WOD 091213

25 "One-hand" pull-up left arm (right hand grabs the left wrist)
25 "One-hand" pull-up right arm (left hand grabs the right wrist)
-you may alternate between right and left arms as needed-
25 One-Arm Push-Ups Left
25 One-Arm Push-Ups Right
-you may alternate between right and left arms as needed-
25 Pistols Left
25 Pistols Right
-you may alternate between right and left legs as needed-
25 Dead-Hang Pull-ups
50 Burpees
25 C2B Pull-Ups
50 Jump Squat
25 Pull-Ups
100 Double-Unders

Post time to comments.

Central Coast Connection: Jacob Tyspkin of CrossFit Monterey/Evolve Your Fitness

For Time:

3 Rounds:

Advanced

21 C2B Pull-Ups
15 Deadlift 225/155
9 HSPU

Intermediate:

3 Rounds:

21 Pull-Ups
15 Deadlift 185/135
9 Push-ups

Beginner:

3 Rounds:

21 Jumping Pull-Ups
15 KB SDHP 1.5/1.0P
9 Push-ups

Post time to comments

East Coast Connection: Jay Ashman

Team WOD 091023

In teams of 2 or 3

Run One Mile

30 Box Jumps 24/20
30 Muscle-Ups (or 120 pull-ups + 120 dips)
30 Handstand Push-Ups
30 Back Squat 135/185
30 Deadlift 135/185
30 Push-Press 95/65
30 Thruster 95/65
30 Kettlebell Swings 2.0/1.5P
30 Burpees
30 Double-Unders

Run One Mile

Partition the movements as needed. Athletes may assist each other with movements, as long as they work through the full range of motion. Start and finish with a team mile run.

Blue Angels Schedule

Directions: if you look at this map, to the right of Chrissy Field is a little spit of land by the boat club that goes out into the water. If you go out to the very end by the wave organ, one of the Angels uses this spot as a landmark, and turns to go straight overhead. You will be in the jet wash, feel the ground shake, and be as close as it is possible to get without being in the plane.

As it happens it is exactly 5K from Embarcadero BART to this spot via Columbus.

Interested parties meet at Embarcadero BART at 2PM, SUNDAY to run the 5K and watch the Angels.

WOD 091009

Team WOD:

In two teams:

Break up into squads of 3 people.

Each squad must perform the following as a relay:

Row 1500 Meters
Run 1200 Meters
75 Pull-Ups
75 Push-Ups
75 Jump Squats
75 Burpees
75 KB swing 2.0/1.5P
75 Wall-Ball 20/14 Pounds
75 Ground-To-Overhead 75/55
75 Front Squat 75/55

- Each athlete may only perform each movement once.
- Only one squad may do an event at one time: another squad cannot start the event before the currently performing squad is finished.
- There are no additional rules.

- In the event there are an uneven number of athletes, one person will be designated as the floater, alternating between groups, attach to a squad and row 10X500 meters, starting when the squad has finished 2/3 of the work.

- In the event there are an even number of athletes but each team has one extra person, those persons will attach to a squad and run 10X400 meters, starting when the squad has finished 2/3 of the work.

-In the event there are an even number of athletes but each team has two extra persons, each team will form one squad of two persons who will do 2/3 of the work per event.

Russian training:

Top 3x Push Press @ 200kg (441#)
Bottom: 55 kipping pull-up @ BW 260#

WOD 091007

100 double-unders
25 burpees
75 double-unders
25 KB swing 2.0/1.5P
50 double-unders
25 dead-hang pull-ups
25 double-unders
25 Thruster 115/75

Post time to comments

WOD 091002

Team WOD: "Mutts Vs. Jeffs";

Athletes will line up by height in two separate groups, male and female. Tallest athletes from each gender group will form one team, shortest athletes from each gender group will form the other team.

For time:

In two teams:

10K of running per team
300 GI Janes per team
300 95/65 ground-to-overhead per team
300 95/65 squat cleans per team
300 push-ups per team
300 Wall-Ball 20/14 per team

For each person per team over 10, add 400 meters of running, plus 30 reps per movement.

Rules of the game: each person must do at least 10 of each movement, plus 200 M of running.

Post thoughts on training for CrossFit Games 2010 to comments.

WOD 091010

Run 2 miles.

20 minutes after the beginning of the run, entire group relay bench presses two reps each, starting at 45 pounds and continuing in 10 pound jumps until failure, in reverse order of first to last on the run (slowest runner goes first). After all who are able have lifted a given weight, those remaining add 10 pounds. Bench Press continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.

Post highest weight lifted to comments.

Mistress P. 2010 Calender shot (click to enlarge)

WOD 090930

15-9-6

C2B Pull-Up
2.0/1.5P Kettlebell Snatch Left
Burpee
2.0/1.5P Kettlebell Snatch Right

Post times to comments

WOD 090925

"The Prodigal Returns"

For time:

(98 - Age)/2 Body weight Squat Clean & Jerks/.85 Body weight Squat Clean & Jerks

Post reps and time to comments.

Gita & Ynez 30-something birthday dinner @ Luka's after the WOD (7:30-ish). Followed by a stroll to Cafe Van Kleef.

Robin 435 Deadlift

WOD 090924

50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups

Post time to comments.