WOD 090926

"Fight Gone Bad"!

"Fight Gone Bad!"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Saturday 080809

Five rounds for time of:
155 pound/105 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

- OR -

Five rounds for time of:
71/45 pound Kettlebell Clean & Jerk Left, 9 reps
71/45 pound Kettlebell Clean & Jerk Right, 9 reps
15 ft Rope climb, legless, 3 ascents

Rope Climb Subs(which count as RX):
A:9 Towel Pull-Ups
B: V2 Boulder Problem
Post time to comments.

Enlarge image

HM2 Franz, Herculaneum

Brutus, CrossFit Vancouver - video [wmv] [mov]

21 deadlift 185#/135#
9 boulder problems
15 deadlift
6 boulder problems
9 deadlift
3 boulder problems

Press Instruction by Coach Rip

Coach G. Push-Press Instruction

Push-Jerk Instruction

WOD 5-08-08: Compare to; 03-12-08

Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).

Climbers:

Rest three minutes between rounds.

"Vertical force translates well into rotational force."

-Coach G.

Dan Osman Speed Climbs a Cliff. incredible, brave and unbelievably stupid all at the same time.

WOD 05-07-08

Run One Mile

Up and down climb a boulder problem four times, touching every hold on the way up and down. Control with both hands at the top for two seconds.
Rest 2 minutes
Repeat on a different problem
Rest 2 minutes
Repeat on a different problem

Run One mile

Bonus (each set of four problems)
All V1, minus one minute on time
All V2, minus two minutes on time
etc.
+ grades minus :30
- grades plus :30

This week will mark the start of a one-month cycle focusing on integrating bouldering and CrossFit. As some of you may know CrossFit is "Open-Source Fitness Technology". It is constantly evolving, improving and growing. Part of that is test-piloting new things, some of which turn out to be valuable and some of which go nowhere.

We will be using some ideas from Rob Miller's Affiliate, CrossFit Sunnyvale (scroll down a tad for a pic of Lyn & Tim) and trying some new things.

I will be doing the WODs a day in advance and I could use some training partners to help me try them out. I'll be doing them at the following locations/times, feel free to join me (experienced climbers/CrossFitters only please). We will test and tweak the following:

Today, Monday, 12:45PM GWPC

Run One Mile

Up and down climb four boulder problems touching every hold on the way up and down
Rest 2 minutes
Repeat on a different problem
Rest 2 minutes
Repeat on a different problem

Run One mile

Bonus:
All V1, minus one minute on time
All V2, minus two minutes on time
etc.

Thursday, May 8th, Noon, GWPC

Deadlift 21 reps Men 185#, Women 135#
9 boulder problems
Deadlift 15 reps
6 boulder problems
Deadlift 9 reps
3 boulder problems

Saturday May 10th, 1PM, Ironworks

TBA

.

Kyle Rope Climb

WOD 3-21-08

Clean & Jerk (should be able to Full Squat Clean and Jerk bodyweight)

"Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription."

-Coach G.

"Blood On The Rope" by Yours Truly

I thought this workout could use 2 days to digest (We will do it Wednesday 3-19). Follow the link to the CrossFit national site to see what people thought about it.

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

You may make the following subs:

Women: 95# Thruster
1 V0 redpoint, up and down climb = 1 rope ascent
1 V1 redpoint, up and down climb = 1.5 rope ascent
1 V2 redpoint, up and down climb = 2 rope climb

For those who cannot climb, the sub will be

20 Jumping pull-ups = 1 rope climb. This is not RX'd. Yes, that is 540 jumping pull-ups.

If you are going to climb the rope: DO NOT WEAR SHORTS! or wear LONG Athletic socks!!! Check out the video, at the end you can see the consequences of not protecting your ankles, and this was only 14 rope climbs, not 27! You have been warned.

Simply amazing underground workout video.

And for those not yet familiar with rosstraining.com, prepare to have your mind boggled. This guy's jump rope skills are, in a way, even more impressive than Buddy Lee's!

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

-Coach G.

Press Instruction by Coach Rip

Coach G. Push-Press Instruction

Push-Jerk Instruction

WOD 03-12-08

Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).

Climbers:

Rest three minutes between rounds.

"Vertical force translates well into rotational force."

-Coach G.