WOD: May 2008 Archives
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Dimas! Clean & Jerk 215 KG (473#)
WOD:
"Broomstick Mile"
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.
FINISHER: 21 Kettlebell Swings for Time
Men 2 Pood
Women 1.5 Pood
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects".
- Robert Heinlein
Butterfly Kip Tutorial
Three rounds for time of:
Run 800 meters
50 Pull-ups
Post time to comments.
Run 800 Meters
25 Burpees
Run 600 Meters
50 Burpees
Run 400 Meters
75 Burpees
WOD 5-25-5
Hopper Workout from yesterday's Affiliate Throwdown at CFO
4 rounds
21 Jumping Squats
21 Front Squats 95#/65# (sub 35#x2/25#x2KB)
3 Muscle-Up (Sub 9 pull-up/9 dip or push-up)
Run 400 Meters
25 minute limit.
Noon Fundamentals Class:
Fourth Sunday of the month:
* Energy Systems
* "What about Cardio"?
* Double-Under
* Wall-Ball
* Handstand Push-Up
* Kettlebell Snatch
* Kettlebell Clean & Jerk
WOD 5-23-08
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Saturday's class will be at CrossFit Oakland:
Bay Area Affiliate Throwdown This Saturday, May 24 at 10am at CrossFit Oakland!
Just as you never know exactly what you're gonna roll with the dice, so shall it be with this Saturday's Affiliate Throwdown, which begins at 10am.
All Bay Area CrossFit Affiliates have been invited so it should be a blast. We'll be running our normal weekend schedule, it's just that if you happen to come to the 10am class, you'll be getting a special workout (the 9am and 4pm classes will run as usual).
For the Throwdown this Saturday, we'll be doing a live drawing and creating the workout on the spot. It will involve a gymnastics move, a weightlifting move, and a run of a length to be determined. Oh, and we'll draw the number of rounds and reps, too!
Also, we'll be having a beer-and-barbecue celebration afterwards as well, so even if you don't wanna take part in the Throwdown, come by for some good food and drink. We're asking that everyone contribute $10 to the pot to cover food and alcohol expenses.
WOD 05-22-08
"One Thousand Jumps of Doom" AKA "D1K"
200 Basic Bounce
100 Crossover
50 Left Leg
50 Right Leg
200 Double-Under
50 Left Leg
50 Right Leg
100 Crossover
200 Basic Bounce
Saturday's class will be at CrossFit Oakland:
Bay Area Affiliate Throwdown This Saturday, May 24 at 10am at CrossFit Oakland!
Just as you never know exactly what you're gonna roll with the dice, so shall it be with this Saturday's Affiliate Throwdown, which begins at 10am.
All Bay Area CrossFit Affiliates have been invited so it should be a blast. We'll be running our normal weekend schedule, it's just that if you happen to come to the 10am class, you'll be getting a special workout (the 9am and 4pm classes will run as usual).
For the Throwdown this Saturday, we'll be doing a live drawing and creating the workout on the spot. It will involve a gymnastics move, a weightlifting move, and a run of a length to be determined. Oh, and we'll draw the number of rounds and reps, too!
Also, we'll be having a beer-and-barbecue celebration afterwards as well, so even if you don't wanna take part in the Throwdown, come by for some good food and drink. We're asking that everyone contribute $10 to the pot to cover food and alcohol expenses.
Complete as many rounds in 25 minutes as you can of:
55 pound Kettlebell Clean and Jerk left 10 reps
55 pound Kettlebell Clean and Jerk right 10 reps
Run 400 meters
(women 35#)
WOD 5-17-08
Run 800 Meters
50 Kettlebell swing
Run 800 Meters
50 Wall-Ball/Thruster
Run 800 meters
50 Burpees
Run 800 meters
50 Double-Unders
WOD 8-15-08
50-40-20-30-20-10
Double-Under
Sit-Up
APT Fran in 2:19
Speal Fran in 2:05
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
Post time to comments.
WOD 5-10-08
Run 800 meters every 8 minutes on the 8th minute.
Noon:
Second Sunday of the month:
* Zone Diet
* Hierarchy of athletic skills
* Wall-Ball
* Kettlebell Deadlift
* Kettlebell Clean
* Kettlebell Push-Press
Press Instruction by Coach Rip
Coach G. Push-Press Instruction
Push-Jerk Instruction
WOD 5-08-08: Compare to; 03-12-08
Beginners:
Push-Up 5-5-5-5-5
Dumbbell Press 5-5-5-5-5 (each arm)
Dumbbell Push-Press 5-5-5-5-5 (each arm)
Intermediate:
Dumbbell Press 1-1-1-1-1-1 (each arm)
Dumbbell Push-Press 3-3-3-3-3 (each arm)
Dumbell Push-Jerk 5-5-5-5-5-5 (each arm)
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:
Three Rounds:
Up and down climb a boulder problem two grades below your maximum ability three times without coming off of the wall. use the the same movement pattern up and down each time.
Rest three minutes between rounds.
"Vertical force translates well into rotational force."
-Coach G.
An Enduring Measure of Fitness: The Simple Push-Up: NYT
11AM
For Time:
Run 800 Meters
100 Air Squats
50 Double-Unders
45 Sit-Ups
40 Push-Ups
35 Walking Lunges
30 Burpees
25 Kettlebell Swing 55#/35#
20 Wall-Ball 20#/14#
15 Press 35#x2/16#x2
10 Push-Jerk 45#x2/24#x2
5 Thruster 55#x2/35#x2
Noon
* Basics CrossFit History and Concepts
* Basic Mechanics
* Air Squat
* Push-Up
* Kettlebell Press
* Kettlebell Swing
Finisher:
In 10 minutes how many rounds?
5 Kettlebell Swing
10 Push-Up
15 Air Squat
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
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