WOD: June 2008 Archives
If you are looking for something interesting to do today try the following:
Run a mile at absolute Maximum Intensity
Within One Minute Perform a One-Rep Max Deadlift
Can both be a PR?
You might need a buddy, or at least a note, to make sure no-one touches your DL.
There will be a guest instructor today: Certified CF Trainer and Trainer at The Athletic Playground, Shira Yaziv. Shira is an amazing trainer, athlete and Capoeirista, with an impressive list of credentials, including Certified USA Weightlifting Coach, CF L1 Certification and Certified Capoeira Martial Art Instructor.
WOD
"Tabata That"!
Tabata Burpee
Rest 1 minute
Tabata Sit-Up
Rest 1 minute
Tabata Push-Up
Rest 1 minute
Tabata Squat
Rest 1 minute
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 5, 22, 9, 15 = 41
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Burpees, Sit-ups, Push-ups and Squats with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.
Some performance insights and a scoring example from Mark Twight (edited for clarity):
1. Lying down between exercises lowers HR faster than standing,
sitting or walking, indicating better recovery in the short 60 second
rest.
2. Alternating upright exercise (squat, burpee) with prone
exercises produces lower heart rates, and allows greater overall level
of work
3. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as
fitness improves. Rep totals do not necessarily improve per set, but
now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4,
4, 4, etc. which suggests that local area endurance and lactic acid
tolerance improve with this protocol.
Scoring Example:
A total score of 42 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 burpee
6 push-up
13 sit-up
This score is a 42.
Please Watch THIS video, for an example of Annie S. Nicole C. and ? performing Tabata Squats.
Also check out THIS video for WHAT NOT TO DO!! Terrible range of motion, I would not count ONE of these reps!
"Fight Gone Bad!"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best 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.
Compare to 080329.
Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.
"Dutch", CrossFit Games 2008 - video [wmv] [mov]
Stud Bar - StudBarPull-up.com
Friday 080627
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
Josh Everett, CrossFit Games 2008 - video [wmv] [mov]
For time:
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
WOD 6-25-08
Four Rounds For Time:
Run 800 Meters
10 55#/35# Kettlebell Snatch Left
10 55#/35# Kettlebell Snatch Right
Maeve & her dad improvise a GHD for a Father's Day "Michael".
WOD 6-2-08
10 Minute Snatch Test
Men 53#
Women 35#
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Jog 90 seconds
Sprint 30 seconds
Fundamentals class:
* Energy Systems
* "What about Cardio"?
* Double-Under
* Wall-Ball
* Handstand Push-Up
* Kettlebell Snatch
* Kettlebell Clean & Jerk
Japanese reality TV show "Ninja Warrior (Sasuke)". This is serious CF/Climber stuff. Check out practical application of the Clean and Jerk at 2:30!
For Time:
50 Muscle-Ups
Workout "B"
For Time:
20 rounds
10 push-ups
10 KB swing 55#/35#
"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman
Friday 080620
Complete as many rounds in 20 minutes as you can of:
65/45 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Compare to 080430.
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
42 Superman (May sub 21 Back extensions)
OR
Seven Rounds for time of
Kettlebell Press 35#/25#
42 Superman
Here is a mashup of the RKC snatch test and "Sprint 8".
90 seconds running
30 seconds Sprinting
90 seconds running
30 seconds sprinting
90 seconds running
30 seconds Sprinting
90 seconds running
30 seconds sprinting
10 minutes snatch test 35#/55#
score = total mileage (including return mileage to test area) + total snatches completed
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
Post time to comments.
WOD 6-12-08:
Deadlift 5-5-5-5-5
From CrossFit.com, 6-11-08
Darryl Faught has applied to trademark the term "CrossFit" in South Africa. He has a gym he calls CrossFit and is running what he calls CrossFit training. He is not an affiliate, and neither he nor any of his trainers have any CrossFit® certifications.
From the comments:
That is exactly my concern. It's also at the core of my moral, ethical, and legal obligation to all of the affiliates.
My friend Phil Mancini would more quickly understand were it expressed in terms of someone stealing my name, DOB, and SS#. There is no moral, ethical, or legal difference. Had I a choice of having my name/DOB/SS# taken or "CrossFit" the choice would be very, very easy. Take my personal identity not my business identity. One theft creates contestable debt the other takes food out of affiliates' mouths.
I want to share with you all that the pressure you've brought to bear and the resultant search engine "awareness" of this man's larceny saves this small mom and pop a fortune in legal fees, and in the final analysis you're more effective and efficient than high priced lawyers who are fundamentally paralyzed when a miscreant like "The Man" thumbs his nose at them and hides behind a legal system awash in corruption and at risk of collapse.
Not pursuing this matter has been interpreted by courts as evidence for a de facto quit claim on the trademark. Inadequate defense of license has been grounds for loss of licensing rights. We fight for this thing or we're giving it away. There are 600 good men and women and thousands of trainers who have committed their resources, time, and lives to this movement. I'll not look the other way while someone takes it from them. Not anywhere. Not ever.
Thank You, everyone. I'll spend my entire life trying to earn and keep your friendship and support.
Comment #142 - Posted by: Coach at June 11, 2008 11:18 PM
Please do your part to increase "search engine awareness" and let Mr. Faught AKA "The Man" AKA "The Douche" know of your displeasure with his theft of our trademark and his pathetic attempts at copying our system. His email is tracey@crossfit.co.za
Sunday 080608
Ten rounds for time of:
12 Burpees
12 Pull-ups
Post time to comments.
Maximus: Adult Monkey Bars
4 rounds for time:
Run 800 Meters
4 Handstand Push-Ups
4 Pistols Each Leg
12 Kettlebell Swings, 2 Pood/1.5 Pood
Weightlifter's Dream
For time:
135 lb Squat clean, 10 reps
100 Sit-ups
135 lb Squat clean, 8 reps
80 Sit-ups
135 lb Squat clean, 6 reps
60 Sit-ups
135 lb Squat clean, 4 reps
30 Sit-ups
135 lb Squat clean, 2 reps
20 Sit-ups
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
Post time to comments.
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
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