WOD: January 2009 Archives

Sunday 090201

FreddyCamachoFatTireFlag-th.jpg

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Freddy Camacho, Matthew Swift, and Boz


Midline Stability Part 4 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]


WOD

Run 400 Meters every five minutes on the fifth minute for 15 minutes

Post total run time to comments.

Saturday 090131

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

3PM Firebreathers (Advanced)

3 Rounds

70 Squats
21 KB Swing 2P/1.5P
12 Pull-Ups

Post time to comments.

Compare to 081004.

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Celio "Ty" Silva, Rio de Janeiro, Brazil


CrossFit Certification Seminar Trainer's Workout by CrossFit Again Faster - video [wmv] [mov]

WOD 090130:

"Evelyn"

In any order:

37 Box jumps
37 Pull-Ups (Men C2B)
37 KB Swing 1 pood/35# dumbbell
37 Deadlift 185#/135#
37 Sit-Ups
37 Push-Ups
37 Superpersons
37 Jump Squats
37 Reverse Burpees
37 Double-Unders

Post time to comments.

Party for Evelyn R today! Please come to a potluck dinner after class, about 2 miles from the gym, don't bring anything containing sugar (or beer) if you can help it: Ev will be on day 26 of the 30-day Sugar-Free Challenge. Details Below.



Host:
Evelyn
Type:
Network:
Global
Time and Place
Start Time:
Friday, January 30, 2009 at 7:30pm
End Time:
Saturday, January 31, 2009 at 12:00am
Location:
Alex and Rebecca's
Street:
1431 Center Street
City/Town:
Oakland, CA
 
Contact Info
Phone:
5105012513
Email:

WOD 090121

Weighted Pull-Ups 5-5-3-3-3-1-1-1-1

Post loads and bodyweight to comments.

EV_Invert.JPG

Party for Evelyn R tomorrow! Please come to a potluck dinner after class, about 2 miles from the gym, don't bring anything containing sugar (or beer) if you can help it: Ev will be on day 26 of the 30-day Sugar-Free Challenge. Details Below.

Also don't miss a special WOD tomorrow "Evelyn". Stay tuned for details.


Host:
Evelyn
Type:
Network:
Global
Time and Place
Start Time:
Friday, January 30, 2009 at 7:30pm
End Time:
Saturday, January 31, 2009 at 12:00am
Location:
Alex and Rebecca's
Street:
1431 Center Street
City/Town:
Oakland, CA
 
Contact Info
Phone:
5105012513
Email:

Wednesday 090128

Thruster 1-1-1-1-1-1-1 reps (less experienced athletes should do triples instead).

Post loads to comments.

Compare to 081101.

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COP Reaper, Fallujah


National War Collage Lecture, Q & A Part 1, CrossFit Journal Preview - video [wmv] [mov]

Mountaintop Burpees

WOD 090125

11AM

Max burpees in 45 minutes

Post number of burpees to comments

Noon

Run 10K

Post time to comments.

WOD 090123

11AM & Noon

AMPAP* in 20 minutes

5 Push-Up
10 Sit-Up
15 Jump Squats

Post rounds completed to comments.

* As Many Rounds As Possible

3PM

Firebreathers (advanced)

Skills
Squat mechanics
KB Snatch
Double-Under


50 Double-Under
25 Kettlebell Swing, 2P/1.5P
50 Double-Under
25 Kettlebell Clean & Jerk 1.5P/1.0P
50 Double-Under
25 Kettlebell Snatch 1.5P/1.0P

Post time to comments.

Friday 090123

"Mr. Joshua" (ish)

Five rounds for time of:
Run 400 meters
60 sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081126.

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Rare CrossFit - Diamond Head, HI


Forward Roll with Jeff Tucker by CrossFit Again Faster - video [wmv] [mov]

Thursday 090122

Five rounds for time of:
45 pound barbell or plate Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 070113.

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Lake Culpepper, CrossFit KMSF - Utah


Rip on Grip - video [wmv] [mov]

Wednesday 090121

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Compare to 070713.

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Katon Callaway and Jeremy - Notre Dame


Caity Matter Interview Part 2, CrossFit Journal Preview - video [wmv] [mov]

Ronnie Coleman (8X Mr. Olympia) 800 pound DOUBLE deadlift!! Granted he uses special vitamins, but at his level, everyone does. Unlike typical bodybuilders, his routine is mostly heavy compound multi-joint barbell work. If he had not decided to concentrate on physique he would likely have dominated in PLing.

Bonus: check out the trainer/fluffer @ 1:10. I can provide similar service, but it will cost extra!


LEAD CLINIC WITH MIKE:

Get your lead card this Sunday, Jan. 18, 6:30-8:30PM @ GWPC, 35.00.

RSVP HERE



WOD 091018

For time:

Run 400 Meters
50 Sit-Ups
Run 400 Meters
40 Jump Squats
Run 400 Meters
30 Push-Ups
Run 400 Meters
20 Pull-Ups (Men C2B)
Run 400 Meters
10 Burpees

Post time to comments.

WOD 090117


LEAD CLINIC WITH MIKE:

Get your lead card this Sunday, Jan. 18, 6:30-8:30PM @ GWPC, 35.00.

RSVP HERE


11AM and Noon

Clean & Jerk 3-3-3-3-3-3-3

Post loads to comments.

3PM Firebreathers (advanced)

Skill Work:

  • Rope Climb
  • Hollow Rock
  • Kettlebell Snatch

Throwdown:

For time:

100 Kettlebell Hang Snatch 1.5P/1.0P

Post time to comments.

Axle Press.JPG

Axle Press

Ironmind Applon's Axle

This is a very important quote from Rip's new book "Strong Enough"

"Your appearance when fit is almost entirely a function of your genetics,
which are expressed at their best only when training is at its highest
level, and the is level is only obtainable from a program based on an
improvement in your performance in the gym of on the field. And the
best improvements in the gym occur when participating in a program that
looks more like performance athletics-- the kind of training done by
competitive athletes - than one that looks like waving your arms and
legs around on a machine or slowly rolling around on the floor".

"Strong Enough" pp 118

WOD 090116

"Man Overboard"

WOD 081107

Man Overboard!

For each athlete present one of the following exercises, in order, will be added.

1. Row
2. Pull-Ups
3. Box Jumps
4. Push-Ups
5. Sandbag Thruster 45#/35#
6. Kettlebell Swing 1.0/.75P
7. Sandbag Clean 65#/45#
8. Sandbag Zercher Squat 75#/65#
9. Sandbag Press 45#/35#
10. Burpee
11. 135#/95# Deadlift
12. Jumping Pull-Ups
13. Squat Jumps
14. Dips
15. Push-Press 65#/45#

Score is total number of reps. There is no score for the rowing.

The total rowing of all the athletes must total 5K. If there are 10 athletes, each row will be 500meters (500X10=5000) and there If there are 2 athletes each row will be 2500 meters (2500X2=5000), etc.

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Post reps completed to comments (row does not count for score).

DSC05717 (Custom).JPG

A few more CFEB Ts left.


WOD 090114

6PM

Athletes Choice:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

-OR-

With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

7PM

Deadlift 5-5-3-3-3-1-1

Post loads to comments.

CF KB.jpg

WOD 090114

5&6PM

Run 800 Meters
21 Kettlbell Press left 1.5p/1.0P
21 Kettlebell Press right 1.5p/1.0P
Run 800 Meters
21 Kettlbell Push-Press left 1.5p/1.0P
21 Kettlebell Push-Press right 1.5p/1.0P
Run 800 Meters
21 Kettlebell Push-Jerk left 1.5p/1.0P
21 Kettlebell Push-Jerk right 1.5p/1.0P

Post time to comments.

WOD 090110

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Compare to 080227

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Sugar Skulls


Here is the last word on the sugar challenge. I'm hearing that it is just too hard to actually not eat any sugar whatsoever, because so much of it is hidden. That is fine. For our purposes, the no-sugar challenge means you make a good-faith effort not to eat sugar, and you don't knowingly eat sugar. That means reading labels and asking about preparation in restaurants. Anyone who accidentally consumed sugar up to now gets a one-time pass. Next time, ask or check if not sure. If you want to be totally certain, you will really not be able to eat out for the month, and I would guess just about 100% of sauces in restaurants contain sugar.

PS - We (The No-Sugar Crew) are Internet Famous!


Coach Rip on NPR!

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

- Rip


WOD 090109

11AM and Noon

AMRAP* in 20 minutes

12 KB deadlift
3 KB clean left arm
3 KB push-press left arm
9 KB swing
3 KB clean right arm
3 KB push-press right arm

Men: 1.5 P

Women 1.0 P

Post rounds completed to comments.

*As Many Rounds As Possible


3PM _ Firebreathers (Advanced)

Skill Work:

Muscle-Up
Pistol
Dead-Hang Pull-Up

Throwdown:

For Time

100 Kettlebell Hang Clean 1.5/1.0P

You may switch hands as often as you like or not at all.

Post time to comments.

WOD 090109

6PM

"Little Lynn"

5 rounds

Men:

Max rep ring push-ups with feet on box
Max rep C2B pull-ups

Women:

Max rep full-ROM push-ups
Max rep pull-ups

Rest 3 minutes between rounds

Post reps and total to comments.

Tire Flip.jpg


WOD 090107

Double Kettlebell Press 6-6-6-6-6

Double Kettlebell Push-Press 8-8-8-8-8

Double Kettlebell Jerk 10-10-10-10-10

Post loads to comments.

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Extremely interesting Main Site discussion re: above picture


WODs 090103

11AM & Noon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Compare to: 080411

Post total reps from all 32 intervals to comments.


3 PM Firebreathers (Advanced; not suitable for beginners)

Skill Work:

Double-Under
Handstand Push-Up
C2B Pull-Up

Throwdown:

For Time:

100 Reps Kettlebell Swing 2.0P/1.5P (sub Dumbbell Swing 70#/55#)

Post time to comments.

All four Firebreather WODs this month will be in the same format (For Time: 150 reps...) The Woman and Man with the shortest cumulative time will be the months winner, and will occupy the champions box on CFEB for the following month.

New Club Records

Andre
"Grace" 1:57, 2nd
Andre
"Fran" 2:57, 2nd

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About this Archive

This page is a archive of entries in the WOD category from January 2009.

WOD: December 2008 is the previous archive.

WOD: February 2009 is the next archive.

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