WOD: October 2009 Archives

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WOD 091101

Advanced:

Squat Snatch 3-3-3-3-3-3

Intermediate:

Hang Power Snatch 3-3-3-3-3-3

Beginner:

Snatch High Pull 3-3-3-3-3-3

Post loads to comments

holloween-cody.jpg

Halloween Party today, 8PM at Robin's: text 510.910.2919 for details and/or directions.

WOD 091031

Press 5-5-5-5-5

Post loads to comments.

BTB CrossFit 2007 Halloween - Nicole-Eva-Annie jelmez.jpg

Halloween Party tomorrow, 8PM at Robin's: text 510.910.2919 for details and/or directions.


WOD 091030

Advanced/Intermediate

100 Double-Unders
25 Squats
75 Double-unders
50 Squats
50 Double-Unders
75 Squats
25 Double-Unders
100 Squats

Beginner

100 Single-Unders
25 Jump Squats
75 Single-unders
50 Jump Squats
50 Single-Unders
75 Jump Squats
25 Single-Unders
100 Jump Squats

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


WOD 091028

Advanced:

"Nancy"

5 Rounds for time;

Run 400 meters
15 OHS 95/65

Intermediate:

5 Rounds for time;

Run 400 meters
15 Front Squat 95/65

Beginner:

5 Rounds for time;

Run 400 meters
15 Kettlebell Front Squat 1.5/1.0P

CrossFit Sweat Shop Masters Event


WOD 091025

Advanced:

Squat Snatch 3-3-3-3-3-3

Intermediate:

Hang Power Snatch 3-3-3-3-3-3

Beginner:

15-12-9

Kettlebell Snatch Left 1.0/.75P
Kettlebell Snatch Right 1.0/.75P
Burpee

091024

10AM

The CrossFit Sweat Shop Masters Event

Maxpress.jpg

Come cheer for Max and any other old coots who step up to represent CFEB.

Directions from Ironworks (about a 20 minute drive): CrossFit Sweat Shop - 1401 Autocenter Dr., Walnut Creek, CA 94597

11AM & Noon @ BIW (led by Daniel):


10-9-8-7-6-5-4-3-2-1

Kettlebell Swing (2P/1.5P)
Chest-to-bar Pullup


Jay_Drag.jpg

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.

Thursday 091022

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

SwatComp09-th.jpg

Enlarge image

Kern County Sheriff SWAT


CrossFit Kids:Teaching the Deadlift by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Wednesday 091021

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Compare to 040513.

moab-th.jpg

Enlarge image

Slick Rock, Moab, Utah


CrossFit Kids Certification Highlights, CrossFit Journal Preview - video [wmv] [mov]

BadGirlOpenLogo.jpg

Bad Girl Open.   good girls tone.  bad girls lift.

home  •  entry form   •  directions  •  watch live video

DIRECTIONS FROM IRONWORKS


Polly lifts at 1PM, Brooke lifts at 4PM


WOD 091018

11AM & Noon

Fun with strongman training:

Choose as many of the following as you can complete in one or two hours with plenty of rest in between:

Tire Flip 550# 10-10-10
Tire Fip 500# 10-10-10
Tire Flip 300# 10-10-10
Tire Fip 200# 10-10-10

Backwards sled drag, 50 feet, any weight from 135-505#+ 3 rounds
Pull-Through sled drag, 50 feet, any weight from 135-505#+ 3 rounds

Farmers walk, 100 feet, any weight from 90-450#+ 3 rounds (or use Kettlebells)

Atlas stone lifts 240#

Appolon's Axle Cleans, Snatches, Reverse Curls, etc 3-8 reps, 3 sets

Rolling Thunder Deadlifts, 1RM attempts

One arm barbell snatch & press 1RM attemps

Turkish Get-Ups 1RM attempts

KB Snatch max rep attempts up to 2.25P
KB Swing max rep attempts up to 2.25P

ETC - If you have ideas or toys, bring em'

Feel free to come for the entire two hours, but we have to end on time, so I can make it to the Bad Girl Open.


Brandon gets his muscle-up. Sorry about the production values!


CWOD 091017

Hang Snatch & Overhead Squat 7-7-7

Hang Clean & Push-Press 3-3-3

Post loads to comments.

hopperdeck.jpg

091016 Team WOD:

In two teams:

Each team will pick one card from The Hopper Deck for each athlete present, plus two additional cards (limit strength WODs and WODs without fixed reps will be thrown out and a new card picked).

Each team will perform the entire volume in any order they desire. WODs can be done as designed, broken up or combined.

Each team will have access to 1/2 of the available equipment, regardless of the draw. The squat rack will not be used.

Each team will have five minutes from the time the volume is collated to plan: the WOD will then begin, ready or not.


Another of the original six "girls".

WOD 091015

"Elizabeth"

21-15-9

Hang Clean 135/95
Ring Dips

Post time to comments.

mastersjpg1.jpg
DATE: October 24, 2009
LOCATION: CrossFit Sweat Shop - 1401 Autocenter Dr. Walnut Creek, CA 94597 map
MORE: See website for details and registration.

WOD 091014

We will be doing some classic WODS this week: here is the very first posted "Girl" from 030907

"Chelsea"

Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.

If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.

Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.


BlueAngels-11-758342.jpg

CANCELED DUE TO POOR WEATHER CONDITIONS: BLUE ANGELS ARE NOT LIKELY TO FLY!

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.


As Many rounds as possible in 20 minutes:

5 C2B Pull-Ups
10 2.0/1.5P Kettlebell Swings
15 Push-Ups

Post rounds completed to comments.

Post time to comments.

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WOD 091010

Via CrossFit Santa Cruz Central

Press 5-5-5-5-5

Push-Press 3-3-3-3-3

Push-Jerk 1-1-1-1-1

Post Loads to Comments

Blue_Angels_on_Delta_Formation.jpg

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.

Nathan_Down_Under.jpg

Nathan down under at Darwin CrossFit (Australia)


WOD 091008

5 rounds:

5 Deadlift 275/185
10 Burpees

Post time to comments.

This will be run in heats of 8. Row 500M for PR while you wait, or after you finish.

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



You might remember Eva Twardokens as a ski racer (two-time Olympian, six-time national champion, bronze World Cup medalist). But these days, she's setting new American records as a weightlifter, thanks to a fitness program called CrossFit. CrossFit is "constantly varied, high-intensity functional movement," which is to say: less fancy machinery, more old-fashioned rope-climbing, sand-bag lifting, kettle-bell throwing, etc. (Think Sylvester Stallone yoked to a plough in Rocky IV.)

From SKI magazine

Who is up for changing social climbing to social skiing??

<HR>

WOD 091004

11 and Noon (Note permanent schedule change)!

Deadlift 5-5-5-5-5

Post loads to comments

WOD 090903

21-10-5-5-3-1 Overhead Squat

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Bill_Vest.JPG

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.

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 October 2009.

WOD: September 2009 is the previous archive.

WOD: November 2009 is the next archive.

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