Friday, June 29, 2012

Hero WOD...

Pick a Hero WOD and give it your all.

Our suggestion...

Brenton...

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


Thursday, June 28, 2012

Following the main site...

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Post rounds completed.

Wednesday, June 27, 2012

Dirty 6

Dirty 6

For time.

2 Rounds.

50 Push-Ups
50 Sit-ups
50 Burpees
50 Lunges
50 Squats
50 95# Shoulder to overhead

Tuesday, June 26, 2012

Following CrossFit Football...

Find your 3RM Deadlift

-then-

50 Handstand Push Ups
100 Pull ups
*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.

Monday, June 25, 2012

Following Outlaw CrossFit today...

7X1 Clean and jerk – work up to a heavy single, rest 60 sec.

-then-

21-15-9 of:
OHS 115/75#
T2B
For time

Friday, June 22, 2012

Hero Day

Pick a Hero WOD and give it your all.

Our suggestion...

Murph

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


Thursday, June 21, 2012

Cindy

Phase 1 - Sprints

8 x 100m

Post times.

Phase 2 - Cindy

20 min AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Post Rounds


Wednesday, June 20, 2012

Burgener WOD

Today there will be one phase and one WOD.

Burgener Total
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts max attempts are allowed.
*Total must be done in the specified order.

Tuesday, June 19, 2012

Filthy Fifty

Phase 1 - Dynamic Warm-Up

3 rounds

10 Broad Jumps
10 Agility Jumps
10 Double Unders
Phase 2 - Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time.

Muscle and Fitness's attempt at Filthy 50...



Phase 3 - Core Stabilization

50 GHD Sit-ups

Monday, June 18, 2012

PR Week Day 1

This week we will be establishing our PR's.  You have the option to conduct the PR WOD's or the typical programming.  PR - are the PR Rx'd workouts.

Phase 1

Row 1k

Phase 2 - PR Squat

12-10-8-5-5-5

-or-

Fight Gone Bad...

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. The stations are:
  1. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push Press: 75 pounds (Reps)
  5. Row: calories (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.


Phase 3 - Skill Work

Pick a skill and work for 10 min.

Fight Gone Bad Explained

Saturday, June 16, 2012

Hero Day



Pick a Hero WOD and give it your all.

Our suggestion...

DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Friday, June 15, 2012

Throwing burpees out the window

Phase 1 - Complete 100 Reps of Push Press @ 75# in as least sets as possible

Phase 2 - 10 min AMRAP

5 Burpees
7 Clean and Press 115#
9 Double Unders

Phase 3 - Ring Holds

Hold yourself with your arms fully extended on the rings as long as you can for 4 rounds.

Thursday, June 14, 2012

Lynne

Phase 1 - Ballistic Power Generation

Conduct a wall ball but throw the ball as high as you can for 30 reps.  Rest at least 5 sec between throws.

Phase 2 - Lynne

5 Rounds

Max reps of body weight bench press and pull-up.
Post loads and reps.

Phase 3 - Core Work

Max Plank Hold - Hold each side as long as you can twice.
Post Times.

Unique video collection highlighting the power of our minds and bodies...

Wednesday, June 13, 2012

Continued performance

Phase 1 - Warm-Up

Complete 200 Ab-mat Sit Ups

Phase 2 - Rowing MetCon

5 Rounds for time

500m Row
20 95# Snatch
30 1.5 Pood KBS

Phase 3 - Skill Work

Complete 3 Max set of Hand stand push-ups


Tuesday, June 12, 2012

300

Phase 1 - Joint and Mobility Work with Rings and PVC

Pass through with PVC or Rings

Joint work with PVC

Phase 2

“300 Workout”
25 Pull Ups
50 Dead Lifts 135#
50 Push Ups
50 Box Jumps 24"
50 Floor Wipers 135#
50 Kettlebell Cleans 1 Pood
25 Pull Ups


Monday, June 11, 2012

Breaking it down

Phase 1 - Push - ups
Push-Ups - Complete four max sets.  Post reps.



Phase 2 - Strength

Deadlift 5-5-5-5-5

Progressively get heavier.  Post loads.

Phase 3 - Skill Work

Double Unders -or- Burpess -or- Box Jumps (24") - Complete 5 rounds

1 min work - 30 Sec Rest

Post total number of reps per round.




Saturday, June 9, 2012

CrossFit for Hope

This morning we will be running our First Annual CrossFit for Hope training session.  We will be starting at 0900 so plan to show up early to ensure we all start on time.  Looking forward to a great turn-out. 

The workout is as follows:

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. 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. 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.
Add your points and post them to comments.

Friday, June 8, 2012

PR Day


Pick a benchmark work or a olympic lift and go for a new PR!

This is a great humbling suggestion.


"Bull"
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile




Basic skills class will go at 0800 on Saturday. If you are new to CrossFit this is the class for you and will cover basic movements.



Training Ideas - Stress Shoot



"Hope"


Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups


"Hope" has the same format as Fight Gone Bad. 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. 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.
Add your points and post them to comments.

Thursday, June 7, 2012

Heart Breaker


Pure MetCon:

Pick one of the following and go as hard as you can for 20 min:

Jog
Row
Swim
Post Distance.


Wednesday, June 6, 2012

Deadlift is for the birds

Phase 1 - Warm-Up

100 Pull-ups in as least sets as possible and rest at least 1 min between max sets.
- Example break down 20-rest 1 min-20-rest 1 min-20-rest 1 min-16-rest 1 min-16-rest 1 min-14-rest 1 min-14 = 100
Phase 2 - Power 1 - Deadlift

"Optimal load for maximal power gains depends on nature of excercise and experience of athlete"
- Kawamori N et al. J Strength Cond Res. 2004; 18(3):675-84

If you have do not have good form or are new to Crossfit, train with 30% -45% of 1 RM
If you are experienced, train with 40% - 70% 1RM

10 Rounds of:

10 Deadlift (50 % 1RM for deadlift weight)
10 Push Press (50 % 1RM for push press weight)

Example would be a 410# DL and 185# PP - Weights for this workout would be 205# for DL and 95# for push press.
Post time and weight.





Phase 3 - Recover...

Tuesday, June 5, 2012

Annie get your gun...

Phase 1 - Heavy Bag Conditioning

Hit the heavy bag, focus on hand speed

***Remember, strong wrists***

1 min - Jabs
1 min - Hooks
1 min - Upper-Cut
1min - Rest
Complete this twice

Phase 2 - Metabolic Conditioning

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups. (this is a full sit-up)



Phase 3 - Dynamic Stretching for 10 min



Use a partner or elastic band.  Hold streches for no less than 1 min.

Monday, June 4, 2012

Power Through it...


Power through it....

Phase 1
Dyanmic Work
5 Rounds 10 reps each of:
Broad Jumps
20" Box Jumps - Stay off the ground as much as possible
Agility Hops

Phase 2 - Power Clean

"Maximal strength gains elicited with training intensity of 85% of 1RM (2-5 reps)" -  Peterson MD et al. J Strength Cond Res. 2004 May; (2):377-382.

8 Rounds of 85% 1RM

5-5-5-5-4-4-4-4

Record reps per round

Phase 3 - Core Stability

3 Rounds

1 min planks (each side)



One of the greatest factors determining performance is your diet.  Below is an introduction to the paleo diet.




Sunday, June 3, 2012

This week we have Power Cleans, Annie, Deadlifts, an all out aerobic day, and the classic PR Friday.  Look forward to the week....

Below is a video from CrossFit Oahu.


Friday, June 1, 2012

PR Day

Pick a benchmark work or a olympic lift and go for a new PR!

Special wives session will go today at 0830 and the group session will go tomorrow at 0900.

Basic skills class will go at 0800 on Saturday. If you are new to CrossFit this is the class for you and will cover basic movments.