Monday – 121022

Three things to keep in mind on today’s wall-balls:

1. Achieve full squat depth.

2. Reach full extension at the top.

3. Coordinate your headband, watch and nail polish with the rest of your outfit. 🙂

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

HSPU/Kipping HSPU

(Tutorial only available to those that subscribe to the CrossFit Journal.)

WOD

6 Rounds
10 MBC Wall Ball
10 Burpees
200m Run

Saturday – 121020

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Warmup

CrossFit Warmup
3 Rounds of 10

Hero WOD

“Nate”

20 Minute AMRAP

2 Muscle Ups
4 HSPU
8 KBS 70/53

Friday – 121018

You probably see these two characters running around in the gym with their fit mommy and daddy quite a bit. Ava’s got her OHS and toes to rings DOWN! As best as I can tell, Mason can run in circles with the best of ’em.

One of my favorite things about CrossFit is that it’s a family affair. Husbands and wives getting fit together. Kids hanging out and playing with rings and overhead squats and situps and swinging on ropes. Beats the heck out of PlayStation and Nintendo. (Granted, Mason is probably playing Angry Birds here.)

Sometimes it’s funny to me when someone brings up the notion that CrossFit is an intimidating atmosphere. Loud and angry music. Fitness Monsters. Weights dropping. But at the end of the day, we’re just a bunch of good ol’ boys and girls who hold ourselves and our families to a higher level of health and wellness. For the health of it. (ba-dum, ching!)

Warmup

CrossFit Warmup
3 Rounds of 10

Then, Burgener Warmup

Strength

Power Clean
5@55%, 5@65%, 5+@75%

WOD

21-15-9

Pullups
Ring Pushups
GHD Situps

Thursday – 121018

Day 18 of 50. I think my pushups are getting better. Anyone else seeing improvement?

(*You’re* welcome, ladies.)

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Muscle Up Progression

(For your viewing pleasure: the world’s most virtuous Muscle Up. This is what Virtuosity looks like. Performing the common, uncommonly well.)

WOD

Partner WOD

6 Rounds

Partner Wheelbarrow – 50′
30 Partner WB Situps
50 Double unders

Wednesday – 121016

Warmup

CrossFit Warmup
3 Rounds of 10

Skill
Handstand Pushups

WOD

FGB

3 Rounds

1Minute at each station

Wall Ball 20/14
Sumo Deadlift High-pull (75/45)
Box Jump (20″)
Push press (75/45)
Row (for calories)
Rest

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.

 

Tuesday – 121016

Blake takes his burpees pretty seriously. Do you jump this high every time?

Warmup

CrossFit Warmup
3 Rounds of 10

Then, Burgener Warmup

Strength

Front Squat
5@55%, 5@65%, 5+@75%

WOD

100 KB Snatches 53/35
5 Minute Cap

Mobility

Shoulder Mobility

Monday – 121015

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Pushups

WOD

18 Minute AMRAP

5 Push Jerks 155/105

10 Lateral Box Jumps 24/20

200m Run

Saturday – 121012

“CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.”

Warmup

CrossFit Warmup
3 Rounds of 10

WOD

Partner Hero WOD

31 Heroes” ish

For 30 minutes:

Partner 1 Runs 400m

Partner 2 completes as many rounds and reps as possible of:

8 Thrusters 105/75
6 Rope Climbs
11 Box Jumps 30/24

When Partner 1 returns from the run, Partner 2 begins 400m run. Partner 1 picks up where Partner 2 left off.

Friday – 121011

In June of 2009, I witnessed my first ever CrossFit WOD without knowing it. Liz’s trainer at the time told her she was going to do a number of pushups and sumo deadlift high pulls. I can’t remember how many pushups there were exactly, but there were 350 SDHP’s. I thought, “There’s no way a human could possibly do that; he must be kidding.”

Liz used a lot of profanity and maybe even shed a few tears – (who am I kidding, that was me) – but she finished in a matter of minutes instead of hours as I might have predicted. I was in awe. Have been ever since.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

KB Snatch

WOD

5 Rounds

10 Pullups
10 Wall Balls
400m Run

Thursday – 20121011

1. Approach the Stone in Deadlift Position. You’ll want center of the stone to be directly between your ankles. Here, the stone is a skosch out in front. When Neil lifts the stone from the ground, it shifts back to his center just an in inch.

2. Deadlift the stone to your lap, and maintain weight in your heels. You can “rest” a bit here and re-grip the stone with a bear hug.

3. “Roll the stone” up your body to your shoulder with an EXPLOSIVE hip drive. Your arms are weak and will not budge it. Your hips are strong.

N.B. – Neil is throwing the stone OVER his shoulder on this movement, hence the excessive lean back. Today, we will be catching the stone ON our shoulder.

Good job, Neil. I speak on behalf of the community when I say, “We dig your form, and your skull cap.”

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Find 1RM Power Clean

WOD

Partner WOD

5 Rounds
10 Squat Cleans 205/135
10 Wall Climbs
10 Stone to Shoulder