Archive for February, 2010

Sunday, February 28th, 2010

The Grand Opening for CrossFit 516 has been rescheduled for next Saturday, March 6th.

Theresa

Sunday, February 28th, 2010

Kris_02_27_10

For time, 2 miles total:
Run 1 mile
Then, run 1 mile stopping every 100m for 10x push-ups

“300 Challenge”

Saturday, February 27th, 2010

Compare to Saturday, January 30th, 2010

300MoviePoster3

This program is completed for time.  A good time is under 20 minutes. Weight load for men is 135 lbs and 95 lbs for women on a Barbell for Deadlifts and Floor Wipers. Clean and Presses are done with 40 lb Dumbbells for men and 15 lbs for women.


25 Pull-ups

50 Deadlifts (135 lbs)

50 Push-ups

50 Box Jumps

50 Floor wipers

50 Clean & Press (40lbs, L/R)

25 Pull-ups

Bonus:

Run 1 mile then Row 1 mile

Concept:
Development of aerobic and anaerobic endurance through intense work, with no rest!! Complete the benchmark workout that made the “300” actors. Repetitions equal 300. Complete this for time, maintaining good technique. Instruction will be given prior to workout. A good time to shoot for is under 20 minutes. The BONUS can be performed after a decent rest. Complete every stage of repetitions before moving onto the next movement.

Tips:
Have plenty of water!!
Pre-stage all stations so you can work more efficiently. Clean and Presses are performed with one hand at a time with a KB or  DB.

5 rounds for time of:

Friday, February 26th, 2010

crossfit-motivated-people-only

10x Sumo deadlift high pull (95#/65#)
15x Squat jumps
20x Ring push-ups

Bonus:

1000 Single-unders

“The Bear”

Thursday, February 25th, 2010

Compare to Friday, December 18th, 2009

Mary_02_24_10

7 sets of the sequence:

Power clean

Front squat

Pushpress

Back squat

Pushpress

5 Rounds

Rest between rounds as needed

Post loads to comments.

There are many versions of the Bear. Today we are going for max load in the final round. There are several rules:

– No resting on the ground (even to re-grip).

Break up or combine movements in any way so long as the following are met:

– The clean starts at the ground and finishes standing at full hip extension,

– The squats have to go below parallel, and the presses finish locked out overhead.

– Jerking is acceptable, as are squat cleans and deadlifting then hang cleaning,

– The squats and pushpresses can be distinct or combined into thrusters,

– But you can’t receive the clean in a squat and go directly to the thruster. Stand first.

– Finally, there is no time component: rest anywhere, anytime except on the ground.

Do 7 sets of the sequence per round, 5 rounds to get to your max load.

Four rounds for time of:

Wednesday, February 24th, 2010

Rob_02_23_10

“I’m not getting off this bike till they turn off this disco garbage and put Hair Nation back on!”

Run 800 meters (.5/mile)

15 Kettlebell swings  (50lbs/m – 30lbs/f)

15 Kettlebell Clean and Press  L/R (50lbs/m – 30lbs/f)

Rest as needed but remember that you’re working on your clock.

Bonus:
KB Windmills 25x each side.

Concept:
Working on aerobic and anaerobic system development through intense exercise.

Tips:
For the Kettlebell swings your energy for momentum comes from a strong forward hip thrust. Lock your elbows through the entire swing.

While hitting the Clean and Presses, keep your back straight, head slightly forward and drive up directly over the shoulder.  At the top of the movement, squeeze and press up, engaging your whole shoulder region.  Done properly, in addition to your deltoids, you’ll also engage your traps pretty well. You’ll feel it when it’s right.

Run hard during each round.

Substitutes:
For Kettlebells, you can use Dumbbells with similar weight for both exercises.

6 rounds for time:

Tuesday, February 23rd, 2010

Dan_02_22_10

Use same bar load throughout

6x Deadlift (95#/75#)
6x Bent row
6x Hang power clean
6x Thruster

6x Push-ups (hands on bar)

Bonus:

100 Shovles (70lbs/m – 55lbs/f)

CORE LADDER V, (1 – 12)

Monday, February 22nd, 2010

Connie_02_20_10

Complete the below events in a circuit concept, beginning with 1 repetition of each progressing to 2 each, and so on, until you reach 12 consecutive repetitions of each exercise.  Repeat circuit 12, and take the ladder back to 1.

HANGING KNEE TO ELBOWS

STRAIGHT LEG DB DEADLIFTS (35lbs/m – 25lbs/f)

SIT UPS w/25LB PLATE

STANDING LUNGES (each leg, static, no load)

LEG RAISES

CONCEPT:
Building on muscular and cardio endurance and overall aerobic capacity through intense, dynamic movement.  Complete above circuit in a ladder concept, beginning with 1 repetition of each, then 2, then 3 and so on until you complete 12 of each.  Repeat #12, and take your ladder back down to 1 repetition of each.

TIPS:
On the Straight Leg Dumbbell Deadlifts, maintain a STRAIGHT back throughout. Maintain lumbar curve in your lower back, but be sure to NOT allow your upper or middle back to curve by using weight that will strain you.  During your Sit-Ups with the 25lb plate, the plate should be held close to the chest.  As you sit up, keep back straight and chest out as you come to the top of the movement.

SUBSTITUTES:
For Deadlifts, do lying back extensions.

Run 5K

Sunday, February 21st, 2010

homer_running-754097

BURPING CLIMBERS!

Saturday, February 20th, 2010

Keith_02_19_10

Perform the below circuit in order, as many rounds as possible in 25 minutes:

2 PULL UPS

10 MOUNTAIN CLIMBERS

2 PULL UPS

10 BURPEES

2 PULL UPS

5 MOUNTAIN CLIMBERS

2 PULL UPS

5 BURPEES

BONUS:
OVERHEAD MEDICINE BALL SIDE BENDS in a SUMO-STANCE X 50

For this exercise, you’ll stand in a wide sumo stance, half squatted, toes out. Holding a medicine ball overhead, with a tight core, you’ll bend at the waist from side to side. Lower body stays locked in place, as you’ll be only engaging your obliques for this motion.  If you feel like you’re performing a strange movement from an 80s aerobic class, you’re doing in right. 1 repetition = 1 bend left and right.

CONCEPT:
Working some significant cardio today with a focus on the core of the body.  Complete this program in a circuit format, doing as many rounds as possible in 25 minutes.  There is no rest built into this workout.  Keep a barf bag nearby!  For the BONUS, use a medicine ball with moderate weight –don’t overload on this.

TIPS:
On your Mountain Climbers, keep your back as straight as possible and your feet ‘climbing’ as close to your hands as possible.  Don’t allow your back to sag.  Burpees – a burpee that counts is one that has your chest hitting the deck.

For the Overhead Medicine Ball Bends, your feet are wide apart, ball overhead in a completely extended overhead position.