Archive for April, 2010

Mel

Friday, April 30th, 2010

Stacy_04_29_10

5 rounds for time of:
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Prisoner squats

Bonus:
Tabata Box-Jumps

3 rounds

Thursday, April 29th, 2010

celeste-crossfit-ireland

I love this shirt!

1 minute at each station, rest 1 minute between rounds, total reps=score
KB snatch (35#/25#) – switch arms as needed
Ball slams (30#/20#)
Jumping pull-ups
Shoulder press (65#/45#)
Squat jumps

Bonus:
200 x Sit-ups
100 x Good mornings

2 rounds

Wednesday, April 28th, 2010

Onge_04_27_10

50x Wall ball (20#/14#)
40x Sumo deadlift high pull (95#/65#)
30x Push-ups
20x Knees to elbows
10x overhead squats (95#/65#)

Ladder Through The Pain…

Tuesday, April 27th, 2010

Compare Monday, December 28th, 2009

Jack_Chris_04_26_10

To be completed in a circuit format. Do NOT rest.

30, 25, 20, 15, 10 of:

Pull Ups
Lunges (25lb/15lbs DB, each hand)
Ring Rows
Kettlebell Swings (45lbs/M – 25lbs/F)

Bonus:
3 miles

Concept:
Today, we’re working the overall aerobic system through high-intensity anaerobic tasks, with no rest!! We’re doing a ladder DOWN from 30, totaling 100 repetitions of each exercise. For your Ring Rows, these are essentially reverse push ups on rings -you’ll be hanging under the rings, body locked out straight, performing a row. Enjoy.

Tips:
Lunges – Exaggerated step forward, back straight, chest out, dumbbells hanging straight down at your sides.  Land flat footed, not allowing your front knee to extend beyond your toes as you rest into your full lunge position.  For your RING ROWS, see video.  This is a GREAT core movement, with an emphasis on the middle and upper back. KB SWINGS – back straight, chest out.  Although this is a swinging movement, maintain a good lumbar curve, feet slightly wider than shoulder width apart.  Allow the momentum of the weight carry you through the full extension of the swing. Keep your core locked and allow your hips to create the thrust at the top of each upward swing.  See video. There is a BONUS today which emphasizes running on your toes -this will burn the calves pretty well.  Best to perform this outside…a treadmill may get dangerous unless the skill of balance on concentration is your forte.

Substitutes:
For Ring Rows, perform seated rows OR set up a smith machine with the barbell around waist level -you’ll then perform inverted presses while under the bar. If you do not have a Kettlebell, grab a dumbbell -they’re everywhere.

7 rounds

Monday, April 26th, 2010

John_04_23_10

7x Clean & jerk (135#/95#)
7x Burpees
7x Ring push-ups

Bonus:
15 minutes of ab work

Three rounds for time of:

Sunday, April 25th, 2010

Maritza_04_24_10

135 pound Hang power cleans, 15 reps
15 Burpees

“THE RAMSTEIN”

Saturday, April 24th, 2010

Mary_04_23_10

You can fly, you can fly, you can fly, you can fly, you can fly!

The Ramstein was created by Team Ramstein when our military joined forces with CrossFit to build out Germany’s first CrossFit gym….CrossFit Ramstein.  The team created their trademark workout of the day. Thanks to the men and women who serve under our flag and defend the freedom that we enjoy each and everyday, and thanks to our military for putting their right foot forward and establishing a good, functional program out there.  The Ramstein may pose the need for a nearby barf bag… It is once again sure to deliver the pain and hurt to all of us.  We’ll modify only slightly.  Enjoy the Burpees!!

COMPLETE FOR TIME:

RUN 200 METERS (.12/mile)

25 PULL UPS

20 KETTLEBELL SWINGS – 45lbs/M – 35lbs/F

15 OVER-HEAD SQUATS – 65lbs/M – 45lbs/F

10 BURPEES

RUN 400 M (.25/mile)

10 BURPEES

15 OVER-HEAD SQUATS – 65lbs/M – 45lbs/F

20 KETTLEBELL SWINGS – 45lbs/M – 35lbs/F

25 PULL UPS

RUN 200 M

BONUS:
200 AIR SQUATS to completion

CONCEPT:
Development of aerobic and anaerobic capacity through intense movement.  Move through the circuit, completing all prescribed repetitions in order.  Rest, then hit the BONUS.  The BONUS can be done at your pace, whenever you choose -not necessarily right after The Ramstein.  When you get tired, crank up the fun meter that you’ll find on a completely involuntary basis when the personal suck factor goes through the roof…..once you tap your fun meter, put out even harder.

TIPS:
Go as hard as you can –  NO REST.
We don’t do the OHS movement very often – it’s a tough move that requires a lot of concentration and self awareness.  WATCH VIDEO first, unless you are 100% certain of the form on this exercise.  If your form lacks, you can easily hurt yourself.  Keep enough room around you, so you can toss the bar if you need to.  That being said, the OHS is a great exercise, demonstrating overall strength.  Through each rep, you’ll feel your legs, glutes and back all engage to complete the movement.

As you complete KB Swings, remember to keep your back straight and push up through the legs on this -DO NOT allow your back to curve on you.

The Burpees, we already know they suck…. they still do.

SUBSTITUTES:
For OHS, you may choose to do sets of Thrusters with a BB or DBs.

“AU”

Friday, April 23rd, 2010

6am group 4.22

Jack, Ken, John

7am group 4.22

Connie, Brian, Eileen

Chris_Dave_04_22_10

Chris, Dan

9amgroup.4

Dan L., Audrey, Rich

9amgroup2

Dan O., Suzanne, Sasha

630pm group 4.22

Stacey, Rifka

5 rounds for time of:

10 x Ring-dips

20 x Front squats (95/75)

30 x Jump squats

40 x Floor wipers


Bonus:

Row 2000 meters

“TEAM KELLY”

Thursday, April 22nd, 2010

Class_04_20_10

AMRAP for 20 minutes:

This WOD will be performed with 3 man teams. Each person starts at a station, you may not rotate until the person in-front of you is finished with their reps. The team with the most rounds wins.

RUN 200 M (.125 / mile)

15 BOX JUMPS

15 WALL BALL SHOTS

BONUS:

15 PUSH PRESSES – (135lbs/95lbs), 1 or 2 at a time.

Fight gone body

Wednesday, April 21st, 2010

Compare to Monday, March 22nd, 2010

Jack_04_20_10

3 rounds for total reps
1 minute each

Burpees
Pull-ups
Push-ups
Squats
Sit-ups
Rest

Bonus:

100x Med-ball cleans, in a circle, as a group. Every 10 reps a new person goes to the center of the circle to lead the group.