WOD 2.28.13

Some light reading on Pull-ups...
"Why Women Can Do Pull-Ups" a rebuttal to a ridiculous article from a while back.
"How to Improve Your Pull-Ups"

SKILL:

1a) Double-unders: 3 x 1:30
1b) Strict Pull-ups: 3 x 10
*If you don't have pull-ups, practice eccentric pull-ups. Jump up so that you chin is over the bar and hold yourself there as long as you can, and then slowly lower yourself until your arms are fully extended.


CONDITIONING:

5 minute AMRAP:

5 Muscle-ups (or 10 CTB Pull-ups if you don't have M/U)
7 Snatches (full squat), @ 75%

-rest 2:00

5 minute AMRAP:

5 Strict HSPU
7 Clean & Jerks @ 75%

Post loads and rounds/reps of each AMRAP to comments.

WOD 2.27.13

Fix your front rack position. You know it could be better than it is! What better way to spend 6.5 minutes?

SKILL:

1a) GHD sit-ups: 3 x 15
1b) Weighted Push-ups: 3 x 5
-rest 1:00


CONDITIONING:

3 rounds:

30 KB SDHP, 24/16kg, 16/12kg
15 Front Squats @ 70% (no rack, the weight must be cleaned from the floor)

Post load for push-ups and time to comments.

WOD 2.26.13

Is this what your overhead squat looks like? Photo courtesy of www.hyperfitusa.com

SKILL:

1a) Rope Climbs: 3 x 3
1b) Hip extensions: 3 x 15
1c) Overhead duck walks: 3 x 3 (1 rep = 5 steps forward, 5 steps back)


CONDITIONING:

TEAM WOD (teams of 3)

5 rounds:

2 Rope climbs
15 Overhead Squats, 95/65, 65/45, 45/35
30 Double-unders

* Each athlete begins at their own movement station and completes either the rope climbs, OHS, or jump ropes. After all athletes are finished, they will then rotate to the next movement station and complete the second movement, then rotate to the third movement station. Continue this pattern for  5 rounds. Time stops when the last athlete finishes his/her final rep of the 5th round/3rd movement. Each team will have only 1 climbing rope, 1 bar, and 1 jump rope.

Post time and teammates to comments.

WOD 2.25.13

This week is a de-load week. That means that we will not be doing any traditional strength training along the lines of what we've been doing the past few weeks. We will be focusing on skill work. When we do lift, it will be with lighter weights.


SKILL:

1a) Muscle-ups: 3 x 8
1b) Pistols: 3 x 12, alternating


CONDITIONING:

Tabata:

Ring dips
Pistols (refer back to WOD 2.20.13 for some pistol tips!)
Sit-ups, feet anchored
Jumping squats, 45# bar DEMO

Post Tabata total to comments.

WOD 2.22.13

Some jump rope tips from Buddy Lee! Enjoy!!!


For time:

50 Double-unders
-then (no rest)

5 rounds of "Cindy":

5 Pull-ups
10 Push-ups
15 Squats
-then (no rest)

50 Double-unders
-then (no rest)

5 rounds of "Cindy":

5 Pull-ups

10 Push-ups

15 Squats

-then (no rest)

50 Double-unders

WOD 2.21.13

STRENGTH:

Snatch: 1 @ 70%, 1 @ 75%, 1 @ 85%, 3 x 1 @ 95%, 1 @ 100-101%-Rest 1:00
Push Jerk: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%-Rest 1:30


CONDITIONING: Compare to 6.13.12

For time:

7 Bear complexes, 115/80, 80/60, 60/40
50' Handstand Walk
5 Bear complexes, 135/95, 95/65, 65/45
50' Handstand Walk
3 Bear complexes, 155/115, 115/80, 80/60

*1 rep of the complex includes:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Behind the neck push press

Post time to comments.

WOD 2.20.13

We have a lot of pistols going down today. I thought this article from Tabata Times might help everyone out a little bit.

SKILL:

1a) Pistols: 3 x 10
1b) GH Raises: 3 x 10
-Rest 1:00


CONDITIONING: From CrossFit Sine Pari

"Mary-Annie"

There are 3 options for this WOD...choose according to your skill level. 20 minute time cap on all levels.

Level 1) 500 Double-unders. Every time you stop or break, you must do 1 round of "Mary", which is:
5 HSPU
10 Pistols
15 Pull-ups

Level 2) 300 Double-unders. Every time you stop or break, you must do 1 round of "Mary", which is:

5 HSPU

10 Pistols

15 Pull-ups

Level 3) 100 Lateral Bar jumps. Any pause what-so-ever, you must do 1 round of "Mary", which is:

5 HSPU

10 Pistols

15 Pull-ups

*Your score is your time and the number of "Mary" rounds.

Post score to comments.

WOD 2.19.13

Photo courtesy of www.myexercisecoach.net

STRENGTH:

Back Squat: 1 @ 70%, 1 @ 75%, 1 @ 85%, 1 @ 95%, 1 @ 100-101%

CONDITIONING:

"Deck of Cards": Teams of 2-3

Each suit = a different movement

1. Clubs = Squats

2. Spades = Sit-ups

3. Hearts = Pull-ups

4. Diamonds = SDHP, 95/75, 75/65, 65/45

5. Aces = 11 Burpees (No, this is not like Blackjack. Aces are only worth 11, not 1!!!)

*Teammates take turns picking a card. Follow the same order for picking for the entire WOD. The teammate that picks the card rests while the other teammates complete the reps for a given movement. the next card can not be picked until all the reps are completed by the required team members. Team score is the time taken to go through the entire deck of cards.

Post time and teammates to comments. 

WOD 2.18.13

Happy President's Day from X Four Three!!!

SKILL:

1a) Rope climbs: 3 x 3

1b) Parallette L-sit: 3 x ME for time

1c) Turkish Get-ups: 3 x 10 (5 per side)-heavy

-Rest 1:00

CONDITIONING:

For time:

50 KBS, 24/16kg, 16/12kg

-then (no rest)

5 rounds of the triplet:

5 Pull-ups

10 DB Shoulder to Overhead, 50/30#, 30/20#

15 Toes to bar

Post time to comments.

WOD 2.15.13

"Heavy Fran" with a run!

15-12-9:

Thrusters, 135/95, 95/65, 65/45
Pull-ups
-Sprint 200m between each round

Post time to comments.

WOD 2.14.13

Happy Valentine's Day from X Four Three!!!

STRENGTH:

Push Press: 3 @65%, 3 @ 70%, 3 @ 75%,  3 @ 85%,  3 @ 95%


CONDITIONING:

"Valentine"

2 rounds and 14 reps of each movement:

V=V-ups-DEMO
A=Alternating Pistols
L=Lateral bar jumps
E=Extensions (of the hip)
N=Non-stop Burpees (aka Unbroken)
T=Toes to bar
I=Inverted burpees-DEMO
N=Non-stop Burpees (aka Unbroken)...that's right, do more burpees!
E=Elevated Ring Row-DEMO


Post loads and time to comments.

WOD 2.13.13

In the walking lunge, keep the torso upright at all times, the front shin vertical and make the the trailing knee gently touches the ground. Photo courtesy of Class One CrossFit

SKILL:

1a) Hip extensions: 3 x 15
1b) L-hang: 3 x ME


CONDITIONING:

2 rounds:

15 1-arm DB OH walking lunges, Right arm, 50#
25 Sit-ups with a 45# plate
15 1-arm DB OH walking lunges, Left arm, 50#
25 Toes to bar

Post time to comments.

WOD 2.12.13

This is how mainstream nutrition says we should eat. How's it working out for you? Are you strong? Can you see your abs? Do you look good naked?

This is the Paleo pyramid. It recommends eating REAL food. Nothing processed. I bet that if you eat this way, you are strong, can see your abs, and are smoking hot when naked!

Here's an interesting little article from AuthorityNutrition.com on why what mainstream nutrition has been telling is healthy is turning out to be not so great advice. Very interesting. Check out other articles too!

WOD time!!!


STRENGTH:

Snatch: 2 @ 65%, 2 @ 70%, 2 @ 75%, 2x2 @ 85%, 2x2 @ 95%
Front Squat: 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%, 3 @ 95%


CONDITIONING:

5 minute AMRAP:

7 Power snatches, 135/95, 95/65, 65/45
14 HSPU
28 Double-unders (60 singles)

-rest 1:30

5 minute AMRAP:

7 Power snatches, 135/95, 95/65, 65/45

14 HSPU

28 Double-unders (60 singles)

Post loads and rounds/reps to comments.

WOD 2.11.13

Results from 2.4.13-2.7.13


SKILL:

WARM-UP/SKILL:

3 minutes of double-under practice
Spiderman lunges-3x
Inch worms-2x
10 Double arm circles (both directions)
10 PVC Pass-thrus
10 Pull-ups, strict then kipping if failure is reached
5 Wall walks


CONDITIONING:

"The Chief"

5 rounds: 3 minute AMRAP:

3 Power cleans, 135/95, 95/65, 65/45
6 Push-ups
9 Squats
-rest 1:00

Post time of each round to comments.

WOD 2.8.13

Photo courtesy of CrossFit Rockwall

5 rounds for total working time:

"Helen" intervals:

400m run
21 KBS, 24/16kg
12 Pull-ups
-rest 1:00

Post total working time to comments.

WOD 2.7.13

Photo courtesy of 2guycrossfitting.wordpress.com

Here's a little info on everyone's favorite movement, the BURPEE!!! Yes, they suck, but that just means that they must be good for something. Courtesy of The Art of Manliness


STRENGTH:

Should Press: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%


CONDITIONING:

"Burpee Fran"

21-15-9 reps for time of:

Thrusters, 95/65, 65/45, 45/35
Burpees

Post loads and time to comments.

WOD 2.6.13

A little overhead squat inspiration. Courtesy of CrossFit Somerville

SKILL:

1a) Wall walks: 3 x 5
1b) Double-unders: 3 x 50
-rest 1:00


CONDITIONING:

Tabata: 8 rounds of each movement (20 seconds of work, 10 seconds of rest=1 round)

Wall walks
Hollow rocks
Overhead squats, 95/65, 65/45, 45/35
*Your total score is the sum of your lowest score from each movement.

Post total score to comments.

WOD 2.5.13

Everyone better read this and have the sweetest squat by class later today!

STRENGTH:

Snatch: 3 @ 55%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%
Back Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%
-Rest 60-90 seconds between sets


CONDITIONING:

8 minute AMRAP:

5 Power cleans @ 75%
10 HR Push-ups
20 KBS, 24/16kg, 16/12kg, 12/9kg

Post loads and rounds/reps to comments.

WOD 2.4.13

SKILLS:

1a) HSPU: 3 x ME
1b) GHD Sit-ups: 3 x 15
- rest 1:00

CONDITIONING:

For time:

50 Squats
40 SDHP, 45/35
30 Burpees
20 Pull-ups
10 HSPU

Post total HSPU and time to comments.

WOD 2.1.13

CONDITIONING:

21-15-9:

Muscle-ups
Barbell step-ups (front rack), 115/85, 85/65, 65/45

CASH-OUT:

100 double-unders for time.

Post times to comments.