Friday, 31 AUGUST 2012
Equipment needed: 1 x barbell in rack per 3 people; 1 x barbell on the floor per 3 people
Teaching and practice (10 minutes) - split group in half, teach and practice all exercises and then switch after 5 minutes
Matt - teach & coach back squat - pick an experienced athlete to demo
Adam - teach & coach deadlift - pick an experienced athlete to demo
WOD starts NLT 0555
Back squat - 5 - 5 - 3 - 3
Deadlift - 5 - 5 - 3 - 3
alternate between back squats and deadlift (i.e. 5 back squat, then 5 deadlift)
NOTE: There is no time component to this WOD, so rest as needed and focus on your technique.
Compare to: 16 APRIL 2012
Post loads to comments.
Thursday, 30 AUGUST 2012
Today's WOD requires no equipment other than a reflective belt and some motivation!
We will meet up in the '62 room do a brief warm-up and demo and then step off.
For time:
20 x hand release push-ups
12 x pull-ups
Run 1 mile (Arvin, Diagonal Walk, down Thayer Road to Buffalo Soldier Field to the pull-up bars by the post office)
20 x hand release push-ups
12 x pull-ups
Run 1 mile (return to the '62 room following the same route)
20 x hand release push-ups
12 x pull-ups
Compare to: 23 MAY 2012
Post time to comments.
We will meet up in the '62 room do a brief warm-up and demo and then step off.
For time:
20 x hand release push-ups
12 x pull-ups
Run 1 mile (Arvin, Diagonal Walk, down Thayer Road to Buffalo Soldier Field to the pull-up bars by the post office)
20 x hand release push-ups
12 x pull-ups
Run 1 mile (return to the '62 room following the same route)
20 x hand release push-ups
12 x pull-ups
Compare to: 23 MAY 2012
Post time to comments.
Wednesday, 29 AUGUST 2012
Equipment needed: Set up rings on pull-up rig; 1 x kettlebell or dumb bell per person.
Teaching and practice (10 minutes) - split group in half, teach and practice all exercises and then switch after 5 minutes
Matt - teach & coach kettlebell swings & goblet squats
Adam - teach & coach ring push-ups & weighted sit-ups
WOD starts NLT 0550
Bell Ringer (-)
21-15-9-15-21
Kettlebell swings (53/35 lbs.)
Goblet squat with kettlebell
Ring push-ups - set rings about 6 inches off the ground and do push-ups with hands in rings
Weighted sit-ups (20/14 med ball)
Compare to: 21 JUNE 2011
NOTE: For 21 JUNE we used GHD sit-ups, which we currently can't do in the '62 room, so comparison times aren't exactly equivalent.
NOTE2: In the interest of time and equipment required, we are NOT doing the AMRAP 1 of body weight bench press that we did on 21 JUNE.
Post times to comments.
Teaching and practice (10 minutes) - split group in half, teach and practice all exercises and then switch after 5 minutes
Matt - teach & coach kettlebell swings & goblet squats
Adam - teach & coach ring push-ups & weighted sit-ups
WOD starts NLT 0550
Bell Ringer (-)
21-15-9-15-21
Kettlebell swings (53/35 lbs.)
Goblet squat with kettlebell
Ring push-ups - set rings about 6 inches off the ground and do push-ups with hands in rings
Weighted sit-ups (20/14 med ball)
Compare to: 21 JUNE 2011
NOTE: For 21 JUNE we used GHD sit-ups, which we currently can't do in the '62 room, so comparison times aren't exactly equivalent.
NOTE2: In the interest of time and equipment required, we are NOT doing the AMRAP 1 of body weight bench press that we did on 21 JUNE.
Post times to comments.
Tuesday, 28 AUGUST 2012
Congratulations to the Class of 2013 on getting their rings!!! Job well done and best of luck with your firstie year ahead!!
Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x barbell for every person. If we are tight on space, we will run two heats.
Teaching & Warm-up (10 minutes) - discuss basics of the push press and then everyone practices
Demo (Matt)
Push press points of performance (Adam)
Demo (Matt)
Push press points of performance (Adam)
WOD (starts NLT 0555)
AMRAP 9
9 x push press (75/45) - check out a decent video Push press video
15 x bar facing burpees (see instructions below)
Rest 30 seconds
Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Compare to: 13 SEPT 2011
Rest a few minutes and then do the cash-out!!
Cash out - 100 APFT standard sit-ups for time.
Post number of rounds complete + time for cash outs to comments.
Rest a few minutes and then do the cash-out!!
Cash out - 100 APFT standard sit-ups for time.
Post number of rounds complete + time for cash outs to comments.
Monday, 27 AUGUST 2012
Today we will meet at the track (i.e. Shea Stadium) at 0540. If you know someone who does CrossFit with us in the morning, but typically doesn't read the blog...please shoot them a text or an email about the location of the workout!!
We will meet up at 0540, warm-up for a few minutes, and then get after an oldie, but goodie!! This one is a smoker, so be sure to hydrant prior to showing up!!! Those who are driving can give rides back to the cadet area afterwards.
Equipment required: wrist watch & reflective belt (for running to and from the track)
For time:
Run the following distances and with 1 MINUTE rest between each.
100 meters
200 meters (half lap)
400 meters (full lap)
400 meters
200 meters
100 meters
1600 meters (1 mile = 4 laps)
Compare to: 20 JUNE 2011
NOTE: If you are short on time and need to get back for duties, etc., then you can skip out when needed. Remember CrossFit is NOT an excuse to miss duties, formation, etc.
Post time to comments.
We will meet up at 0540, warm-up for a few minutes, and then get after an oldie, but goodie!! This one is a smoker, so be sure to hydrant prior to showing up!!! Those who are driving can give rides back to the cadet area afterwards.
Equipment required: wrist watch & reflective belt (for running to and from the track)
For time:
Run the following distances and with 1 MINUTE rest between each.
100 meters
200 meters (half lap)
400 meters (full lap)
400 meters
200 meters
100 meters
1600 meters (1 mile = 4 laps)
Compare to: 20 JUNE 2011
NOTE: If you are short on time and need to get back for duties, etc., then you can skip out when needed. Remember CrossFit is NOT an excuse to miss duties, formation, etc.
Post time to comments.
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