Tuesday, 03/01/11

21-15-9 reps of:
Sumo deadlift high-pull (95/65)
Overhead squat (95/65)

Do not be affraid to scale these weights. As you consider what weight will work well for you, plan to use the same bar for both exercises.

Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).

Dave Lipson and Camille Leblanc-Bazinet on today's WOD - video [wmv] [mov]

Michael Giardina, Lucas Brainerd and Ken Gall on today's WOD - video [wmv] [mov]

Monday, 02/28/11

For time:

50 double unders
Warning: Ropes can damage shoes
5 rope climbs (15')*
40 double unders
4 rope climbs
30 double unders
3 rope climbs
20 double unders
2 rope climbs
10 double unders
1 rope climb

Thanks to NJC for the pictures
* If you do not have access to a rope, to 4 towell pull-ups and 4 towell knees-to elbows per 15' rope climb.  To do these, hang the towell over a pull-up bar and then hold onto it like a rope.  Pull-up standard is to have your chin reach your fists.
Post time to comments

This is a great WOD to get better at climbing the rope.  If you are not great at it, that shouldNOT prevent you from coming.  Instead, that should be the reason you climb out of bed and roll in at 0530.

Saturday, 02/26/11 - Sunday, 02/27/11

Rest Days.  Let your body recover and work on improving mobility over the weekend.

Friday, 02/25/11

For weight:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post weight for all 15 sets to comments

Compare to 9/20/10

Thursday, 02/24/11

CrossFit Friday on a Thursday

Team, due to our modified schedule and early start on Friday, we will be doing our CrossFit Friday WOD on Thursday.  Wanna see what it is?  Drum roll please....

"G.I. Jane"
100 burpee pull-ups for time

Ideally the pull-up bar is 1' above your reach when you stand with your arms extended overhead.  The idea is that you get a good jump and a full pull-up rather than grabbing the bad and doing a jumping pull-up.

Heather Bergeron on today's WOD in 14:00 - video [wmv] [mov]

Wednesday, 2/23/11

Please bring your jump rope, or your $5 to buy one!

Air Squats
Double Unders
*Run one gym loop (400 m) after each round (total of five gym loops)

Post time to comments

Tuesday, 02/22/11

"Clean Push Repeat"
Five rounds for time of:
10 Cleans (135/95)
20 Push-ups

Cleans can be power cleans or squat cleans but each rep is from the ground (no hang cleans)

Scale weight as necessary and use this as a guide:
Advanced: 135/95
Intermediate: 95/65
Beginner: 65/45

Post weight and times to comments

Monday, 02/21/11

Happy President's Day!

Many of your are on the road for the holiday and have limited access to the gym.  As a result, the WOD is flexible...

Run or row 5k for time

Post activity and time to comments

Saturday, 02/19/11 - Sunday, 02/20/11

Rest days.  Make up the WOD you missed this week or let yourself rest if you caught all of the WODs.

Friday, 02/17/11

CrossFit Friday

For time:
4 Rounds of:
2 Supe’s Loops (1000m run)
15 Pull ups
15 Thrusters 95/75#

If you’re Passionate – Tack on...
4 Rope Climbs 20ft
20 Modified Burpees*

* From a standing position roll on to back with hands facing body “high fiving Jesus”
Pull your legs forward and tuck with your back muscles that will bring you forward into a push up position
Complete 1 Pushup, bring feet under body and jump 1ft off the ground.

Post time to comments

Thursday, 02/17/11

For time:
10-9-8-7-6-5-4-3-2-1 rep sets of
Medicine ball cleans (20/14)
Box jumps (24/20)

Just to be clear, you will do 10 burpees, then 10 medicine ball cleans, then 10 box jumps and then start the rotation over again with 9 reps.

Post time to comments

Wednesday, 02/16/11

Two things before the WOD....

First, the PX is restocked with some Bally jump ropes so get them while you can.  Your double unders will improve if you use your own rope and use it consistently.

Second, if you are coming for the morning crew, please get there at 0530, help get the room straight and start to warm up so we can get to the WOD.

Now the WOD...

5 handstand push-ups
10 kettlebell swings (53/35)
20 double unders

Post rounds complete to comments

Tuesday, 02/15/11

For time:
25 knees to elbows
Run 1/2 mile
50 air squats
Run 1/2 mile
25 knees to elbows

Post time to comments.

This is a great video to help you string together your knees-to-elbows:

Monday, 02/14/11

For weight:


Bench press

Post weight to comments

Saturday, 02/12/11 - Sunday 02/13/11

Rest Days.  If you really don't want to rest for both days, here is an endurance WOD you can knock out at some point over the weekend:

Choose ONE of the Following Sports:

Swim, Bike, Run, C2 Rower
2×5 min intervals w/2min recovery between intervals

Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals

Hold maximal distance possible on each of the set intervals.

Friday, 02/11/11

CrossFit Friday

We will gather people in the '62 room and then hurry up to Hayes Gym to get started.

"Tex Tax"
Run 400 meters (gym loop from 2nd floor to 4th floor)
50 pull-ups
- every time you come off the bar, run to touch the IOCT ropes and back
100 push-ups
- every time you come out of the push-up position, run touch the IOCT ropes and back
Run 400 meters (gym loop from 2nd floor to 4th floor)

After you finish the second 400 meter run, perform 4 burpees for every time you came off the bar or out of the push-up position.

Post time to comments.

3, 2, 1 . . . time to have fun!

Thursday, 02/10/11

"Dead Man Jumping"
21-15-9 reps of
Deadlift (225,135)
Box jumps (24/20)
This should be a spring workout so focus on keeping good technique and moving through the reps as quickly as possible.

When complete with the WOD, spend some time doing technique work on the snatch or focusing on one of your goats.

Post time to comments

Wednesday, 02/09/11

50-40-30-20-10 rep rounds of
Double Unders

Post time to comments.

Compare to 8/10/10.

If you do not have a jump rope, I strongly encourage you to purchase one.  Until you get one, you can substitute tuck jumps for double unders.

If you have a jump rope but are unable to do double unders, you can substitute 4 single unders for each double under.

Here is what it looks like with an elite athlete...

Tuesday, 02/08/11

Five rounds for time:
Run 400 meters (gym loop)
15 OHS (95/45)

Post time to comments

Compare to 9/14/10 but note that the running route was different.

Here is a video with some instruction on the OHS.  Great review whether you are new or old to CrossFit.

Monday, 02/07/11

Rest day.  Get a few extra minutes of sleep after the Superbowl and get ready to get after it on Tuesday.

Sunday, 02/06/11

In an effort to support viewing of the Superbowl and sleep we are NOT going to have a 0530 crew on Monday morning and we will not be posting a WOD for Monday.  Instead, we are posting a Superbowl WOD that you can do while you watch the big game.

Step 1:
Pick your team.  It doesn't matter who your favorite team is, just pick your team for the game.  Once you pic your team, you have to stick with them for the entire game.

Step 2:
Do the following exercises at the following times...
Every time your team scores a touchdown: 50 air squats
Every time your team scores a field goal: 20 push-ups

Every time the other team scores a touchdown: 25 burpees
Every time the other team scores a field goal: 15 tuck jumps

At the end of each quarter: 20 chair dips
At halftime: Tabata squats followed by tabata sit-ups
At the end of the game: Sleep

Every time your team get a penalty: complain
Every time the other team gets a penalty: cheer
Every time you crack open a beer or soda: 20 sit-ups

Post results to comments and enjoy Monday morning off...

Saturday, 02/05/11

Rest day.  Check back in over the weekend.  We will not be posting a WOD for Monday because we will post a Superbowl WOD for Sunday night instead.

Friday, 02/04/11

CrossFit Friday!

I know the suspense is killing you.  What is it going to be???  For Friday's fun we are going to do a new take on an old (and painful) favorite.  Come tomorrow morning to join us for...

"Filthier Fifty"
50 20ft sprints (baseline to free-throwline) [2nd floor gym]
50 pull-ups ['62 room]
50 kettle-bell swings (53/35) ['62 room]
50 Push-press (75/45) ['62 room]
50 air-squats [2nd floor east/west hall]
50 sit-ups [2nd floor east/west hall]
50 wall-ball-shots (20/12) [2nd floor east/west hall]
50 steps walking lunge [2nd floor gym]
50 burpees [2nd floor gym]
50 double-unders (sub 4:1 single-unders or tuck jumps) [2nd floor gym]

If you are trying to get a Black & Gold CrossFit shirt, tomorrow morning would be a great time to birng your $22 and pick one up!

Stay tuned over the weekend.  Looks like we will be posting a Superbowl WOD so you can get your WOD on while you watch the big game sunday night.  Then you can sleep in a little extra on Monday morning.

Thursday, 02/03/11

For weight:

Clean and Jerk

If we are lucky, MAJ Underwood might be able to come and provide some coaching

Either way, check out these videos for some great pointers before you come in:
Burgener warm-up [wmv] [ mov]

and for motivation...

Wednesday, 02/02/11

Five rounds for time:
Run up stairway to heaven (4th floor) and back
10 Kettlebell swings (53/35)
10 Handstand Push-ups

If you are not able to do the WOD in Arvin, substitute 30 box jumps per run.

Compare to 9/16/09.

There is a fair chance that Arvin will be closed again in the morning due to the weather inbound tonight.  I recommend checking here before heading to the gym.  If you can't link up with the 0530 crew, feel free to coordinate with people in the comments to link up.  This one will be more fun if you have somebody to chase!