Tuesday, November 30, 2010

WOD - 20101201


21-15-9 reps of:

Handstand push-ups

Ring dips


Warm up with 3 laps around the track, 25 squats, 25 vertical jumps, 25 burpees...Hardstand at 0600, Post time to comments.

Monday, November 29, 2010

WOD - 20101130

Building a Dream

Warm up with three rounds of
5 Tire Flips
10 Hands Up Push Ups
15 Squats
20 Walking Lunges (10 each leg)

Perform one deadlift every minute on the minute for ten minutes...use at least 90% of your 1RM

Followed by

21 Squat Cleans (135/95)
50 Double Unders
15 Squat Cleans
75 Double Unders
9 Squat Cleans
100 Double Unders

Meet at the hangar at 0600...post weights and times to comments

Sunday, November 28, 2010

WOD - 20101129

Rest Day

Saturday, November 27, 2010

WOD - 20101128

Paul Checking His Watch...Seriously!?!?!
ME Front Squat

Warm Up and then find your 1RM front squat for the day...after you find it, perform at least four sets of one at 90% or more of your 1RM.

Warm Up -
Run 400m

Three Rounds
10 Overhead Squats (PVC)
10 Walking Lunges (PVC overhead)
10 Verticle Jumps

Meet at the hangar at 1600.  Post weights to comments

Friday, November 26, 2010

WOD - 20101127

The New Digs

Warm up
50 double unders, then three rounds of

5 Tire Flips
10 Hands Up Push Ups
15 Squats

Three rounds of the following
3 Minutes G2O
1 Minute rest
3 Minutes Shuttle Run
1 Minute rest

Use 50% of bodyweight for Ground to Overheads.  Complete as many reps as possible, then one minute rest before running as many 60y shuttle runs as possible then one minute rest and repeat two more times...post total rounds/reps and runs/yards to comments

We'll meet at the hangar at 1000...if anyone doesn't know how to get there, please post something so someone can get you there.

Thursday, November 25, 2010

WOD - 20101126 (Update)

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

WOD starts at "the hangar" at 1030.  If you don't know where it is, be in the North Side parking lot at 1000 and we'll drive over together.  We'll warm up and start the WOD at 1030.

There's no heat in the building, so dress for success.

Post times to comments

Wednesday, November 24, 2010

WOD - 20101125

Rest Day

Happy Thanksgiving!

Tuesday, November 23, 2010

WOD - 20101124

Now that's more like it :-)
 1RM Hang Power Clean

Warm Up with three rounds of Burgener Warm Up and then find your 1RM power clean from the hang. 

Followed by -

AMRAP in 6 minutes

5 One-Arm KB Snatch, Right
5 One-Arm KB Snatch, Left
10 Wall Balls

Men Rx is 32kg kettlebell and 20lb ball
Women is 20kg kettlebell and 14lb ball

Meet at the Hardstand at 0600

Post weight and round/reps to comments

Monday, November 22, 2010

WOD - 20101123

Why is Everyone Moving Away!?!?
ME Press

Warm up with three rounds of Burgener warm up and then work up to your 1RM press.  Once you find it, complete 4 lifts of at least 90% of your 1RM.

I'll be at the HAWC at 0600, please be warmed up and ready to go at 0600.

Post loads to comments.

Sunday, November 21, 2010

WOD - 20101122

Bye Tony, We'll Miss You!
Warm Up
Three rounds
20 Double Unders
10 Push Ups
60m Shuttle Run

Followed by -

AMRAP in 20 minutes
5 C2B Pull Ups
10 Burpees
20 Squats

Thanks to all that came to the meeting today.  Tomorrow's class will begin at 0600 on the dot at the Hardstand...if you are late, you will not train with the group...sorry

We will start "weakness" sessions next three day cycle (after Turkey Day).

Post rounds/reps to comments

Saturday, November 20, 2010

WOD - 20101121

Rest Day

Don't forget the 'big meeting' at the HAWC at 1600.  It will be done before football starts at 1800.  Bring a friend!

Friday, November 19, 2010

WOD - 20101120

Nick Stroesser via CrossFit Main Site
Five Rounds for Time -

20 Deadlifts
10 Hang Power Cleans
5 Thrusters

Men use 155lbs, Women use 115lbs

I'll be at the Northside at 1000.  The CFM 'big meeting' is Sunday at 1600 at the HAWC. 

Post time to comments

Thursday, November 18, 2010

WOD - 20101119

Tabata Torture

Tabata Pull Ups
Tabata Hanging L Holds
Tabata Push Ups
Tabata Handstand Holds

Eight cycles of 20 seconds holding and 10 seconds rest for each exercise then move to the next exercise on the last 10 second break.  The workout should be a total of 15:50

Followed by -

300 Double Unders for time

i'll be at the Hardstand at 0600 and 1700.  Post reps of worst round for pull ups and push ups, total number of completed holds (held for full 20 seconds), and DUs time to comments.

Awesome WOD, don't be a cherry picker :-)

Wednesday, November 17, 2010

WOD - 20101118

CrossFitters on both sides of the ball, but victory to team recon...Congrats!
 Back Squat

Complete five sets of three reps at at least 90% of your 1RM.  Rest 3-5 minutes betwen efforts.

Post weights to comments.

I won't be at the gym at 0600 or 1700 :-(

Tuesday, November 16, 2010

WOD - 20101117

Rest Day

Sorry everyone, but can we please move the meeting to the weekend.  Sunday is a rest day, will that work.  Blair or Tony, can you open the HAWC for us or else we can meet at the Bob Hope or elsewhere if someone has a good idea.  I'd say 1600 if that works?  Please post thoughts to comments so i know how many people will be there and where a good location will be.  Thanks everyone, sorry for the change.

Monday, November 15, 2010

WOD - 20101116

Five Rounds for Time -
10 L Pull Ups
20 Kettlebell Swings (32kg/24kg)
30 Wallball Shots (20#/14#)

If you can't perform L Pulls, substitute one regular pull up and one knees to elbows for every pull.  Post time to comments.  Compare to 20100531.

I won't be at the gym today...good luck to all and see you Wednesday night!

Sunday, November 14, 2010

WOD - 20101115

100 Box Jump Burpees

You can end the burpee on the box or stop and jump to the box, but either way the standard is chest and thighs on the floor at the bottom, open hips, straight legs, and hands over head at the top of the box.

Post time to comments, i'm flying and won't be around all day :-(

i'd like to have a meeting on Wednesday night at the gym at 1700 to talk about the future of CFM - how do we get our own space, who can step up and coach and when, and who is interested in competing in the games.  Please do what you can to make it.  I'd like as many people as possible there.


Saturday, November 13, 2010

WOD - 20101114

Remember when we had the gym space?  That was awesome!!

Five rounds for max reps of:
Body weight bench press

There is no time component to this workout.  Seriously, rest as much as you like.  I'll be at the Northside Gym at 1600.  Post weights and reps for each round to comments.

Friday, November 12, 2010

WOD - 20101113

Rest Day

Thursday, November 11, 2010

WOD - 20101112

Turkish Get Up

20 minutes practice of TGU

Followed by -

10 rounds of
5 Handstand Push Ups
10 Wall Balls (20/14lb)
Every three minutes stop and complete 5 burpees and then continue.

I'll be at the hardstand gym at 0600 and 1700 (for sure).

Post TGU thoughts and weights and time to comments.

Wednesday, November 10, 2010

WOD - 20101111

Run 5km

I don't know what the gym solution is for tomorrow so run 5km on your own. Post time to comments!

Tuesday, November 9, 2010

WOD - 20101110

1RM Clean and Jerk

Warm up, then complete the heaviest clean and jerk possible in no more than three attempts.

Followed by -

AMRAP in 10 minutes

10 Toes to bar
10 Push ups
60 yard shuttle run

I'll be at the Hardstand at 0600!  Post weight and rounds/reps to comments.

Monday, November 8, 2010

WOD - 20101109

Rest Day

Sunday, November 7, 2010

WOD - 20101108

No corn was fed to these beasties!

Tabata Kettlebells

8 rounds of one arm Kettlebell Swings
8 rounds of one arm Kettlebell Snatches
8 rounds of one arm Kettlebell Swings
8 rounds of one arm Kettlebell Snatches

A Tabata round is 20 seconds of work followed by 10 seconds of rest.  10 second rest between rounds.  Alternate arms per round or during the round, whichever you choose.  Score is total number of reps.  Men use 24kg, women use 16kg bells. 

I'll be at the Hardstand at 0600 and 1700...let's meet upstairs in the aerobics room.

Post total reps to comments.

Saturday, November 6, 2010

WOD - 20101107

Push Press

Warm up then five rounds of three reps of Push Press at at least 90% of your 1RM.

Followed by -

15 minutes of practice of handstand holds (free standing or against the wall) or walking on hands.

I'll be at the Northside gym (in my CFM t-shirt) at 1600.  Hope to see you!

Friday, November 5, 2010

WOD - 20101106

Tees in new colors?  Post opinions to comments

Weighted Pull Ups

Seven rounds of 1RM pull ups...full extension and chin over bar.

Followed by -

AMRAP in 8 minutes
30 Double Unders
10 Burpees

I'll be at the Northside Gym at 1000...hope to see everyone there.  Post weights and rounds/reps to comments.

Hosh, i'll bring money if you bring the shirts...please.

Thursday, November 4, 2010

WOD - 20101105

Karl Steadman from CrossFit 3D up in Manchester
Rest Day

Wednesday, November 3, 2010

WOD - 20101104

If we get a space, this is going on the door...who's ready to up the ante?

Seven rounds for time of:10 Wallball shots, 20/14 pound ball
10 Pull-ups

Compare to mainsite WOD 10/23.

i thought i'd be at the gym tomorrow, but one more day without me before the brave new world starts on Saturday.

Post time to comments

Tuesday, November 2, 2010

WOD - 20101103

Got to spend the day with G on his birthday!

Max Effort Overhead Squat

Go overhead with as much weight as possible!  Once you find your 1RM for the day, make sure to knock out at least four sets of one at at least 90% of that 1RM.

Followed by -

AMRAP in 6 minutes
10 Knees to Elbows
10 Box Jumps

Holiday is over, i'll be back in the gym on Thursday!

Post weights and rounds/reps to comments

Monday, November 1, 2010

WOD - 20101102

Chilaxin' by the fire!


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds/reps to comments.  Early post cause i'm on the road :-)