WOD - 20100601

"Cooked"

Three rounds for time -

Run 400m

50 Double Unders

Run 400m

50 Squats

Post time to comments.

Improving our weaknesses is what makes us strong!

WOD - 20100531

Five Rounds for Time -

10 L Pull Ups

20 Kettlebell Swings (32kg/24kg)

30 Wall Ball Shots (20#/14#)

If you can't perform L Pull ups, substitute one regular pull up and one knees to elbows for every L pull.

Post time to comments. 

Also please comment on your class time preference and if you are available to coach, a time that you are willing to coach.  Classes will start a week from today (Monday). 

WOD - 20100530

Hang Power Snatch
3-3-3-3-3

Perform five sets of three repetitions of hanging power snatches...use no more than 75% of your 1RM.

Followed by -

AMRAP in 12 minutes of
5 Ground to Overhead (155lb/75lb)
10 Burpees

Post loads and total rounds/reps to comments.

WOD - 20100529

Rest Day

If we were to have set times for classes, what times would people be able to make it?  0500, 0600, 0700, 100, 1100, 1200, 1700, 1800, other?  Please post preferences to comments.  Also, please post your thoughts about the venue changing...is it okay to post the meeting place with the WOD each day based on the workout?  Thanks!

WOD - 20100528

"Barbara"

Five rounds for time-

20 Pullups

30 Pushups

40 Situps

50 Squats

3 min rest between each of 5 rounds.

Post times to comments.

WOD - 20100527

Overhead Squats

1-1-1-1-1

Front Squats

3-3-3-3-3

Back Squats

5-5-5-5-5

Post loads to comments.

Try for max effort on all 15 sets...the key with strength only days is to keep the intensity high...this is not a 'break day' just because it's not metcon.  You should dread every set if you're doing it right.  Concentrate on full ROM and lifting with the hips while pushing your knees out.  Good Luck!

WOD - 20100526

Annie Get Your Run!
For Time -
50 Double Unders
50 Sit Ups
400m Run
40 Double Unders
40 Sit Ups
400m Run
30 Double Unders
30 Sit Ups
400m Run
20 Double Unders
20 Sit Ups
400m Run
10 Double Unders
10 Sit Ups

Sit Ups are your choice...post time to comments!

WOD - 20100525

Rest Day!

I've found a farm next to my cabin that sells organic, grassfed meat...including bison that roams the Wisconsin countryside...now that the paleo connection is complete, i may never come back.

WOD - 20100524

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lb (35lb) bar
50 Good Mornings, 45lb (35lb) bar
50 Wall ball shots, 20lb (14lb) ball
50 Burpees
50 Double unders


Do these in any order, but complete all 50 of one exercise before moving on to the next.
Post time to comments.

Start of my 5km trail run (23 May WOD)!

Since i'm up in the woods, this is me doing snatch grip deadlifts with a railroad tie...i'm not sure how much it weighs, my guess is between 225 and 250lbs.

WOD - 20100523

Run 5km

I think there's a 5k on base today...why not show them what a CrossFit athlete can do?!  Here's a picture of Maegan from the UK Sectionals.  What a day that was and what an awesome effort she gave!

WOD - 20100522

Snatch Grip Dead Lift
2-2-2-2-2-2-2-2-2-2-2-2-2-2-2
(that's 15 sets!)
Rest one minute between efforts

The snatch grip DL is performed exactly like the regular DL except you will place your hands at the same width as the snatch and both hands will be overhand HOOK grip. Please use the hook grip (if i was there watching you would).

Use 50-60% of your 1RM (no more) DL for this WOD, maitaining the same weight for all rounds if possible. If the weight feels light, work on speed from the ground and exploding into the open hip position.

Please let me say thanks to Katie B for designing the awesome new logo for CFM! We have been 100% approved now as an affiliate and as soon as i am back from leave we will work out a schedule with those coaches that are willing and there will be daily opportunities somewhere at RAFM to do the WOD's with a coach.

Thanks again to all, have fun with the deadlifts...no METCON today...mmm, wonder what's coming!?!?!?

-chief

WOD - 20100521

REST DAY!

Here's a littel advice, you do not wanna hammer out Chelsea one day and jump on a 9 hour plane ride the next...talk about stiff!

WOD - 20100520

Front Squat
5-5-5-5-5

Shoot for five rounds of five reps of 80%-85% of your 1RM

Followed by -

Tabata rows*

Two rounds with four to five minutes rest between rounds.

Post loads and total distances to comments

i'm going on holiday for two weeks, but the WOD's will keep flowing. Enjoy yourselves and i'll see you when i get back

*The tabata protocol is 32 rounds of 20 seconds of work followed by 10 seconds of rest. 8 rounds total work.

WOD - 20100519

"Chelsea"
Every minute, on the minute for 30 minutes:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. Just finish the round, wait for the next minute to start, and keep track of how many you get done.

Post rounds completed to comments.

Thanks to everyone for all the support and well wishes...we're gonna make it...of that, i am sure.

i will be at the Hardstand Gym tomorrow morning at 0600 if anyone wants help with this workout or wants to do it as a group. If any of the other coaches want to post times and places they'll be available, that would be awesome.

See ya at the gym! Have a fantastic CrossFit day!

WOD - 20100518

"CrossFit Total"
Back Squat, 1 Rep
Press, 1 Rep
Dead Lift, 1 Rep

Warm up and take three attempts at each lift to lift as much as possible.

Post weights to comments.

If you have questions on the lifts, check out the CrossFit Journal article here

If you notice a slightly different look and name it's because we received good news today from HQ...our affiliation has been approved. The bad news is that we can ONLY train active duty military personnel until we get insurance. I'm hoping that will be very soon so please be patient. This is a condition of our affiliation and we must comply.

If anyone has designs for logos, t-shirts etc. please send me an email.

If any of our Level 1 certified coaches would like to set times for workouts, feel free to post those times and locations to comments...until we get our own space, we'll just have to pirate space as we can.

Thanks for everyone's support, we're in the final stretch...3...2...1...GO!

WOD - 20100516

REST DAY!

*CrossFit seeks a balance of the ten general physical skills, placing no one skill above the others.

Cardiovascular endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

The goal is to have no weakness...which means finding which of these ten you're not good at and attacking them until there's something else on the list that's a weakness and then attacking it and so on. The process is never ending and the goals constantly changing.

One of the difficulties of programming for a group is that everyone's weaknesses are different and everyone's improvements come at different rates. I will do what i can to not abandon any of these ten traits for very long, but if you have a specific weakness you'd like to improve, just let us know. Tony or i can show you how to concentrate on that area during our WOD's or we can help you augment what we're doing to suit you more specifically.

Disclaimer - i didn't talk to Tony before i volunteered his help just now, but this IS the internet, so he pretty much has to help you now...it's in print!

Have a great day off everyone, you deserve it. Hopefully, we'll be getting words from HQ any day now and the affiliate will be official.

3-2-1-GO!

*courtesy of CrossFit, Inc

WOD - 20100515

"Helen"
3 rounds for time of:

400 meter run
21 Kettle Bell Swings, 24kg/16kg
12 Pull ups

I love the Paleo food pyramid!!

We'll meet at the Mildy track at 0900 on Sunday morning, if you have KB's of the Rx'd weights, please bring them. If you feel you'll need to scale and wanna bring a smaller bell, that's cool, but let's try to knock this out as Rx'd for most people. I hope we get a decent group out there...if it's raining, i'll still be there...i'd rather deal with pull ups in the rain than the dreaded treadmill.

See you Sunday morning! You guys rock!

WOD - 20100515

Clean

2-2-2-2-2-2-2-2-2-2

Squat clean or power clean, your choice. Rest 60 seconds between sets. Use loads between 65-70% maximum and work on speed through the middle. Remember that it's the force you generate from your hips that lifts the bar, not your arms.

Followed by

AMRAP in 5 minutes

10 GHD Sit Ups

10 Back Extensions

10 Push Ups

Post loads for cleans and total rounds/reps to comments

WOD - 20100514

Overhead Squats

8-8-8-8-8

Perform the first set of 8 reps at 55% of your 1RM, the second set of 8 reps at 62.5%, and your final set of 8 reps at 70%. The fourth and fifth set can be the same weight, more weight, or less weight (ulitmately the goal is bodyweight for 15 reps).

Followed by -

400m Sprints

Perform five 400m sprints resting as needed between attempts.

Post total weight of all lifts and total time of all five sprints to comments

Thanks to everyone who's taking a chance on this! Keep spreading the word and if there's something you'd like to see in a WOD, lemme know.

If anyone thinks they can get some KB's to the track on Sunday, we can all meet up and do "Helen"...classic "girl" workout, great benchmark, and great opportunity to all say hey to each other. Who's in?

WOD - 20100513

REST DAY!

If you haven't done all the WOD's so far this week, then why not make one up today? Or take the day off and be ready to go on Friday.

I will follow a standard three on, one off protocol. If you have ideas on how to make the WOD's better, please let me know.

While we enjoy the day off, check this guy out!

http://www.youtube.com/watch?v=NUmajPlZ3cI

WOD - 20100512

Double Unders
Perform three separate two minute rounds with three minutes rest in between efforts. Score is highest number of double unders achieved in worst two minute effort.

Followed by

AMRAP in 9 minutes
10 Kettlebell Snatches (5 each arm)
10 Push Ups (Chest to Floor)

Men - 24kg
Women - 16kg

Post DU score and AMRAP rounds/reps to comments

WOD - 20100511

Five Rounds until Failure of:

Body Weight Dead Lifts
Handstand Push Ups

Rest as needed between all sets. Objective is to deadlift your bodyweight as many times as possible, rest, then do as many handstand push ups as possible, rest, repeat...

Post weights and total reps to comments

WOD - 20100510

Box Back Squat
2-2-2-2-2-2-2-2-2-2
Rest 1 minute between sets
70% of 1RM

Followed by

AMRAP in 15 Minutes
10 Knees to Elbows
10 Wall Balls (20#/14#)

Post loads and total reps to comments

WOD - 20100509

Rest Day

WOD - 20100508

Dead-Lift
5-5-5-5-5

You have 20 minutes to complete five rounds of five reps at 85-90% of 1RM

Followed by -

Row
4 x 500m
Rest as needed between efforts

Post weights and times to comments!