WOD - 20100801

Rest Day

Have a great rest day and go out and get a notebook 'cause tomorrow starts our "Benchmark Month"... it's gonna be awesome!

WOD - 20100731

Back Squat
5-5-5-5-5


Five sets of five repetitions at 80-85% of 1RM. Rest as needed between sets.


Followed by -


AMRAP in five minutes of -
10 Push Ups
10 Back Extensions


i'll be at the Northside gym at 0900 if you'd like some help.

WOD - 20100730

Run 5km

No classes tomorrow, just get out and run the best 5k you can.

Post times to comments.

WOD - 20100729

"The good Lord gave you a body that can stand most anything. It’s your mind you have to convince."

The incomparable Vince Lombardi

Deadlift
Perform a single deadlift of 80% of your 1RM every 30 seconds for 15 minutes

Followed by -

AMRAP in 9 minutes
10 Box Jumps Burpees (20in box)
10 Kettlebell Snatches (5 each arm)

Men use 24kg, Women use 16kg bells

I'll be at the Hardstand at 0600 (i can't make 1700), but i've got to leave at 0645 so please try to be there early and get warmed up on your own.

I've been flying this week, sorry folks...apparently CrossFit Mildenhall is not my primary job :^)

Good luck!

WOD - 20100728

Rest Day!

There have been a couple of comments about doing a charity event as an affiliate.  There are a couple out there, i will check them out and we'll pick one.

Also, August will be "Benchmark Month" for CrossFit Mildenhall.  Most, if not all, of the WOD's in the month of August will be totals, 1RM, 'girls', 'heros', etc.  It will give everyone a chance to perform well known, standard WOD's that they can compare across the greater community and also to get a great handle on 1RM's for our strength training based on percentages.

Have a great rest day, sorry for the late post.

WOD - 20100727

Courtesy of CrossFit Journal

For time -
25 Overhead Squats
50 Double Unders
20 Overhead Squats
40 Double Unders
15 Overhead Squats
30 Double Unders
10 Overhead Squats
20 Double Unders
5 Overhead Squats
10 Double Unders

Men use 95lbs, Women 65lbs - Weight begins on the floor and is lifted into position.  You can rest it anywhere but on a rack.

I'll be at the Hardstand at 0600, but i'm not available for an evening class.  If one of the other trainers can take it, that would be awesome.

Post time to comments.

WOD - 20100726

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Proof of good form on the deadlift

You must complete all 100 reps of one exercise before moving on to the next.  I'll be at the Hardstand at 0600 and 1700 with bands and rings for scaling.

Post time to comments

WOD - 20100725

Push Press One Ups
Perform one push press the first minute, two the second minute, and so on for 15 minutes. If you fail to complete the reps within the minute allowed, finish the reps for that round, rest for the remainder of the next round and continue at the beginning of the next minute one round behind. For instance, if in round 12 you only get 10 reps in by the end of the minute, perform your last two reps in round 13 and wait until round 14 starts to begin your round of 13. Goal is to complete 15 rounds, but if you fall behind, just keep doing as many rounds as you can...you should only start a round on the top of a minute.


This is just like the front squat workout of last week, but with a push press.  No racks, weight must be taken from the floor each minute.  If you'd like to rest it behind the neck, you may push press it once from that position, then continue with front push presses.


Be careful not to bend the knees a second time (push jerk).


Prescribed weight is 95lbs for men and 45lbs for women.

i'll be at the Northside at 1600 for anyone that can make it.

WOD - 20100724

Rest Day!

Time to lay around and recover....

Pepper recovers paleo style....yummy

WOD - 20100723

Deadlift
5-5-5-5-5

Five sets of five repetitions at 80-85% of 1RM.  Rest as needed between sets.

Followed by -

AMRAP in five minutes of -
10 Toes to Bar
10 Sit Ups

i'll be at the Hardstand at 0600 and 1700.

Post weight and rounds/reps to comments.

WOD - 20100722

Wait a minute!  That's my bar you're bending!!

100 Meter Sprints
10 sprints for time
Rest as needed between rounds

Post times to comments

i'll be at the Mildy TRACK at 0600 and 1700 with a stopwatch and measuring wheel.  I'll try to mark out the 100m in a way that everyone will be able to see it if they get out there at a different time.

WOD - 20100721

Front Squat One Ups

Perform one front squat the first minute, two the second minute, and so on for 15 minutes.  If you fail to complete the reps within the minute allowed, finish the reps for that round, rest for the remainder of the next round and continue at the beginning of the next minute one round behind.  For instance, if in round 12 you only get 10 reps in by the end of the minute, perform your last two reps in round 13 and wait until round 14 starts to begin your round of 13.  Goal is to complete 15 rounds, but if you fall behind, just keep doing as many rounds as you can...you should only start a round on the top of a minute. 


Did i mention you must start from the ground?  Clean or power clean the bar from the ground to begin your round (or if you drop the bar).


If you squat clean the first rep, you can count it as long as you hit the bottom of the squat before you stand up. 


i'll be at the Hardstand at 0600 and 1600 in case the gym closes at 1700.


Post rounds completed to comments.

From Starting Strength, Rippetoe & Kilogre, 2007

We can learn a lot from the illustration...closing the hip angle engages the hamstrings and engaging the hamstrings creates power.

WOD - 20100720

Rest Day!

Kimbo in F-L-A ... burpees in a weighted vest

WOD - 20100719

Rockin' Robin!

Deadlift

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

10 sets of two reps at 70% of 1RM with 45 seconds rest in between sets.  Dynamic lifts moving as fast as possible to build power not just strength.

Followed by -

AMRAP in 7 minutes of -

5 pull ups

10 push ups

15 squats

 

i'll be at the Hardstand at 0600 and 1700.

 

Post load for Deadlift and rounds/reps for AMRAP to comments.

WOD - 20100718

Hope you're enjoying The Games (courtesy of CrossFit)

For time -

Run 1200m

12 Power Snatches

Run 900m

9 Power Snatches

Run 600m

6 Power Snatches

Run 300m

3 Power Snatches

Men - 135lb

Women - 95lb

i'll be at the Mildy track at noon with plates and bars and hopefully Tony will bring a couple too.  We should be home in time to watch the games in the afternoon.  Hope to see you there!

WOD - 20100717

End position for thrusters

1RM Back Squat

Warm up well then find your one repetition back squat (1RM).  To help as many people as possible, i'll be at the Northside gym from 0800-1000.  You can come any time in that two hour block, warm up on your own, and ask me to help.  i'll also have a mystery METCON for optional extra credit :^)

Post weight to comments

WOD - 20100716

Rest Day

WOD - 20100715

3, 2, 1, GO!

Press

1-1-1-1-1-1-1-1-1-1

Use 70% of your one rep max and rest one minute between lifts.

Followed by

Tabata
Three rounds of Tabata double unders resting four minutes between rounds

Post press weight and lowest number of double unders in a round to comments.

i'll be at the hardstand gym at 0600 and again at 1700.

WOD - 20100714

Courtesy of Zazzle.Com

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups

Followed by or preceded by 20 minutes of Snatch practice with PVC or broomstick

i'll be at the Hardstand at 0600 and 1700

Post Fran time to comments.

WOD - 20100713

Cara Hipskind - CrossFit Santa Cruz

For time:
250 pound Deadlift, 20 reps
40 Toes to bar
60 Kettlebell swings, 32kg

Women scale to 155lb and 20kg kettlebells.  I will be at the hardstand gym at 0600, but don't know if i will make the 1700 class.  If i am not there, have fun without me.

Post time to comments

WOD - 20100712

Pepper after a hard day of CrossFit

Rest Day!

WOD - 20100711

Jerk
1RM


Warm up then find the heaviest weight you can jerk for one repetition (1RM). These can be split jerks or push jerks, your choice.

Followed by -

Tabata PT Test

Alternating tabata sets (20 seconds work/10 seconds rest) of push ups and sit ups for 8 sets of each.  Start with 20 seconds of push ups, rest 10 seconds, 20 seconds of sit ups, rest 10 seconds and repeat until you have done 8 sets of each.  Push ups are chest to floor, sit ups are any style you like.

Post jerk weight and lowest round of push ups and sit ups to comments.

I'll be at the Northside gym at 1700 for those that want help.

WOD - 20100710

Four Rounds for time -
Run 400m
50 Squats

i'll be at the Mildy track at 0900...post time to comments

WOD - 20100709

Clean
1RM

Warm up then find the heaviest weight you can clean for one repetition (1RM).  These will be full squat cleans from the ground.  No power cleans, no hang cleans.

I'll be at the Hardstand Gym at 0600 and 1700 with bumper plates and bars for those that want help.

Post loads to comments

WOD - 20100708

Rest Day

WOD - 20100707

The Big Cat

Five Rounds for Time -

20 Pull Ups

Walking Goblet Lunges (30 Steps)

Men use 32kg, Women use 16kg kettlebells for goblet lunges.

I'll be at the hardstand at 0600 and 1700...post time to comments

WOD - 20100706

Skill Work: Snatch - 20 Minutes

Followed by

AMRAP in 15 Minutes
10 Double Squat Wall Balls
10 Box Jump Burpees

For skill work, use a PVC pipe or broom stick and work on snatch skills and speed.  For the AMRAP, men use 20lb and women use 14lb med balls.  Double squat wallball means you perform a full squat while the ball is in the air in addition to the squat at the bottom of the usual wallball.  You can substitute a squat in between each wallball if you choose.  Box jump burpees are normal burpees that end with a jump to a box.

I'll be at the Hardstand at 0600 and again at 1700.

Post rounds/reps to comments.

WOD - 20100705

Doug Kortemeyer

Three rounds - 21, 15, and 9 of:

Overhead Squats

Handstand Push Ups

Men use 95lbs, women use 65lbs.  Weight must be taken from the ground, not a rack.  Perform 21 reps of OHS, then 21 reps of HSPU, then 15 of each, then 9 of each.

No classes tomorrow, you're on your own...post time to comments.

WOD - 20100704

Rest Day

WOD - 20100703

Tire flips in the hallway!?!?!

"Grip and Griff"

For time -

200m plate carry

800m run

400m backwards run

800m run

400m backwards run

200m plate carry

Men use 45lb bumper plate, women use 25lb.  You may carry the plate in any manner you choose.  After you carry the plate 200m, complete "Griff" and finish with another 200m plate carry.

I'll be at the Mildy track (post office) at 0900 with plates for everyone that wants them.

Post time to comments.

WOD - 20100702

Old Painless is waiting

10 Rounds for time -

10 Pull Ups

10 Kettlebell Swings (24kg/16kg)

Start with five burpees and perform five burpees every three minutes throughout the workout.  You may finish the rep you are on, but then must complete all five burpees before resuming your 10x10.

i will be at the Hardstand Gym at 0600 and 1700.

Post time to comments