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!