WU: Stretch out; do a light 400m run;
SKILL: We are going to be using the pvc and the bars to work on the squat clean today
WOD: Alternate 6 Rounds with a partner of:
30 squats
30 partner leg raises
20 push-ups
20 Back hyperextensions with abmat
For time
Post time, partner and experiences to comments.
WU: Stretch out
Do 20 Abmat SU (butterfly); 10 squats each with 10 second isometric hold at the bottom;
WOD: “Diane”
RX’d is 21-15-9 of 225# Deadlift; HSPU (Handstand Push-ups) for time
Scaled WOD:
21-15-9 of
Pick your deadlift weight 45# to 225#
Push-ups: on the knees; toes; feet on chair; feet on chair and hips bent;
Post your time and scaling
Looking cool in the shades
WU: Stretch
do 30 abmat sit-ups; and then do the plank for a total of 2 mins
Skill: We will be introduced the the PVC pipe “clean”
WOD: 3 rds for time of:
Lunges- 30 steps
KB swings- 30 swings
Push-ups- 30 reps
Who called who on what to wear
Post Time to comments
WU: Stretch out
Running Drills with a partner
Do a timed 200 m run with Med Ball in hands
WOD: Run 100 m
30 push-ups
run 100 m
10 deadlifts at bodyweight (scale as needed)
3 rounds for time
Synchronized Kettlebell Swings
Post time of Med Ball run and Time of WOD to comments.
Check out this video from the CrossFit Journal. (No one will ever have an excuse again)
http://journal.crossfit.com/2009/03/wounded-warriors-part-1.tpl
First things first, everyone has been very impressive the last week and a half. Everyone has their own strengths and weaknesses, and running is the later for many (including myself). Its not that I’m not good at it, but I don’t “enjoy” it. Some people do (cough, Abel, cough).
For the people who don’t like running, you guys are really being troopers. You guys are pushing through and hopefully over time you will see some significant results.
For the guys who do like running, I want to compliment you on changing your technique of something you have done for years and years. I appreciate the respect to be open-minded about the CrossFit style. I hope everyone will get to see increased speed and decreased injury from your running training.
Overall, I want everyone to know I truly enjoy working with everybody and getting to watch you guys train, if it’s freezing, pitch black, 2 people, 10 people, different skill levels, etc, is just inspiring. Thank you for the opportunity to work with you.
Running in pitch black (good form too ladies)
WU: Partner Running Drills
WOD: 200 m x 6
3 min cycle: every 3 mins you do start the next run. Faster you run the more time for rest.
5 sec deviation from previous run is a fowl.
A fowl results in 1 min of max reps of push-ups and rest in plank.
Post times, experiences, and fowls to comments
WU: Stretch, review running drills
Skills: Basic CrossFit Running Drills
WOD: “Running Cindy”
AMRAP in 20 Mins of:
200m run;
5 pull-ups or rows
10 push-ups (scale as needed)
15 squats
Everything is harder to do after a sprint
Here is a great article about how CrossFit is helping the wounded. (you won’t ever complain about a WOD after reading this)
www.againfaster.com – Again Faster Articles – You’ll Be Fine.
Post rounds completed to comments.
CONGRATS TO EVERYONE WHO MADE IT THROUGH THE NUTRITIONAL CHALLENGE!
We have a cool WOD today.
WU: Pick a partner; stretch out; go through the exercises in the WOD to get the movements down;
WOD: “The Mamba”
Max reps as a team in 1 min through 4 stations; 3 rds with 1 min rest between rds:
Partner Clapping Push-ups
Partner Squats
Partner Pull-ups
Partner Med Ball Sit-ups
Post total number of reps completed for each round with your partner to comments.
WU: Stretch Out
10 squats with a 5 sec hold at the bottom of the squat
20 KB Swings
WOD: AMRAP in 20 mins of:
15 SDLHP; 15 Push-ups; 15 Sit-ups
Post Rounds and thoughts to comments
Awesome Deadlift girls
Warm up: 3 rds of 10 chair step ups (Alt. R/L legs); 10 lunges (Alt R/L legs)
Work on L-Sit
Skills: Pull-ups: band assisted, negative, chair assisted, person assisted; Jump PU;
WOD: 5 rds: max pull-ups; max push-ups (if you can’t do unassisted PU, do either jumping or band assisted PU)
Add Pull-ups + Push-ups for a score each round
Post Score of each round to comments
