Looking Good on the Pose Running, Guys
WU: Stretch; Attempt full ROM Pull-ups; Kipping with PVC Pipe drills; Try Kip swing on rings
Skill: Good Mornings
WOD: 3 rds for time of:
20 Abmat Sit-ups
20 KB Swings 45/30
20 K2E
20 Good Mornings 45/35
Scaled WOD:
3 rds for time of
12 Abmat Sit-ups
12 KB Swings 30/13
12 Jumping Knee Tucks
12 Good Mornings with PVC Pipe
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One week to go on the Nutrition Challenge. Stay Strong
Happy Birthday Abel
WU: Stretch; find a partner and do 2 rds of 10 partner pull-ups each; finish with 50 sets of mountain climbers (R+L= 1)
WOD: Pick your WOD
“Abel” Courtesy of CrossFit FAST (slightly modified)
4 rds of
400m run
20 OHS 95/65#
30 Push-ups
40 Sit-ups
For time. (Happy Birthday Abel)
or
“Wende’s Birthday WOD”
4 rds of
Happy Birthday Wende!
400 m run
20 KB swings
15 burpees
10 power cleans 95/65#
For time
Post your choice and time to comments
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20 days to go. Keep the journals coming in. We will send the feedback to those who turned in their journals shortly.
WU: Stretch out; Do the one minute burpee push-up ladder after you are warm; (I’ll explain the ladder)
SKILL: Jumping Pull-ups – is it a pull assisted jump or a jump assisted pull?
WOD: “Cindy”
AMRAP in 20 mins of:
5 pull-ups
10 push-ups
15 squats
post rounds completed to comments, post pull-up mods to comments as well.
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29 days to go in the nutrition challenge. If you have any questions that you didn’t ask in person, please feel free to post in the comments. We will try to answer as soon as we can.
Also some people wanted to get weighed in for the challenge. We will do an optional weigh-in on WED and THURS.
One other note to the challenge is – you are not allowed to weigh yourself at all until the end of the month.
WU: Stretch out; adjust rings to your chest height; Go through full range of motions on push-ups; rows; and squats – 10x for 3 rds;
SKILL: Row and row mods
WOD: Do the hardest modification of each exercise you can-
10-9-8-7-6-5-4-3-2-1 of:
Row- Foot position will modifiy difficulty
Push-up- knees; toes; decline; HSPU
Sit-up- crunch; basic; abmat;
Squat- Full Range of motion; PVC OHS;
Post time and exercises to comments;
Post WOD: Lecture on health and fitness through CrossFit
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31 Days to go in the nutrition challenge!
$0 in the pot
Rita pressing overhead
WU: Stretch out; Partner up and watch each other do 10 slow squats and check form; do the same for OHS;
SKILL: Do 5 reps of single arm overhead squats with a dumbell or KB; work up in weight
WOD: Run 200m
50 squats
50 Push Presses
50 Abmat Sitips
50 Push Presses
50 Squats
Run 200m
Post time and loads to comments
Happy Birthday Bill
WU: Stretch; go through 5-10 reps of each position:
PVC Shoulder ROM Stretch
Standard OHS
Legs wide; hands close
Hands wide; legs close
hands close; legs close
WOD: Max Rows or Pull-ups in 1 min; rest 1 min
Max Push-up in 1 min; rest 1 min
Max squats in 1 min; rest 1 min
Max Sit-ups in 1 min; rest 1 min
Max Pull- ups or rows in 30 seconds; rest 30 secs
Max Push – ups in 30 sec; rest 30 secs
Max Squats in 30 sec; rest 30 sec
Max Sit-ups in 30 secs; rest 1 min
Max Pull-ups or rows in 15 secs
Max Push-ups in 15 secs
Max Squats in 15 secs
Max Sit-ups in 15 secs
Score by adding up total reps from all exercises
Post score to comments and file;
What do you think of our next T-Shirt?
WU: Stretch out. Do the hollow rock for 30 seconds. Then 30 mountain climbers. Repeat 2 times (total 3 rds)
Go through the progressions on the squat clean on the PVC.
WOD: AMRAP in 15 Mins of:
5 burpees; 10 abmat sit-ups; 15 SDHP
Post rounds complete and weight for SDHP to comments.
Also post any comments or suggestions on the next design on a T-shirt
Running Month is almost over! (This doesn’t mean we will never have to run again though) Lets finish the last few WODs strong.
Nice running Wende
WU: Stretch out
review POSE Drills
Advanced pose drills
WOD: 400 m run
15 burpees
100 sit-ups
15 burpees
400 m run
for time.
Scale the burpees to squat thrusts or further scale to 15 push-ups and 15 squats.
Post time, scaled movements and experiences to comments.
Tomorrow’s WOD will depend on the weather. Come in to see what the workout will be. In the mean time watch Abel and I do the CrossFit Total from last week. The video has some foul language in it. It just happens when you lift that much weight. Sorry.
Abel and Justin’s CFT 3-10-09 from CrossFit Scars on Vimeo.
Post WOD results 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.
