After yesterdays 5k we have some skill work and a good strength based metcon for you all.
Strength:
Back squats 5-5-3-2-5 2
Skill work:
double unders
Metcon:
Amrap 15 mins
5 hang cleans 60/40kg
7 strict pull ups
9 box jumps
Tuesday, August 31, 2010
Monday, August 30, 2010
Monday 30, August 2010
Ahhhh - strating the week a little sore after Bugaboo on Saturday. PERFECT!
Strength:
Deadlifts
5-5-3-2-1-5
2 sets of 5 light warm up
1 set of 3 at 60% of your 5 heavy PR
1 set of 2 at 80% of your 5 heavy PR
1 set of 1 at 90% of your 5 heavy pr
1 set of 5 HEAVY PR
Metcon:
5k - been a while but the weather is perfect!!!
Strength:
Deadlifts
5-5-3-2-1-5
2 sets of 5 light warm up
1 set of 3 at 60% of your 5 heavy PR
1 set of 2 at 80% of your 5 heavy PR
1 set of 1 at 90% of your 5 heavy pr
1 set of 5 HEAVY PR
Metcon:
5k - been a while but the weather is perfect!!!
Friday, August 27, 2010
Saturday 28, August 2010
SMA Awareness WOD, August 28th, 2010
"Bugaboo"
For time:
200 Thrusters (75/45)
Please join us as we do this special WOD on August 28th in memoriam of Benjamin "Bugaboo" Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). "Bugaboo" lived for just 200 days before he lost his battle with SMA on December 29th, 2005.
So many other children and families are affected yet knowledge and awareness is very low.
Please read the words in the post below from "Bugaboo"s father who has lost 2 children to this terrible disease. Also take a look at previous posts below from our efforts with this cause last year and the list of CrossFit affiliates who helped out last year. We hope to grow this event each year with your help.
I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA.
The first step in fighting for any cause is raising awareness by spreading the word. This year we are asking that each participating affiliate raise $200, one dollar for each day that "Bugaboo" was alive. All donations made online will come with a receipt and will be tax deductible. If you are interested, please find a participating affiliate near you, or find an affiliate near you and ask them to participate!
CLICK HERE TO GO TO THE FSMA DONATION SITE PLEASE!
http://www.fsma.org
If you can't make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and PLEASE COME BACK TO THIS SITE AND POST YOUR TIME, LOADS AND THOUGHTS TO COMMENTS so we can see who all we reached, then go to the donation site and give what you can. Tell everyone you can why you are doing "Bugaboo" and send the link to this site to everyone you can.
3-2-1-GO!
Thursday, August 26, 2010
Thursday 26, August 2010
Strength/Skill:
Snatch
8x2
L-pull ups / L-sits
Metcon:
8 x 200m sprints on the 2 minute mark
Snatch
8x2
L-pull ups / L-sits
Metcon:
8 x 200m sprints on the 2 minute mark
Wednesday, August 25, 2010
Wednesday 25, August 2010
REMINDER - this Saturday BUGABOO! BE THERE!!!
Strength:
Back squats
5-5-5
Strict press
5-5-5-
Metcon:
100 burpees for time!!!
Strength:
Back squats
5-5-5
Strict press
5-5-5-
Metcon:
100 burpees for time!!!
Tuesday, August 24, 2010
Tuesday 24, August 2010
So, I am on a mission to get the minutes down for our programming so that we can have a few longer duration WOD's, a few medium, and one shorter one per week. I am close, but I need you guys to really pay attention to the scales of weights I am also including. I will also write on the board the "target" time, so you can think about it and scale it properly.
Strength:
Deadlifts
2 sets of 5 light weight for warm up
5-5-5 HEAVY
Bench press
5-5-5-5-5
Metcon:
4x
10 back squats 60/40kg
400m run
10 overhead squats 60/40kg
400m run
** men 60/50/40
** woman 40/30/20
Strength:
Deadlifts
2 sets of 5 light weight for warm up
5-5-5 HEAVY
Bench press
5-5-5-5-5
Metcon:
4x
10 back squats 60/40kg
400m run
10 overhead squats 60/40kg
400m run
** men 60/50/40
** woman 40/30/20
Monday, August 23, 2010
Monday 23, August 2010
Tried a little something different on the strength today.
Strength:
Clean shrugs
3-3-3-3-3 technique
Power cleans
3-3-3-3-3
Metcon:
5x
40m waiter carry HEAVY
20 kb swings HEAVY
40 m waiter carry HEAVY
Strength:
Clean shrugs
3-3-3-3-3 technique
Power cleans
3-3-3-3-3
Metcon:
5x
40m waiter carry HEAVY
20 kb swings HEAVY
40 m waiter carry HEAVY
Sunday, August 22, 2010
Sunday 22, August 2010
WOW - Coach Adam may be as good at programing those butt kicking WOD'S for the weekends as I am!!!
Thanks Coach Adam, this one was great!
5x
5 pull ups
10 burpee box jumps
200m run
10 GHD sit ups
15 tuck jumps
200m run
Thanks Coach Adam, this one was great!
5x
5 pull ups
10 burpee box jumps
200m run
10 GHD sit ups
15 tuck jumps
200m run
Saturday, August 21, 2010
Saturday 21, August 2010
Who doesn't love my Saturday WOD'S?
This one is a good one, I think I shluld name it "Becasue I had to do a really F'ing HARD FMP today!"
12-9-6-9-12
Thrusters 42.5/30kg
Pull ups
Snatch 42.5/30kg
Wall balls 20/16lbs
Running a 200m between each round of the 4 movements, finishing the workout with
200m run!
This one is a good one, I think I shluld name it "Becasue I had to do a really F'ing HARD FMP today!"
12-9-6-9-12
Thrusters 42.5/30kg
Pull ups
Snatch 42.5/30kg
Wall balls 20/16lbs
Running a 200m between each round of the 4 movements, finishing the workout with
200m run!
Injury while training!
Greg Everett
Catalyst Athletics
The Performance Menu
Setbacks & Motivation
One of the most difficult things in anyone's training is dealing with injuries and similar setbacks. An injury in the middle of a training cycle can be devastating physically, but usually more so mentally. The physical can always be built again; the discipline, motivation and attitude for productive training is what's most difficult to maintain or recover.
Personally I've had to deal with few serious injuries. I attribute this to the fact that I'm very consistent with maintenance and preventative work, largely because I see others in constant pain and various states of injury and have no interest in joining them. I've always been diligent about pre-training preparation, flexibility, icing and the like, and it has worked well for me. I don't doubt that at least some of my success can also be attributed to good luck (and/or not lifting enough weight).
The reason this is on my mind is because I re-injured an old injury site last week and it's taken me until the last day or two to get my head back in the game the way it needs to be. A few years ago, I sprained my left SI and L5-S1 joints during a clean - embarrassingly enough, on a very light one the day after making a record lift. It wasn't fatal, but it was bad enough that I couldn't lean forward to even the slightest degree without falling over, and it kept me from training normally for a month or so. Fortunately I recovered and while it was touchy for quite a while, eventually it was no longer something I worried about, other than periodic soreness in the injury site.
Last week, in my final heavy week of a squat cycle that was going just swimmingly, I sprained the same location during the recovery from a squat. Luckily it turned out to be nowhere near as bad as the first time, but it happened with a visible buckle in my lower back and an audible pop. The most irritating part of the incident was the fact that it was so unnecessary. Basically I got lazy. I was feeling good and didn't take the time and put in the focus I should have.
So this cycle that was going so well suddenly was over. Even if it only took a week for my back to get back to normal, which was quite optimistic, I would lose the momentum of the cycle. Immediately my attitude regarding training went to shit because my grand plans were no longer viable and I felt a big investment in time and effort were now wasted. Understand too that this was such a minor setback - by no means a serious injury - and it still evoked this shift in mindset. With more severe injuries or complications, it just gets worse.
With chiropractic treatment, some outerspace cold laser, a lot of ice, a lot of stretching of certain neglected areas, and some focused back strength work, my back has returned to about 90% or so after about 10 days, and it's hard to complain about such a quick recovery. During that time, I've had a chance to get some perspective and rethink my training going forward. I realize that even though it was cut short, my last cycle wasn't exactly a waste of time - really what happened is that I put in the work, got most of the benefit, but was unable to measure the progress. That measurement being absent doesn't mean the progress is. I planned a new cycle with more emphasis on the weaknesses I clearly need to address, and I'm confident that it will be successful.
There were a couple take home lessons for me, and hopefully for you, in this. First was that you can never take anything for granted, even the most minor details of training, down to a single lift. I hurt my back doing a clean with about 60% because I wasn't focused or taking it seriously; I hurt it again doing nothing extraordinarily rough. It wasn't a clean or a squat that injured me, it was my own complacency and lack of focus. I plan on not making that mistake again.
The other lesson, which I seemed to have had to learn more than once, is that one training cycle and one injury don't represent an entire career or life. They are small pieces of a long timeline and if handled properly, will stay that way. They can be small hiccups if you stay on top of them, or if you don't, they can be monumental disruptions.
Finally. it's important to keep an eye on the future and to institute sound plans even while focusing on the present. If you get too wrapped up in what happened yesterday or what you're doing today and something doesn't go according to plan, you're going to find yourself all out of sorts. If you can step back and consider that day, moment, lift, whatever within the context of a larger plan, you'll likely find yourself better able to keep moving forward productively.
Good luck with your training.
Catalyst Athletics
The Performance Menu
Setbacks & Motivation
One of the most difficult things in anyone's training is dealing with injuries and similar setbacks. An injury in the middle of a training cycle can be devastating physically, but usually more so mentally. The physical can always be built again; the discipline, motivation and attitude for productive training is what's most difficult to maintain or recover.
Personally I've had to deal with few serious injuries. I attribute this to the fact that I'm very consistent with maintenance and preventative work, largely because I see others in constant pain and various states of injury and have no interest in joining them. I've always been diligent about pre-training preparation, flexibility, icing and the like, and it has worked well for me. I don't doubt that at least some of my success can also be attributed to good luck (and/or not lifting enough weight).
The reason this is on my mind is because I re-injured an old injury site last week and it's taken me until the last day or two to get my head back in the game the way it needs to be. A few years ago, I sprained my left SI and L5-S1 joints during a clean - embarrassingly enough, on a very light one the day after making a record lift. It wasn't fatal, but it was bad enough that I couldn't lean forward to even the slightest degree without falling over, and it kept me from training normally for a month or so. Fortunately I recovered and while it was touchy for quite a while, eventually it was no longer something I worried about, other than periodic soreness in the injury site.
Last week, in my final heavy week of a squat cycle that was going just swimmingly, I sprained the same location during the recovery from a squat. Luckily it turned out to be nowhere near as bad as the first time, but it happened with a visible buckle in my lower back and an audible pop. The most irritating part of the incident was the fact that it was so unnecessary. Basically I got lazy. I was feeling good and didn't take the time and put in the focus I should have.
So this cycle that was going so well suddenly was over. Even if it only took a week for my back to get back to normal, which was quite optimistic, I would lose the momentum of the cycle. Immediately my attitude regarding training went to shit because my grand plans were no longer viable and I felt a big investment in time and effort were now wasted. Understand too that this was such a minor setback - by no means a serious injury - and it still evoked this shift in mindset. With more severe injuries or complications, it just gets worse.
With chiropractic treatment, some outerspace cold laser, a lot of ice, a lot of stretching of certain neglected areas, and some focused back strength work, my back has returned to about 90% or so after about 10 days, and it's hard to complain about such a quick recovery. During that time, I've had a chance to get some perspective and rethink my training going forward. I realize that even though it was cut short, my last cycle wasn't exactly a waste of time - really what happened is that I put in the work, got most of the benefit, but was unable to measure the progress. That measurement being absent doesn't mean the progress is. I planned a new cycle with more emphasis on the weaknesses I clearly need to address, and I'm confident that it will be successful.
There were a couple take home lessons for me, and hopefully for you, in this. First was that you can never take anything for granted, even the most minor details of training, down to a single lift. I hurt my back doing a clean with about 60% because I wasn't focused or taking it seriously; I hurt it again doing nothing extraordinarily rough. It wasn't a clean or a squat that injured me, it was my own complacency and lack of focus. I plan on not making that mistake again.
The other lesson, which I seemed to have had to learn more than once, is that one training cycle and one injury don't represent an entire career or life. They are small pieces of a long timeline and if handled properly, will stay that way. They can be small hiccups if you stay on top of them, or if you don't, they can be monumental disruptions.
Finally. it's important to keep an eye on the future and to institute sound plans even while focusing on the present. If you get too wrapped up in what happened yesterday or what you're doing today and something doesn't go according to plan, you're going to find yourself all out of sorts. If you can step back and consider that day, moment, lift, whatever within the context of a larger plan, you'll likely find yourself better able to keep moving forward productively.
Good luck with your training.
Friday, August 20, 2010
Top 10 Reasons Women get Fatter Even When Trying Not!
http://www.charlespoliquin.com/blog.aspx
Top 10 reasons how women get fatter despite good intent
Written by: Charles Poliquin
1. They do spinning classes. That and disco fly swatting will get you nowhere fast in your pursuit of lean physique.
2. They have Kashi for breakfast with skim milk for breakfast. Eat the cardboard box, it is higher in nutrients.
3. They go for coffee after training. Coffee is great pre-training, horrendous post training. You want high cortisol when you train, not after.
4. They follow a low fat diet, fearing that fat makes you fat. In the process, they avoid nutrient dense foods like avocadoes that would help much raster.
5. They consume soy products that shrink their brains not their hips because of the toxic levels of manganese.
6. They eat bagels because they are low fat. Gasoline is also low in fat. Would you drink that?
7. They don’t make time for themselves. Here is the best fat loss tip for women: take a week off just for you, no boyfriend/partner/husband and no kids.
8. They consume grains. Part of a healthy and balanced fat butt.
9. They use beauty products loaded with harmful chemicals such as parabenes.
10. They don’t follow the axiom: You are your schedule.
P.S. Men are dumb, but not that dumb. For example, I can’t believe that women think we fall for the following camouflage combo:
Diversion 1: sweatshirt tied with sleeves around butt to hide the fact that you should actually hang an orange triangle on it.
Diversion 2: 150-350 dollars hair cut.
Reality check:
The 150-350 dollars haircut does not attract our attention from the wide load. We actually don’t even notice when you get your hair done. If a male notices your hair cut, he is gay, or he has not admittedit to himself. Proof? When he gets up from your couch, he rearranges the pillows.
Top 10 reasons how women get fatter despite good intent
Written by: Charles Poliquin
1. They do spinning classes. That and disco fly swatting will get you nowhere fast in your pursuit of lean physique.
2. They have Kashi for breakfast with skim milk for breakfast. Eat the cardboard box, it is higher in nutrients.
3. They go for coffee after training. Coffee is great pre-training, horrendous post training. You want high cortisol when you train, not after.
4. They follow a low fat diet, fearing that fat makes you fat. In the process, they avoid nutrient dense foods like avocadoes that would help much raster.
5. They consume soy products that shrink their brains not their hips because of the toxic levels of manganese.
6. They eat bagels because they are low fat. Gasoline is also low in fat. Would you drink that?
7. They don’t make time for themselves. Here is the best fat loss tip for women: take a week off just for you, no boyfriend/partner/husband and no kids.
8. They consume grains. Part of a healthy and balanced fat butt.
9. They use beauty products loaded with harmful chemicals such as parabenes.
10. They don’t follow the axiom: You are your schedule.
P.S. Men are dumb, but not that dumb. For example, I can’t believe that women think we fall for the following camouflage combo:
Diversion 1: sweatshirt tied with sleeves around butt to hide the fact that you should actually hang an orange triangle on it.
Diversion 2: 150-350 dollars hair cut.
Reality check:
The 150-350 dollars haircut does not attract our attention from the wide load. We actually don’t even notice when you get your hair done. If a male notices your hair cut, he is gay, or he has not admittedit to himself. Proof? When he gets up from your couch, he rearranges the pillows.
Friday 20, August 2010
It is Friday, you gus have had an awesome week of workouts, and as always, there are so many of you pushing yourselves every day to become "Stronger Than Yesterday"!! Thank you for always striving to better yourselves, in turn you push me and all the coach's to strive to become the best we can for you!!
Strength:
Over head squats
3-3-2-1-1-1 remember new PR's on strength
GHD sit-ups
3 x 20
Metcon:
5 x
5 deadlifts 140/85kg
10 burpees
5 clean and jerks 50/35kg
Strength:
Over head squats
3-3-2-1-1-1 remember new PR's on strength
GHD sit-ups
3 x 20
Metcon:
5 x
5 deadlifts 140/85kg
10 burpees
5 clean and jerks 50/35kg
Thursday 19, August 2010
Sorry late post - that's OK, if you were there you kicked some sprints booty!!!
Strength:
Squat cleans
3-3-3-3-3
Chin-ups
3 x max reps
Metcon:
Death by 20 meters
1st min 20 meters
2nd min 40 meters
3rd min 60 meters
and so on and so on until you can not complete the # in the minute alloted
Strength:
Squat cleans
3-3-3-3-3
Chin-ups
3 x max reps
Metcon:
Death by 20 meters
1st min 20 meters
2nd min 40 meters
3rd min 60 meters
and so on and so on until you can not complete the # in the minute alloted
Wednesday, August 18, 2010
Wednesday 18, August 2010
Hey guys, mid week, and I think a few of us may be a little sore! I know the Warrior Athlete program this week has already been brutal, and we still have 2 more days of work for the week!
Well, after yesterdays Filthy 50, I thought we should do something heavy!!!
Strength:
Snatch
8x2
Double under skill work
10 mins
Metcon:
AMRAP 15 min
4 clapping push ups
8 kettlebell swings 32/20kg
12 sumo deadlift highpull 45/30kg
Well, after yesterdays Filthy 50, I thought we should do something heavy!!!
Strength:
Snatch
8x2
Double under skill work
10 mins
Metcon:
AMRAP 15 min
4 clapping push ups
8 kettlebell swings 32/20kg
12 sumo deadlift highpull 45/30kg
Tuesday, August 17, 2010
Tuesday 17, August 2010
Benchmark WOD today that can knock you on your butt!
Strength:
Back squats
5-5-5
Strict press
3-3-3-3-3
Metcon:
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Strength:
Back squats
5-5-5
Strict press
3-3-3-3-3
Metcon:
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Monday, August 16, 2010
Monday 16, August 2010
Holy its Monday already - seems like the month had just started, and here we are half way through it! The days are hot, but we trudge through it with a little bit of running today! HAHA
Strength:
Deadlifts
3-3-3-3-3
GHD hamstring raises
3 sets of 10
Metcon:
3 x
400m run
21 overhead squats 50/35kg
15 knees to elbows
9 handstand push ups
scaleable weights
men 50/40/30
woman 35/30/25
Strength:
Deadlifts
3-3-3-3-3
GHD hamstring raises
3 sets of 10
Metcon:
3 x
400m run
21 overhead squats 50/35kg
15 knees to elbows
9 handstand push ups
scaleable weights
men 50/40/30
woman 35/30/25
Sunday 15, August 2010
Nice body weight kick ass WOD today..
AMRAP 15 mins
5 pull ups
10 back extensions
15 box jumps
20 air squats
AMRAP 15 mins
5 pull ups
10 back extensions
15 box jumps
20 air squats
Saturday 14, August 2010
HAPPY BIRTHDAY THIS WEEK TO ART AND GENE, AND THEN DAMARIS TODAY!!!
Today we had a WOD for Damaris birthday...
400m run
26 KB snatch right arm
26 KB snatch left arm
200m run
26 KB clean and press right arm
26 KB clean and press left arm
200 m run
100 walking lunges with KB pass throughs
400 m run
KB as heavy as possible
Today we had a WOD for Damaris birthday...
400m run
26 KB snatch right arm
26 KB snatch left arm
200m run
26 KB clean and press right arm
26 KB clean and press left arm
200 m run
100 walking lunges with KB pass throughs
400 m run
KB as heavy as possible
Saturday, August 14, 2010
Friday 13, August 2010
Well, the Tabata week did not turn out exactly how I wanted it with 2 new Hero WOD's, but none the less it was a great week of work outs. With the Hero WOD's, we had a hero of the workout - someone who pushed through to the last seconds, never quitting, never stopping, and it was an impressive site to wach, and made my heart swell with pride on both of these days. On Tuesday with "AdamBrown" Brandi was amazing! She pushed through and finished with seconds to spare before the time limit expired, she never complained, she never quit moving! On Thursday we had "Coe" and my hero for that day was Deb - again it was an impressive performance to watch, she put her head down a few times, and may of thought to call it but she didn't. I know that less than 2 months ago these two AMAZING woman would of doubted themselves, and may of not finished the workout - not anymore! Congratulations ladies - you are an inspiration!
Strength:
Clean and jerks
3-3-3-3-3
Ring dips
3x10
Metcon:
Tabata 12 mins alternating between
sprints
and
double unders
Strength:
Clean and jerks
3-3-3-3-3
Ring dips
3x10
Metcon:
Tabata 12 mins alternating between
sprints
and
double unders
Wednesday, August 11, 2010
Thursday 12, August 2010
I dread weeks like these - another HERO WOD to be had today!
"Coe"
Ten rounds for time of:
10 Thrusters 42.5/30kg
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Wednesday 11, August 2010
Back into the swing of our Tabata week. YES love them Tabatas, especially the weighted ones like today!
Strength:
Hang cleans
3-3-3-3-3
Push press
3-3-3-3-3
Metcon:
Kettlebell Tabata
Goblet squats
Kettlebell swings
V-twist
Kettlebell 1 arm press (switch arms each round)
Each movement performed for a full Tabata cycle of 4 minutes, with 20 seconds of work followed by 10 seconds of rest. Your score will be the lowest completed reps for each movement.
Strength:
Hang cleans
3-3-3-3-3
Push press
3-3-3-3-3
Metcon:
Kettlebell Tabata
Goblet squats
Kettlebell swings
V-twist
Kettlebell 1 arm press (switch arms each round)
Each movement performed for a full Tabata cycle of 4 minutes, with 20 seconds of work followed by 10 seconds of rest. Your score will be the lowest completed reps for each movement.
Tuesday, August 10, 2010
Tuesday 10, August 2010
"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Monday 9, August 2010
Tabata Week!!!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
Sunday 8, August 2010
Main site WOD today!
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
Saturday, August 7, 2010
Saturday 7, August 2010
Inspired by CrossFit by Overload
"CrossFit Baseball"
30 min workout
Starts with a 600m run, then for the remainder of the time:
1st base = 10 push ups
2nd base = 10 squats
3rd base = 10 burpees
Home plate = movement changes every run
So much fun!
"CrossFit Baseball"
30 min workout
Starts with a 600m run, then for the remainder of the time:
1st base = 10 push ups
2nd base = 10 squats
3rd base = 10 burpees
Home plate = movement changes every run
So much fun!
Friday, August 6, 2010
August 28 2010 - Bugaboo
It is that time of year again, we have a WOD that will become a yearly event, called Bugaboo. 2009 was the 1st year the event was held, and we participated then - we will participate in it every year until there is no Bugaboo WOD. Below is a small tid bit from the SMA Bugaboo blog. I WANT TO MAKE THIS A GRAND SCALE EVENT, IT IS ON SATURDAY THE 28TH - I would like to have it videoed, and a mass fundraiser done for this event for all that can do so, even $1 will help find a cure for this heart wrenching disease.
SMA Awareness WOD, August 28th, 2010
"Bugaboo"
For time:
200 Thrusters (75/45)
Please join us as we do this special WOD on August 28th in memoriam of Benjamin "Bugaboo" Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). "Bugaboo" lived for just 200 days before he lost his battle with SMA on December 29th, 2005.
So many other children and families are affected yet knowledge and awareness is very low.
Please read the words in the post below from "Bugaboo"s father who has lost 2 children to this terrible disease. Also take a look at previous posts below from our efforts with this cause last year and the list of CrossFit affiliates who helped out last year. We hope to grow this event each year with your help.
I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA.
The first step in fighting for any cause is raising awareness by spreading the word. This year we are asking that each participating affiliate raise $200, one dollar for each day that "Bugaboo" was alive. All donations made online will come with a receipt and will be tax deductible.
If you can't make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and PLEASE COME BACK TO THIS SITE AND POST YOUR TIME, LOADS AND THOUGHTS TO COMMENTS so we can see who all we reached, then go to the donation site and give what you can. Tell everyone you can why you are doing "Bugaboo" and send the link to this site to everyone you can.
"Bug and Addi": A Father's Tale by Ben Abruzzo
Please read these words from my best friend and Co-Owner of CrossFit Albuquerque, Ben, whose life and family has been forever changed by Spinal Muscular Atrophy (SMA):
"CrossFit is full of stories about people whose lives were changed through fitness, health and community. Every one of us has a story about how CrossFit and those that are a part of it have impacted us and our families. What if you had never gotten the chance to do Fran? What if you had never even gotten the chance to walk? What if the simple act of breathing would one day be the hardest thing you ever did? And what if that all happened before you were two years old? This is the reality in way too many babies and children across the world. Spinal Muscular Atrophy (SMA) is the number 1 genetic killer of children under two, and yet most who read this will have never even heard of it. Children born with SMA will fight every day to control their own bodies and will eventually lose the ability to move, eat or breathe.
My son, Benjamin, was born on June 12, 2005 and left this world on December 29, 2005. He lived for just 200 days. He was an amazing person and an example to us all. He woke every day with a smile on his face and the courage to make the most out of what life had given him. Everyone who was around him was blown away by his inner strength and ability to light up any room he was in. Even as the days became more difficult, he never complained, never cried and never quit smiling. I can remember what an amazing feat it was the first and only time that he was able to reach out and touch something that was in front of him. He loved to watch Aladdin and he loved his Momma. Bug lived a simple life, but he was happy and he never let SMA get the best of him He was and is our amazing son, our little "Bugaboo."
My daughter, Addisyn, was born on February 23, 2007 and she left us on April 18, 2008. She too had SMA, but she was quite different. She was a rock star and a fighter to the end. She loved life and all that it had to offer. At first, we thought she was SMA free because she moved so much and was so full of energy. The truth is, SMA had her, but she would not go without a fight. Addi fought every step of the way, she moved her arms, she ate real food, and she kept her spirit up until the very end. She loved her books and she too loved her Mom more than anything in the world, but most of all she loved being alive. We miss her so much every day.
I do not seek pity, and neither would they. I am writing this because the first step to fighting this disease is to get the word out that there is a killer out there that most don't even know about. So when you are standing in a pool of sweat and someone asks you what you are doing, tell them. Tell them about my little Bug, tell them about Addi, tell them about SMA and tell them to spread the word.
3-2-1...Go!"
-Written by Benjamin Abruzzo Jr.
http://www.curesmawod.blogspot.com/
Friday 6, August 2010
Last day of the work week - last day of Sean's programming, and its also his birthday! Yeah Coach Sean - HAPPY BIRTHDAY!!!
Strength
Over head squats
3-3-3-3-3
Skill work Hand stand push ups
3 x max reps
Metcon:
4 rounds
3 muscle ups - alternate for those of us who cant 10 ring dips, 10 pull ups
6 power cleans 75/50kg
9 kettlebell swings 24/16kg
** scale wights
men 75/65/55
woman 50/40/30
Strength
Over head squats
3-3-3-3-3
Skill work Hand stand push ups
3 x max reps
Metcon:
4 rounds
3 muscle ups - alternate for those of us who cant 10 ring dips, 10 pull ups
6 power cleans 75/50kg
9 kettlebell swings 24/16kg
** scale wights
men 75/65/55
woman 50/40/30
Thursday 5, August 2010
Close to the end of Coach Sean's week of programming, and it has been great! Few long WOD's, few short and heavy WOD's.
Strength:
Snatch
2-2-2-2-2-2-2-2
Skill work pull ups
Metcon:
5 rounds 5 mins long each round
500m row sprints
So, you sprint your 500m row with the clock eunning if it takes you 2:30 you have 2:30 recovery time before you go again.
Your score is your fastest and your slowest - with an average.
Strength:
Snatch
2-2-2-2-2-2-2-2
Skill work pull ups
Metcon:
5 rounds 5 mins long each round
500m row sprints
So, you sprint your 500m row with the clock eunning if it takes you 2:30 you have 2:30 recovery time before you go again.
Your score is your fastest and your slowest - with an average.
Wednesday, August 4, 2010
Wednesday 4, August 2010
Mid week of Coach Sean's programming, and everyone seems to be going strong!!!
Strength:
Back squats
5-5-5 new PR
Strict press
3-2-1-1-1 new PR
Metcon:
AMRAP 10 mins
10 right arm KB snatch
10 left arm KB snatch
10 lunges - each leg
10 push ups
Strength:
Back squats
5-5-5 new PR
Strict press
3-2-1-1-1 new PR
Metcon:
AMRAP 10 mins
10 right arm KB snatch
10 left arm KB snatch
10 lunges - each leg
10 push ups
Kyle Maynard at the Georgia Sectionals - The Rock
There are days when we think WOW this is bullshit, life is hard, Im stressed, can it get any worse, my back hurts, my knee hurts, then I see something like this, and it makes me stop and realize - there are men and woman out there that face so much more than we ever will, and look a what they overcome - do - conquer - succeed!
Tuesday, August 3, 2010
Vegetarians, from the other point of view!
HAHAHAHAHAHAHA
Danielle, I'm sorry I couldn't help it!!!
This is funny!
Tuesday 3, August 2010
Day 2 of Coach Sean's programming, and we are building it off of our strength work from yesterday. Today will be one that falls into a regular rotation every 2 to 3 months, so be sure you log it on your card!!!
Strength:
Snatch grip deadlifts (this will be heavy, not as heavy as your normal deads, but we want to think of it as a skill movement for our Olympic Snatch lift as well).
3-2-1-1-1
Pull up skill work
Metcon:
8 rounds each round is 3 minutes long
3 squat cleans per round
HEAVY - this is why yesterday we stated to go heavy and fail so we knew where to shoot from on this WOD.
At the end of this metcon you would have 24 completed squat cleans - NOT what we are shooting for, that means it was too light, 20 would be awesome.
Next time we do this WOD use this as a guide:
19-22 cleans go up 5kg
23-24 cleans go up 10kg
Strength:
Snatch grip deadlifts (this will be heavy, not as heavy as your normal deads, but we want to think of it as a skill movement for our Olympic Snatch lift as well).
3-2-1-1-1
Pull up skill work
Metcon:
8 rounds each round is 3 minutes long
3 squat cleans per round
HEAVY - this is why yesterday we stated to go heavy and fail so we knew where to shoot from on this WOD.
At the end of this metcon you would have 24 completed squat cleans - NOT what we are shooting for, that means it was too light, 20 would be awesome.
Next time we do this WOD use this as a guide:
19-22 cleans go up 5kg
23-24 cleans go up 10kg
Monday 2, August 2010
Start of a new week, start of a new month, start of a new experience for me. :0)
This week we have our metcon programming brought to us by Coach Sean, he loves the Olympic lifts, and the power!
Strength:
Squat cleans
3-3-3
HEAVY on these we are looking for a 3 rep max PR for Tuesday's metcon.
Handstand holds
3x max time
Metcon:
10 rounds (time limit 30 minutes)
10 push jerks 60/40kg
15 GHD situps
200m run
scale weights:
men 60/50/40
woman 40/30/20
This week we have our metcon programming brought to us by Coach Sean, he loves the Olympic lifts, and the power!
Strength:
Squat cleans
3-3-3
HEAVY on these we are looking for a 3 rep max PR for Tuesday's metcon.
Handstand holds
3x max time
Metcon:
10 rounds (time limit 30 minutes)
10 push jerks 60/40kg
15 GHD situps
200m run
scale weights:
men 60/50/40
woman 40/30/20
Subscribe to:
Posts (Atom)