WOD = Front Squats 3-3-3-3-3
(5 sets
of 3RM efforts)
Row 1000m pre and post WOD
 
Erik from CrossFit Madtown joined us for the WOD on Saturday morning. Great job on the 95# power snatch! (fine tune with dropping
chin at start & always lock out the arms overhead)
WOD = for time:
800m run/1000m row
then:
7 rounds of:
Power Snatch x 4 reps
Overhead Squat x 4 reps
Overhead Walking Lunges x 4 steps
21 sit ups
800m run/ 1000m row - Done!
8:39 am cst
WOD = Rest day for 3:1 work:rest schedule, otherwise strength day or make up previously missed
workout.
Strength = 3 sets of 5RM for each of
the following:
Back
Squat
Press
Deadlift
 
Amy, Sara and Keyra get the Double Unders while Shelly and Courtney work on the situps.
Great going gang!!
11:32 am cst
Happy Thanksgiving Everyone!
Hope to see you at 8:30 this morning. WOD = Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Tom displays a nice 'catch' on the Jerk while doing the Press/Push Press/PushJerk WOD this week.
WOD = for time - 400 meters of walking lunges (scaled to 250
meters)
Warm up with 500 m row/400 m run + jump rope ~ 1minute + 25 DU
then
squats & ROM, followed by 1x through, 15 each of: PVC OH squats
pushups, abmats, back extension, dips, pull-ups, KTE.
Tuesday,
November 24, 2009
WOD = Press 1-1-1-1-1
Push
Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Warm-up with: 500 m row
Jump
Rope 100 singles
followed
by squats, lunges, &
ROM then,
1x through of 15 reps
each: squats (w/bar), push-ups, back extension,
ab mats, pull ups, ball-pike, box jumps
(to work on increasing height of box)
8:05 am cst
WOD = rest day for 3:1 w:r cycle, the rest of us make up a previously missed workout such as this
one:
AMRAP in 20 minutes of:
25 Burpees
15 Back Squats
(as rx'd = body weight, we will scale as necessary w/ 3/4 bw...1/2 bw...etc. we
will also reduce reps and or time to 15 minutes)
7:21 am cst
7:38 am cst
WOD = Deadlift
1-1-1-1-1-1-1
Since we just did a bit of heavy strength work yesterday, we will adjust today's
workout to a metabolic conditioning day & incorporate the deadlift into the WOD with the following:
4 rounds for time of:
run 400m/row 500m
21 deadlifts
  Teresa & Tara do a great job with first time DLs while Kathy heads out to run. Ann &
Shelly pick up the pace on the C2 & Scott works on the DL. Thursday,
November 19, 2009
Rest day for 3:1 (work:rest) schedule. Others:
WOD = Strength
Day
3 sets of 5RM for each of the following:
Back Squat
Press
DeadLift
3:57 pm cst
WOD = "Elizabeth"
21-15-9 rep rounds of:
* Clean (135/95/scaled as necessary.
Full Squat, Power or
Hang Power are perfectly acceptable.
Focus on your
strengths)
* Ring Dips (substitute with bar dips, box dips or
parallette dips)
As with yesterday's WOD, the goal is to push the pace. Reduction of weights is
perfectly accecptable as well as subbing an easier version of the Clean. Slowing down to do a full squat clean when
you aren't solid in the movement is against the grain for this workout. If your deadlift stinks, we substitute the
Hang Power Clean in this WOD. We will only use our strongest movements here and push it.
Tuesday, November 17, 2009
WOD = "Fran"
21-15-9
rep rounds of:
Thrusters (95/65/scaled
as necessary)
Pull ups (kipping,
assisted, etc.)
The goals of this WOD are to push the pace. Scaling the weight and assistiance
with pull ups are to our advantage on this workout. We need to move with good form yet move quickly.
WOD = Angie
100 Pullups
100 push ups
100 sit ups
100
squats
with perfect ROM & form
(scaled with reduced repetitions)
Charles & Kirsten from Houghton, MI (CrossFit Marquette) visit while in town for the weekend. What a great couple of CrossFit enthusiasts. They learned they are
ready to move up to 'The Pack' workouts. Kirsten benchmarked her kipping pull ups from 10 to 14 in a row (awesome!) & Charles
was amazing on the C2 - he held a 1:39/500 meter pace for 250 meters. That definitly got my attention.
Saturday, November 14, 2009
Congrats
to Brian as he did excellently on his Marine PFT test this week. He 'crushed' his previous 5k time by 3 minutes!!!
WOD = 5 rounds for time of:
Push Jerks x 15
(95/65#/scaled as necessary)
L-pull ups x 15
(scaled with tuck sit pull ups or w/
separate pull ups and L-sits)
Mark takes on his first OPT Challenge! 4 WOD today. Good luck Mark!!! There are a lot of CrossFit Games athletes
that will be taking on this challenge as well. He'll be matched against some pretty tough athletes - but as OPT states:
"Set your goals based not on what you know you can do.
Set your goals based on what you're most
passionate about.
There are capabilities you have that you don't yet know you have.
Meaningful challenges
will awaken those capabilities and get them working for you."
Amy, Tammy, Evan & Kathy tackle the Push Jerk, L-pullups WOD on Saturday.
5:01 am cst
WOD = 'Eva'
5 rounds for time of:
800m run/1000m
row
30 kettlebell swings (2 p.)
30 pull ups
Yes this WOD is a
b#$@%! We will scale this with
reduced rounds, distance, weight, and/or reps. We give it
our best no matter the level we choose.
Shelly, Tara & Teresa work on Hang Power Cleans
7:26 am cst
WOD = Clean & Jerk 1-1-1-1-1-1-1
For everyone just learning the Clean techniques, we will
break it down as follows:
5 rounds for time
of:
10 Hang Power Cleans
10 Front Squats
10 Jerks (landing is your choice split
or wide stance)
500 meter row
  
  
Hang Squat Clean - sequencing
Shelly's Hang Squat Clean: She begins
with the bar just above the knees, long back, straight arms. She begins to extend the hips, knees and ankles and shrugs the
shoulders while keeping the bar in close to the body, arms remain straight. Perhaps too much of a jump but not bad,
the bar stays at the same height as she begins to move her body under the stationary bar. she catches it high but continues
to 'ride it down' into a full front squat.
8:03 am cst
WOD - rest day for 3:1 w/r schedule; others = make up a previously missed WOD or:
"Cindy"
As many rounds
as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Air Squats
Push the pace folks!
  
Evan has an awesome Knees to elbows, Scott has a pretty good knees to elbows, Scott and
Tara time their box jumps perfectly.
WOD = 5x 1km (run, 1500 m row) with 2' rest between each. Effort @ 85-90%. Last
1k needs to be as fast as previous efforts or it's a foul. Foul = 2 minutes of max rep push ups.
8:01 am cst
WOD = Filthy Fifty
for
time, complete 50 reps of each of the following exercises:
box
jumps (24")
jumping pull-ups
kettle bell swings (1 pood)
walking lunges
knees to elbows
push press (45#)
back extension
wall ball throws (20#/14#)
burpees
double unders
scaled with reduced repititions,
reduced weight, and modified exercises.
 
Kathy works on 14" box jump --- Brian fights through 20# Wall ball throws to 10 feet.
Saturday, November 7, 2009
WOD = AMRAP in 20 minutes of:
Run 200m or Row 250m
15
Kettlebell swings
20 walking lunges
15
pullups
Kathy & Ann on the C2
7:44 am cst
WOD = AMRAP in 20 minutes of:
Power Snatch - 12 reps (65#/45#/scaled as necessary)
Push ups - 10 reps (scaled/modified as needed)
  Mike gets the Kettlebell swing and sub'd box jumps for double unders in yesterday's WOD Thursday, November 5,
WOD = Death by Pullups
or 5 rounds for time of:
12 Kettlebell Swings
(0.5-1.5 pood)
12 Knees to Elbows Abs
21
Double unders
Death by Pullups - With a continuously running clock do one pull-up the first minute,
two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each
minute as needed.
7:56 am cst
WOD - CrossFit Total (CFT)
1
Rep Max efforts for the following:
Back
Squat
Press
DeadLift
Add final weight lifted for each for
a sum = CFT
7:47 am cst
8:01 am cst
|
AMRAP in 20 minutes of: 25 burpees & 15 body weight squats.
2.
4.
