Saturday, February 26, 2011

PR's

2/25
Warm-up
double unders
air squats
WOD
"Gassy Elizabeth"
21-15-9
burpees
power clean (135#)
ring dips
time: 9:31
Strength
back squat- 3x135#, 3x165#, 3x205#, 3x225#, 3x245#, 3x255#, 3x265#-PR, 1x285#-PR

2/23
WOD
7 rounds
7 front squat (155#)
21 kettlebell swings (55#)
time: 14:56

2/22
Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg kicks
WOD
12min AMRAP
10 jerks (115#)
20 box jumps (24")
30 double unders
rounds: 6, 10 jerks
Strength
snatch balance- 5x45#, 5x55#, 5x65#
Posted by at No comments:

Monday, February 21, 2011

Competition Day

2/21
Warm-up
500m row
10 GHD
10 back extensions
squat holds
Strength
deadlift- 5x287#, 5x309#, 5x331#, 5x353#
WOD 1
5 rounds
7 deadlift (225#)
11 burpees
time: 6:39 (w/ 20# vest)
WOD 2
5 rounds
run 1 gym suicide
rest 30 seconds

2/19
Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg kicks
squat holds
WOD 1-8:45am
"Smoking Gun"
7 rounds (all @ 135#)
4 burpee deadlifts
3 burpee power cleans
2 burpee squat cleans
1 burpee squat clean & jerk
time: 9:36
WOD 2-10:20am
400m run
40 kettlebell swings (55#)
time: 2:24
WOD 3-11:00am
6 min AMRAP
10 thruster (95#)
10 toes-to-bar
rounds: 5, 10 thrusters
WOD 4-1:00pm
"Nutts"
10 HSPU
15 deadlift (250#)
25 box jumps (30")
50 pull-ups
100 wall ball
200 double unders
400m run with 45# plate
time: 19:20

2/17
WOD
1 mile run
50 burpees
100 push-ups
150 squat jumps
1 mile run
Overhead Work
snatch balance- 5x45#, 5x55#, 5x65#, 5x75#, 5x85#, 5x90#
Skill
pistols- 3x5 each leg
Posted by at No comments:

Wednesday, February 16, 2011

Overhead Work

2/16
Warm-up
core work
WOD
6 rounds
6 squat snatch (95#)
12 kettlebell swings (70#)
time: 18:17

2/15
Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg kicks
squat holds
Strength
front squat- 155#x3, 166#x3, 177#x3, 188#x3, 199#x3, 215#x3
WOD
15 min AMRAP
5 clean & jerk
7 rings dips
rounds: 9, 5 c&j

Follower WOD
run 1 mile
50 burpees
100 push-ups
150 jump squats
run 1 mile
(scale as needed)
Posted by at 1 comment:

Monday, February 14, 2011

Valentine WOD

2/14
WOD
3 rounds
10 burpee hurdle jumps
15 clapping push-ups
25 jump squats
run 530m
time: 12:38
Strength
bear complex- 90#x3, 111#x3, 132#x3, 155#x3, 166#x3
Skill
pistols- 3x5 each leg
OHS/snatch work
verimax- 5x10, super set last set, 25 unbroken jumps

2/13
Warm-up
row 500m
10 butterfly pull-ups
10 GHD
10 back extension
leg kicks
Strength
safety bar squat- 135#x5, 157#x5, 177#x5, 199#x4
WOD
5 rounds
15 thrusters (135#)
run 400m
time: 22:23
Posted by at No comments:

Friday, February 11, 2011

The steps to a tight and sore back

2/11
Warm-up                                   WOD
double unders                           "Whitten"
10 GHD                                    7 rounds
10 back extensions                   15 kettlebell swings (55#)
leg kicks                                   15 power cleans (95#)
                                                  15 box jumps (24")
                                                  time: 17:34

2/10
Strength
deadlift- 155#x3, 221#x3, 243#x3, 287#x3, 331#x3, 352#x3, 373#x3
WOD
"Diane"
21-15-9
deadlift (225#)
HSPU
time: 6:34
Skill
OHS (using chains)- 85#x5, 107#x3, 85#x5, 85#x5
vertimax- 5x10, double resistance, 5 seconds rest b/w sets, last set is a super set with double reps
Posted by at No comments:

Wednesday, February 9, 2011

Shoulder Burn

2/7
WOD 1                                           WOD 2                                            WOD 3
1 gym suicide                                 10-8-6-4-2 push press (155#)           30 power cleans (135#)
100 sit-ups                                      5-4-3-2-1 wall climbs                       time: 1:31
1 gym suicide                                 time: 8:44
100 hand release push-ups
1 gym suicide
200 squats
run 1 mile
time: 20:00

Strength                                                                       Skill
strict press- 111#x1, 132#x1, 143#x1, 155#x1           pistols 3x5
                                                                                    vertimax jumps 5x10

2/8
Warm-up
100 double unders
10 GHD
10 back extensions
leg kicks
WOD
"Kalsu"
100 thrusters (115#)
5 burpees on the minute every minute
time: 23:07

Follower WOD
"Diane"
21-15-9
power cleans
dips
Posted by at No comments:

Saturday, February 5, 2011

Bloody Hands

Warm-up
pull-ups
double unders
dynamic movements
WOD
"Eva"
5 rounds
800m run
30 kettlebell swings (70#)
30 pull-ups
time: 35:00
Post-WOD
watch your hands bleed
gasp for air
Posted by at No comments:

Friday, February 4, 2011

Sleds are fun in the winter time

Strength
overhead squat- 90#x3, 101#x3, 111#x3, 122#x3

WOD
3 rounds
12 box jumps
6 muscle-ups
60m sled push
time: 7:47

Follower WOD:
Chipper style- straight through, 1 complete round
200 double unders, 500 single unders
50 box jumps (24")
40 bosu squats
30 barbell thrusters
20 kettle bell swings 55lb/35lb
10 wall climbs
Posted by at No comments:

Thursday, February 3, 2011

Shaky Legs

Just remember: "Falling down ain't graceful, but thank the Lord that falling's full of Grace."
2/2
Strength
box box- 135#x3, 185#x3, 205#x3, 225#x3, 245#x3, 255#x3, 265#x3, 275#x1
zercher squat- 135#x3, 155#x3, 185#x3, 205#x3, 225#x3

WOD
3 rounds
15 hang clean (135#)
15 burpees
time: 5:11

Skill
pistols- 5x3/leg
butterfly pull-ups- 4x10

2/3
2 mile run: 12:11
Posted by at No comments:

Tuesday, February 1, 2011

Holy Blizzard

Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg swings
hip/glute flexion

WOD 1                                       WOD 2
Chipper-"straight through"         7 min AMRAP
100 double unders                      5 thrusters (95#)
75 box jumps (24")                    5 sumo deadlift high pull
50 KB swings (55#)                  rounds: 7 and 5 thrusters
25 burpees
time: 9:30

Skill
pistols
5x10 verti-max jumps

Follower WOD
two mile run, every 400m do 15 hand release pushups (chest hits ground, hands come off ground, then push back up)
Posted by at No comments:
Subscribe to: Posts (Atom)

CrossFit Language

  • AMRAP: As Many Rounds (or Reps) as Possible
  • BS: Back squat
  • BTWB: Beyond the Whiteboard. A website for tracking your WOD's.
  • BW (or BWT): Body weight
  • CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
  • CF: CrossFit
  • CFHQ: CrossFit Headquarters
  • CFWU:CrossFit Warm-up
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DFL: Dead F'ing Last
  • DL: Deadlift
  • DNF: Did Not Finish
  • EMOM: Every Minute on the Minute
  • FS: Front squat
  • GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.
  • GPP: General physical preparedness, aka "fitness."
  • HC: Hang Clean
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSC: Hang squat clean. Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • IF: Intermittent Fasting
  • KB: Kettlebell
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
  • OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • PJ: Push Jerk
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD's as 1RM/3RM/5RM etc.)
  • SC: Squat Clean
  • SDHP: Sumo Deadlift High Pull
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparedness, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do a HSPU, you subbed regular push-ups.
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WO, sometimes W/O: Workout
  • WOD: Workout of the day
  • # : Symbol for Lbs. or Pounds
  • " : Symbol for Inches
  • The "Girls" : A series of benchmark workouts created by CFHQ that are universally known among the CF community.
  • The "Heroes" : A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them. Read here for a great explanation of them.
  • Tabata Interval: A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise. Score the lowest interval rep count.
  • Paleo and Zone: Types of diet and nutrition protocol commonly found in the CF lifestyle.