"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You only get three attempts for each exercise. The link explains how to pick your weights.
If you are not familiar and comfortable with each movement do not attempt a max weight. Instead focus on practicing the movements repeatedly with a lower weight until it is ingrained in your muscle memory. The second post on the following site explains how to do the movements and has links to a lot of good videos. Check it out. http://www.crossfitbrandx.com/index.php/forums/viewthread/13753/
Wednesday, August 31, 2011
Monday, August 29, 2011
Tuesday-30AUG2011
"Nancy"
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
ADVANCED
5 rounds for time of:
400 meter run
65/45 pound Overhead squat, 15 reps
INTERMEDIATE
5 rounds for time of:
400 meter run
45/15-35 pound Overhead squat, 15 reps
BEGINNER
5 rounds for time of:
400 meter run
Dowel Rod Overhead squat, 15 reps
Focus on keeping the bar directly over your heels at all parts of this movement. Do not let it come forward as you go down or backwards as you come up. Your grip should be pretty wide to allow for the flexibility to do this movement well.
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
ADVANCED
5 rounds for time of:
400 meter run
65/45 pound Overhead squat, 15 reps
INTERMEDIATE
5 rounds for time of:
400 meter run
45/15-35 pound Overhead squat, 15 reps
BEGINNER
5 rounds for time of:
400 meter run
Dowel Rod Overhead squat, 15 reps
Focus on keeping the bar directly over your heels at all parts of this movement. Do not let it come forward as you go down or backwards as you come up. Your grip should be pretty wide to allow for the flexibility to do this movement well.
Monday-29AUG2011
Five rounds for time of:
185/135 pound Deadlift, 15 reps
15 Toes to bar
scale weight as needed
toes to bar can be scaled to a lower height as needed (knees to elbows, knees above waist...)
185/135 pound Deadlift, 15 reps
15 Toes to bar
scale weight as needed
toes to bar can be scaled to a lower height as needed (knees to elbows, knees above waist...)
Friday, August 26, 2011
Friday-26AUG2011
Rx
Five rounds for time of:
40 Double-unders
30 Box jumps, 24/20 inch box
20 Kettlebell swings, 1.5/1 pood
INTERMEDIATE
Five rounds for time of:
20 Double-unders
15 Box jumps
10 Kettlebell swings
-or-
Three rounds for time as Rx
BEGINNERS
Three rounds for time of:
20 Double-unders
15 Box jumps, 12-15 inch box
10 Kettlebell swings, 15-25 pound
If you struggle with double-unders, cut the number in half and think about spinning the rope faster not jumping higher. If you cannot do any double-unders, then sub 5 singles for every one double-under.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24/20 inch box
20 Kettlebell swings, 1.5/1 pood
INTERMEDIATE
Five rounds for time of:
20 Double-unders
15 Box jumps
10 Kettlebell swings
-or-
Three rounds for time as Rx
BEGINNERS
Three rounds for time of:
20 Double-unders
15 Box jumps, 12-15 inch box
10 Kettlebell swings, 15-25 pound
If you struggle with double-unders, cut the number in half and think about spinning the rope faster not jumping higher. If you cannot do any double-unders, then sub 5 singles for every one double-under.
Wednesday, August 24, 2011
Thursday-25AUG2011
Shoulder Press 5-5-5-5-5 reps
This is not a push press. That means you should NOT bend your knees at all. This is a strict shoulder press. You will shoulder press significantly less weight than you can push press. Focus on making the bar travel a straight upward path. You will be tempted to lean back and compensate with your chest when it gets heavy. Do NOT give in to the temptation.
You can check out the form here. NOTE: This guy is a beast!
http://media.crossfit.com/cf-video/WOD110821_LipsonPressX5.mov
This is not a push press. That means you should NOT bend your knees at all. This is a strict shoulder press. You will shoulder press significantly less weight than you can push press. Focus on making the bar travel a straight upward path. You will be tempted to lean back and compensate with your chest when it gets heavy. Do NOT give in to the temptation.
You can check out the form here. NOTE: This guy is a beast!
http://media.crossfit.com/cf-video/WOD110821_LipsonPressX5.mov
Wednesday-24AUG2011
Three rounds for time of:
12 Muscle-ups
75 Squats
INTERMEDIATE
12 Muscle up progressions-from toes(see video below)
75 squats
BEGINNER
20 jumping pull-ups
15 dips-off the back of a bench
50 squats
The muscle up progression is taught and demonstrated in the second half of this short video.
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov
12 Muscle-ups
75 Squats
INTERMEDIATE
12 Muscle up progressions-from toes(see video below)
75 squats
BEGINNER
20 jumping pull-ups
15 dips-off the back of a bench
50 squats
The muscle up progression is taught and demonstrated in the second half of this short video.
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov
Monday, August 22, 2011
Tuesday- 23AUG2011
We have two options today depending on how your hands feel
Fresh Hands
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Hurting Hands or I want to save my hands for muscle-ups later this week :)
Four rounds for time of:
Row 500 meters
Rest 3 minutes between each round.
Post the time for each round.
Fresh Hands
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Hurting Hands or I want to save my hands for muscle-ups later this week :)
Four rounds for time of:
Row 500 meters
Rest 3 minutes between each round.
Post the time for each round.
Monday-22AUG2011
"Isabel"
For time:
Snatch 135/95 pounds, 30 reps
INTERMEDIATE
For time:
Snatch 95/65 pounds, 30 reps
BEGINNER
For time
Clean & Jerk, 30 reps 45-65 pounds
For time:
Snatch 135/95 pounds, 30 reps
INTERMEDIATE
For time:
Snatch 95/65 pounds, 30 reps
BEGINNER
For time
Clean & Jerk, 30 reps 45-65 pounds
Wednesday, August 17, 2011
Friday-19AUG2011
Rx
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Thursday-18AUG2011
Run 5k
You can do this outside or inside on a treadmill. On a treadmill remember that an incline of 1 simulates the resistance of running on pavement and 5k =3.1 miles.
You can do this outside or inside on a treadmill. On a treadmill remember that an incline of 1 simulates the resistance of running on pavement and 5k =3.1 miles.
Monday, August 15, 2011
Wednesday - 17AUG2011
Behind the Neck Jerk 1-1-1-1-1-1-1
Post loads to comments.
Everyone does Rx today. Do NOT drop the weight on to your head, neck, or other important body parts. Use bumper plates so that you can drop the weight to the floor from overhead without any fear of breaking anything.
Post loads to comments.
Everyone does Rx today. Do NOT drop the weight on to your head, neck, or other important body parts. Use bumper plates so that you can drop the weight to the floor from overhead without any fear of breaking anything.
Tuesday - 16AUG2011
“Gator”
Eight rounds for time of:
185/135 pound Front squat, 5 reps
26 Ring push-ups
Post time to comments.
Eight rounds for time of:
185/135 pound Front squat, 5 reps
26 Ring push-ups
Post time to comments.
ADVANCED
Eight rounds for time of:
135/95 pound Front squat, 5 reps
26 Ring push-ups
INTERMEDIATE
Five rounds for time of:
95/65 pound Front squat, 5 reps
26 Push-ups
BEGINNERS
Five rounds for time of:
15-25 pound Front squat, 5 reps
15 Push-ups
Eight rounds for time of:
135/95 pound Front squat, 5 reps
26 Ring push-ups
INTERMEDIATE
Five rounds for time of:
95/65 pound Front squat, 5 reps
26 Push-ups
BEGINNERS
Five rounds for time of:
15-25 pound Front squat, 5 reps
15 Push-ups
Friday, August 12, 2011
Monday-15August2011
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
Post load and time to comments
Today is self scaling. Pick a load and do your best
400 meter run
5 Deadlifts
Post load and time to comments
Today is self scaling. Pick a load and do your best
Wednesday, August 10, 2011
Friday-12August2011
Overhead Squat 3-3-3-3-3 reps
Since today's workout is shorter we will also spend some time working on pull-up technique.
A quick informational video on how to overhead squat
http://media.crossfit.com/cf-video/Overhead_Squat.wmv
In case you need a little motivation check this out.
http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.mov
Since today's workout is shorter we will also spend some time working on pull-up technique.
A quick informational video on how to overhead squat
http://media.crossfit.com/cf-video/Overhead_Squat.wmv
In case you need a little motivation check this out.
http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.mov
Thursday-11August2011
CrossFit Games Event 10
Rx
For time:
20 calorie Row
30 Wallball Shots, 20/12 pound ball
20 Toes to bar
30 Box jumps, 24” box
20 Sumo-deadlit high-pull, 108/70 pound
30 Burpees
20 Shoulder to overhead, 135/95 pounds
INTERMEDIATE
20 calorie Row
30 Wallball Shots, 14/12 pound ball
20 Toes to bar
30 Box jumps, 20” box
20 Sumo-deadlit high-pull, 54/35 pound
30 Burpees
20 Shoulder to overhead, 95/65 pounds
BEGINNERS
10 calorie Row
20 Wallball Shots, 6-8 pound ball
10 Toes to bar
20 Box jumps, 12-15” box
10 Sumo-deadlit high-pull, 15-20 pounds
20 Burpees
10 Shoulder to overhead, 15-25 pounds
Rx
For time:
20 calorie Row
30 Wallball Shots, 20/12 pound ball
20 Toes to bar
30 Box jumps, 24” box
20 Sumo-deadlit high-pull, 108/70 pound
30 Burpees
20 Shoulder to overhead, 135/95 pounds
INTERMEDIATE
20 calorie Row
30 Wallball Shots, 14/12 pound ball
20 Toes to bar
30 Box jumps, 20” box
20 Sumo-deadlit high-pull, 54/35 pound
30 Burpees
20 Shoulder to overhead, 95/65 pounds
BEGINNERS
10 calorie Row
20 Wallball Shots, 6-8 pound ball
10 Toes to bar
20 Box jumps, 12-15” box
10 Sumo-deadlit high-pull, 15-20 pounds
20 Burpees
10 Shoulder to overhead, 15-25 pounds
Tuesday, August 9, 2011
Wednesday-10August2011
Rx
10 Handstand push-ups
20 Wall ball shots, 20/12 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135/95 pounds
50 Burpees
60 Sumo deadlift high-pull, 75/55 pounds
INTERMEDIATE
5 Handstand push-ups (to whatever depth you can)
15 Wall ball shots, 12/10 pound ball to 10’ target
25 Toes-to-bar
35 Power cleans, 95/65 pounds
45 Burpees
55 Sumo deadlift high-pull, 55/45 pounds
BEGINNERS
10 Downward Dog Pushups
15 Wall ball shots, 6-8 pound ball to 10’ target
20 Toes-to-bar (or as high as able)
25 Power cleans, 15-20 pounds
30 Burpees
40 Sumo deadlift high-pull, 10-15 pounds
10 Handstand push-ups
20 Wall ball shots, 20/12 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135/95 pounds
50 Burpees
60 Sumo deadlift high-pull, 75/55 pounds
INTERMEDIATE
5 Handstand push-ups (to whatever depth you can)
15 Wall ball shots, 12/10 pound ball to 10’ target
25 Toes-to-bar
35 Power cleans, 95/65 pounds
45 Burpees
55 Sumo deadlift high-pull, 55/45 pounds
BEGINNERS
10 Downward Dog Pushups
15 Wall ball shots, 6-8 pound ball to 10’ target
20 Toes-to-bar (or as high as able)
25 Power cleans, 15-20 pounds
30 Burpees
40 Sumo deadlift high-pull, 10-15 pounds
Monday, August 8, 2011
Tuesday- 9August201
First day of elements at Waipio. Meet in the Martinez gym parking lot at 8:30 to carpool together or meet us at CF Waipio at 8:50. Class starts at 9 but you will need to sign some forms and pay beforehand.
Hope to see you there.
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Hope to see you there.
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Monday- 8August2011
For time
12 HSPU’s
2 Power Cleans 135/95
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power CLeans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans
This should be a heavy strength day. Go deeper on HSPU that usual. Go heavier on your cleans than usual. If you have to finish with singles, that's okay. If you can do all the reps straight, you should have done more depth and more weight -unless you are already at Rx, in which case you are a beast! :)
12 HSPU’s
2 Power Cleans 135/95
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power CLeans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans
This should be a heavy strength day. Go deeper on HSPU that usual. Go heavier on your cleans than usual. If you have to finish with singles, that's okay. If you can do all the reps straight, you should have done more depth and more weight -unless you are already at Rx, in which case you are a beast! :)
Friday, August 5, 2011
Friday- 5August2011
Three-woman relay
AMRAP 15 minutes
run 1 lap in the gym
push press 75/55#
squats
Post the total number of squats and push press done by the team.
One person starts at each element. When the runner finishes she tags the push presser and picks up the count. The push presser rotates to squatting and picks up the squat count from the previous person. The squatter then runs a lap and repeats the process.
AMRAP 15 minutes
run 1 lap in the gym
push press 75/55#
squats
Post the total number of squats and push press done by the team.
One person starts at each element. When the runner finishes she tags the push presser and picks up the count. The push presser rotates to squatting and picks up the squat count from the previous person. The squatter then runs a lap and repeats the process.
Thursday, August 4, 2011
Thursday - 4August2011
Kekoa Krawl
You will need a partner to do this WOD
3 rounds for time of
Wheelbarrow approximately 35m (in the gym we went from the yellow line on the far side of the gym to the far side of the volleyball net) one partner down then switch people to come back
30 medicine ball situps 12# (link feet and pass the ball between partners on each sit-up. Both partners do 30 situps even though they only hold the ball 1/2 the time
Run 2 laps with 45# plate. It doesn't matter how or who carries the weight but both partners must do 2 laps and one 45# plate must be carried with you. Most groups had one person hold each handle and then run next to each other.
You will need a partner to do this WOD
3 rounds for time of
Wheelbarrow approximately 35m (in the gym we went from the yellow line on the far side of the gym to the far side of the volleyball net) one partner down then switch people to come back
30 medicine ball situps 12# (link feet and pass the ball between partners on each sit-up. Both partners do 30 situps even though they only hold the ball 1/2 the time
Run 2 laps with 45# plate. It doesn't matter how or who carries the weight but both partners must do 2 laps and one 45# plate must be carried with you. Most groups had one person hold each handle and then run next to each other.
Tuesday, August 2, 2011
WEDNESDAY-3August2011
Looks like the Kekoa Crossfit Chipper was a huge hit. Thank you to all who contributed.
We will continue creating our own WODS all week. Be there on time if you want to give input into what we will be doing. Don't worry, they will NOT all be chippers.
We will continue creating our own WODS all week. Be there on time if you want to give input into what we will be doing. Don't worry, they will NOT all be chippers.
Monday, August 1, 2011
Tuesday - 2August2011
Rather than doing the games WODS (which are totally insane) we will be creating our own this week. Tomorrow's creation will be a group effort. I'll post it once we decide.
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