Tuesday Mar 9th, 2010
More new faces today – in the a.m. class we welcomed Jose, who is visiting this week from CrossFit Invictus. And in the evening, Joanna hit her first WOD since graduating the On-Ramp and Evan dropped in for a WOD while he’s home for spring break.
Nicole recently got her first unassisted kipping pullups, and today she demonstrated how well a little bit of hard work can pay off by doing all 30 pullups in the WOD without using the band! What an inspiration!
Warmup
Rolling
Joint Prep
Jerk Progressions
2 rounds of 10 squats and 10 Double Unders
Strength WOD
Press
3 – 3 – 3 – 3 – 3
Conditioning WOD
This was the other CF215 throwdown WOD that Lesha wanted to give a try.
5 rounds of:
- 5 Thrusters (95 / 65)
- 7 Burpees
THEN
30 Kipping Pullups
Do all 5 rounds of Thrusters and Burpees before doing the pullups.
Scaling Options:
L1) 4 rounds of Thrusters & Burpees, followed by 30 pullups
L2) 3 rounds of Thrusters & Burpees, followed by 20 pullups
If you don’t have kipping pullups, sub jumping pullups at 2x reps.
Monday Mar 8th, 2010
We had a few more new faces in class on Monday – welcome to the team, Lauren, Gina, & Tony!
After his performance in the AM, we thought for sure that Rob K was going to own this one – but it was a nice surprise to see Lee earn the fastest time of the day instead!
Pete also put in an awesome performance with one of the fastest times of the day!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
WOD
For time:
- 400 m Run
- 25 Wall Ball Shots (20 / 14)
- 400 m Run
- 25 Push Press (75 / 55)
- 400 m run
- 25 Sumo Deadlift High Pulls (75 / 55)
- 400 m Run
- 25 Push Press
- 400 m Run
- 25 Wall Ball Shots
Scaling Options: L1 – Do 20 reps of each exercise. L2 – Do 15 reps. Do not scale the run.
Saturday Mar 6th, 2010
On Saturday we got to take advantage of the mild weather and get some running in! The folks who did the Conditioning WOD during open gym did the entire thing outdoors — hitting their pushups in the middle of the street so they could soak up a few extra rays.
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Back Squats (Low Bar)
3 – 3 – 3 – 3 – 3
Beginners do 3×5, focusing on form and range of motion
Conditioning WOD
As many rounds as possible in 20 minutes of:
- Max Rep Pushups
- 100 m Sprint
Post number of rounds and total number of pushups.
Friday Mar 5th, 2010
Friday gave us a chance to get some more Olympic Lifting practice in; this time we focused on the Snatch. A crucial ingredient to a successful snatch is being able to confidently pull yourself under a bar that is overhead. To help increase their confidence in this area the beginners worked on their overhead squats and they also did some snatch pulls to work on their speed and power.
Warmup
Rolling
Joint Prep
Snatch Progressions
Power WOD
Advanced – Snatch Work
Practice the snatch for 15 minutes, working up to a heavy single
Beginners – Snatch Pulls and Overhead Squats
Work on Snatch Pulls for 7 minutes, and Overhead Squats for 7 minutes. Use a challenging weight.
Conditioning WOD
As many rounds as possible in 3 minutes of:
- 4 L-Pullups
- 6 Overhead Squats (95 / 65)
Rest 1 minute, and repeat the cycle again until you have completed a total of 5 three-minute cycles.
Thursday Mar 4th, 2010
I thought you would all have learned by now that if what’s on the whiteboard looks easy, it usually is anything but. A few people were lulled into a false sense of security prior to yesterday’s WOD – hope you learned something from that!
Chris D. got his first kipping pullups today… and went on to do 30 of them in the WOD! Way to go, Chris! Recognition also goes to all the people that were working on the kipping pull-ups before class. We saw some really great progress from many of you and several of you are almost there.
Warmup
Rolling
Joint Prep
Turkish Getups for 12 minutes
Challenge yourself with the TGUs by going up in weight.
WOD
“Jackie”
For time:
- 1000 m Row
- 50 Thrusters (45 / 35)
- 30 Kipping Pullups
Scaling Options: L1) 100 m Row, 30 Thrusters, 20 Kipping Pullups
If you don’t have kipping pullups, sub jumping pullups at 2x reps.
LOL of the Day: “The thrusters were a surprise.” – Chris L.
Wednesday Mar 3rd, 2010
We got quite a bit of positive feedback about this WOD, so you’ll be seeing it again one of these days.
Jean set the bar high by going Rx’d and hitting 9 rounds!
Awesome work, Jean! You continue to inspire us all.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Skill Work
Practice Double Unders for 5 minutes
WOD
As many rounds as possible in 20 minutes of:
- 9 Deadlifts (225 / 155)
- 15 AbMat Situps
- 21 Double Unders
If you don’t have Double Unders, sub is 15 Box Jumps.
Tuesday Mar 2nd, 2010
The strength/power portion of Tuesday’s WOD focused on generating power and speed while getting the bar overhead. Beginners focused on the Push Press, while others practiced the Push Jerk and the Split Jerk. Here are the elements of the Push Press that we’re looking for you to demonstrate consistently so you can begin practicing the Jerks:
- Good rack position, with elbows in front of bar
- The ‘dip’ uses the hips and not just the knees
- A powerful, upward drive
- The bar path follows a straight line
- Full, stable lockout overhead
Warmup
Rolling
Joint Prep
Jerk Progressions
Power WOD
Beginners:
Push Press 5 – 5 – 5 – 5 – 5
Advanced:
Push Jerk 3 – 3 – 3
Split Jerk 1 – 1 – 1
Conditioning WOD
“The Gauntlet”
For time:
- 350 m Row
- 30 Squats
- 25 Kettlebell Swings (24 / 20)
- 20 Jumping Ball Slams (20 / 15)
- 15 Dumbbell Push Press (30 / 20)
- 10 Kipping Pullups
- 5 Burpees
Monday Mar 1st, 2010
Lots of people demonstrated some pretty great improvements on Monday! Some highlights:
- Kate got 5 unassisted strict pullups
- Nicole got 3 unassisted kipping pullups
- Brooke got 2 unassisted kipping pullups
- Catlyn showed some awesome air squats and strict pushups in her Tabata – some of the best of the night!
This is just to name a few. It’s great to see such good progress – keep up the good work, everyone!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Front Squats
5 – 5 – 5
Conditioning WOD
“Mini Tabata”
20 seconds of work, 10 seconds of rest for 8 straight sets of:
- Squats
- Pushups
- Box Jumps (24″ / 20″)
Complete all 8 sets of one exercise before moving on to the next.
Your score is the lowest number of reps achieved in any one set of an exercise.
What have you done at CFSP that you are most proud of, and why? Discuss in comments!
