Tuesday Aug 24th, 2010
“Roy” is one of the new CrossFit Hero workouts. We had great attendance on Tuesday, and I am glad that so many of you got the opportunity to honor one of those who gave their lives in the service of our country.
Warmup
Rolling
Joint Prep
2 – 3 rounds of:
- 5 Pushups
- 10 Jumping Pullups
- 15 Squats
- 10 Good Mornings (45/35)
WOD
“Roy”
5 rounds for time of:
- 15 Deadlifts (225 / 155)
- 20 Box Jumps
- 25 Kipping Pullups
Scaling Options:
No kip? Sub 18 Strict pullups (15 if doing L1 or L2)
L1) 5 rounds of: 10 Deadlifts | 15 Box Jumps | 20 Kipping Pullups
L2) 3 rounds of: 10 Deadlifts | 15 Box Jumps | 20 Kipping Pullups
Monday Aug 23rd, 2010
If you want to get your week started off with a bang, try some Olympic Lifting! Kate got her CrossFit Olympic Lifting certification over the weekend and she was happy to share some of her new skills with everyone at the 6PM and 7PM class. If you’d like to clean up your technique on the O-lifts, see Kate or any other trainer!
Warmup
Rolling
Joint Prep
Olympic Warmup – Snatch
Strength WOD
Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1
Not cleared to work on Snatches yet? Do:
Snatch Pulls 5 – 5 – 5
Overhead Squats 5 – 5 – 5
Conditioning WOD
5 rounds for time of:
- 20 Kettlebell Sumo Deadlift High Pulls (32k / 24k)
- 20 Squats
- 10 Box Jumps (24″ / 20″)
Scaling Options:
L1) 5 rounds of: 15 KBSDLHP | 15 Squats | 10 Box Jumps
L2) 4 rounds of: 15 KBSDLHP | 15 Squats | 10 Box Jumps
Saturday Aug 21st, 2010
On Saturday we were visited by Adrienne from CrossFit Old Town in Alexandria, VA. Adrienne represented her home box well, earning the highest score of the day in the conditioning WOD!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
High Bar Back Squat
5 – 5 – 5
Conditioning WOD
As many rounds as possible in 10 minutes of:
- 5 Hang Power Cleans (75% BW)
- 200 m Run
Post score and weight used.
Scaling Options: L1) Use 65% BW. L2) Use 55% BW.
Friday Aug 20th, 2010
On Friday we had a fun little WOD with heavy thrusters and high box jumps.
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Press
3 – 3 – 3 – 3 – 3
Not cleared for max effort presses? Do 5 – 5 – 5 – 5
Conditioning WOD
6 rounds for time of:
3 L Pullups
5 Thrusters (135lb / 95lb)
7 Box Jumps (32″ / 24″)
Scaling Options: L1) 5 rounds. L2) 4 rounds.
Thursday Aug 19th, 2010
On Friday we celebrated Dave’s birthday with a WOD inspired by the US Army Physical Fitness Test.
Happy Birthday, Dave! Hope you enjoyed your day.
We were also visited by Ross from CrossFit Richardson in Texas. Hope to see you again soon!
Warmup
Rolling
Joint Prep
Monostructural Warmup
Strength WOD
Deadlift
5 – 5 – 5
Conditioning WOD
“Dave’s Birthday WOD”
2 rounds of:
- 1 mile Run for time
- 2 minutes of Pushups for max reps
- 2 minutes of Situps for max reps
Rest 3 minutes between rounds
How do you measure up? Compare your results to the APFT Standards here and discuss in comments.
Note: The AFPT includes a 2-mile run. Feel free to time yourself for a full 2-miler!
Wednesday Aug 18th, 2010
We are a little behind on our “welcome” shout-outs for our newer members – so here they are! Welcome to the team, Carly, Kristin G, Natalie, & Ryann!
Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk
Strength WOD
Cleans
Practice for 15 minutes, working up to a new 1-rep max.
If you’re not cleared on Cleans, work on Clean Pulls for 7 min and Front Squats for 7 min.
Conditioning WOD
5 rounds for time of:
- 9 Ring Dips (strict – no kip)
- 15 Wall Ball Shots (10′ target) (20lb / 14lb)
- 21 Double Unders
Scaling Options:
Sub for Double Unders is Tuck Jumps.
L1) 4 rounds of: 9 Ring Dips | 15 Wall Ball | 21 Double Unders
L2) 4 rounds of: 6 Ring Dips | 12 Wall Ball | 18 Double Unders
Tuesday Aug 17th, 2010
We had great attendance at all of the classes on Tuesday… keep up the great work, everyone! Nicholas gets a shout-out for making significant improvement with his overhead squat.
Warmup
Rolling
Joint Prep
Olympic Warmup – Snatch
Strength WOD
Turkish Getups
3 – 3 – 2 – 2 – 1
(per arm)
Conditioning WOD
As many rounds as possible in 10 minutes of:
- 7 Overhead Squats (95 / 65)
- 7 Burpees
You’ve all probably heard the “shoe talk” by now… and many of you have switched to Vibram Five Fingers recently. J$$$ passed along an interesting article about the darker side of the rise in VFF’s popularity. Read the article here and discuss in comments.
Monday Aug 16th, 2010
It was the first time doing this CrossFit Benchmark as a CFSP WOD. If you’re not familiar with Eva, think “Helen on Steroids” and you might start to get an idea of what you’re in for. Or, you can look back and remember that this is the WOD that nearly killed Skinny… luckily everyone survived on Monday!
Warmup
Rolling
Dynamic Warmup
WOD
“Eva”
5 rounds for time of:
- 800 m Run
- 30 Kettlebell Swings
- 30 Kipping Pullups
Scaling Options:
No Kip? Do strict pullups at 1/2 reps.
L1) 5 rounds of: 800 m Run | 20 Swings | 20 KPU
L2) 5 rounds of: 400 m Run | 20 Swings | 20 KPU
L3) 3 rounds of: 400 m Run | 20 Swings | 20 KPU
