Archive for November, 2009
Hero Week
This week we will be dedicating our WODs the the CrossFit Hero’s.
Skills (CrossFit)
2×10 Front Squat (use 75%1rm of your squat clean n press for weight) 90 seconds rest
Skills (Foundations)
Snatch
75# Power Snatch, 75 reps
Post total time.
No rest for the wicked
Sunday best.
Pushup test
in twenty minutes perform as many (real push ups, no knees) as you can. Chest must hit ground and elbows must lock out at top of movement.
Post score to comments
Also, for those of you dealing with rips on your hands from the last several weeks, here are a couple videos to take a look at on care and future prevention.
How to take care of calluses on your hands (Here is a link for a pumice stone which is a great inexpensive way to take care of yourself if you don’t already own a dremel)
Taping your hands for pull-ups. There’s a lot of debate on the best way in the box, but here’s one method you can try. The best thing to do is try different things and find what works best for you.
Swangel!
FSU vs UF
Apparently the truck won again. Great effort boys
My nightmare Saturday Seminoles vs Gators. Tomahawk chop day.
WOD for time
500 air squats
post time to comments
Black Friday
Coach Trish back in the clubhouse after a prolonged illness. Good to have her back
If you are in line you better be first.
Your assignment if you choose to do it.
10 rounds for time as follows
200m run
2 burpees
200m run
4 burpees
200
6burpees
200
8 burpees
200
10 burpees
200
12 burpees
200
14 burpees
200
16 burpees
200
18 burpees
200
20 burpees
Post time to comments
Thanksgiving
Phil, Anne, and Eric after finishing Cindy
Be nutritionally smart today please. Just because there is a ton of food doesn’t mean you need to eat it all. I don’t want to hear any whining, or moaning about you eating to much that you can’t work hard the rest of the week.
When you eat think of doing 50 burpees
Deadlifts
WOD for all
1×1x1×1x1×1x1 Deadlifts (today we are doing top n drop) however much you can pull from the deck to full extension then drop it. A failed rep counts as 1 of your 7 attempts post highest number to comments.
Lisa from the Dirty South CF ATL came in and crushed Cinday 15+ rounds
Cindy
Skills
Overhead Sqaut: 5rm
WOD
Cindy 20min AMRAP
5 pullup
10 pushup
15 squats
post score to results
Benchmark week ahead
Bryan did you get the LP# of the truck that ran over you.
Warm up
Run a mile
Skills
3 rounds max rep pull ups (rest 3 minutes between sets)
WOD
Grace (30 power clean and jerks for time) rx’d M 135 women 95
Scale as needed post results to comments
Homework
Ok it’s Saturday
If you are not helping Neil move do the following
Griff
2 rounds
Run 800 meters then 400 backwards
"Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments. Compare to 080922. Enlarge image Camille Leblanc-Bazinet, ninth overall in the 2010 CrossFit Games. "Before the Muscle-Ups" with Camille Leblanc-Bazinet, CrossFit Journal preview video [wmv] [mov] Heat 5 of Team Event 1, Thruster/Pull-up/Buddy carry, at the 2010 CrossFit Games - video [wmv] [mov] WOD Demo with Miranda, Chris and Mary - video [wmv] [mov] The 2010 CrossFit Games "Awesome" commercial by CrossFit Again Faster - video [wmv] [mov] "Crossing Over" by Adela Garcia, Muscle and Fitness Hers, featuring Rebecca Voigt and Kristan Clever. "You must be interested in finding the best way, not in having your own way." - John Wooden