Buy-in: Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups
Deadlift & Press according to your matrix
Cash out: 3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.
JUMMMMPPPP!
Buy-in: Jump rope 5 minutes
5 rounds for time
30 squats
20 KB swings 2 pood Russian
10 pull-ups
Post time to comments.
Cash out: Jump around a bunch. Find something to jump on, or over. Do it a bunch of times, or until it stops being fun.
Here are some pics from the open house today! Great job everyone!
9am getting on down the road 
As a team complete:
Wall ball
Box jump
Slam ball
Burpee
Calorie row
number of reps of each will be designated by number of people on each team.
Post team time to comments.
This Saturday is Bring a friend day/ open house.. If you have been lurking, come on by and check us out and try a workout for FREE . Clients can bring a FREE guest.
Buy-in: Burgener warmup + Dislocates and rotational dislocates + 10 cartwheels each side
Deadlift
· Set 1: Same weight as Day Two, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Press
· Set 1: Same weight as Day Two, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Cash out:
Then, run two easy 400s, and perform one max 800m run. Record 800m time.
Broad jump 50m (Record the number of jumps it takes. Do as few as possible. Jump LONG) record number of jumps.
So.. you are paleo and working out, trying to be as healthy as possible but what about your kids? here are two interesting articles.
Food for kids…(what to pack for lunch, quick breakfast, and more…)
Dear Mark: Raising Healthy Children
Buy-in: Accumulate 1:00 of the “down dog” stretch + Accumulate 1:00 of shoulder opening wall stretch
Deadlift
· Set 1: +5# from Day Two, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Press
· Set 1: +2-5# from Day Two, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Cash out: Back squat 5-5-5-3-3-3
this is why you are fat. AND 17 more reasons you may not be losing weight
Buy-in: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups
You still warm up with light weight for DL and Press from here on out
Deadlift
· Set 1: +5# from Day One, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Press
· Set 1: +2-5# from Day One, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Cash out: 5 rounds, for time of 10 DB snatches, 55#/35# (5L/5R) + 10 one-arm (Russian) swings (5L/5R) + 10 burpees. Then, end your session with some against-the-wall stripper stretch and pigeon pose to loosen up your shoulders, back and hips.
Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K + 10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
· Set 1: 60% of 1RM, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Press
· Warm up with some presses at lighter weight
· Set 1: 60% of 1RM, 3-5 reps
· Set 2: 90% of Set 1, 3-5 reps
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 singles during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.)
I hear the roads are going to be allll better tomorrow..I know I am going crazy, and I am sure you are too.. here is a little WOD to keep you busy…
handstand hold, 30 seconds, squat hold 30 seconds…10 rounds
Thennnnnn
Test yourself on a max set of push ups…tight body chest to the floor…full extension! If you cannot do good form on your toes do your pushups from the knees. After that do 100 air squats for time.
Post times and thoughts to comments.
OHHH YEA>> HOMEWORK.. watch these videos on Pose running.. they will come in handy in the future I promise!
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.mov
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview2.mov
http://media.crossfit.com/cf-video/AgainFaster_CFE_WheelAnalogyPre.mov
Shoulder Press 1-1-1 reps
Deadlift 1-1-1 reps
Post loads to comments.
7 rounds for time
24″ Box Jump 10 reps
Sit-ups 10 reps
Post time to comments.
Starting Feb. 1, we’ll be trying a progressive wave cycle. For this program it is going to be important that you have a 1 rep max for both your Deadlift and Press, as we are going to use that number to get the work weight for sets. This program was in Pavel Tsatsouline’s Power To The People (PTP) and was modified by CF 603.
Friday the 29th we are going to be doing a max DL and Press day 1-1-1. Since we will a 1RM for both the deadlift and press, it’ll be easy to get a rough estimate of where you should start. It is important to have this number so that we can use this program effectively. If you do not get a new on on Friday, we will have to go with whatever your most recent max was.
This cycle is going to have the main focus of making these 2 lifts STRONGER.
This programing will be much different than our normal programing and is very strength biased. That being said, I want all of your feedback, as this will be a slower growth time for us, we will not be as “metcon” challenged during this stint, and it may become somewhat boring to some of you who are metcon addicted, the program will be scheduled Mon-Friday with a metcon treat on Sat.
You should not be sore from these workouts. In fact, the first few workouts will probably be easy. It does get harder, though. Don’t discount the frequency at which you are performing these movements. Four to five times a week is a LOT. To make up for the fact that we are lifting sooo much, we will have buy ins,cash-outs, Olympic lifts, gymnastics, and some tasty met-cons, but in the next 4+ weeks is: get stronger. A LOT stronger. Don’t overreach, get greedy, or lose patience. This is a slow progression, but very effective in building strength. With a stronger pull and press, you’ll find things that used to be hard, easier.
As many rounds as possible in 20 minutes:
400 meter run
2 rope climbs
Post number of rounds to comments.
1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Co-ordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
21-15-9
20 pound Slamball
2 pood Kettlebell swing to Russian
20 pound Wall ball
Post time to comments.
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Post time to comments.
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do a suicide sprint. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a suicide sprint must be completed.
Post times and number of penalties to comments.
Weighted Pull-up 2-2-2-2-2 reps.
Post loads to comments.
As many rounds as possible in 15 minutes:
10 Kettlebell swings 2 pood (Russian)
30 Double unders
post rounds to comments.
see you bright and earlyneed a fast meal replacement? Try here 5 Sweet and Savory Primal Shakes
“FUCT”
10 Rounds for reps:
1:00 Squats
1:00 Rest
Post number of reps per round and total to comments.
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments.
Last time we did this one click here annnd the time before that here
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed to comments.
10-9-8-7-6-5-4-3-2-1 rep rounds of:
135 pound Front squat
Sit-up
Post time to comments.
Four rounds, each for time of:
800 meter run
Rest two minutes between efforts.
Post times for each round to comments.
Here is a neat calculator to determine your one rep max using 3 or 5 rep max weights.. check it out
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
95 pound Deadlift 21 reps
21 Toes to bar
21 Double unders
Post time to comments.
Shoulder press 3-3-3-3-3 reps
Post loads to comments.
Cow pooling anyone? I would like to get some grass fed beef and or wild game meat
12 Deadlifts 315 lbs
1 Suicide Sprint
9 Deadlifts 315 lbs
2 Suicide Sprints
6 Deadlits 315 lbs
3 Suicide Sprints
Post times to comments.
Four rounds for time of:
25 Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
5 rounds for time
200 meter run
20 pull ups
Post time to comments.
Jakob in Colorado
Power Clean 1-1-1-1-1-1-1 reps.
3 rounds for time:
20 pound wall ball 30 reps
75 pound Hang Squat Snatch 30 reps
Post time to comments.
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Deadlift 3-3-3-3-3 80-85% of 1RM
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
here is the link to the time CF football ran this WOD. Looks like VERY few people did it rx’d or finished.. PLEASE post over there too if you do RX’d and or finish haheeheheh Kalsu @ CF football site
200 meter run
21-15-9
1.5 pood Kettlebell swing
Pull-ups
200 meter run
Post time to comments.
Happy New Year!! 2010 is the year of the Tiger .. RAWWWR heheh
75 Double unders
50 Burpee box jumps
75 Double unders
Post time to comments.
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
5 rounds for time
135# Thruster 10 reps
400 meter run
Post time to comments.
For time
200 M Sprint
20 Pull Ups
20 Handstand Push-ups
20 Knees to elbows
20 Burpees
20 Pistols
20 Broad Jumps
20 Ring Dips
20 Double Unders
Post time to comments.
As many rounds as possible 15 min
135 pound Hang Power Snatch 5 reps
10 24″ Box Jumps
1 Rope Climb
Post rounds to comments.
“Crossfit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
