REST DAY
Lets work on those Hip Flexors with Kelly Starrett from MobilityWOD.com
June 30, 2012
WOD Friday 6/29/12
Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
June 28, 2012
WOD Thursday 6/28/12
A) Weighted Pull up - Heavy Single
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
June 27, 2012
WOD Wednesday 6/27/12
AM
A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
Post Scores to Comments
A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
Post Scores to Comments
June 25, 2012
WOD Monday 6/25/12
AM
A) Front Squat - Heavy 5
B) Bench Press - Heavy Single
C) "Volkswagen"
21 - 15 - 9 of:
Body weight Bench Press
Pull ups
D) 5 sets of:
10 Ring Rows
*No more than 2 minutes Rest in between sets
PM
A) 5 rounds of:
6 Touch and Go Power Snatches
Rest 2 Minutes
*Attempt to increase the weight for each set
Post Scores to Comments
A) Front Squat - Heavy 5
B) Bench Press - Heavy Single
C) "Volkswagen"
21 - 15 - 9 of:
Body weight Bench Press
Pull ups
D) 5 sets of:
10 Ring Rows
*No more than 2 minutes Rest in between sets
PM
A) 5 rounds of:
6 Touch and Go Power Snatches
Rest 2 Minutes
*Attempt to increase the weight for each set
Post Scores to Comments
June 24, 2012
WOD Sunday 6/24/12
A) 5 rounds of:
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
Post Scores to Comments
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
Post Scores to Comments
June 23, 2012
WOD Saturday 6/23/12
A Big Congrats to all those Certified Awesome Athletes who competed at the Garage Games today! We had a few finish in the top ten! Ron Yellin took 6th, Joseph Arias took 4th, and Christina Gloger brought home the GOLD!!! Today's WOD will feature the workouts.
A) AMRAP 7 of:
1000m Row
Max rep Squat Clean (135#/95#)
B) AMRAP 5 of:
10 - 7 - 3 of:
Overhead Squat (115#/75#)
Weighted Sit up (45#/25#)
Sumo Deadlift High Pull (115#/75#)
C) AMRAP 10 of:
10 Burpees
25 Double Unders
10 Thrusters (95#/65#)
D) AMRAP 10 of:
15 Handstand Pushups
30 Ground to Overhead (135#/95#)
Max Rep Muscle ups/ Chest to Bar Pull ups
Post Scores to Comments
A) AMRAP 7 of:
1000m Row
Max rep Squat Clean (135#/95#)
B) AMRAP 5 of:
10 - 7 - 3 of:
Overhead Squat (115#/75#)
Weighted Sit up (45#/25#)
Sumo Deadlift High Pull (115#/75#)
C) AMRAP 10 of:
10 Burpees
25 Double Unders
10 Thrusters (95#/65#)
D) AMRAP 10 of:
15 Handstand Pushups
30 Ground to Overhead (135#/95#)
Max Rep Muscle ups/ Chest to Bar Pull ups
Post Scores to Comments
June 22, 2012
June 21, 2012
WOD Thursday 6/21/12
AM
A) Overhead Squat - Heavy Triple
B) 10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat (135#/ 95#)
Handstand Pushups
PM
A) Power Clean and Jerk - Heavy Single
B) Every Minute, On The Minute, for 10 minutes:
1 Power Clean + 2 Jerks
Post Scores to Comments
A) Overhead Squat - Heavy Triple
B) 10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat (135#/ 95#)
Handstand Pushups
PM
A) Power Clean and Jerk - Heavy Single
B) Every Minute, On The Minute, for 10 minutes:
1 Power Clean + 2 Jerks
Post Scores to Comments
Fear of Failure
One of the most common things you'll hear in a crossfit gym is the slamming of the weights during a workout. Your pushing yourself as much as possible and don't want to waste energy bringing down the weight slowly. Sometimes the weight your using on an overhead squat, press, or any Olympic lift is just too much that you'd be risking injury trying to lower the bar down quietly. If your going for a heavy single, or even triple, and don't drop the weight that you just used your whole body to get overhead you end up using just your arms and shoulders to bring it down. This can lead to serious injuries.
Other than the physical reasons for being able to drop the weight there are mental reasons as well. If you miss the lift, no big deal you just let it go. If you jerk 300lbs over your head and need it to come down, no big deal let it drop. That security and reassurance that it is ok to fail and ok to drop the weight is monumental to your performance. This is why working out at a facility where you can drop the weights is so important.
I did not have this luxury. I workout at a "Globo" gym most of the time and a few months ago they changed ownership. We had bumper plates that we would drop all the time. The new owners did not like this. We tried our best to not make noise as much as it sucked. I thought knowing that I couldn't fail would have a positive effect on my performance, but it was just the opposite. Every time I attempted a lift I was focused more on not dropping the weight then hitting the lift. A few weeks ago I attempted a 300lb jerk. I got it up, locked it out, but my feet were all over the place and I couldn't hold it. Instead of letting it go I tried to catch it like an idiot (I almost did, which would have been pretty cool). The 300lb came crashing down on my legs. Luckily I didn't break or tear anything, I just had a huge bruise and some discomfort for about a week.
Recently my friend purchased a squat rack and we have been working out in his garage. This week I attempted the 300lb jerk again and it was easier than your bowel movements after Doritos Locos Tacos. I whole-heartedly believe I nailed the lift because I wasn't afraid of what would happen if I fail. There was no pressure.
That's the beauty of working out in an environment of a Crossfit gym or an Olympic lifting gym, it's ok to fail, it's ok to slam your weights. If you have the privilege of working out in this sort of environment great, but if you don't and your doing Olympic lifting movements I strongly recommend you try training in one. It will put less stress on your body and less stress on your mind.
Oh hey fear...
Train hard, train smart.
Other than the physical reasons for being able to drop the weight there are mental reasons as well. If you miss the lift, no big deal you just let it go. If you jerk 300lbs over your head and need it to come down, no big deal let it drop. That security and reassurance that it is ok to fail and ok to drop the weight is monumental to your performance. This is why working out at a facility where you can drop the weights is so important.
Recently my friend purchased a squat rack and we have been working out in his garage. This week I attempted the 300lb jerk again and it was easier than your bowel movements after Doritos Locos Tacos. I whole-heartedly believe I nailed the lift because I wasn't afraid of what would happen if I fail. There was no pressure.
That's the beauty of working out in an environment of a Crossfit gym or an Olympic lifting gym, it's ok to fail, it's ok to slam your weights. If you have the privilege of working out in this sort of environment great, but if you don't and your doing Olympic lifting movements I strongly recommend you try training in one. It will put less stress on your body and less stress on your mind.
Oh hey fear...
Train hard, train smart.
June 20, 2012
WOD Wednesday 6/20/12
A) 10 rds of:
2 HEAVY Back Squat
60 seconds Rest
B) 5 rds of:
20 Chest to Bar Pull ups
15 Box Jumps (30"/ 24")
10 GHD Sit ups
*Finish with 200 Double Unders
Post Scores to Comments
2 HEAVY Back Squat
60 seconds Rest
B) 5 rds of:
20 Chest to Bar Pull ups
15 Box Jumps (30"/ 24")
10 GHD Sit ups
*Finish with 200 Double Unders
Post Scores to Comments
June 19, 2012
WOD Tuesday 6/19/12
AM
A) Squat Clean - Heavy Single
B) AMRAP 7 of:
1000m Row
Max Rep Squat Clean (135#/ 95#)
PM
A) Hang Snatch - Heavy Triple
B) 3 rounds of:
10 Toes to Bar
25 Double Unders
10 Thrusters (95#/ 65#)
Post Scores to Comments
A) Squat Clean - Heavy Single
B) AMRAP 7 of:
1000m Row
Max Rep Squat Clean (135#/ 95#)
PM
A) Hang Snatch - Heavy Triple
B) 3 rounds of:
10 Toes to Bar
25 Double Unders
10 Thrusters (95#/ 65#)
Post Scores to Comments
June 18, 2012
June 17, 2012
June 16, 2012
WOD Saturday 6/16/12
A) Push Press - Heavy Triple
B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
Post Scores to Comments
B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
Post Scores to Comments
WOD Friday 6/15/12
Sorry this is a day late ...
A) 3 rounds (Not for time) of:
MAX Distance Handstand Walk
MAX L-sit hold
B) 5 rounds of:
50 Double Unders
25 Toes to Bar
50 foot Overhead Walk (185#/ 115#)
PM
Every Minute On The Minute for 15 minutes:
3 Power Clean + 1 Jerk
Post Scores to Comments
June 14, 2012
June 13, 2012
WOD Wednesday 6/13/12
AM
A) Overhead Squat - Heavy 5
B) 10 rounds of:
5 Deadlifts (315#/ 205#)
20m Overhead Walking Lunge (45#/ 25#)
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Snatches
Next 5 minutes: 2 touch-and-go Squat Snatches
Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
A) Overhead Squat - Heavy 5
B) 10 rounds of:
5 Deadlifts (315#/ 205#)
20m Overhead Walking Lunge (45#/ 25#)
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Snatches
Next 5 minutes: 2 touch-and-go Squat Snatches
Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
June 12, 2012
WOD Tuesday 6/12/12
AM
400m Run
50 KB Swing (70#/ 53#)
400m Run
25 Burpees
400m Run
25 Squat Cleans (135#/ 95#)
400m Run
50 Chest to Bar Pull ups
*WOD courtesy of Spencer Hendel's Blog
PM
A) Bench Press - Heavy Triple
B) Weighted Pull up - Heavy Triple
C) Every Minute On The Minute for 15 minutes:
3 Bench Press (225#/ 135#)
3 Weighted Pull up (50#/ 35#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
400m Run
50 KB Swing (70#/ 53#)
400m Run
25 Burpees
400m Run
25 Squat Cleans (135#/ 95#)
400m Run
50 Chest to Bar Pull ups
*WOD courtesy of Spencer Hendel's Blog
PM
A) Bench Press - Heavy Triple
B) Weighted Pull up - Heavy Triple
C) Every Minute On The Minute for 15 minutes:
3 Bench Press (225#/ 135#)
3 Weighted Pull up (50#/ 35#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
"Shot in the Dark"
"Shot in the Dark" is a local documentary trying to get off the ground and filming. "Shot in the Dark" takes the viewer on a journey through the lives of several New York athletes, where sometimes sight is not a necessity. The sport they play behind black-out goggles threads their lives together. Any donation would be greatly appreciated and will go a long way. It's time the Army of Awesome joined together and helped out a good cause. Head on over to KickStarter to donate.
June 11, 2012
WOD Monday 6/11/12
AM
A) Back Squat - Heavy Single
B) Back Squat - 20 Rep Max
C) 3 Rounds of:
300m Row
30 Push Press (95#/ 65#)
30 Double Unders
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Cleans
Next 5 minutes: 2 touch-and-go Squat Cleans
Next 5 minutes: 1 rep Squat Clean
*Increase weight from from one 5 minute set, to the other
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
A) Back Squat - Heavy Single
B) Back Squat - 20 Rep Max
C) 3 Rounds of:
300m Row
30 Push Press (95#/ 65#)
30 Double Unders
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Cleans
Next 5 minutes: 2 touch-and-go Squat Cleans
Next 5 minutes: 1 rep Squat Clean
*Increase weight from from one 5 minute set, to the other
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
June 10, 2012
June 9, 2012
WOD Saturday 6/9/12
A) Strict Press - Heavy 5
B) 3 rounds of:
Max Reps in 90 seconds of Atlas Stone over 50" Bar (170#/ 115#)
Rest 90 seconds
C) 3 rounds of:
Max reps of Parallette HSPU
2 minutes rest
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
No vids of us, but here is a demo of WOD B
Post Scores to Comments
B) 3 rounds of:
Max Reps in 90 seconds of Atlas Stone over 50" Bar (170#/ 115#)
Rest 90 seconds
C) 3 rounds of:
Max reps of Parallette HSPU
2 minutes rest
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
No vids of us, but here is a demo of WOD B
Post Scores to Comments
WOD Friday 6/8/12
Sorry for the late post
A)
Front Squat - Heavy Triple
B)
AMRAP 3 of:
A)
Front Squat - Heavy Triple
B)
AMRAP 3 of:
Barbell Walking Lunge (bodyweight on bar)
Rest 3 minutes
AMRAP 5 of:
20 Pull ups
20 Box Jumps
Rest 3 minutes
AMRAP 7 of:
250m row
15 KB Swing (70#/53#)
15 GHD Sit ups
Post Scores to Comments
June 7, 2012
WOD Thursday 6/7/12
A) MAX Rack Jerk
B) Power Snatch - Heavy Double - Touch and go
C) 3 rounds of:
5 Power Snatches (185#/ 125#)
15 Push Press (185#/ 125#)
25 Double Unders
D) 4 rounds of:
12 Wallball
7 Toes to Bar
1 Rope Climb
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD C Demo w David Charbonneau, Ron Yellin, and Christina Gloger
Post Scores to Comments
B) Power Snatch - Heavy Double - Touch and go
C) 3 rounds of:
5 Power Snatches (185#/ 125#)
15 Push Press (185#/ 125#)
25 Double Unders
D) 4 rounds of:
12 Wallball
7 Toes to Bar
1 Rope Climb
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD C Demo w David Charbonneau, Ron Yellin, and Christina Gloger
Post Scores to Comments
June 6, 2012
WOD Wednesday 6/6/12
REST
CrossFit has organized a fundraiser to help St. Judes Hospital fight childhood cancer. It is called CrossFit Hope and any donation can help save a life. If you are interested in contributing to a good cause, click here to donate. Thank you.
CrossFit has organized a fundraiser to help St. Judes Hospital fight childhood cancer. It is called CrossFit Hope and any donation can help save a life. If you are interested in contributing to a good cause, click here to donate. Thank you.
June 5, 2012
WOD Tuesday 6/5/12
A) MAX Deadlift
B) Max Rep Deadlift (405#/ 265#)
C) AMRAP 20 minutes of:
400m Run
10 Muscle Ups
50 Double Unders
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A Demo with David Charbonneau (547.5# - One of the 2.5# fell off)
WOD B Demo with David Charbonneau
Post Scores to Comments
B) Max Rep Deadlift (405#/ 265#)
C) AMRAP 20 minutes of:
400m Run
10 Muscle Ups
50 Double Unders
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A Demo with David Charbonneau (547.5# - One of the 2.5# fell off)
WOD B Demo with David Charbonneau
Post Scores to Comments
June 4, 2012
WOD Monday 6/4/12
A) Max Height Box Jump
B) Back Squat - Heavy Double
C) 3 rounds of:
Max Rep Back Squat (90% of Double)
Max Rep Box Jump in 1 minute (30"/ 24")
Rest 90 seconds
D) 21-15-9 of:
GHD Sit up
Back Extension
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Ron Yellin (50")
WOD C DEMO w David Charbonneau (365#) - Prepare for the hilarious bail
Post Scores to Comments
B) Back Squat - Heavy Double
C) 3 rounds of:
Max Rep Back Squat (90% of Double)
Max Rep Box Jump in 1 minute (30"/ 24")
Rest 90 seconds
D) 21-15-9 of:
GHD Sit up
Back Extension
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Ron Yellin (50")
WOD C DEMO w David Charbonneau (365#) - Prepare for the hilarious bail
Post Scores to Comments
June 3, 2012
WOD Sunday 6/3/12
A) 3 Position Snatch (Floor --> Mid Hang --> High Hang)
B) 30 Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO
Post Scores to Comments
B) 30 Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO
Post Scores to Comments
June 2, 2012
June 1, 2012
WOD Friday 6/1/12
A) Power Clean - Heavy Single
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD C Demo w Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores to Comments
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD C Demo w Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores to Comments
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