Christmas bash

Special Christmas WOD for all of my fitness freaks!
Come have a great workout with me.

proper thruster form - great job last night everyone!

Mobility night

 Tonight we are going to work Mobility and Form. - You will definitely get a workout and a good stretch
-The Burgener Warm up
- Bottom of Squat for time
- Hollow Rock Hold for time
- Bulgarian Squat stretch for time
- Handstand Hold for time

time for rep

Warm-up
Shoulder Mobility on bar
Pass throughs
Overhead band stretch (drop down/standing)
Calf Stretch on wall
Perfect Stretch

2 rounds
Squats x 20
Push ups x 15
sit ups x 10
pull ups x 5

WOD: 3 rounds
Each round is 4 minutes long. You will run a 200 meter run and then complete a movement for max reps with the remaining time.
There is 1 minute rest between sets.

Round 1 - DB Deadlift
Round 2 - DB Hang Squat Cleans
Round 3 - DB Push Press

Score is determined by number of total reps performed.

Lunge, swing

Warm-up
"Shoulder Reset x2Min
Rotator Cuff Warm-up
Passthroughs x10
Cat Scratchersx 2
Squat Press-out x2 Min
OHS x15

2 Rounds
box jumps x10
squats x15
supermans x 20



Strength
2 Min Max Reps Push-up; 
1 min rest
2 Min Max Reps Sit-ups

WOD: 3/5 rounds for time of:
45/30 pound dumbbell, walking lunge, 10 alternating steps
45/30 pound Kettlebell/Dumbell swing, 15 reps

Tabata Whatever

Warm up:
Shoulder Reset x 2 min
Pass Throughs x 10
IR Stretch x 2 arm
Samson Stretch/30 sec per leg
Perfect Stretch/1 min per leg
Bottom of Squat x 2 min

2 rounds
Bear Crawl down/Crab Walk Back
KB swings x 15 (25/15)
Weighted Squats x 15 (25/15)

'Tabata' Whatever
Handstand holds or Handstand push-ups
Supine Pull Ups
Sit-ups
Supermans

Working for Turkey

 Warm up - 

400 m jog

Perfect Stretch x 3/leg

Pass throughs x 10

Shoulder Mobility x 1 min

Inch worm x 5

Supermans x 10

Cat Scratchers x 3

Bottom of Squat x 1 min

Handstand Hold x 1 min

WOD- For Time

100 Jump Rope Singles

90 Squats

80 Situps

70 Lunges (35/leg)

60 Pushups

50 Thrusters (20/15)

40 Kettlebell Swings (35/25)

30 Box Jumps (20"/16")

20 Burpees

10 Pullups

lift, jump

Warm -up
Pass-Throughs x 10
Overhead Stretch/Shoulder mobility on dance bar
Jump Rope x30
Bear Crawl down
Crab Walk back
Upright Squat Press out (2 minutes)

2 Rounds
Sit-ups x 10
Squats x 10
Handstand Hold for time
Perfect Stretch x 2/leg

WOD:
5/7 RFT
Deadlifts x 10
Box Jumps (20/24")

lift, lunge, jump

warm up:
shoulder reset with dumbbells x 2 min
pass throughs x10
rotator cuff warm up
standing overhead stretch/squat hold overhead press
perfect stretch x2 min/leg
Pigeon Pose x 2 min/leg

Pushups x15 (hands off the ground)
OH Squats x15 with barbell
Jump Rope x15
Pull-ups x10

5/7 RFT
9 straight leg deadlifts
15 Overhead lunges
21 Line Jumps

Run, Sit, Fly

Warm-up:
Jump rope x50
Pass throughs x10
Perfect Stretch x2/leg
OH squat stretch with pvc x10
Leg Crossover x 2min
Straight Leg Hamstring Stretch x 2min

2 Rounds:
Push ups x10
Pull-ups x10
Lunges x10/leg
TGU x 6 (3 per arm)

4 Rounds For Time
250m
50 sit-ups/25
50 supermans/25

Warm Up:
Shoulder Mobility
Pass throughs x15
IR with PVC x2/arm
Squat Press out x2min
OH Squat with PVC x15
Pigeon Pose
Leg Crossover 

2 Rounds:
Push ups w/ hands off floor x10
Pull-ups (supine) x10
Sit-ups x10
Supermans x10
Lunges x10

AMRAP 10/15 min
5 KB Swings
10 Push Press
15 Squats

Cool Down
Perfect Stretch
Cat Scratchers
Couch Stretch

Run, Lift, Burp

Warm-up- 2 Rounds
Passthroughs x10
IR Stretch with PVC
Shoulder reset on bar
Squat Press out x4 (bottom of squat)
Squats x10
Lunges x10
Supermans x10
Cat Scrfatchers x3
Perfect Stretch x 2/leg
Pigeon Pose x2/leg

Mechanics: Deadlift

WOD
3/4 RFT
400 m run
deadlifts 15/25
burpees 15/25

AMRAP time!

Warm-up
Shoulder Reset
Pass throughs x10
Bottom of squat
OH Squat x10 (test)
OH stretch (standing)
OH Squat x10 (re-test)

2 rounds:
Handstand push-up x5 (or 20 sec hold)
box jumps x10
Kettlebell swings x10

AMRAP 10/15min
10 Thrusters
10 Sit-ups
10 Back extensions

Run - Squat

Warm Up:
pass throughs
Shoulder reset
Lat/Tri stretch
Jump Rope x50/ 20 DU
Perfect Stretch x2
Samson Stretch x2
Couch Stretch
Bottom of Squat (4 min.)

2 Rounds
Pull-ups x10
Push ups x10
Sit-ups x10
Lunges x10
KB Swings x10 (Russian)

6:30- Mechanics: Squat/Front Squat/Overhead Squat
7:30 Push Press 1,1,1

4 RFT:
400m run
50 squats

Thursday Fun Day

Warm up:
200m jog
perfect stretch 2x30sec.
Flexion/IR 20sec each leg
shoulder mobility
OH stretch
Lat/Tri stretch
Bottom of squat (4 minutes)

2 rounds
Jump Rope x20
sit-ups x10 (military)
push ups x10(hands off floor)
Supermans x10
Lunges x10 (5 per leg)

6:30: Mechanics - Deadlift/SDHP/Clean
7:30: SWOD - DB Push Press (1,1,1,1,1) Set New PR by at least 5lbs.

WOD: AMRAP (8/12 min)
5 DB Deadlifts
5 burpees with box jump
7 Hang Squat Cleans
7 Push Press
9 sit-ups

Happy Birthday DOUG!

For my birthday present, Jerimiah Childress destroyed my in a WOD this morning and is now going to coach my evening classes for me. He is the Head Trainer for CrossFit Tulsa and very knowledgeable in form and function. Come out and learn a lot from this guy tonight. I will be back on Thursday.

Warm-up:

Passthroughs x10
Shoulder Mobility
OH stretch
Lat/Tricep Stretch
Perfect Stretch x2/leg
Samson Stretch x2/leg
Hamstring box stretch x2/leg
Inch worm with push up x5
Lunges x10 (5/leg)
TGU x10 (5/arm)
Handstand hold x 10.20 seconds

6:30: Mechanics - Deadlift/SDHP/Clean with PVC
7:30: SWOD; Push Press 1x20 @65% of 1RM

WOD: For Time (Scale 6:30 members)
35 Squats
35 Push-ups
35 Sit-ups
35 Jump ropes
35 Push Press
35 Straight leg raises
35 KB Swings
35 pull ups (supine or assisted)
35 Burpees

clean,push,jump,lunge

WARM-UP
Shoulder Reset
Passthroughs x10
Overhead Stretch x2
Lat Stretch x 2
Perfect Stretch x2
Crab Walk
Bear Crawl
Inch Worm
Supine Pull-up x10
Samson Stretch

Mechanics: Deadlift/SDHP/Clean
WOD:
3RFT/5RFT
5 Squat Cleans
10 Push-ups(hands off floor)
10 M Broad Jump
10 M Lunge

Sumo it up

warm-up
Pass throughs
shoulder reset
OH stretch
Lat Stretch
Rotator Cuff Warm up
hip/psoas stretch
couch stretch
side to side mobility

2 Rounds
pushups x10
pull-ups x10
OH squats x10
Lunges x10 (5/leg)
supermans x10

6:30:
Mechanics: Deadlift/Sumo Deadlift High Pull

WOD: AMRAP 12 minutes
12 sit-ups
12 box jumps
12 SDHP

7:30:
SWOD: Push Press 3,2,1 (80/85/90%)
WOD: AMRAP 20 minutes
6 shoulder press
9 SDHP
12 Sit-ups

'Murph'- scaled

For Time:
1 mile run
100 push ups
100 sit ups
100 squats
1 mile run.

Scale accordingly.

The Unknown

Warm up:
Pt. 1-
Pass throughs
Rotator Cuff WU
Shoulder Mob.
Lat Stretch/ Tricep on the wall
Overhead Stretch

Pt. 2-
Sit-ups x20
Push ups x20
Jump Rope x20
Squats x20

Pt.3 -
Samson Stretch
Couch Stretch
Perfect Stretch
Flexion/IR (Pigeon) Stretch
Sit at bottom of squat (1 minute)

6:30: Mechanics - Squat/Front Squat/Thruster

5RFT/3RFT
15/10 Sit-ups
15/10 Box Jumps
15/10 Thrusters

7:30: SWOD - Push Press 1x25 @ 55% 1RM
"The Unknown"

'Nancy'

Warm up:
pass throughs x10
Shoulder reset
OH Stretch
Wall - stretch
Samson Stretch
Flexion/IR Stretch

2 rounds
Jump rope x25
Sit-ups x20
Push ups x15
Lunges x10
Pullups x5

6:30;
Mechanics: Squat/Front Squat/ Overhead Squat

7:30: Push Press 1x20 @60% + 5lbs.

WOD: 'Nancy'
6:30 - 3 RFT/7:30 - 5RFT

400m run
Overhead Squat 15 reps (45/27 bar)

Heartbeat

Warm-up:
pass throughs x10
lat stretch
shoulder mobility
perfect stretch
calf stretch
Lunges x10
Jump rope x20 (DU)

mechanics:
squat/front squat/hang clean

SWOD:
Push Press - 5x5 @85% 1rm


WOD: AMRAP 15 minutes
8 burpees
10 sit-ups
12 KB swings (55/35)

Cool down:
cat scratchers
static hamstring box stretch
Lacrosse ball on shoulders/back

Going Crazy

Warm up:
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x3
Overhead Stretch x3
Perfect Stretch w IR & Flexion x3
Side lunge Stretch x3

2 Rounds: Med Ball Toss WU
Overhead x10
Side to Side 5/side
Chest Pass x10
Under Hand x10

6:30
Mechanics: Squat/Front/Overhead


WOD: For Time
10 Jump Ropes
25 Walking Lunges
30 Supine Pull-ups
25 Box Jumps (24"/20")
30 Push-ups
25 Kettlebell Swings (55/35)
30 Sit ups (Unanchored/Military)
25 Thrusters (35/20)
30 Supermans
25 Push Press (35/20)
10 Deadlifts (55/35)

run/squat/push

Mobility Warm-up:
Pass Throughs x 10
Glutes to Ground hold (relaxed back) x 1 minute
Shoulder mobilty on bar

Lat stretch
Couch Stretch
Flex/IR leg stretch

2 rounds:
sit-ups x15
lunges x 10
pull-ups x5
bear crawl-down
crab walk-back
perfect stretch

6:30:
Mechanics: Squat Clean & Jerk

WOD:
3 RFT
200 m run
10 Squat Cleans
20 pushups

7:30:
Strength - Push Press 3x5 (85% of 1RM)

WOD:
4 RFT
200 m run
12 Front Squats (45#/35#)
24 pushups (chest to ground)

Burp/Press/Sumo

NOTE: Bring your jump ropes and Lacrosse balls tonight

Warm up:
Pass throughs x20
Shoulder mobilization @ 30sec/arm
Samson Stretch @ 30sec/leg
Flex/IR stretch @ 30sec/leg
(2 times on each stretch)

2 Rounds:
Sit-ups (military style OR K2E) x 10
Pull-ups x 10
Lunges x 10 (5/leg)
DU x10 (Must be double unders if you can do one at a time)

6:30
Mechanics: Press/Push Press/ Push Jerk

7:30
SWOD: Push Press - 1x20 (50% of 1RM)

WOD:
AMRAP (10 min. for 6:30/ 20 min. for 7:30)

Burpees x5
Push Press x10
SDHP x15

Push, Lunge, Jump/TGU

Warm-up x 2 rounds
Pass throughs x10
OH stretch x2/arm
Sit-ups x15
push-ups x 15 (hands off floor)
pull-ups x15
Squats x15
Shoulder Mobilization
Perfect Stretch x2/leg

6:30:
Mechanics: Press/Push Press/Push Jerk

5RFT
10 DB Push Jerk (sub press if needed)
10 DB Lunges (same weight/5per leg)
30 DU/50 Singles

7:30:
Mobility: Hip Range/Adductor/Scap stretch

For Time:
30 Turkish Get-ups (go as heavy as possible without sacrificing form)

RFT

Warm-up x 2
Pass throughs x10
Supermans x10
Sit -ups x10 (Military style)
Lunges x5/leg (10)
Pull-ups x10
Hand Stand Hold x 20seconds

Mobility:
shoulder range
Couch stretch for leg and psoas

6:30 -
Mechanics: DL/SDHP/Med Ball Clean

3 RFT
10 med ball cleans (10#)
12 KB swings (20#)
15 push ups (chest to ground)

7:30 -
Strength - Push Press 5x5 (80% of 1RM)

4RFT
30 Du / 60 singles
25 Weighted Squats (Weight bar)
20 Push ups (hands off floor at bottom)
15 KB Swings (55/35#)

Death by AMRAP

2 rounds
Pass throughs x10
Bear Crawl
Inch Worm x3
Shoulder Mobilization (Just 1 time)
Crab Walk
OH Squat x10
Situps x10 (OR K2E)
Perfect Stretch x2/leg (just 1 time)

6:30
Mechanics: Deadlift/SDHP/Clean

10 min AMRAP
SDHP x12
Push Press x9
Jumping Pullups x6

7:30
Mob: Psaos Standing Stretch

15 min AMRAP
200 m run
24"/20" box jump x 12
Strict Press x6 (75% of 3 rep max)

Lift/Crawl/Burp & Tabata

Warm-up: ALL
Pass throughs
OH stretch
Shoulder mobilization (2min.)
Psoas/hip mob. (1 min per leg)
Jump Rope
OH squat
Supermans

6:30:
Mechanics: Deadlift/SDHP/Burpees
WOD: 3 RFT
Deadlift x10
Bear Crawl x20yrds
burpees x30

7:30
SWOD: Push Press 3x3
WOD: Tabata This

Cool Down: ALL
Cat Scratchers
Flat back knee pull to extension
OH stretch

Lift, Clean Jump

Warm up:
Pass throughs x 10
IR stretch
OH stretch
Lunges x 5/leg
Inch worm x 5
Femur stretch x 20 seconds
Perfect Stretch x 2

2 rounds
OH squats x10
Push Jerk x 10
Sit-ups x 20
Handstand hold x 20 seconds

6:30:
Mechanics: Deadlift/SDHP/Clean
7:30
Mobility: Shoulders

WOD: 5 RFT
10 Power Cleans (heavy DB or weighted pilates bar)
20 Double Unders (40 singles)

Jump, Press, Pull

Warm Up:
Passthroughs x10
Rotator Cuff
Overhead stretch x 2/arm
Lunges x 5/leg
Jump Rope x 30
Perfect Stretch x 2/leg

2 Rounds-
Overhead Squat x 10 (PVC)
Push ups x 10 (hands off floor at bottom)
Supermans x 10
Dips x 10
Handstand Hold For Time

6:30 & 7:30
Mechanic Work - Press/Push Press/ Push Jerk (PVC)

WOD: 21/15/9
Box Jump (24"/20")
DB Push Press (45/25#)
SDHP (75/45#)

Thruster & Swing

Warm Up:
Pass throughs x10
IR Stretch
Overhead Stretch w/bands
Bear Crawl
Crab Walk
Jump Rope x 50
Perfect Stretch x2/leg

2 rounds
Pushups x10
Squats x10
Sit-ups x10
Overhead Squats x10

6:30: Mechanics
Press/Push Press/Push Jerk

7:30: SWOD
Max Pullups OR Barbell Upright Rows

WOD: For Time
DB Thrusters (15/10)
KB Swings (55/35)
50-40-30-20-10

Squat & Jump

Warm-up:
Passthroughs x10
Rotator Cuff Warmup
IR Stretch
Bear Crawl
Spiderman Crawl
Lunges x10
Sit-ups x 15
Supermans x 20
Cat Scratchers
Perfect Stretch x 3/leg

6:30 - Squat/Overhead Squat Review (Team WOD)
7:30 - TGU x5/arm (2 rounds as heavy as possible) -

WOD - Overhead Squat/ Jumping Pull-ups
25-40/20-30/15-20/10-10/5-5

6:30 Team WOD - teams of 2 - each person must perform all reps from each movement. Teams may work at the same time on different movements. Rest only if teammate is not finished completing their reps. REST IS IN THE MIDDLE PUSH UP POSITION!

7:30 -
WOD will begin and end with 50 Burpees (if a team WOD) and 25 if an individual WOD
Individual or Team WOD will be determined at time of class!

The Beginning

Warmup

Passthroughs x10

Rotator Cuff Warm-up

Crab Walk

Spiderman Crawl

Bear Crawl

Inch Worm

DU x10 (singles x20)

Strength

6:30 - Squat/Front Squat/Overhead Squat

7:30 - Max Rep Pull-ups x 2

WOD

For Time

75/100 sit-ups

50/75 squats

25/50 burpees

50/75 squats

75/100 sit-ups

Cool Down

Samson Stretch x 2/leg

Quad stretch on box

Laps

6:30/7:30
250m run
125m Overhead walk
125m firemans carry
25 weighted sit-ups
125m firemans walk
125m overhead walk
250m run

Anytime you have to set the weight down (on the ground), a penalty is incurred.
Penalty payment is 5 burpees per drop at the end of the WOD.

Row,Press,/Run,lunge,Jump

6:30- CrossFit
21-18-15-12-9-6-3
Renegade Row
Shoulder Press
_____________________
7:30 Volleyball
250m run
125m lunge
250m run
125m broad jump
250m run

run-lift-pull/run N jump

6:30 Crossfit (courtesy of Jerimiah)
Strength:
DB Push Press- 3,2,1,1,1

3RFT
400m run
30 DB Straight leg deadlift (35#/20#)
15 Supine Pull ups
_______________________________
7:30 - CrossFit Volleyball
Strength: DB Push Press - 1 Rm (1,1,1)
250 m run
125 m lunges
250 m run
125 m broad jump
250 run

A New Month- started right

6:30 Crossfit
Strength - Dips x x for max reps

250 meter sprint
25 Overhead Lunge Steps (35# DB)
25 Kettlebell swings (35#)
25 Squats
25 Jump Boxes (20")
25 Deadlifts (35# DB)
25 Mountain Climbers
25 Thrusters (35# DB)
250 meter sprint

7:30 - Crossfit Volleyball
 Strength: Handstand holds x 3 for time

5 RFT
20 pushups
30 situps
40 squats

deadlift-Jump/Bring the Pain

6:30
Strength - tabata sit-ups

WOD: CrossFit
10 AMRAP
5 deadlifts (heavy)
5 burpee box jumps

7:30 - CrossFit Volleyball
strength-

WOD
B2B
Jump Rope
Burpees
Sit-ups
Burpees
Jump Rope
B2B

Run and Squat/Squat,Knee,Press

6:30
4 RFT
400 m run
50 Squats
_______________
7:30
For Time
21-15-9
DB Squat
K2E
DB Push Press
w/ 200m run after each round

Dirty Thirty

For Time
30 box jumps
30 Sit-ups
30 burpees
30 Lunges
30 DB swings
30 Push Press
30 Supermans
30 thrusters
30 jumping pull-ups
_______________________

Cathy Essley- 13?
Jerry Malcolm- 19:15
Jeannie Hanna- 16:00 (JeannieW@magnaok.com)
Codi Winters- 14:03
Steven Lacy- 17:39 : )
Barbie Lacy- 16:41 : (
Lori Kanitz- 16:32

Crossfit Volleyball
Mary Arndt- 10:46
Bailey Brook-10:52
Emily Dailey- 11:10
Diana Hassink- 10:59
Cat Roth- blank
Aubrey Roth- blank

lunge, push, swing/ Burpee box jumps

6:30
10 RFT
50ft. Overhead lunge (55#/35#)
10 pushups
10 KB Swings(55#/35#)
_______________________________
7:30
Strength: Hanging pull up hold for time x3
100 burpee box jumps for time
_____________________________________________
Jeannie/Louise William-Hanna -15:10 (3 RFT)
Lori Kanitz- 20:58
Barbie Lacy- (blank)
Steve Lacy- 25:40
Jackie Barnett- 25:16

Volleyball:
Emily Dailey- 7:52
Amy Schatzzie- 7:44
Mary Arndt- 7:58
Cat Roth- 5:20 (50 reps)

SDHP-JP/Bring the Pain

6:30 - AMRAP - 15 min.
SDHP - 15 reps
Jumping Pull-ups - 21 reps
(Post loads and Round completed)
_________________________________________
7:30 - CrossFit Volleyball
"Bring the Pain"
B2B
Jump Rope
Burpees
Jumping Pull ups
Burpees
Jump Rope
B2B

thrusters-sit/DU-jump-swing

6:30 - CrossFit
5 RFT
Thrusters (55#/35#) - 15 reps
30 sit-ups - (Military style)
__________________________________
7:30 - CrossFit Volleyball
3 RFT
40 DU/80 singles
30 box jumps (20")
20 Kettlebell swings (35#)

Run N Burp/3-6-9

6:30 CrossFit
21-15-9
Farmers Walk(run) (65#/35# DB) 50m
Burpees
-Run forward going down/run backwards coming back/forward going down/backwards to end line to finish
______________________________
7:30 CrossFit Volleyball
AMRAP 3 min/ 3 rnds - w/ 1 min. rest between rounds
3 deadlifts (35#)
6 Push Press (20#/15#)
9 burpees

FGB/Tabata This

6:30 CrossFit
FGB: 3 rounds
1minute per exercise. Move from movement to movement. The clock does not stop between exercises and there is a 1 minute rest between rounds. Keep TOTAL Reps

DB Thrusters (10#/12#)
DB SDHP (25#/35#)
Box Jump (16/20)
DB Push Press (25#/35#)
Jumping Pullups
REST
_____________________________________
7:30 CrossFit Volleyball
Tabata This
8 rounds of 20 sec on/10 sec off. Rest 1 minute between exercises
Lowest rep count of the 8 rounds is your score per exercises

Jumping Pullups
Pushups
Sit-ups
Squats

57 inch box jump...
CrossFit works!

The Fives

6:30 CrossFit
SWOD: 5 minutes
Dip Practice
(between boxes with assistance of feet or Dip pushup for strength)

WOD:
OTMEM (On the minute Every Minute) 15 minutes
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
______________________________
7:30 CrossFit Volleyball
SWOD: 5 minutes
Dip Practice
(between boxes with assistance of feet or Dip pushup for strength)

WOD: AMRAP 12 min. (As Many Rounds As Possible)
5 Burpees
5 Hang Power Cleans
5 Front Squat
5 Push Press

Deadlift, Run, Sit

6:30 CrossFit/ 7:30 CrossFit Volleyball

Warm-up x3: Take your time and work Form/Flexibility and Free range of movement
Pass throughs x10
IR Stretch
Push-ups x10
Squats x 10
Jump Rope x20 (OR 10 Double Unders)
Walk on toes
Walk on Heels
Inch Worm x3
Perfect Stretch x 2/leg

SWOD:
Max Dips (3 attempts)

WOD:
5 RFT
Deadlift (135#) - 15 reps
400 m run
15 Sit-ups (feet under weight)

June 10th, 2010

6:30 - CrossFit
Warmup -x3
Pass throughs x10
Push ups x10
Sit-ups x10
Squats x10
Jump Rope x20
Samson Stretch

Strength:
Chin above bar for time x3

WOD: For Time
50 Thrusters (45#)
40 DU (80 single Jump Rope)
30 KB Swings (55#)
20 Overhead Lunges 10/leg (Hold bar in Snatch position)
10 Burpees

June 8th, 2010

6:30: CrossFit
- 20 min AMRAP
5 jumping pull-ups
10 pushups
15 sit-ups

______________________

7:30: CrossFit Volleyball
- 12 min AMRAP
9 Thrusters
15 Jumping Pull-ups

swingsNjump/burp,clean,jump

6:30 - CrossFit
Warmup - x2
Pass throughs x10
Lunges x10 (5/leg)
sit-ups x10
burpess x10
spiderman crawl
Perfect stretch x2/leg

SWOD: 3x5 DB deadlift

WOD: 21-15-9
KB swings (35/55)
Box jump (24"/20")
______________________________
7:30 - CrossFit Volleyball
Warmup -
Pass through x10
DU x15/jump rope x30
Inch worm with push up x5
Sit-ups x10
Perfect stretch x2/leg

Speed Work: on 'GO' command
-side shuffle
-side shuffle other side
-gradual build up
-side to side on court (touching corners)
on stomach, push up and sprint

Skill: DB cleans

WOD: 3 RFT
10 burpees
15 DB cleans
21 DU's/50 singles

Travel WODS

Here is a list of Travel Workout ideas courtesy of Next Generation CrossFit.

If anyone knows how to add a PDF link on a blog let me know and I will put it in with the other links.

Thanks
Doug

Travel WOD's

Run, Sit, Push, Pull/ Sit, Lift, Press

6:30 CrossFit @ ORU
Warm -up -
Pass throughs x10
Bear crawl
Crab walk
Lunes x10
Medball-partner warm up:
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10
Perfect Stretch x4/leg
Samson stretch x2/leg

3RFT-
400 m run
40 sit-ups
20 push-ups
10 supine pull ups (feet on box)
______________________________________
7:30 - CrossFit Volleyball @ ORU
Warm-up:
2 laps around the track
Perfect Stretch x2/leg
Pass-throughs x10
Rotator Cuff WU
Squat x10 (work form and depth)
Deadlift x10 (PVC)- Work form
Push-ups x10
Supermans x15

Skill: Press/Push Press/ Double Unders

WOD - AMRAP 7 minutes
15 weighted Sit-ups (10/12/15 lbs)
12 DB Deadlifts (12/15 lbs)
9 DB Push Press (8/10 lbs)

Fight Gone Bad/Benchmark

6:30 - CrossFit
Warm-up:
Pass-throughs x10
Rotator Cuff WU
IR stretch 3/arm (hold for at least 5 seconds
Push ups x15
Sit-ups x15
Lunges x 10 (5/leg)
Straight leg box stretch
Samson Stretch

"Fight Gone Bad" - 3 rnds for total reps
1 minute per station/meovement. Clock does not stop between stations. 1 minute rest between rnds.          Keep total reps
- Squat
- deadlift
- push press
- SDHP
- Rest
___________________________________
7:30 CrossFit Volleyball
Warm-up:
Pass throughs x10
Rotator Cuff Warm-up
IR stretch
Jump rope x30
Perfect Stretch
Shuttle Run (on court) End Line (EL)/3 mtr/EL/Half court/EL/far 3mtr/EL/whole court
Inch worm x 5
Samson Stretch

Skill: Front Squat/Deadlift

WOD: Benchmark/ Baseline
25 Deadlifts (5/8lbs/)
20 squats
15 sit-sups
10 push-ups
5 pull ups rows

Rest 5 minutes/ Repeat

Breaking the American Record 10K time

All of you need to see this: A guy who only ran 5k's and trained for 5k's runs a 10,000 (10K) race and DESTROYS the American Record. He also weighs 161 lbs...one of the heaviest people to run this race.

"Isn't it interesting that a guy who trains faster, shorter distances and carries more muscle enters a race and SMOKED thinner, lighter guys who train for longer distances?" - quote from Ownerof Next Generation CrossFit

Deadlifts, sumos and cleans

6:30 Class - CrossFit @ ORU
Warmup: x2
Pass throughs x10
bear crawl down
crab walk back
squat x10
sit-ups x10
supermans x10
perfect stretch x2/leg

Skill: Deadlift/Sumo Deadlift High Pulls/ cleans

WOD: AMRAP 7 minutes (go as heavy as possible on rows and deadlifts)
4 renegade rows
6 deadlifts
8 Burpee box jumps (16"/20)"

Jackie - 4 runds/ 25#/20"
Jerry - 3 rnds - 30#/14"
Lori - 4 rnds + 1 burpee/ 20"
Ana - 4 rnds/20#/20"
Britni - 4rnds + 1 deadlift/16"
Amanda - 4 rnds/15#/12"
__________________________________

7:30 - CrossFit Volleyball @ ORU
Warmup:
4 square jog w/ side shuffle (3x's/ faster each time)
Pass-throughs x10
Jump Rope x20
Push-ups x10(learn form)
Foundation #1 - Squat
Perfect Stretch

Base #'s: (3 attempts)
- Standing Vertical (3 attempts)
- Standing broad jump(3 attempts)

Tabata box jumps
8 rounds (RNDS) 20 seconds on/10 seconds off
as many reps as possible.

Emily D: 6.4/6.1/77 reps
Josie: 8.8/6.5/74 reps
Lauren: 8.7/7.1/69 reps
Bailey: 7.10/6.10/61 reps
Emily B: 8.6/5.11/61 reps
Audrey: 7.3/5.5/62 reps
Sofia: 8.6/6.8/69 reps
Amy: 8.2/6.6/62 reps

Good first night!

shoulders and more shoulders

Warm up:
Pass throughs x10
Rotator cuff Warm up
IR Stretch x4 each arm
inch worm x 3
lunge down and back
Handstand hold x3 (20 seconds each)

Skill Work; Foundational movement
Press/Push Press/Push Jerk

500 Meter run THEN -
5 RFT
5 Push Press (PVC)
5 Over head lunges with DB
5 Push Jerks (PVC)
5 Burpees

These should be perform with superb to perfect form with the light weight. It should also be done at a very high level of intensity to get the Metabolic conditioning factor.

Steven: 11:14/12#
Barbie: 14:24/#5
Lori: 10:50/
Jerry: 12:03
Amanda: 11:12/PVC
Britni: 11:28/#5
Matt W: 10:54/20#/ #10 total for overhead
Ana: 12:29/10#

Bottom to Bottom Tabata This

Warm up:
pass throughs x10
Rotator Cuff WU
IR stretch
Lunges x10
Push-ups X15
Sit-ups x20

Foundational Movements Introduction/Skill Work
Squat/Front Squat/Overhead Squat

Botttom to Bottom Squats ('tabata this' style)
20 sec on/10 sec. off for 8 rounds
Score is your lowest reps performed in any 1 round.
_______________________________________________
Great job tonight, even those that are new. Way to push yourselves.
Joy - 17
Jerry - 8
Ana - 4
Lori - 9
Steven - 10
Barbie - 5
Jenna -
ABbey
Amanda - 4
Britni - 7

Ending on a High Note

Well this will be the official end to the first semester session of CrossFit at ORU, so of course we have to do something special.

 For Time -

100 Double Unders (300 singles)

90 Squats

80 Situps

70 Lunges

60 Pushups

50 Thrusters (20/15)

40 Kettlebell Swings (55/35)

30 Box Jumps (20"/16")

20 Burpees

10 Pullups

We will scale as needed...

Death by Tabata

Warm up x 2
Pass throughs x 10
Walking lunge x 20 ft
bear crawl down/ crab walk back
Straight leg hold (6 inches) x 30 seconds
handstand hold x 20 seconds
Straight Leg stretch x 10 seconds

Tabata Deadlifts/Burpees
20 sec. on/ 10 sec. off
Alternating between deadlifts and burpees

Perform as many deadlifts as possible in 20 seconds. Rest for 10 seconds and then perform as many burpees as possible. Alternate back and forth for a total of 16 rounds (8 minutes.)
___________________________________
Steven - 108 reps
Barbie - 88
Jerry - 98
Tina - 96
Ju - 93
Petal - 89
Jackie - 96

Burpees, Boxes,Squats

Warm up
Pass throughs x10
bear crawl (down/back)
lunges x 10 (5 per leg)
pushups x 10
sit-ups x15


3 rounds for time
5 burpees
7 box jumps
9 overhead Squats
_________________________
Steven - 4:21
barbie - 4:57
Micheal - 4:54
Jeremy - 4:19
Jerry - 4:59
Lori - 3:53
Tina - 3:11
Matt - 6:20
Petal - 5:05
Joy - 5: ?

Thrusters, Sit-ups, Lunges, OH MY!

Warm-up:Work FORM and TECHNIQUE
Pass-throughs x10
Push-ups x10
squats x10
supermans x10

Skill set: L-Sit holds x 3 with partner assist

AMRAP 15 minutes
1 round consists of -
     10 thrusters
     10 sit-ups
     10 lunges (5 per leg)
     10 sit-ups
_________________________
Steven - 5 rnds + 8 lunges
Barbie - 4 rnds + 4 SU (2nd set)
Jerry - 5 rnds + 10 thrusters
Abigail - 4rnds + 4 SU (2nd set)
Lilia - 6 rnds
Lori - 5 rnds + 10 SU (2nd set)
Ju - 6 rnds + 3 thrusters
Petal - 4 rnds + 9 SU (2nd set)
Matt W - 5 rnds + 8 thrusters

Sprint, Deadlift, Thrusters - #2

Warm-up x2
pushups x10
squats x10
lunges w/ hands over head x10 total
superman x5  (up and down 5 times)

Skill work -
Handstand hold for time
L-Sit Lesson #1

4 rounds for time:
500 m run
21 deadlifts (45#/25#)
15 thrusters (45#/25#)
______________________________
                 Old times   /   New time
Steven - 26:47 / 21:54 (PR)
Barbie - 33:06 / 30: 13 (PR)
Jerry - 27:45 / 27:22 (PR)
Lilia - 25:11
Jackie - 21:45 / 22:39 (PR - weight)
Matt W. - 28:59 / 24:20 (PR)
Britney - 29:09 - Firs CrossFit WOD

EVERYONE CRUSHED THEIR OLD TIMES AND WEIGHTS!
CROSSFIT WORKS, PERIOD!

Paddy Day Chipper

warm up: x 2
pass throughs x 10
pushups x 10
squats x 10
superman x10 second hold
perfect stretch x 2/leg

WOD:
200m run
15 thrusters
200m run
15 box jumps
200 m run
15 kb swings
200 m run
15 situps
200m run
15 pull up/renegade rows 15/-arm
200m run
15 second handstand hold
200m run
15 burpees
200m run
_____________________
Steven - 17:19
Barbie - 20:02
Matt W - 16:21
Jodi - 17:06
Matt S. - 14:13
Lilia - 18:46
Jerry - 19:30
Petal - 23:38
Ju - 18:08
Lori - 15:16

Weekend Warrior

Since this weekend I will be jumping out of sand, instead of off of hard wood, 300+ times I figured a little sprint, jump combo is called for. You can do this in our room at ORU or in your backyard, if it is big enough.

5 Rounds for Time
30 ft. shuttle run
(go15 ft. and then back to starting line, turn and go 30ft, then back to starting line, then back to 15ft and returrn to starting line) - that is 1
30 Tuck jumps (knees to chest - or as high as you can get them) - minimum is palms of hands with arms bent at 90 degrees from elbow.

Have fun with this and post your times to comments. Of course scale rounds and #'s accordingly.

doug

Double Tabata Mash-up

 Warm uP
Pass throughs x10
Rotator Cuff WU
Push press/jerk w/ PVC x 10
Bear crawl down
Crab walk back
mountain climbers x 10


WOD:
20sec on/10sec off (8 minutes)
shoulder press/box jump

Total reps performed in 8 minutes
OLD #'s
Matt: 147/152
Julianna 165
Barbie 175/156
Steven 195/155
Jerry 130/190
Jackie 171/123
Lori 173
Lilia 182
Petal 80+



Bricelyn 182
Shedrenna 182
Beth 160
Jachin 225

Baseline

Warm-up
Pass-throughs x10
Rotator Cuff warm up
burpees x10
lunges x10/leg
Samson Stretch

SWOD:
Handstand Hold x 3 (up to 20 seconds)

WOD: Baseline
500 me run
40 squats
30 situps
20 pushups
10 pull-ups
______________________
This was a great night! Many PR's by everyone, not even close.

Jerry: 8:52
Abby: 6:15
Jackie: 7:05
Steven: 7:58
Petal: 9:00
Ju: 6:54
Lilia: 4:49
Matt W: 6:51
Lori: 8:15
Jodi: 7:18
Matt S: 5:46

Saturday 4/3/10

100 burpees for time

Remember, this is for the elite athlete SO SCALE ACCORDINGLY.
You may be at 25 or 50, but go steady and complete whatever number you shoot for. Also remember, that many of you completed 42 in like 7 minutes on Tuesday night, so 100 is not that far off.
It is not meant to be easy, but is is meant to accomplished.

Also, Tuesday night will be pre-pay night for t-shirts
$10 for the basic tee
$20 for the specialty tee

doug

Lift and Jump

Warm -up
2 rounds
Pass-Throughs x 10
Bear Crawl x 30 ft.
Lunges x 10
Sit-ups x 10
Perfect Stretch x 2/leg

SWOD = Strength WOD
Handstand holds up to 20 seconds (3x)

WOD:
5 RFT
Deadlifts x 10
Box Jumps (20")
_____________________
Todd - 10:20
Jerry - 8:45
Lori - 8:21
Ju - 9:50
Steven - 8:11
Barbie - 10:11
Matt - 7:55
Petal - 10:45

Run and Push

For Time
400m run
21 burpees
800m run
21 DB Thrusters
400m run
21 burpees
_______________
Good job everyone with the running in the wind.

Beth - 15:05
Steven - 16:19
Barbie - 19:35
Jackie - 15:43
Jerry - 14:20
Ju - 16:47
Todd - 16:47
Matt - 14:39
Petal - 19:25
Jerrica - 15:19
Lori - 14:54
Ana - 13:47

Lung, Push

Warm up x 2:
10 - Pass throughs
Rotator Cuff Warm-up
Internal Rotator Cuff  WU
Crab Walk (down and back)
3 - Inch worm
2- Perfect Stretch

WOD:
30 ft. Overhead Lunge/walk w/ weight
10 pushups
30 ft. Overhead Lunge/walk w. weight
9 push...etc down to 1 pushups
__________________
Steve - 15:20
Barbie - 17:11
Carlye - 6:55
Lori - 11:30
Beth - 16:40
Jerry - 12:38
Shar - 15:58
Ju - 11:09
Jackie - 9:13
Anna - 12:34
Petal - 12:01
Matt W - 15:12

Upcoming New Class Times

Starting the week of March 30th - CrossFit @ ORU will be moved up by 30 minutes to 6pm.

Pleas adjust your schedule. If this is a major problem for you please let me know and we will see what we can work out.

Stay Strong
doug

Foundation and Function

Tonight we are going to learn and go over the 9 foundational movements. It is going to be a fun class, a little longer class and a big learning class. Although you may not think you are getting a workout, I PROMISE that your muscles will be sore and you will be sweating a lot. We are going to end the class with a walk/run/row or bike and sit-ups

The 9 foundational movements are:
Squats/Back squats/Overhead squats
Press/Push Press/Push Jerk
Deadlift/Sumo Deadlift High Pull/Med ball clean

We will also have a guest instructor with me, Jerimiah - my personal trainer.

see you Tuesday night at 6:30

Great class tonight. Tough work by everyone to work on form and technique. Technique then spee then strength, they will all come for each of you.

End of class WOD
30-20-10
Sit-ups/pushups/squats

Jerry 6:46
Steven 7:55
Barbie 9:57
Todd ?
Emily ?
Matt S 4:50
Jodi 6:57
Jackie 6:20
Abigail 6:50
Ju 6:29
Matt W 8:39
Lori 7:57
Petal ?

pushup bonanza

100  push ups for time

Pull, Press

Warm-up: 2 rounds
100 Jump Ropes
15 sit-ups
15 supermans
10 squats
10 push-ups
Samson Stretch x2
Perfect Stretch x2

AMRAP-10 minutes
12 Sumo-Deadlift High Pulls
8 push press

CrossFitting Congressman

I will be sending out an article from Congressman John Sullivan about CrossFit. He did compete and leave it all on the floor this past weekend. And, he did compliment me on my "clean' form as one of the best he has ever seen...

Enjoy the article, take to heart and spread the word to family and friends.

doug d

CrossFit Southwest Sectionals WOD #3- Modified

250 meter sprint
25 Overhead Lunge Steps (35# DB)
25 Kettlebell swings (35#)
25 Squats
25 Jump Boxes (20")
25 Deadlifts (35# DB)
25 Mountain Climbers
25 Thrusters (35# DB)
250 meter sprint

This one was much tougher than it looks: Everyone did a great job working through it.
Jerry: 13:30
Steven: 13:35
Jodi: 12:45
Matt S.: 13:40
Craig: 13:00
Matt W.: 13:43

Lift, Clean, Squat, Press

3-5 RFT

7 deadlifts
7 Power Cleans
7 front squats
7 push press/jerk

Use the same weight for each movement. Completing all 28 reps equals 1 round. After each round you may set the weight down. Each time you set the weight down during a round immediately drop and do 5 sit-ups.
Complete as fast as possible and with as little penalty sit-ups as possible. Time and number of sit-ups performed will be posted.

______________
Everyone did great working with the new move of the Power Cleans. Complex movement but one of the best movements you can do for your body. It was great to see Shelley once more and WELCOME to the Sexton's and Blake.

Barbie: ?
Steven: 8:58 - 5 rounds
Blake: 8:54 - 5 Rnds
Jerry: 9:53 - 6 rnds
Bricelyn: - 9:22 - 5 rnds
Ju: 6:37 - 5 Rnds
Jackie: 8:45 - 5 Rnds
Beth: 8:54 - 5 Rnds
Shelley: 10:30 - 5 Rnds
Matt: 9:02 - 5 Rnds
Shar: 9:49 - 5 Rnds

Tabata Something Else

With a continuously running clock perform 8 rounds of 20 sec on/10 sec. off of each of the 4 exercises below for a total workout time of 16 minutes. Perform all 8 rounds before moving to the next movement. Likewise your score will be your combined total reps performed for all 32 exercises.

Pull-ups
Push-ups
Sit-ups
Squats

Everyone did awesome working through the pain of Tabata...never an easy WOD.
Total reps performed:
Jerry - 203
Lori - 208
Beth - 218
Barbie - 158
Jachin - 337
Steven - 232
Jodi - 197 (great job for a 1st timer)
Matt S. - 307
Matt W. 222

CrossFit Sectionals

Hello everyone. I wanted to let everyone know about the CrossFit Sectionals competition this weekend. Athletes from Arkansas, Oklahoma and North Texas will be coming to Tulsa to win one of 30 spots open for the regional qualifier, with hopes of ultimately getting to the CrossFit Games in July in Aromas, CA. The winner of the CrossFit games is determined to be the fittest Man and Woman on the planet...which I would have to agree with!

The games will take place Saturday and Sunday at CrossFit Eclipse - on 61st Street and 118th (118th is etween Garnett and 129th on 61st). Turn North and 118th and the 3rd large warehouse on your right is the host site.

I will be a judge for the competition and encourage all of you to come out and watch these amazing athletes put their bodies to the ultimate test.

On a side note, as I went through one of these workouts last Friday, I had the pleasure of having Congressman John Sullivan tell me that I had the best 'Clean' form he has seen. Always a nice compliment and even better from a person such as he.

Lung, Push, Jump

5 Rounds For Time/ Scaled = 3 rounds

10 Lunges
(keeping front knee behind the toe and weight on the heel of the front foot - back knee just touches the ground)
15 Push-ups (Chest to ground)
20 Lateral Jumps (Lay a broom/ or a shoe box / or 2 pillows on the ground and jump from side to side - not front to back but left to right or right to left)

Have fun with this one. Everyone is doing a fantastic job working hard and getting strong. I am proud of all of you!

Run, Sit, Fly

3 Rounds For Time
400 m run
50 sit-ups/25
50 supermans/25

Steven - 11:40
Barbie - 14:34
Jerry - 13:47
Bricelyn - 15:13
Shar - 13:11
Beth - 17:08
Jackie - 10:08
Matt - 10:55

Sumo Burpees

50 sit-ups
Sumo-Deadlift High Pull (SDHP) - 2-4-6-8-10-12-14-16-18-20
Burpees - 20-18-16-14-12-10-8-6-4-2
50 sit-ups

Scaled:
25 sit-ups
Sumo-Deadlift High Pull (SDHP) -1-3-5-7-9-11-13-15
Burpees - 15-13-11-9-7-5-3-1
25 sit-ups
____________________
Barbie - 17:08 (scaled)
Steven - 12:50 (scaled)
Jerry - 18:11 (Scaled)
Bricelyn - 17:33 (Scaled)
Jachin - 18:20
Matt - 20:55 (Scaled)
Shelley - 7:57 (1st timer modified) - Welcome
Ian - 8:10 (1st timer modified) - Welcome
Ju - 26:22
Jaqueline - 26:48
Ana - 27:00
Joy - 14:40 (Scaled)
Jerrica - 10:18

Weekend experience

Hey everyone...here was my Saturday Workout
400 m swim
8 mile stationary bike ride
2 mile run

50:20 was my time

I beat all of my times that I wanted to and finished without being exhausted. When I competed in these 5 years ago while training sport specific...i.e. swimming, running and biking, I was slower and more tired at the end. Now with only Crossfit Training I was faster, needed almost no recovery time and was able to play 8 games of sand volleyball the next day.

Lastly, I finished 13 out of 33...so the top 1/3rd/.

CrossFit works!

Run for Time

5K for time
(3.2 mile)

Get out and enjoy this beautiful weekend weather. Run or walk a 5k for time.

Jump, Squat, Press

AMRAP 15 minutes:

15 Jump Ropes
10 Push Press
5 Front Squat

Jerry - 9
Jerrica - 14
Shar - 12
Ju - 15
Jackie - 14
Beth - 14
Brice - 11 + 2 push press
Anna - 14 + 5 push press

Lift, Push, Jump

SWOD: Handstand Push Up practice

WOD:

21-15-9 with 400 m run between each set
Deadlift
Push-up (feet on box if possible)
1ft. vertical Jump.

Jerry - 15:02
Brice - 15:54
Jackie - 10:47
Abigail - 13:29
Steven - 14:02
Barbie - 15:56
Lori - 12:20
Shar - 14:55
Beth - 14:43
Joy - 14:37
Ju - 11:25
Jachin - 10:01

Squat and Jump

Since we blasted our shoulders and abs Thursday, and I will be jumping all day on Saturday for my volleyball tournament, I figured you would want to blast your legs and jump as well...SO-

5 Rounds for time
10 Squats
20 tuck jumps (arms bent at elbows, palms face down, jump up so the top of your legs touch your palms)

*Really focus on the squat technique: big chest, tight core, HIPS DRIVE BACK and DOWN, arms go up as you lower your self, WEIGHT ON YOUR HEELS, drive up through your heels.

*Tuck jumps should be fast

Post your times to the comments sections

Row, Lunge, Sit

Warm-up: 2 rounds10 pass-throughs
10 pushups
10 squats
Samson Stretch


WOD: AMRAP/10 minutes
6 Renegade Rows w/ weight (3/arm)
8 lunges w/ weight (4/leg)
10 weighted sit-ups
-Use the same DB's for each movement

Abigail: 10 rds + 9 sit-ups
Jake: 8 rds
Barbie: 4 rds
Steven: 6 rds + 7 lunges
Bricelyn: 6 rds
Joy: 6 rounds
Jackie: 8 rds + 8 lunges
Lori: 6 rds + 5 lunges
Jerry: 8 rds + 7 lunges
Beth: 7 rds
Ana: 8 rds
Ju: ?
Matt: 6 rds + 3 sit-ups

Dirty Thirty

For Time
30 box jumps
30 burpees
30 DB swings
30 Lunges
30 Sit-ups
30 Push Press
30 Supermans
30 thrusters
30 jump ropes

Abigail - 13:33
Ju - 14:15
Bricelyn - 19:53
Stewart - 13:40
Jerry - 15:15
Joy - 15:22
Shedrenna - 26:18
Jackie - 14:57
Matt - 18:25
Lori - 14:54
Shar - 15:25
Beth - 17:21

Push-up, Jumps

 warmup
2 rounds of:
15 sit-ups
20 squats
samson stretch both legs

 WOD:
100 pushups for time.
-You can rest at the to position, BUT everytime your knees hit or you have to rest your arms, IMMEDIATELY stand and do 5 tuck jumps -(stand tall with straight arms, bend your arms at your elbows with palms face down, jump and tuck your legs so your quads - the top of your leg - hit your palms)  then return to doing push-ups.

scaled version is 50 push-ups and anytime you have to come off of your arms...assuming you will be doing these on your knees already

do this workout as fast as you can.

Home Gym Equipment

Some of you may want to add some personal items to your home gym to increase your fitness training. There are now 2 additional links to a couple online stores where you can get CrossFit gear. I highly encourage you to consider adding a speed rope and abmat to your mix. If you are feeling daring also add a medicine ball.

Happy Training.

doug

"Annie"

50-40-30-20-10
Double Unders
Sit-ups

For time

Abby 9:09
Steve 11:20
Barbia 14:30
Juliane 8:28
Joy 11:06
Tina 11:06
Matt 13:52
Jachin 6:45
Jackie 8:48
Beth 12:24
Shar 13:04
Jerry 14:15

CrossFit Discussion Board

http://www.board.crossfit.com/

Thought some of you may want to look this over. All kinds of threads to read to review for personal knowledge.

Enjoy,
doug d

Sprints,Deadlifts, Thrusters

4 rounds for time:
500 m run
21 deadlifts (45#/25#)
15 thrusters (45#/25#)

Tonight was a crusher! Everyone did AWESOME gutting it out for the whole WOD.

Stewart: 19:26
Heather: 21:?
Steven: 26:47
Barbie: 33:06
Jerry: 27:45
Matt: 28:59
Lori: 27:? (Welcome to the class Lori, great to have you out)
Jackie: 21:45
Juliane: 23:33
Jordan: 21:?
Jachin: 18:02

Fight Gone Bad Style

 3 rounds for TOTAL REPS

Sit-ups
Strict Press
KB/DB Swings
Pull-up/Renegade Row
Box Jumps
REST

*In this workout you perform each exercise for 1 minute and you move to the next exercise without a break(clock keeps running) for a total of 5 minutes per each round. You rest 1 minute between each round. You also keep track of TOTAL REPS performed.

Jachin-282
Jerry-270
Bricelyn-230
Beth-262
Ju-290
Jackie-281
matt-237
Shar-267
Jerrica-350

Fight Gone Bad WOD's ARE NOT EASY! Everyone did Awesome pushing through.

Online Personal Log book

I added a link to logsitall.com, a superb online log book/journal that I highly suggest everyone look into. It has a place for you to log everything you can think of, from: diet to sleep to personal stats to customized workouts to diabetes information. It is amazing and helps keep everything extremely organized. Best of all, if you want it to be it is FREE!. I use the free version and it is great. If you want even more options and tracking devices of the gains you make you can get the paid version and open up a whole new world.

Happy 'Logging'

doug

Deadlift/Burpee

Tuesday, February 2nd, 2010:
    3/5 RFT (Rounds For Time)
      5 deadlifts (PVC-50lbs.)
      10 burpees

Jackie: 9:02 (5 Rnds)
Jachin: 4:43 (5 Rnds)
Bricelyn: 7:50 (3 Rnds)
Shedrenna: 9:19 (3 Rnds)
Beth: 8:10 (3 Rnds)
Heather: 8:12 (5 Rnds)
Abby: 8:41 (3 Rnds)
Ju: 6:35 (5Rnds)
Steven: 6:48 (3 Rnds)
Matt: 9:32 (5 Rnds)
Mike: 5:50 (3 Rnds)
Jerry: 7:55 (3 Rnds)
Barbie: 7:06 (3 Rnds)

Good job by everyone to push through the Burpees and work on form with the Deadlifts.

Push, Squat, Sit

Tonight's workout is as follows:

AMRAP (As Many Rounds As Possible) in 10 minutes

5 push-ups
-chest to ground and full locked out extension at the top
10 squats 
-tight mid section, good lumbar curve, drive hips back and 'sit' into it. Hips below knee joint, weight on heels, drive up through heels. Keep chest 'big' but not straight up and down, you should bend at the hip crease some
15 sit-ups
-all the way down to shoulders touching the floor, all the way up to chest to knees (full range of motion)


Work for 10 minutes solid, take breaths and breaks where needed and complete as many rounds of the triplet as you can. 1 Round is the whole 5/10/15.


Good luck and post your rounds completed to the comments


doug

Personal Journal

I want to encourage each of you to start keeping your own personal journal. Buy a small flip tablet or something and bring it with you to class. At the end of each class write down the WOD and your weight used and your time. This way you will also be able to track your gains..in strength, speed and time...POWER!

Sprint, Swing, Supine

Everyone did absolutely AMAZING tonight. Way to push yourselves and each other. Tonight you were truly tested by the fire for one of your first CrossFit WOD's and you all passed with flying colors. Great Job!

Warm-up
2x10: Push-ups, squats, sit-ups, superman holds
Samson Stretch/Hamstring Stretch/Back stretch
KB/DB practice

3 RFT (Rounds For Time)
1 Shuttle Run (3 intervals)
21 KB/DB Swings
12 Supine Pull-ups

Eduardo Contador - 8:55
Cassie Lacy - 9:00
Jackie - 7:03
Stewart - 6:32
Mike Connors - 8:10
Alexander McLaurin - 6:17
Jerry Malcom - 8:20
Jachin Miller - 6:05
Bricelyn Egana - 7:36
Beth - 7:36
Abby - 6:58
Steven Lacy - 7:16
Barbie Lacy - 8:47
Juliana - 7:26
Shar Johnson - 8:02
Shedrenna Adams - 8:03
Matt Waters - 7:26
Jerrica Rodgers - 6:05

Double Tabata Mash-up

It was good to see returning faces tonight. I truly hope you stick with it. As a side note, please remember that CrossFit is a fitness program that is there to prepare you for life. You never know what life is going to throw at you physically or mentally and training to be ready is important. A great plus side to that is that 'form' - the human body - follows function. As you train you will also reap the physical benefits as well.

Likewise, your preparation is equal to your Power output. If something is to heavy, lighten the load a bit so you can speed up and increase your power. If something is to easy, go a little faster, increase the movement or add a little to the load. Each individual will have to be the final judge of that. But, INCREASED POWER = INCREASED INTENSITY =RESULTS (The good stuff)
I can't wait for Tuesday.

WOD:
20sec on/10sec off (8 minutes)
shoulder press/jump box

Total reps performed in 8 minutes
Matt: 147
Eduardo 162
Julianna 165
Barbie 175
Steven 195
Mike 188
Jerry 130
Samantha 182
Alyssa 230
Tina 212
Jackie 171
Bricelyn 182
Shedrenna 182
Beth 160
Jachin 225

Benchmark - Class #1

Everyone did great tonight for their first CrossFit Workout of the Day (WOD). Remember that a 'scaled' workout helps each person reach their maximum capacity. A higher 'Power' output brings about results every time. Bodies differ in need of scale and load not functionality of everday. Please leave your thoughts and coments. - doug d
"Benchmark"
For Time: R=Regular/ S= Scaled
500 Meter Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

"Scaled"
250 Meter Run
20 Squats
15 Sit-ups
10 Push ups- (Regular or Knees)
5 Pull-ups

Judah 7:40 (R)
Du 8:18 (R)
Julianna 8:02 (R)
Stuart 5:55 (R)
Barbie 6:37 (S)
Cassie 6:47 (S)
Steven 6:45 (2 laps/ S)
Mike 7:00 (S)
Jerry 6:58 (S)
Alex 6:30 (R)
Samantha 7:20 (R)
Alexia 6:57 (R)
Maria 7:15 (R)
Tara 7:29 (R)
Jaqueline 7:04 (R)
Bryclynn 6:24 (S)
Shedrennan 6:24 (S)
Linzie 6:52 (R)
Beth 7:40 (S)
Davriale 7:23 (2 laps/ S)