Archive for June, 2010

Weekly Benchmark WOD

Posted: June 30, 2010 in Uncategorized

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

Compare to Nov. 10, 2009

**If you're working out alone or can't make a group park workout or even if you have time this week outside of our meeting times, I encourage you to do Cindy. This is a "benchmark" workout in CrossFit and is a good measurement of progress made. Document the number of rounds completed and if you had to scale anything (push-ups on knees, pull-ups jumping, etc.) and we'll repeat in 6 weeks.

Please let me know if you have any questions.

Jennie

Advertisements

Group Park WOD

Posted: June 30, 2010 in Uncategorized

We will be meeting at Malesus park @ 5:30…feel free to get there early and start warming up.

50 meter walking lunge

50 meter sprint

50 supermans

50 meter bear crawl

50 meter sprint

50 squats

50 meter burpee long jump

50 meter sprint

50 sit-ups

Go!  Post time to comments. 

Compare to March 8, 2010

DSC_0718
Our youngest CrossFit "instructor" coaching Brett through his push-ups! 

.com WOD…Go Heavy

Posted: June 30, 2010 in Uncategorized

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

DSC_0669
DSC_0673
A little fun at a recent free group park workout! 

Posted: June 29, 2010 in Uncategorized

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Laurie Galassi 17:34 (125lbs / 14lbs / 65lbs), Pat Barber 18:22, Rob Orlando 18:23 (with 20lb vest), Rebecca Voigt 23:39 (115lbs / 16lbs / 65lbs), Elyse Umeda 24:07 (125lbs / 14lbs / 65lbs), Kristan Clever 26:26 (115lbs / 16lbs / 65lbs).

Post time to comments.

Group Park WOD

Posted: June 28, 2010 in Uncategorized

Teams of 2, work for 10 minutes

One partner does KB swings (55#/35#) while the other partner runs 100 feet carrying a medicine ball (20#/15#). When the runner returns, partners swap. Each minute, on the minute, men will do 5 push-ups and women will do 3 push-ups and then continue whatever they were working on. Score is total reps of swings for the team. The medicine ball is to never hit the ground during transition, only during push-ups. If the ball is dropped, a 5 swing penalty will be deducted from total reps.

Post teams, thoughts, reps to comments.

Compare to June 6, 2010

Posted: June 27, 2010 in Uncategorized

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, James Hobart 15:21 at 355lbs, Becca Voigt 18:18 at 225lbs, Kristan Clever 19:26 at 255lbs, Dave Lipson 8:02 at 507lbs (parallette HSPU), Eric Magee 8:03 at 455lbs (parallette HSPU).

Post time and load to comments.

Posted: June 26, 2010 in Uncategorized

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to July 11, 2009

Posted: June 25, 2010 in Uncategorized

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB).

Post time to comments.

Compare to March 29, 2010

.com WOD

Posted: June 23, 2010 in Uncategorized

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Rebecca Voigt 5:45 (35lb db), Mikko Salo 5:53, Kristan Clever 6:03 (35lb db), Miranda Oldroyd 11:13 (40lb db).

Post time to comments.

Group Park WOD

Posted: June 23, 2010 in Uncategorized

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

Compare to March 13 or May 5, 2010