Archive for July, 2012

2012 July 31 WOD

Posted: July 31, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk, 10 squats, 10 ring rows, 10 walking lunges

1 round of: run 220 meters, banded shoulder stretch cycle, chicken wing

WOD

10 rounds for total reps of:

1:30 to complete-

SPRINT 100m
10 Toes to bar
Max KB swings (55/35)

-rest 1:30-

Note: All sprints will start 100m from the gym. The rest interval will be used to walk back to the start. The sprint + T2B are buy in for the KB swings. Scoring is total reps of KB swings.

2012 July 30 WOD

Posted: July 30, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk, 10 squats, 10 KB swings

1 round of: row 400 meters, banded shoulder stretch cycle, chicken wing

Pre-WOD

EMOM for 10 minutes: 2 Cleans (any style) @ 225/150lbs

WOD

5 rounds for time of:

5 squat clean to thruster (135/95)
50 double-unders

Post total time to comments.

Post-WOD

Tabata wall ball.

Sunday Science

Posted: July 29, 2012 in Uncategorized

I found some great explanation on Outlaw’s website that is much more articulate and easy to understand than anything I could spit out in support of olympic lifting and why we are all getting so awesome at life. They refer to an article within their post…I’ve linked it below.

“The Olympic lifts simply do more to teach the productive application of force than any other strength and conditioning movements known to man. Productive application of force leads to speed with heavy things – speed with heavy things leads to what Louie Simmons calls “Dynamic Effort.” Dynamic effort leads to huge strength gains (when coupled with Max Effort days – anyone recognize that?) because the faster you get with lighter weights; the stronger you get with heavier weights. Which is basically… The productive application of force. I’ll leave you with that for today, and post a link to the article: “Defending Olympic Lifting Movements for Athletes, Strongmen, and Powerlifters

Here’s some highlights:

* The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force. Olympic lifts will help build force development without producing unnecessary hypertrophy, which could even tighten the athlete up and make him or her slower.

* The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences (i.e. from the center of the body to its extremities). This is a valuable lesson that can be of benefit to any athlete who needs to impart force on another person or object. Olympic lifts are great teachers of intra-muscular coordination. The ability to produce much force at the right time is something that’s invaluable for athletes.

* Athletes learn to receive force from another moving body and become conditioned to accept forces.

* Athletes learn how to master the stretch shortening cycle. The lifts essentially teach how to move from an eccentric to concentric muscle action very rapidly.

Happy Sunday.

2012 July 28 WOD

Posted: July 28, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps, run 220 meters

WOD

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

2012 July 27 WOD

Posted: July 27, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 walking lunge steps, run 220 meters

Pre-WOD

10 minutes group line drills & stretching

WOD

30 minutes to establish 1 rep max deadlift.

Post lift to comments.

Today we will put this programming to the test…will you see a pr in a lift we haven’t been doing regularly? I hope so. Come ready. It’s all about picking up heavy stuff today.

2012 July 26 WOD

Posted: July 26, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps

1 round of: run 400 meters, banded shoulder stretch cycle, chicken wing

WOD

5 rounds for time of:

30 KB swings (55/35)
10 L pullups
20 box jumps (24/20)
5 push press (135/95)

Post time to comments.

Post-WOD

Run the loop or row 1000 meters FOR SKILL DEVELOPMENT

2012 July 25 WOD

Posted: July 25, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps

1 round of: run 400 meters, banded shoulder stretch cycle, chicken wing, wrist stretch

Pre-WOD

15 minutes to establish a 3 rep max power clean (touch and go)

Compare to most recent 1 rep max

WOD

150 burpees.

Post time to comments.

2012 July 24 WOD

Posted: July 24, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps

1 round of: row 200 meters, banded shoulder stretch cycle, chicken wing, run 220 meters

Pre-WOD

20 minutes to establish a 1 rep max back squat

Compare to May 16, 2012

WOD

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Compare to July 2, 2012

Post-WOD

Kick your goat.

2012 July 23 WOD

Posted: July 23, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps

1 round of: row 400 meters, banded shoulder stretch cycle, chicken wing

WOD

10 minute AMRAP of:

5 dips (ring, box, bar)
10 pushups
15 split jumps

-rest 2 minutes-

Tabata double-unders

Post total reps completed to comments.

Post-WOD

Grip smoker – hold as heavy as you can as long as you can. Rest 1 minute. Repeat for 3 holds.

Saturday Partner WOD!

Posted: July 21, 2012 in Uncategorized

CrossFit Vagabond’s “Jack Helton Murphy” WOD

Run 1.25 miles
50 Burpees
100 Push Press (95/65)
150 KB Swings (55/35)
200 Box Jumps
250 Air Squats
Run 1.25 miles

Partner’s must run the distances together, but the remainder of the work is done with only one partner working at a time.

Post scales, thoughts and times to comments.

Compare to January 14, 2012