Archive for October, 2013

2013 October 31 WOD

Posted: October 31, 2013 in Uncategorized
There's some creative pumpkin carvers out there!

There’s some creative pumpkin carvers out there!

Metcon

100 Burpees for time – every minute on the minute complete 8 TTB- start with burpees.

*If it takes you almost a whole minute to do 8 TTB, cut that back to less TTB every minute.

Strength

1 rep max back squat

Compare to July 1, 2013

Supplemental Work

5 x 5 Squat Snatches, touch and go @ 60%, go every 2:00

Compare to October 17, 2013

“Happiness is only real when shared.”

2013 October 30 WOD

Posted: October 30, 2013 in Uncategorized
Strength/Skill

1 rep max deadlift

Surely I’m wrong and it hasn’t been this long, but … compare to November 19, 2012

WOD

Row 1000 meters for time.

Row 500 meters for time.

Row 250 meters for time.

Compare to September 18, 2013

“Life is like riding a bicycle. To keep your balance, you must keep moving.”  

2013 October 29 WOD

Posted: October 29, 2013 in Uncategorized
DSC_5677
Metcon

5 RFT:

15 Pull ups

20 KBS (53/35)

25 Wall Balls

Strength/Skill

10×2  Double KB Overhead Squats – if you have difficulty with this movement bring greater attention to your squat therapy progressions on the board.

“Indifference and neglect often do much more damage than outright dislike.”  

2013 October 28 WOD

Posted: October 28, 2013 in Uncategorized
 Metcon

For time:
21 Thrusters (135/95)
800m Run
15 Thrusters (135/95)
400m Run
9 Thrusters (135/95)
200m Run

Strength

7 x 2 High Bar Back Squat – 3 second pause at the bottom of each rep.

“Don’t let what you cannot do interfere with what you can do.”

2013 October 26 WOD

Posted: October 26, 2013 in Uncategorized
WOD

“The 40’s!”

400 meter weighted run (40#!)

40 Overhead Squats (75/55)

40 GHD Sit-ups

40 OH Walking Lunges (45/35)

40 KB swings (Heavy)

40 Wall ball (20#/15#)

40 Burpees

40 Pull-ups

4×40 m Sled Sprints

2013 October 25 WOD

Posted: October 25, 2013 in Uncategorized
Fight Gone Bad aftermath

Fight Gone Bad aftermath

WOD

AMRAP 10:

6 HSPU

9 Box Jumps (30/24)

12 Calories of Rowing (or 12 SDHP (45/35))

Strength/Skill

OTM x 15
Minute 1 complete 1 muscle up (or C2B pull-up or T2B)
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

“The will to win is important, but the will to prepare is vital.”

2013 October 24 WOD

Posted: October 24, 2013 in Uncategorized
WOD

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post reps completed to comments.

Compare to March 29, 2013

Strength

3×3 Front Squat

Supplemental Work – Time Permitting

High Hang Squat Clean with 3 second Pause at the bottom + Jerk – work up to a moderate to heavy single.

 

“Effort requires no talent.”

2013 October 23 WOD

Posted: October 23, 2013 in Uncategorized
Brandy LOVES burpees

Brandy LOVES burpees

WOD

EMOM x 12
Odd:  200m Row
Even:  12 GHD sit-ups

Strength

5×5 Bench Press

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”

Sorry but…

Posted: October 22, 2013 in Uncategorized

due to circumstances well beyond my control we have to cancel this weekend’s birthday party at the gym. We’ll try to get something together soon!

2013 October 22 WOD

Posted: October 22, 2013 in Uncategorized
WOD

5 RFT:

5 Muscle ups

10 Shoulder to Overhead (165/115)

Skill

EMOM x 10:

3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) – This isn’t about going heavy.  It’s about improving your bottom position.

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”