Be at the gym 11ish for Amazing Grace. If it sounds boring consider going heavier or doing it with a partner.
Grace 30 Clean and Jerks @135/95
If anyone still hasn't done the qualifier WOD or wants to redo it, you can do after Grace.
Saturday, October 22, 2011
Thursday, October 20, 2011
Thursday the 20th
Sorry Im so late in posting this. I with the WOD already out there I forgot to post the rest.
Warm up: 15 minutes on your own, make sure you have a sweat going before the WOD.
WOD 10 minute AMRAP 75 DU, 50 Box Jump 24/20, 25 Shoulder to overhead 105/70
Skills: Muscle Ups
Strength: Box squats 10x2 @60% 1RM
Warm up: 15 minutes on your own, make sure you have a sweat going before the WOD.
WOD 10 minute AMRAP 75 DU, 50 Box Jump 24/20, 25 Shoulder to overhead 105/70
Skills: Muscle Ups
Strength: Box squats 10x2 @60% 1RM
Monday, October 17, 2011
Tuesday the 18th
Ok, we are going to do the qualification WOD on Thursday. I got called into work tomorrow so I wont be there. Also, I really want our first comp WOD to be done as a team. As a result, Tuesday will be a regular WOD, Wednesday will be a rest day, Thursday we will do the OCT WOD then strength.
Warm Up: DU skills
Skills: Hand Cleans
- Toes and shoulders
- Fast Elbows
-Hit full depth
Strength: Bent rows 6x3
WOD: 5 Rounds: 45 second AMRAP deadlift 225/ 155 185/135
15 second rest
45 second burpees
Warm Up: DU skills
Skills: Hand Cleans
- Toes and shoulders
- Fast Elbows
-Hit full depth
Strength: Bent rows 6x3
WOD: 5 Rounds: 45 second AMRAP deadlift 225/ 155 185/135
15 second rest
45 second burpees
Sunday, October 16, 2011
Sunday the 16th
Play YOUR game.
As the first of the qualifier WOD comes out, please, nobody panic. Go out and put in the best effort you can. Dont worry about what you think other people will be getting or how many reps you think you should do. There will be people who do more reps but there will be even more that wont finish a single round of double unders. Play your game. We are all much better than the average crossfitter, trust me.
As the first of the qualifier WOD comes out, please, nobody panic. Go out and put in the best effort you can. Dont worry about what you think other people will be getting or how many reps you think you should do. There will be people who do more reps but there will be even more that wont finish a single round of double unders. Play your game. We are all much better than the average crossfitter, trust me.
Friday, October 14, 2011
Saturday the 15th
We will meet at 10:30 for our WOD. Its going to be heavy. We will take a short break then head up to Ramona. Again, this is going to be a very cool event and everyone should try to attend. See you tomorrow.
Wednesday, October 12, 2011
Thursday the 13th
Warm Up: HSPU, practice the kip.
Skills: Breathing ladder. 1 C&J, 1 Breath rest, 2 C&J, 2 Breath rest ect ect. until failure.
- This is more about controlling breathing than about the strength. Fight the urge to hyperventilate.
Strength: 8x2 Speed Clean Pulls with band. Similar set up to this.
- Stay tight
WOD: "Another boring 21,15,9 workout"
3 rounds: 21 Front Squat at 95/65 75/55
15 OHS 95/65 75/55
9 Burpee Box Jumps 30/24
2 minutes rest
Skills: Breathing ladder. 1 C&J, 1 Breath rest, 2 C&J, 2 Breath rest ect ect. until failure.
- This is more about controlling breathing than about the strength. Fight the urge to hyperventilate.
Strength: 8x2 Speed Clean Pulls with band. Similar set up to this.
- Stay tight
WOD: "Another boring 21,15,9 workout"
3 rounds: 21 Front Squat at 95/65 75/55
15 OHS 95/65 75/55
9 Burpee Box Jumps 30/24
2 minutes rest
Subscribe to:
Posts (Atom)