CrossFit Seven

Thursday WOD, July 1, 2010

Posted on 30. Jun, 2010 by Amie.

Skill Work: Double Unders

For time:
15 Handstand Pushups
50 Double Unders
10 Kettlebell Swings (1.5 pood/1 pood)
40 Double Unders
20 Kettlebell Swings
30 Double Unders
30 Kettlebell Swings
20 Double Unders
40 Kettlebell Swings
10 Double Unders
50 Kettlebell Swings
15 Handstand Pushups

Post time to comments.
Subs: For handstand pushups, you can do 5 handstand holds for 20 seconds each or press (95lb./65 lb.). For double unders, you can do three singles for each double under.

I saw this video last week and wanted to post it on the next DU WOD….I just realized Whiskey posted it yesterday too! If you didn’t get a chance to watch it, here you go!

Double Unders from Patrick Cummings on Vimeo.

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July WODs…..

Posted on 29. Jun, 2010 by Amie.

MONDAY WOD
Skill Work (this will take some time)
Muscle Snatch 1-1-1-1-1
Hang Snatch-OHS 1-1-1-1-1
Snatch 1-1-1-1-1

then….three rounds for time:
300m Row
Max Pushups

Post loads and metcon time to comments.

Snatches are hard. Cleans can be tricky too, and overhead squat, oh how I love thee…..what is your favorite lift?? I love to lift anything that’s heavy. I like the challenge of lifting, and when you lift with correct form, it’s amazing how quickly you can move a vast amount of weight through space very quickly. I also like that each lift you master makes you better at the other lifts: the setup for the deadlift is the same for the clean (as well as the snatch, with wider hands); develop good speed in a clean, and it will make your snatch better; overhead squat a lot of weight, and you’ll become stronger at snatch.

Lifting requires technique and range of motion BEFORE developing strength and speed. It also requires consistent practice, much patience, and an ego check now and again, just to keep you in line . Most of all though, technique is paramount in not only being efficient in moving weight, but also maintaining your long term health and preventing injuries.

July is going to be dedicated to lifting technique. Prior to each WOD, we will spend time on technique for lifts. If you are new to lifting, come and solidify your technique. If you’ve been lifting for a while, and you have questions or want coaching on a certain lift, come and get it. We will start tomorrow, focusing on the “first pull”, deadlift to mid-thigh. (Regular scheduled WODs will come after technique.)

By the end of the month, you will be ready for this, Angie’s WOD for today!

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Tuesday WOD, 6/30/10

Posted on 28. Jun, 2010 by Amie.

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Compare to Jan. 15, 2010. Post total reps from all 32 intervals to comments.

Faith sent in these pictures….Keller and his wall, the area also known as “The Bermuda Triangle”. Bad things happen down in that area of the gym, and it’s best to just avoid it all together . The second picture is Faith’s brother getting in CrossFit time at their family reunion.

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Monday WOD, 6/28/10

Posted on 27. Jun, 2010 by Amie.

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.

3 Power Cleans (155 lbs. /115 lbs.)
6 Push Ups
9 Knees-To-Elbows

Post total rounds completed to comments.

Beauty in the Breakdown, Outside Magazine

Perspective, from CrossFit LA

CrossFit and the Warrior Within , CrossFit Watertown

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Friday WOD, 6/25/10

Posted on 24. Jun, 2010 by Amie.

CrossFit Total, your choice:

#1 CFT Original
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

#2 CFT New
Power Clean, 1 rep
Bench Press, 1 rep
Overhead Squat, 1 rep

The CrossFit Total is a measure of strength. You get three attempts to achieve a 1 rep max for each lift (you will spend time warming up to get to the weights for your three attempts). Your CFT (score) is the sum of each of your three best lifts. (If this is your first CFT, you can read more here.)

This is not a timed event – it’s an WOD of strength. Plan some time for this one because it will take a little longer to complete. Post score to comments. Compare to April 1, 2010.

The chart below is an indicator of Total scores from HQ.

CrossFitters around town! Riley and Jessica caught up with Whiskey yesterday…..Whiskey sent in this picture from the new iPhone.

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