Archive for September, 2010
Friday WOD, October 1, 2010
Posted on 30. Sep, 2010 by Amie.
WOD:
Friday Choice:
Diane
21-15-9
Deadlift (225lb./165 lb.)
Handstand Pushups
or
“Running Diane”
21 Deadlifts
21 Handstand Pushups
400m Run
15 Deadlifts
15 Handstand Pushups
400m Run
9 Deadlifts
9 Handstand Pushups
400m Run
Post time and your choice of WOD to comments.
The Crossfit/USAW Open is this weekend and will stream live! Watch your favorite CrossFitters compete with Olympic lifters in a head to head competition. Click here to watch it live! Friday’s action will kick off at 10am (Colorado time), when the lighter weight classes start to lift. Coverage will continue all weekend. Community favorite Chris Spealler is competing in the first group of lifters and searching for a berth in the USAW Nationals. The action will continue throughout the day with action from the platforms, sponsor highlights and CrossFit compeition. The day will climax with a head to head battle as Josh Everett and Dave Lipson will take the stage to tackle Isabel.
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Thursday WOD, September 30, 2010
Posted on 29. Sep, 2010 by Amie.
WOD:
Front squat 1-10-1-20-1-30
followed by:
Two rounds of max rep pullups and max rep wall balls. Rest two minutes between rounds.
Post front squat weight and total reps to comments.
Seafood Crisis, National Geographic
Robb Wolf’s new book, The Paleo Solution, is number 43 on Amazon.com’s best seller list…Will you get a copy?
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Wednesday WOD, September 29, 2010
Posted on 28. Sep, 2010 by Amie.
WOD:
“Lullaby”
Rx: With 45 kilos (100 lbs.), do 5 power snatches at the top of each minute, followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 100 burpees. Immediately transition to 5 overhead squats at the top of each minute, followed by AMRAP double unders. Keep the rotation until you reach 500 double unders. Then…..go to sleep.
75% Lullaby: With 75lbs., do 5 power snatches at the top of each minute, followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 75 burpees. Immediately transition to 5 overhead squats at the top of each minute, followed by AMRAP double unders. Keep the rotation until you reach 375 double unders. Then…..go to sleep.
50% Lullaby: With 50lbs., do 5 power snatches at the top of each minute followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 50 burpees. Immediately transition to 5 overhead squats at the top of each minute, followed by AMRAP double unders. Keep the rotation until you reach 250 double unders. Then…..go to sleep.
Based on your CrossFit experience, choose Rx, 75% or 50% of the WOD. Any of the three are going to be tough. Choose wisely. Post time to comments.
WOD Demo: Blair Morrison 23:27
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FGB Photos!
Posted on 27. Sep, 2010 by Amie.
Fight Gone Bad 5 photos are now online! CLICK HERE!
If you have more photos to share, post links to comments, or email them to me. Thank you!
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Tuesday WOD, September 28, 2010
Posted on 27. Sep, 2010 by Amie.
WOD:
“Running Barbara”
Three rounds for time of:
400m Run
20 Pull ups
30 Push ups
40 Sit-ups
50 Squats
Post time to comments.
“Had a workout the other day where I had a 1,000 reasons to be anywhere else, and only 1 reason to get under the bar. I want to be stronger. So I didn’t walk away, or get a drink, or take one more breath, or go to the bathroom. I got under the bar and squatted the damn thing. It was hard. My form wasn’t great. It wasn’t my heaviest weight ever. But I fucking did it, and kept doing it until I knocked out all my sets and reps. Get out there and get after it.”–Posted on facebook by “Paleo Treats:Rations for the Driven” last week
2010 World Senior Championships, September 21, 2010: 2008 Olympian Natalie Burgener placed 12th at the Worlds this year in 63kg division as she lifted a total of 210kg – one kilogram short of her result in Beijing.
Barbara (five rounds, no runs) vs. Pat Barber, 26:50
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