Archive for February, 2012

Thursday WOD, March 1, 2012

Posted on 29. Feb, 2012 by .

12

WOD:
Open WOD #2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

VIDEO DEMOS:
Download: Low SD HD

Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment
To complete this workout you will need:
*One barbell
*Collars
*Plates to load to the appropriate weights for your gender and age group

Post score to comments.

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Dealing with the doubters, Livxfit

Mental Toughness, CrossFit Invictus

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Japan earthquake: Before and After

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LeanFit, March 1, 2012

Posted on 29. Feb, 2012 by .

0

10 rounds for time of:

10 Push ups
10 Kettlebell swings (35 lb./26 lb.)
10 Box jumps

Post time to comments.

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LeanFit, February 29, 2012

Posted on 28. Feb, 2012 by .

0

2 rounds for time of:

750m Row
800m Run
50 Sit ups
50 Double unders

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Wednesday WOD, February 29, 2012

Posted on 28. Feb, 2012 by .

2

Strength:
Work to a heavy Power clean

WOD:
4 rounds for time of:

400m Run
15 Burpees

Post power clean loads and WOD time to comments (YAY BURPEES!).

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Rest is as important to CrossFit as the WOD itself. Though you never ever want to miss out on a WOD, we all have to respect the rest days. Great gains are made when you allow your body sufficient time to recover, and part of that is getting plenty of sleep each night. Darrell White (aka “Bingo”) is a veteran CrossFitter and doctor. Bingo discusses sleep patterns in this episode of CrossFit Radio.

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Today’s skill focus lands on pull-ups! Whether you are “stuck” on a certain color band and frustrated you can’t string pull-ups together, or you are trying to perfect the butterfly, pull-ups require practice. Your hands will hurt at first, and you may experience a tear here and there. Stick with it because they do get easier.

Below are a couple of tutorials….ask your coach for questions and advice on how to advance your technique!

Kipping tutorial:

Butterfly kipping pull-ups by Speal:

Speal is a CrossFit all-star – check out his video of 106 consecutive pull-ups:

(If you missed this MWOD on pull-ups, be sure to watch it too!!)

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LeanFit, February 28, 2012

Posted on 27. Feb, 2012 by .

1

For time:

800m Run
20 Burpees
15 Pull-ups
10 Box jumps
400m Run
20 Burpees
15 Pull-ups
10 Box jumps
200m Run
20 Burpees
15 Pull-ups
10 Box jumps

Post time to comments. (YAY BURPEES!!)

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