Archive by Author
Wednesday WOD, May 16, 2012
Posted on 15. May, 2012 by Amie.
Warm up:
3 rounds of:
5 Hang clean and press (bar only)
5 Squats
5 Pull-ups
5 Push ups
Run to the end of the drive way
WOD:
Reps 9-7-5 for time of:
Deadlifts (275 lb./205 lb.)
Muscle -ups
(Subs will be given for muscle ups.) Post time to comments.
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Never grow old, Livestrong
Is it primal? 8 foods scrutinized, Mark’s Daily Apple
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What makes a Games athlete tick?
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Tuesday WOD, May 15, 2012
Posted on 14. May, 2012 by Amie.
Warm up:
3 rounds of:
5 Hang clean and press (bar only)
5 Squats
5 Pull-ups
5 Push ups
Run to the end of the drive way
Gymnastic/skill:
Every minute on the minute for five minutes, perform:
5 Handstand Push ups
7 Kettlebell swings
WOD:
As many rounds as possible in 12 minutes of:
2 Power snatches (135 lb./95 lb.)
5 Burpees
15 Double unders
Post completed rounds to comments.
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20 back squats at 375 lbs., from CrossFit OKC
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Have some trouble going overhead? Check out this mobility WOD:
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LeanFit, May 15, 2012
Posted on 14. May, 2012 by Amie.
As many rounds as possible in 15 minutes of:
5 Hang snatches (65 lb./45 lb.)
5 Box jumps
200m Run
Post completed rounds to comments.
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Monday WOD, May 14, 2012
Posted on 13. May, 2012 by Amie.
Warm up:
3 rounds of:
5 Hang clean and press (bar only)
5 Squats
5 Pull-ups
5 Push ups
Run to the end of the drive way
Strength:
You have 12 minutes to establish a 1 rep max power clean
WOD:
For time:
30 Back squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead* (135 lb./95 lb.)
20 Front squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead (135 lb./95 lb.)
10 Overhead squats (135 lb./95 lb.)
20 Pull ups
10 Shoulder to overhead (135 lb./95 lb.)
*Shoulder to overhead can be a press, push press or push jerk.
Post power clean loads and WOD time to comments.
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MARK YOUR CALENDARS!
Saturday June 9, CrossFit for Hope. Details to follow!
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I watched some of the live feed from the Central East regionals this past weekend, and holy cow, there are STRONG athletes headed to California for the Games this summer. AMAZING doesn’t even begin to describe their performances.
My favorite part though was near the end of WOD #4 – you know, the big chipper that starts with 50 back squats. Rich Froning (last year’s game winner, CrossFit Faith) finished first, around 20:00. He got a sip of water, then started walking around, coaching and cheering for his fellow competitors. EZ Muhammad, pictured here, is from CrossFit Faith and one of Rich’s training partners. EZ was nearing the time cap for the WOD, and Rich was right there to push him to finish in time.
That to me is what CrossFit is all about – pushing yourself and those around you farther than you ever thought possible, knowing you are better because your team is better. I love this game.
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CrossFit Games announcers take on team Diane:
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“Killing the fat man”, CrossFit Journal
I’ve heard a lot about the “Killing the fat man” series on the CrossFit Journal. I watched some of the episodes yesterday (they are free downloads), and it’s really great. It’s one man’s journey into CrossFit, and when you watch episode 1, you’ll trek down memory lane about your first time walking into a CrossFit gym.
Twenty years ago, Gary Roberts was a 187-lb. Marine. Today, he’s roughly 270 lb. and starting to believe he’s destined for an early heart attack or open-heart surgery.
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LeanFit, May 14, 2012
Posted on 13. May, 2012 by Amie.
For time:
100 Flutter kicks
90 Double unders
80 Squats
70 Sit ups
60 Push ups
50 Kettlebell swings
400m Run
30 Box jumps
20 Pull ups
10 Burpees
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