"Style Day" Also known as "form" day folks... Get a good warm up and watch yourself.
Back Squat 3-3-3-3-3-3-3 reps
Check your back! Keep your spine and hips fused together as you move through the lift. Make sure your head isn't looking too high or low, but at the horizon. Get as deep as possible.
Thank WOD it's Friday! (even though some of us will be doing the Filthy Fi'ty tomorrow to catch up...)
Here's the dose for the day from HQ:
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders
Make sure the cleans ar from the ground squat cleans. Go light and concentrate on form. If that sounds like I'm trying to remind myself, I am. We all need to get the Clean wired into our muscle memory. It's known as the King of the Olympic lifts for its value to fast, total body lifts.
Double unders are like eating cauliflower, you have to develop a taste for 'em. But, like the veggie, they're good for you! The sub is ten single jumps for every double (210 singles!)
Now, no bull, be thorough on your CF warm up and pace yourself. As you start noticing that smoked feeling approaching, back off and just shoot for constant movement. Watch your form when you get tired!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
And don't forget to stretch well while lying in that heap after you're done. Good job!
It's a third-of-three kind of day today. The HQ folks are offering the following:
Run 400 meters
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
Run 400 meters
Remember the substitution for Handstand Push Ups is the Shoulder Press. And you can always try Jumping Pull Ups to modify for the regular Pulls if you like. Have fun!
Front Squat 1-1-1-1-1-1-1-1-1-1 reps.
Remember, in CF we want you to adapt to a wide variety of lifts and exercises, many of which are new to you. For most of us that means the Olympic lifts, or portions of them. Stick to the basics, watch form and in the case of the Front Squat, make sure you get the full depth that you can and reach the "racked" position as best as you can, (palms up, bar supported by the anterior deltoids).
Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps
Remember - the substitution for ring dips is three bar dips for every one ring dip. If you're starting out and don't feel comfortable with the bar dips you can try jumping bar dips, or bench dips (sit on the bench then let yourself down into a dip position slowly with the bench behind you, with your hands on either side of your hips, but not too far apart).
OK, here's the HQ dose for the morning, or afternoon. Enjoy!
Power Clean 3-3-3-2-2-2-2 reps. Remember, good thorough warm up, form, form, form, (not humongous weights with soup-sandwich style), then a good all around stretch session.
Locals, we'll have another version of fun for you here!
Wow, where's the week going? If you've been busy like us you're squeezing these workouts in. Alright, here's another nice uper body WOD for you:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
The substitution for the HSPU is a simple Shoulder-Press with dumbells. A sub for the L-Pull Ups is either hangs with knees up, or pull ups with your knees up. You can also do a jumping pull up, then come down in a negative with your knees up. This should slam your abs and shoulders, in a good way!
"Murph" (da da da dum...) Well you knew it had to be coming along soon; it's been a rough couple of weeks recently but, you know what they say; it's been a rough couple of weeks lately...
1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 'Nuff said
No we're not open for biz today you heathen. If you didn't get a chance to do yesterday's WOD; do it today. It's Easter anyway, you'll have a second religious experience to remember. If you do want to stay on HQ's schedule though (best option!) try:
Front Squat 1-1-1-1-1-1-1 reps
Don't forget, CF warm up, and a nice thorough stretch post WOD.
OK, a new style of pain is introduced by HQ today. The "Inverted Burpee". For this one, you have to go to their site and see the demo pics. They want it in this order:
Five rounds for time of:
25 Inverted Burpees
Now get some! And remember to get a good CF warm up prior to the WOD and stretch well when you're done. As usual we'll have some modified WODs for whatever level you're at!
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
And as for you normal people, don't feel left out, we'll have some really fun stuff for you too!
Hurry, run for your life...!
OK or maybe just run a nice easy pace, but either way run like you're not going to run this distance again soon. When was the last time we ran one of these? Almost 4 months ago! This is one of the great aspects of CrossFit, the variety. Stretch those legs out a bit and get a nice warm up before you start, then get a good metabolic run in - 6.2 miles (10K).
Make sure and get a long thorough stretch when you're done! Have a great day!
Rest Day! Or make-up day for those who want to get a WOD in...
Please read today's L.A. Times! On page one of the Health section there's an outstanding article about CrossFit and it's methodology written by Roy Wallack. Greg Glassman and his wife Lauren the founders of CrossFit, are absolutely great folks. Both intelligent and humble, they have truly sacrificed to give this program to so many. Their training is as thorough as the research that supports it. We aspire to maintain the standards of the fine program they have developed.
We may be among the smallest CF affiliates, but you can still get smoked at CF Marina!
Ah a nice benchmark girl to spend the day with...
Complete as many rounds in 20 minutes as you can of:
Remember, those are bodyweight squats. Try to limit any transition time to keep that overall time down. Simply put, if she doesn't smoke you, you're not putting out. We're definitely looking forward to that day of rest now.
Cool morning! First, the family suffered under the wrath of HQ, with:
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Pukie almost paid a vist, but was scared off when company showed up...
These guys make it look easy!
It was then all about the Fight Gone Bad, with the Navy (Paresh) and the Corps (James) putting out hard. We all were surprised when the scores were tallied and it was a tie! 329 each, great efforts and good scores guys. Outstanding job.
"Let's get it on!" boys and girls, time to fire off on a new three day blast of WODs. Check the exercise link to make sure your form is good, then storm through for time! Today's prescription:
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Rest - Stretch - Rest - Stretch - Rest - Stretch, etc. Here's an awesome resource for stretches: http://www.cmcrossroads.com/bradapp/docs/rec/stretching/
Then relax and get into a written argument at CF HQ, or, check out this excellent series of articles on cholesterol by one of the world's foremost researchers on the subject: Uffe Ravnskov, MD, PhD.
The doctor writes about the cholesterol myth. There's so much to learn about this subject, you owe it to yourself to read up: http://www.ravnskov.nu/myth1.htm
Here's a bio on the author: http://www.ravnskov.nu/uffe.htm
Have a great day!
Eliz'beth, I'm comin' ta meet ya Eliz'beth! (clutches chest and staggers...)
Day three of good hard WODs continues. The benchmark WOD's are the best evaluation tool of progress we have. Use them in a consistent manner (same weight/form, etc.) to get a good standardized measure of where you're at. Remember tomorrow, it's Rest Day!
Here's the daily dose:
21-15-9 reps of:
Clean 135 pounds
The ladies showed up expecting "rain", but they got "pain" instead! The crew fought through a Fight Gone Bad funfest like troopers. The scoring was screwy due to a senile score keeper... But they still did a great job, with everyone putting out effort from start to finish.
The early crew beat the rain too, with a PR for some in Diane:
21-15-9 reps of:
225 pound Deadlift
Unfortunately it's into the big-box gym with this rain. The Friday crew had a little water yesterday too but they didn't stop!