Here's the HQ prescription:
Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps
Form, form, form! Get that thorough warm up and have your spotter watch your form.
We'll have a chipper arranged for the locals. Stand by for fun! Bring a towel and some water too! It may be a bit, um, warm...
"Stop the madness!"
Run 400 then:
8 rounds of:
8 KB Swings
8 Pull Ups
8 Box jumps
8 Knees to Elbows
8 Push Ups
8 Push Press
Finish with a 400 Run. You'd better hydrate after this one.
Everyone did an outstanding job this morning! I lost four pounds during the WOD...
Wow, another incredible weekend at a CrossFit certification seminar. This one was in San Diego at the huge CF San Diego affiliate run by Eddie and Lisa Lugo. All the regulars from the San Diego area were there too and it was great to see them.
The group of trainers was fun to work with and as usual they were very helpful. We really look forward to taking the knowledge from this weekend and supporting your athletic development as best we can. Again, we want you to challenge us with questions or concerns about movements that you'd like help with.
Here's the WOD for today:
Thruster 3-2-2-2-1-1-1-1-1 reps
Really work on getting deep in your squat and using your hip extension to open all the way up quickly. Create that elevation and momentum on the bar with your hip drive. Lock those elbows out at the top!
Great job Denise!!
Another deceptively simple looking WOD... Pace yourself, or go all out? Either way:
Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps
Another outstanding effort. Good numbers and everyone really putting out. Make sure and rehydrate through the day.
Is it me or is it getting warm around here? It was flippin' hot this morning.
Here's the daily fix:
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Modify with lighter weights, one arm DB snatches, PVC Overhead Squats, as needed. And don't forget the rowing option... Great job on the med-ball ab work you guys.
Rest?! Already? We were having so much fun getting hammered... Rest and get some nice light stretching when your muscles are warmed up, which should be easy on these hot days.
As for the rest of us, there'll be some nice make up WODs and some rowing for Jean. Yes you Jean!
Run 5 K... Simple, minimalist almost? And the good news is, we can do this in a day or so if we're still catching up on some missed WODs! Some of us need the running work too so it's about time this popped up (speaking for self...).
Go for an easy warm up but make sure to get your shoulders nice and loosened up. Tear it up!
Ok, here's the daily dose:
Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
Score your rounds completed to comments.
Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension. Get deeeeeep!
Coach Rippetoe giving training in the slow lifts at the CrossFit Training Seminar at CFSD. We want you to get the latest in what CrossFit has to offer and we'll continue upgrading our knowledge base of the CrossFit whenever we can.
Argh! Fran! She's a beaut; but watch her closely. She'll leave a mark.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Remember to sub jumping pull ups at 2:1 for the regular pull ups. For the Thrusters you can either do more reps with a lighter weight to equal the total wight lifted for a set, or modify it to just go lighter and work on form. Shoot for the best form and don't over do it!
HQ's prescription for the day is "Linda"
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. This takes more benches and bars than we have for the masses so...
We'll have something else for your pleasure:
50 One Arm Snatch (25 each arm; 25#DB's - from the ground)
50 Push Press (45# Bar or DB's)
25 Knees to Elbows (or thighs parallel to the ground)
What, I'm whining? Whoa there boy. Ok, sounds like Denise may have an option for some of you; especially the newbies. As for the early birds, it's into the starting blocks before 0600. Here goes:
Complete as many rounds in 20 minutes as you can of:
It was a sad but proud day around here yesterday. Several of our athletes in the military are leaving us for a bit. They'll be back soon and wile they're gone they'll be in our thoughts and prayers. Today we'll do the WOD they did yesterday:
30 Pull Ups (or 60 Jumping)
25 Weighted Walking Lunges use the weight you did in Thrusters
Paresh, Denise and Nikki hanging out.
Be safe boys.
By any other name, r-e-s-t
Ruhe – German
Reste – French
Resto – Italian
残り – Japanese
استرح. – Arabic
Остаток. – Russian
Dinlen. - Turkish
Yep, the well deserved Day of Rest! Unless... you owe. You know who you are. Get out there and have a couple cups of sweat. You know it's good for you. Make sure and stretch. Have a great day!
Happy Fourth all! Please take a minute and think of those who've made our freedom today.
Thanks everyone for putting out on the "surprise" WOD's today. You all did great, used great form, and we hope you had fun with the WOD selection method... You won't see that for another year, we promise!
REST. Psych up for a good WOD on Independence Day. Hooya USA!
Here's a small tribute enjoy.
Relax and have a great day. Hydrate and stay cool!
A nice little Sunday Chipper for us. Don't these people at HQ know we did FGB yesterday?!
Enough whining. Here we go:
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents