Front Squat 3-3-3-3-3-3-3 reps or
Back Squat 3-3-3-3-3-3-3 reps
Rain or Shine!!!!
200 meter run
20 Sit ups
20 Push ups
20 Box Jumps
As many rounds in 20 minutes:
You've all been working hard this week, and eating hard too! So we're going to have us a little ol' metabolic burner for the last WOD before the Sunday Rest Day (you know we'll be right there with you!):
The Little Chipper That Could...
10 Ring Dips (or 10 bench dips, or 20 Jumping R/D's)
20 Knees to Elbows (or knee to elbow sit ups on the mat)
30 Burpees (or no-Push-Up Burpees)
40 Push-Ups (or Knees Down P/U's)
50 Squats to a med-ball (50 Squats to a med-ball...!)
400 meter Run (or 500m Row)
10 Handstand Push-Ups (or Shoulder Press)
20 Pull-Ups (or 40 Jumping Pull-Ups)
30 Kettlebell Swings (52# or 36# or 24#)
40 Walking Lunge Steps (Ouch already!)
400 meter Run
Join us if you will for a holiday extravaganza at Marina High School's track.
At 0800 on Thanksgiving (after the bird's in the oven?) we did a "Med-Ball-Mile". When you have the ball you can't run, you throw it to your partner who has run past you. He/she catches it and you run past them for the next toss. When it is dropped, you each do ten burpees.
It was only four laps, and (Brent you'll be surprised), I lost count...!
Drop the ball, owe ten Burpees; Get 'em!
No, we're not both running at the same time; really.
Here's a quick vid of the terrible trio in action: Download MOV00698.AVI
Remember, the modification capabilities of the WODs are huge. If you have an injury or are working on re-conditioning yourself, try lifting half the weight prescribed in the WOD.
In the case of pull ups or dips, try straight up and down jumping pull ups, or ring rows, or the (kip like) swinging jumping pull up. The jumping dip has been also proven to be a potent challenge when done (as with all of these movements) with the best form possible.
If we can stress anything here, it's that we must all concentrate on form. It is the essence of the CrossFit functional movements. When you use good form you cannot injure yourself by "overlifting". Weights you shouldn't be lifting won't budge if you're locked into good form. We all should be using only the weight (in whatever lift we try) that allows us to maintain proper form and technique.
If you're rehabing an injury as I was when starting CrossFit, use this as a guide: When you can go for about two months without re-injuring, tweaking or otherwise exacerbating an injury, you've reached that combination of good form and appropriate weight.
So for today:
Complete in twenty minutes as many rounds as you can of:
10 Strict pull-ups (or 10 jumping straight up and down pulls)
10 Ring dips (or 30 bench dips)
Have fun and get a good warm up! Remember, tomorrow we'll be at Marina High School track at 0800 for a nice calorie-bing-Turkey-earning "Medicine Ball Mile". That's right, just a mile...(with a few burpees mixed in)!
Decision time... flop on the ground or keep going? Hard work!
Get a good thorough warm up of three full rounds, then:
Thruster 3-2-2-2-1-1-1-1-1 reps
Easy day right? Ask your shoulders tomorrow!
Bring your coffee... then get some!!!
REST! Ahhh, just get a massage or have a relaxing day reading, or catching up around the house.
Val, don't run too hard today. Have fun!
Or go walk by the pier after breakfast.
And think about coming back tomorrow and doing some kipping pull ups like our local water polo goalie...Download MOV00340.AVI
Here's a novel break from the Max Effort and Running of late:
Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps
We had some fun today with Chris Netley from CrossFit IE. Chris did the WOD with us and suffered right along with the regulars. It was good to see you Chris.
A couple of the early guys held their own too...
Nice pull Brent!
A beautiful day for a "Lynne"...
Five rounds for max reps of:
Body weight bench press
(Stop yelling at me...!)
Great work today folks.
Awesome kipping work too! Download MOV00322.AVI
HAPPY BIRTHDAY VAL!!!
We test ran this yesterday at about noon. Nice...and...warm.
Below are some attributes you've heard before but we'd like you to look at these again. Update your understanding of each and think where you'd like to be with regard to these skills. How are you progressing overall with these? What do you need work on? What can we help you focus on more?
Our goal is a safe, fun and injury free adaptation to the varied WODs that come your way.
1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
- Thanks to Jim Crawley and Bruce Evans of Dynamax, www.medicineballs.com
All that totally cool Roman numeral stuff aside, I think we may be hooked on the series of WODs put out on a monthly basis by Jeff Martin and some of his buddies at other affiliates like CrossFit Central Scotland.
The boys represented in fine fashion with Brent getting 25 rounds with the 70# bar and Mark right alongside him at 24 rounds with 65#. Good form was sought at all times.
It was pure pleasure throughout! Witness a brief vid of the funfest at: Download MOV00217.AVI
Oh and, I just laid down on the ground beforehand so that the guys would know how to safely collapse; um, just trying to set a good safe model... that's all.