Category: WOD

This is the page where workout of the day will be posted along with comments.

WOD

 

First: DL for Max Load
5-5-3-3-1-1
12 min to complete DL’s
Second: Tons of Fun!
1 min max reps pull up
Then
4 Min AMRAP:
7 DL @ 75% of max load above
9 HSPU, 15 DD HSPU
18 Lateral Bar Jumps
Then
1 min max reps pull up
Then
4 Min AMRAP:
7 DL @ 75% of max load above
9 HSPU, DD HSPU
18 Lateral Bar Jumps
Then
1 min max reps pull up

WOD

 

Fun with Tabata
20 sec work; 10 sec rest
8 rounds each station for total reps
Station 1-Calorie Row
Station 2-V-up Hold
Station 3-Wall balls (30/20)
Station 4-Push Press (45/55)

WOD

Complete for time

100 Double Unders/Attempts

 50 KB Swing (45/35)

 25 Toes to Bar

In this workout, there will not be “singles” modification for the double unders.  There will be a time limit of 5:00 on the double unders and if an athlete has not reached 100 successful double unders or double under attempts in this time, they will move to the next phase of the workout.

I would like to take a quick second to thank everyone who came out and took part in our second inner gym competition Saturday.  We saw some great efforts, with two NEW gym records in Fran.  In Heat 1, Christine G. threw down an 11:00 Rx Fran time for the first Rx women’s Fran in All Pro’s history!  About 2 hours later, Josh P. threw down a 5:17 Rx Fran and took the men’s top time in the gym.  Look for their name on the record board and be sure to congratulate these two athletes on these outstanding performances!

This weekend was a great showcase on one of the many things that I love about CrossFit.  It was so fun watching so many people cheer and support each other through this strenous workout.  That environment is what we are going to be working toward as members and coaches in the weeks and months to come, so be sure to get your lungs warmed up each day when you come to workout because your support helps your fellow athletes achieve their own greatness!

 

 

Competition WOD

Today we test ourselves in THE CrossFit Benchmark WOD.

Today we have a date with Fran…

21-15-9

Thrusters (95/75)

Pull-ups

There will be a 10:00 time cap to this workout.  SCALE the load and movements to get the entire workout done under this 10:00 mark.  Athletes will have access to rowers and other barbell equipment outside on the walkway to warm up prior to their heat.  Eat your Wheaties and we will see you at 10:00 a.m.!

Competition Standards:

Thruster:  We will be performing “target” thrusters throughout the competition.  When performing target thrusters, the hip must pass below the knee touching a target (med ball, barrel, etc.)  Height of the target will be adjusted to accommodate varying heights of athletes and the head judge will verify all target heights before the heat starts.  At the top of the thruster, the arms must be fully extended(elbows locked out) with the head pushed through the arms and part of the athletes ear visible each rep.  Failure to clearly touch the target at the bottom of the thruster or achieve this fully extended position at the top will result in a no rep.

Pull Up-At the start of each rep, regardless of modifications, the movement MUST start with fully extended elbows.  At the top, the athletes chin must clearly pass over the bar each rep.  Failure to begin each rep with fully extended arms or failure to definitively pass the chin over the bar each rep will result in a no rep.  Pull ups may be performed strict, kipping, butterfly, band, jumping, ring rows etc.  The athlete will communicate with their judge their level of modification prior to the workout.

WOD

IMPORTANT NOTE!! There will be NO 9:00 a.m. intro class this Saturday 2/9 due to our inner gym competition.  Feel free to join us a 10:00 a.m. to see what a CrossFit competition is all about!

Today’s WOD:

Complete in 10:00

Front Squat 3-3-3

Start light, build to a heavy load for 3 rounds

THEN…

AMRAP in 10:00

8 Box Jumps (20/24)

5 Man Makers (30/20)

We are just under three days out from our next inner gym competition!  Have you signed up yet?  If not, you probably should…This is a great way to feel the camaraderie and support that can only be felt in a CrossFit competition.  Every movement will be able to be scaled so there is no reason to not come out and see what you can do this Saturday.  Please sign up at the front desk this week.  Go forth and lift heavy.

WOD 2-4-13

100 Reps For Time

Med Ball Clean & Jerk

Ball Slam

(30/20)

Start with ball between feet each time, finish with ball locked out overhead each rep, then slam it down to a full squat back at the bottom.

Why Compete?

Two Saturday’s ago I competed in the Winter WOD Fest.  The Saturday programming seemed to target all my weaknesses.  Grip strength, Hand Stand Push ups, I was pretty nervous.  In the second workout, I hit a wall.  I began my handstand push ups with 6:05 left on the clock.  I dropped down and went to push up.  Nothing…  Again I tried, again nothing.  The frist thoughts of “Oh No!” crept into my mind.  As I watched competitor after competitor fly through the HSPU’s, I was stuck.  It didn’t seem to matter how much I wanted it, my body would not cooperate.  We have all been here.  On the bridge of giving up, or digging in.  It is a dark place where your body doesn’t seem to listen to your mind, and sooner than later your mind starts selling you short of your true capability.

This workout taught me an important lesson about resilience.  From 6:05 left until :25 seconds left, I worked on hand stand push ups.  I failed and no-repped countless times, each attempt taking more from my already tired body.  Eventually my goals changed and I adopted the mantra that I have tried to sell you all on each day.  “ONE MORE REP!”  That was all I could think and focus on.  My competitors went away, my judge disappeared, the music faded and I was in my zone, focused on accomplishing only the task at hand.  As I mentioned above, it took me 5 minutes and 40 seconds to do 4 handstand push ups.  But I did them, I didn’t give up on myself and even though I was a bit disappointed in how I measured up to my original expectations, I realized that I won a huge mental victory in that workout and it re-confirmed that when you control your thoughts, speak positively in your head and have an strong belief in yourself, you really can achieve successes.

As we approach our second inner gym competition coming this Saturday the 9th, I would encourage everyone in our gym to sign up and give it a go.  When the lights come on, the crowd starts cheering and you lay everything you have on the line, you will find that awesome place between expectation, and reality called personal satisfaction.  Be proud of the victories you achieve each day, and here’s hoping to see all of your awesome breakthrough’s on February 9th.

 

WOD

Sorry about the late post gang.  Preparing for the unknowable…It isn’t just a catch phrase!  Come on in tonight and DO WORK!

12 Minutes to Complete

Max Load Bench Press

5-5-5-5-5

THEN…

AMRAP 8 Minutes

8 DB Push Press (30/40)

10 Barbell Lunges (75/95)

Lunge weight starts on ground and is clean & jerked to back rack each time.

Alternate legs each rep on lunge.

WOD

 

16 minutes total
Rotate Station Every Minute
Station 1: 15 Calorie Row
Station 2: 30 Russian Twists (25)
Station 3: 30 Sec. Ring Support
Station 4: 40 Ft plank walk

WOD

 

For time: (12 minute time cap)
1 wall walk pinch carry (25/10)
42 double unders
21 pull ups
1 wall walk pinch carry (25/10)
30 double unders
15 pull ups
1 wall walk pinch carry (25/10)
18 double unders
9 pull ups

WOD

Double Under Test
Double Unders – 45 seconds on, 15 seconds rest, every minute for 10 minutes, record for max reps
THEN, AMRAP in 10 Min:
5 Kb. Swing Right Arm (35/25)
5 Kb. Swing Left Arm (35/25)
10 Med Ball Cleans (30/20)