WOD 1/1/2014

"Cindy" for Sandy

20 Minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

WOD 12/31/2013

"DG"

10 minute AMRAP of:
8 toes to bar
35# dumb bell thrusters, 8 reps
35# dumb bell walking lunges, 12 steps

WOD 12/30/2013

Row 5 K

WOD 12/27/2013

A few workouts for those that have been a little naughty over the past few days.  Not able to make it to the gym? Here you go.  No excuses!

4 Rounds for time of:
Run 400M
50 Squats

or

5 rounds for time of:
20 push-ups
50 squats

Post your times to the comments.

"Coffey"

For time:

Run 800 M
135# back squat, 50 reps
135# bench press, 50 reps
Run 800 M
135# back squat, 35 reps
135# bench press, 35 reps
Run 800M
135# back squat, 20 reps
135# bench press, 20 reps
Run 800 M
1 muscle up

Scale as needed.

WOD 12/26/2013

"Elizabeth"

21-15-9 reps of:

135# Clean
Ring dips

WOD 12/25/2013

Christmas WOD 2013

12 days of Christmas...

1 Handstand push-ups

2 Turkish gets ups (53 lbs for men/35 lbs for women)

3 Box jumps (30”/24”)

4 Pistols (2 each side) squats

5 Burpees

6 Toes to bar

7 Ring Dips

8 Hand release push-ups

9 GHD sit-ups

10 Walking lunges (10 each side)

11 Hello Dollys (4 count equals one)

12 Man-Makers (45# dumbbells/30#)

WOD 12/24/2013

Ten Rounds for time of:
12 Burpees
12 pull-ups

WOD 12/23/2013

5 Rounds for time of:
15 Handstand push-ups
5 Dead lifts (note the weight used)

WOD 12/20/2013

AMRAP for 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second chin over bar hold

WOD 12/19/2013

Hang squat clean 3-3-3-3-3-3-3 reps

WOD 12/18/2013

10 rounds each for time:
Row 250 Meters
Rest 90 seconds between each round

Then:
Push Jerk 1-1-1-1-1-1-1

WOD 12/17/2013

Row 2000 Meters for time.

Then:

5 Minute AMRAP of:

275# Deadlift, 3 reps
115# Push press, 7 reps

WOD 12/16/2013

For time:

20 Box jumps (24")
20 SDLHP (95#)
20 walking lunges (steps)
20 Hello Dolly's
20 Push Press (115#)
20 tuck jumps (or Double unders if you have them)
20 Wall ball shots
20 Dead lifts (135#)
20 Toes to bar
20 Burpees

WOD 12/13/2013

CrossFit Total

Back Squat 1-1-1
Shoulder Press 1-1-1
Dead lift 1-1-1

WOD 12/12/2013

20 Minute AMRAP:

95# Thruster- 5 reps
95# Hang Powerclean- 7 reps
95# SDLHP- 10 reps

WOD 12/11/2013

Foundation #5

Overhead Squat 1-1-1-1-1

then:

"Jeremy"

21-15-9 reps of:
OHS- 95#
Burpees

WOD 12/10/2013

Back Squat 2-2-2-2-2-2-2-2-2-2

then:

Five Rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups

WOD 12/9/2013

Foundations #4

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift
Medball Clean
Knees to Elbow

WOD 12/6/2013

Foundations Class 3

21-15-9 of:
Thrusters
Knees to Elbows
Walking Lunge steps
Pull-ups

WOD 12/5/2013

For time:
15 Dumbbell burpee box-overs- 50 lb dumbbells- 24" box
315# Deadlift- 15 reps (Use 70% of one rep max)
205# OHS- 15 reps (Heavy! Scale to 75% of one rep max)
15 Muscle ups (Substitute muscle ups with 4 pull ups and 4 dips)

WOD 12/4/2013

Foundations class #2- Presses

"Presses of Death"
5 rounds each for max number of reps
Starting with Shoulder Press then Push press
(Note the number of each exercise and the total number of reps per round)

or

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

WOD 12/3/2013

Run, Row, or Bike 5K (thats 5000 meters!)

WOD 12/2/2013

First Foundations Classes start today...

WOD: 15 minute AMRAP of: 20 push-ups, 50 squats

Smolov's Squat Routine: 4 sets of 9 at 70% plus add 5-10 lbs from last week (Max plus 10-20 lbs)

WOD 11/30/2013

Smolov's Squat Routine:
10 sets of 3 at 85% plus 5-10lbs

WOD 11/29/2013

Smolov's Squat routine: 7 sets of 5 at 80% of max plus 5-10 lbs.

Then:

5 rounds for time of:
Run 400 M
185# dead lift, 21 reps

WOD 11/28/2013

5 Rounds for time of:

50 wall ball shots
Run 400 meters (or substitute runs with 500 meter rows)

WOD 11/27/2013

Smolov's Squats
5 sets of 7 at 75% plus 5 to 10 lbs.

Then:

"Willy"

Three Rounds for time:
Run 800 meters
225# Front Squat, 5 reps
Run 200 meters
11 Chest to bar pull ups
Run 400 meters
12 Kettlebell swings, 2 pood

Substitute runs with 1000M, 250M, and 500M rows.

Homework: For those not able to make it to the gym today:
Do each for time: 100 push-up, 100 sit-ups, 100 squats

WOD 11/26/2013

Weighted pull-up 1-1-1-1-1-1-1 (or work on pull-ups (Kip or strict) for 10 minutes)

Then:

Bench press 2-2-2-2-2-2-2-2-2-2, resting 60 seconds between sets.

WOD 11/25/2013

Smolov's Routine: 4 seats of 9 @70% plus add 5- 10 lbs.

Then:  Complete 7 rounds for time: 8 Handstand push-ups, 10 toes-to-bar, 15 wall ball shots

WOD 11/23/2013

Smolov's Routine:
10 sets of 3 at 85%

11/22/2013

Smolov's Squats- 7 sets of 5 at 80% of 1 rep max

Hang Power Snatch 3-3-3-3-3

WOD 11/21/2013

Filthy 50's

For time:
50 Box Jumps
50 Jumping pull-ups
50 Kettlebell Swings, 1 pood
Walking lunges, 50 steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 wall ball shots, 20 lb ball
50 Burpees
50 Double unders

WOD 11/20/2013

Squats: 5 sets of 7 at 75%

WOD
"Presses of Death"
5 Rounds, each for max # of reps:

95# shoulder to overhead.  Beginning with shoulder press to failure, then push press, push jerk, and split jerks.  Note the total number of reps per round as well as the number of reps per exercise with in each round.

WOD 11/19/2013

"Helen"

3 rds for time of:

Run 400 Meters
1.5 pood (55#) kettle bell swing x 21
12 pull-ups

WOD 11/18/2013

Strength: Squat routine

then:

"Fran"

21-15-9 reps of:
95# Thruster
Pull-ups

The last time I did this workout was back in January.  Took me 6:10.  I had folks do Fran a couple weeks ago and it came up again today.  It was interesting to see how they responded.  Everyone improved their times.  Many improved by over minutes.  What changed in the last three weeks.  One member said I used my squat (hip power) to push the bar up on the thrusters.  He also mentioned having a better kip (improved skill/gymnastics domain of CrossFit).  For me my improvements seem to come harder, or I have to accept smaller gains.  With Fran what kills you is breaking up any set of reps and resting between exercises.

Today I finished at 5:51.  Better than last time, but not a PR. I had to break up my 21 and 15's for thrusters.  Mostly mental, oh and it probably doesn't help to have stayed up until 11:30 watching the Broncos.  It was worth it, and good to sometimes get your workouts in when you are fatigued/sleep deprived, pushing real life situations.  That's how I add this part of constant variation, and how I prepare for my main profession of wildland fire fighting.

Good job everyone for such improvement.

WOD 11/15/2013

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

WOD 11/14/2013

"Death by muscle ups"

With a continuous running clock do one muscle up the first minute, two muscle ups the second minute, and so on... Continue until you can not complete the number for whatever round you are on.  Note the number of rounds completed.

If you don't have muscle ups do "death by pull-ups" or scale muscle ups.

WOD 11/13/2013

Three rounds for time of:

135# Overhead squat, 10 reps
50 Double unders

WOD 11/12/2013

Muscle Snatch 1-1-1-1-1 reps
Power Snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

WOD 11/11/2013

For time:

Row 20 calories
30 Burpees
45 pound two-handed dumbbell ground to overhead- 40 reps
50 toes to bar
100 foot walking lunge with 45 pound plate held overhead
150 foot sprint

11/8/2013

Warm-up

Smolov Squat routine

Then:

"Lynne"

5 rounds for max reps of:

Body weight bench press
pull-ups

WOD 11/7/2013

Five Rounds for time of:

10 wall climbs
10 toes to bar
20 Box jumps (24" box)

WOD 11/6/2013

Warm-up

Smolov Squat Routine

Then:

5 Rounds for time of:

15 Kettle bell burpees
2 Thrusters
1 Snatch

WOD 11/5/2013

Three Rounds for time:

95# Overhead squat- 15 reps
15 L Pull-ups
95# Split jerk- 15 reps
15 Knee to elbows
95# Hang clean- 15 reps
15 Back extensions- with 25 pound weight

WOD 11/4/2013

Bent over barbell Rows 5-5-5-5-5

Then:

Back Squat 5-5-5-5-5

WOD 11/1/2013

"Morrison"

50-40-30-20-10 of:
Wallball shots- 20# to 10 foot target
Box Jumps- 24 in
Kettle bell swings- 1.5 pood (50lbs)

Breaking in the new Box.  The evening group doing a workout out.

WOD 10/31/2013

15-12-9 for time of:

135# Thruster
45# Weighted pull-up

WOD 10/30/2013

AMRAP 15 minutes of:

 135 pound Push Press- 7 reps
 135 pound Overhead Squat- 10 reps
 15 GHD sit-ups

WOD 10/29/2013

Complete AMRAP in 15 minutes of:

15 Chest to bar pull-ups
30 second Ring L-sit hold

WOD 10/27/2013

AMRAP in 15 minutes of:

Row 250 meters
25 push-ups

WOD 10/25/2013

"Walsh"

Four Rounds for time of:
22 Burpee pull-ups
185 pound back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

WOD 10/24/2013

Snatch 3-3-2-2-2-1-1-1-1-1

Building on the snatch balances from a couple days ago... these will be full squat snatches today.

10/23/2013

7 minute AMRAP
Burpees

Then after a short rest:

"Karen"
150 Wallball shots- 20lb ball to 10 foot target

WOD 10/22/2013

Snatch Balance 3-3-2-2-2-1-1-1-1-1

Today we start incorporating squats into our programming.  Squatting builds into everything we do.  For 3 weeks we will focus on improving our squat technique and building our strength.

After warm-up, do 3 sets of 5 Squats.

WOD 10/21/2013

"Eva"

5 rounds for time of:

Run 800 M
30 Kettle bell Swings- 2 pood (70 pounds)
30 pull-ups

Scaling options:  Scale to 3 rounds (5 rounds will likely take over 45 minutes to complete workout). Substitute runs with 1000 Meter rows.  Kettle bell swings should be on the heavy side.

Uncertainty

I wrote this article a couple days into the government shutdown but never put it out there because I didn’t feel confident sharing it at the time.  I have come to realize that the effects of uncertainty and managing the unknown elements of our lives affects everyone in many ways.  Whether your uncertainty comes from a major life change (starting a new job, going off to college, or as a result of some disaster or tragedy), or from some pending event, either real or imagined (like attending an important meeting, participating in a sports event, attending Kokora or boot camp), the same stress reactions can take place.

The Wildland Fire Leadership program (www.fireleadership.gov) happened to post an article about this very topic on their facebook page yesterday.  It explains how the brain reacts to this type of stress and create challenges returning to normal routines.  I decided to share this article and my own thoughts because I don't believe in coincidents (I wouldn’t have felt obligated to finish this writing and share it if it wasn’t for this article being posted on Facebook.  It would of just sat in my pile of many unfinished and unshared stories.) 

     Post-Shutdown Recovery: 3 Ways to Get Your Brain Back on Track

Here is what I wrote about the topic of uncertainty...

Uncertainty is an incredibly powerful environmental condition that leads to so many negative emotions and stress reactions (not sure if its actually considered an "environmental” condition but either way has significant effect on our decision making).  Being a Government employee, I am feeling the uncertainty that goes along with being furloughed, it brings up emotions of anxiety, anger, mistrust, envy, and fear (to name a few).  There has also been a lot of uncertainty when it comes to opening our CrossFit gym (just compounding the stress and anxiety in my life at this time).

What causes uncertainty? What are its effects? How can we deal with uncertainty to actually make us stronger?

Uncertainty is caused when we lack information about the past or future.  It often results from expectations, of either something happening a certain way or by someone acting in some way or another.  Lack of clear and honest communication seems to be a big part of what leads to uncertainty.  Misinformation or ignorance (the opposite of Awareness) seems to feed uncertainty.

The effects, and how we handle uncertainty, is where this “condition” can become devastating.  This isn’t just an individual issue.   Uncertainty destroys morale.  A team or group loses motivation, trust, cohesion, and confidence.  I’ve seen this happen over and over in my profession of wildland fire fighting, whether we are talking about a hotshot crew, Incident Management Team, organization, or our Nation as a whole.  Communication breaks down, trust disappears, division occurs, and the team crumbles.  When I was a hotshot, I worked for a squad boss who never told us what was going on.  We would be driving to some unknown location, some unknown fire, with no clue what to expect.  It was because of this type of leadership that the crew experienced so many problems, people were disgruntled, there was lack of unity, and all sorts of interpersonal conflicts.  I also experienced this in my previous job.  My supervisor never provided clear direction or expectations.  I witnessed how this prevented a program from flourishing, limited creativity and innovation, and again, destroyed moral, motivation, trust, and everything required for a cohesive team.  An entire forestry program fell apart because of poor leadership and a climate of uncertainty.

Do you suppose that the collective uncertainty, created as a result of the economic recession and current political climate, has in some way created, or heighten, the harshly divide Nation and World we live in today?  Think about it... I won’t get too political here, but uncertainty and fear are very powerful motivating factors and seem to be a significant contributing factor.     

How does this all relate to CrossFit?  CrossFit, has taught me to be more present, or "in the moment" so to speak.  If you dwell on what is expected or get down on yourself for poor performance you can easily talk yourself out of even trying.  CrossFit builds mental toughness and self awareness.  In the middle of a killer workout we can not focus on finishing, you must take things one repetition at a time, breath, and focus on attaining small goals.  It is through attainment of these small goals that we build confidence, know where we need to improve, and learn not to dwell on our many failures.  

The article talks about uncertainty and how self awareness is a huge part of buffering the negative effects.  CrossFit  has become an important part of my life and a routine that builds self awareness and allows me to manage the uncertainty in my life.   A strong united team or community also helps.  The support we find from each other as a community has a powerfully positive effect. Keeping you going, keeping you motivated, holding each other accountable, ultimately filling you with positive thoughts and energy to push forward.   

I hope this helps encourage someone to better deal with the uncertainty in their own lives.  Don’t be afraid to reach out to those in your community, share your concerns, and try not to dwell on the things that are out of our control.  Trust your instincts and live with gratitude, not fear. 

WOD 10/18/2013

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back squat 1-1-1-1-1

The idea is to try to increase the load over the 15 sets.

WOD for 10/17/2013

For time:

225 pound Deadlift, 21 reps

Handstand walk 21 meters

225 pound Deadlift, 15 reps

Handstand walk 15 meters

225 pound Deadlift, 9 reps

Handstand walk 9 meters


Scaling options:  Deadlift should be about 50% of your one rep max.

Handstand walks can be substituted with wall walk-ups or forward bend walk out to push-up.

WOD 10/16/2013

Endurance WOD:

10 rounds each for time:
100 Meter sprints or Row 250 M
Resting 90 seconds between each round

Then:
Bench Press 2-2-2-2-2-2-2-2-2-2
Resting exactly 60 seconds between each set

WOD 10/15/2013

"Cindy"

20 Minute AMRAP

5 Pull-ups
10 Push-ups
15 Squats

WOD 10/14/2013

"Test 3"

Tabata squats
As many Muscle ups in 4 minutes

If you don't have muscle ups, substitute 4 pull-ups and 4 dips for each.

WOD 10/13/2013

Hang power clean 3-3-3-3-3-3-3

WOD 10/12/2013

Rest Day

WOD 10/11/2013

Six rounds for time of:

Run 400M
25 Pull-ups

I attached a pretty good article from a blog I happened to come across this morning.  This applies to all the political back and forth going on in our Country these days.  Very challenging to apply this idea to that kind of argument but worth the effort.  

http://www.whole9life.com/2013/09/nothing-personal/

WOD 10/10/2013

"Dragon"

For time:

Run 5K
4 minutes to find 4 rep max dead lift
Run 5K
4 minutes to find 4 rep max push jerk

We usually don't like to scale hero WODs, however, for time sake, another option is:

Mini "Dragon"

For time:
Run 1 mile
4 minutes to find 4 rep max dead lift
Run 1 mile
4 minutes to find 4 rep max push jerk

Please remember the intent behind these Hero workouts.  Remember the sacrifice and pain the families carry with them.  Dig a little deeper when you feel like slowing down of giving up. Thoughts and prayers to all those that have made the ultimate sacrifice.

WOD 10/9/2013

Five Rounds for time of:

5 Hanging ring extensions (right arm + left arm equals 1 rep)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

WOD 10/8/2013

"DT"

5 Rounds for time of:

155# Dead lift- 12 reps
155# Hang power clean- 9 reps
155# Push jerk- 6 reps

WOD 10/7/2013

Front Squat 1-1-1-1-1-1-1-1-1-1

Work up to your one rep max.  Remember to keep your elbows high, chest up, and stay tight to maintain a good solid stabile mid-line.  (If you have a problem with rounding of the back or come forward with the chest too much, consider doing box front squats.)

WOD 10/5/2013

6 rounds for time of:

     Run 400 meters
     25 Burpees

Set up under a target that is one foot above your reach for the burpees. Jump and touch the target for each burpee rep.

WOD 10/4/2013

For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps

95 pound Barbell thruster

Pull-ups

Knees to elbows

WOD 10/3/2013

Complete as many rounds as possible (AMRAP) in 20 minutes of:

Handstand walk 10 yards
15 foot L-rope climbs, 1 ascent
10 One-legged overhead squats, PVC pipe

Scaling options:

Handstand walks: Depending on your level either do 10-20 second handstand holds, 2 wall walk-ups to  a handstand, forward bend walk-out to push-up and back up to forward bend (3 times), or hold push-up plank position (15 seconds)

L-sit rope climbs:  Substitute L-sit climbs with regular legless rope climbs, regular rope climbs, from laying on the floor to standing and back down (3-5 times).  No rope- be creative.

One legged squats:  These will be impossible if you don't have good mobility.  Do regular one-legged squats using something to hold onto for balance.  If you have knee issues don't even try these, do regular OHS's.

WOD 10/2/2013

Rest Day (Or at least it was supposed to be)

Some folks decided to go rogue with their workouts (Shanti and Appolonia) and went ahead and did a 5K run yesterday after doing the dead lift WOD.  That threw me for a loop creating a little more chaos in my already chaotic life.  So with that, today we encourage you to either work on skills, do some yoga, do a work out you missed, play a sport, or go out for a nice 5K run.  Make it an active rest day.

Also, for those interested, the CrossFit Games will be on ESPN starting this evening.

WOD 10/1/2013

Deadlift 3-3-3-3-3 reps

WOD 9/30/2013

For time:

45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

Post time to comments.

WOD 9/29/2013

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 9/28/2013

Rest Day and skill work...

Today we will be working on some skills.

Medicine ball cleans and double unders

WOD for 9/27/2013

10 rounds for time:

135 lb Dead lift- 15
Push-ups- 15

WOD 9/26/2013

"Death by Pull-ups"

Start with one pull-up, then every minute on the minute increase the number (Second minute do three pull-ups, three during the third minute, and so on.)  Continue increasing the number of pull-ups until you can't complete the prescribed number for that round with in the minute.

Scale to what ever level of pull-up you are at (Banded or ring rows).

WOD 9/25/2013

For Time:

25 walking lunges (Each step equals 1 lunge)
20 pull-ups
50 box jumps (20 in)
20 double unders (or substitute tuck jumps)
25 ring dips
20 knees to elbows
30 kettle bell swings (2 pood/70 pounds)
30 sit-ups
20 hang squat cleans (35lb dumb bells)
25 back extensions
30 wall ball shots (20lb ball to 10 foot target)
3 rope climbs

Rest Day

WOD 9/23/2013

"Michael"

3 Rounds for time:

800 Meter Run

50 Sit-ups

50 Back extensions

WOD 9/11/2013

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders 

Post time to comments.

Scaling/substitution options: 1.5 pood is about 50 pounds, use a dumbbell if you don’t have a KB, do tuck-jumps (google search for demo) if you don’t have double-unders figured out yet.

9/10/2013

Back Squat 3-3-3-3-3

WOD 9/9/2013

21-15-9 reps of:

Hang squat clean, 50 pound dumbbells
Handstand push-ups

Post time to comments.

If you are not sure what a “hang squat clean” is, refer to the Exercises and Demos tab on the CrossFit main site.  

For scaling, handstand push-ups can be done with knees on a box or elevate your feet (as much as possible) and do push ups.  Just remember we want full range of motion and try to stay as vertical as possible (to tax the shoulders more than the chest) with what ever scaling option you need.  Try to mimic a HSPU as much as possible.

WOD 9/8/2013 "Barbara"

"Barbara" (My “first”)

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Barbara was my “first” and she has taught me more than I can explain in this post. She started me down a path of improved health, better fitness, metal strength and increased self-awarenss.  This WOD was my first CrossFit workout.  The first two times I tried this workout I quit after three rounds. This will be the 11th time I do this WOD and I know this because I went back through all my workout journals.  It’s always amazing to look back and see how far I’ve come!

Are you keeping track of your workouts? This data is so important and a big part of maintaining the CrossFit program routine.  Trust me, get yourself a good journal, take care of this, be vigilant about recording data.  This will soon become one of your most prized possessions.

Journal Entry (1/25/2009)- Jeremy's first CrossFit WOD "Barbara"

WOD 9/7/2013

Rest, play, stretch (or make up a workout you missed).

Have fun at the Tough Mudder for those participating in that event.

WOD 9/6/2013

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

(That's 1/2 mile forward and 1/4 mile backwards.)

WOD 9/5/2013

“Linda”

10-9-8-7-6-5-4-3-2-1 of:

Deadlift: 1 1/2 Body Weight

Bench:  Body Weight

Clean: 3/4 Body Weight

Scale as necessary.  Cleans are either full squat clean or power clean (usually when it is not specified it is your choice.) 

With yesterdays workout I know there are some sore shoulders out there, so give a little extra attention to these with your warm-up.

WOD 9/4/2013

Today's Workout

"Roney" (CrossFit main site WOD on 8/3/2013)

4 Rounds for time of:

Run 200 M
135# Thruster- 11 reps
Run 200M
135# Push Press- 11 reps
Run 200M
135# Bench Press- 11 reps

This Hero WOD will take some time.  Hero WOD's are never supposed to be easy (What CrossFit WOD really is?).  Scale appropriately and don't give up.

WOD for 7/30/2013

"Death by 10 Meters"

Set up two markers 10 meters apart (that's 33 ft).

Start by running (or walking) the first 10 meters.  Then on the minute every minute, continue to progressively add 10 meters each round.  So at one minute mark go 20 meters, at two minute mark go 30 meters and so on.  Continue until you can not complete the required distance.

This is a WOD anyone can do with out any equipment.  It's going to be a nice day, no excuses!

Let us know how you do.

WOD for 7/29/2013

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Substitute Row with Sumo dead lift high pulls with barbell, or dumb bells.  

WOD 7/26/2013

WOD (Making up one I missed from 7/23/13)

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

"The Barn" Gym setup at our Gresham location.

Compare to 130205. (Looking back at my journal I realized that the last time this was done I missed it.  I sometimes would get off the exact main site programming and miss WODs, most often when I was traveling.  I would try to make these up by doing two-a-days, but sometimes would miss WOD’s like this one.)  

Anyway,  I don’t know how the 205# Front Squats will feel.  This usually kills the wrists so I’ll be using wrist wraps for these.  Elbows high and rack the bar in a good position so you can stay as up right with the chest as possible. 20 reps will have to be broken up into 5’s maybe.

30 Inch Box jumps, I get to use one of our new boxes we built.  40 KB swings, 1.5 pood (Or 53 lbs to be exact (use dumb bell if you don’t have Kettlebells), and 50 wall ball shots (20#). 

Scaling Options: 

This WOD can be scaled to what ever level you are at.  If you lack the front squat skill, use a pvc/broom stick or light bar and really work on good form and full range of motion reps.

For box jumps- adjust the height. Or do modified jumps and step-ups.

For kettlebell swings- Use dumb bells.

Wall ball-  (For homemade version.  Find an old basketball and fill it with sand.)  Or just work on the wall balls with a regular ball (focus on good front squat position, high elbows, deep squat, chest up).

The CrossFit Total (WOD from 7/20/2013)

     Back Squats 1 rep max

     Shoulder Press 1 rep max

     Dead lift         1 rep max

For each lift you make three attempts.  You can warm-up in preparation for each separate lift, however, once you’ve begun working sets, a failed attempt counts as a set.

The CF Total is not the kind of workout you want to just jump into with out some training and experience with the Back Squat, Shoulder Press, and Deadlift.  You should have a good idea what your 1 Rep Max is in each of these three exercises before attempting this as a WOD.  This is an extremely taxing workout, I am feeling this workout 2 days after completing it.  This is a test of your strength across the three primary foundational movements (Press, Squat, Deadlift) in CrossFit.

This WOD is a unique and challenging example of CrossFit programming.  If you look at this workout and you say “what, one rep”, or you don’t know how to score this workout, you are probably relatively new to CrossFit.  This is a test day, testing your strength across three of the primary functional movements (Squatting, Pressing, and lifting objects off the ground (dead lift)).

I’ve been following the CrossFit main site programming (the workouts posted on www.crossfit.com) pretty consistently for the past 5 plus years.  I perform most of the WODs as prescribed, sometime scaling when I’m not feeling all the motivation.  These workouts are all documented in my numerous small journals.  This data is extremely valuable.  The data helps me dial in my training, to push to and beyond my limits time and time again.  Building confidence, self awareness, strength, and a better all around human being.

At CrossFit Shawano will continue following the main site programming.  This is the most broad and inclusive programming and can be scaled or substituted to what ever skill level.  We will often be a few day to a week delayed, and my skip some obvious workouts that are not conducive to one hour or group classes. (The Sprint Triathlon WOD on 7/17/13 and todays WOD Row 21097 meters are good examples.)  However, we will encourage the completion of these types of WODs as extra credit or enjoyable side activities to mix into your regular workout routines.     

So here is my CrossFit Total from 7/20/2013:

Always be a student, learn from my mistakes

https://vimeo.com/70728556

I scored a total of 920, about 60 pounds off my PR.  

I am definitely feeling the poor form on my dead lifts.  I need to work on my neck position and beginning to pull with more hamstring and hip engagement.  I am always learning.  It took me seeing myself on video notice or become aware of a major movement fault that I need to correct.

This is our first blog post.  Let me start by saying, we are completely new to this blogging and website management/design stuff.  So bear with us as we figure out how this all works.

The blog will be the location where we post daily WOD’s (Workouts of the Day, for those new to CrossFit).  Until we have an actual location we can't offer a consistent schedule or offer very many group WOD’s.  We will try to organize public WOD’s to connect and provide access to some of the equipment you might need to try these workouts.  My intent is to make sure we provide a solid product and that our members get something that is truly worthy of the CrossFit name.

I primarily want to use the next few weeks to introduce you to how we will we running our Gym, share what kind of programming we will follow and why, introduce who we are, and share other stories that I hope you find relevant (and somewhat interesting.)  I will offer scaling and substitution suggestions so you can begin learning about this amazing thing called CrossFit.