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.