WOD 1/30/2015 (Foundations #6)

Foundations #6

For time:

20 Box jumps (or step-ups)
20 Sumo Deadlift high pulls
20 walking lunge steps
20 Hello Dolly's
20 Push press
20 Tuck jumps (or Double-unders)
20 Wallball shots
20 Deadlifts
20 Toes-to-bar
20 Burpees

WOD 1/29/2015

Thruster/Push Press/Push Jerk/Split Jerk 1-1-1-1-1-1-1 reps

Thruster followed by a Push press then a push jerk then a Split Jerk, all done in progression with out dropping the bar equals one rep.

(Main site WOD from 1/28/2015)

WOD 1/28/2015 (Foundations #5)

Foundations #5

2 Rounds:

1 Minute of each exercise w/ 30 seconds rest between each.

Overhead squats
Sit-ups
Kettlebell Swings
Push-ups
Med. Ball Cleans

Rest 1 minute between rounds

Note total number of reps of each exercise and total number for the workout.

WOD 1/27/2015

Work up to a max box jump height

then:

WOD

For time:

30 muscle-ups
135# clean and jerk, 21 reps
Row 2000 meters

(Compare to 1/22/2014)

Scaled Option:

For Time:

30 Pull-ups
30 Dips
Clean and Jerk, 21 reps (Use 60% of 1 rep max Power Clean)
Row 2000 meters

WOD 1/26/2015 (Foundations #4)

Foundations #4

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

Med. Ball Deadlifts (or Regular Deadlifts @ 60% of Max)
Jump rope (Singles or Double-unders)
Box jumps
Wall ball shots

The Student of CrossFit Challenge

Accountability- How bad do you want to make Real Change?

I’ll start by apologizing for not doing this sooner.  As a coach or teacher I naturally feel partially responsible for your struggles.  If you aren’t making the kind of changes and progress from CrossFit I must not be doing everything I can to help you.  Maybe we haven’t provided the right motivation, or the attention to your specific needs.  This changes today.  I’ve been intending to use our Blog to share my own experiences with CrossFit and hopefully help with some of the challenges of getting fit outside the Box.  

Ultimately it is up to you, you have to put in the work, you have to be honest with yourself, and be accountable for the choices you make.  

If you are showing up regularly (meaning 4-5 times per week), putting forth a good effort, and not seeing the kind of results you want, then obviously something needs to change (and that change probably has to do with what you are eating and drinking.)  One area that most everyone can improve is our diet and nutrition.  For me, it’s not necessarily eating too much, but rather eating enough, drinking enough water, and making sure to eat good carbs like vegetables.

I’d like to make a challenge to everyone who wants to see real change.  This will start today and continue for a period of one month (maybe longer if it is something people are benefiting from.)  We’ll call this the “Student of CrossFit Challenge”. I’ll explain the title at a later time.

Week One- Nutrition and Diet

1. First I want you to write down the number one reason WHY you chose to walk through our doors.  Why do you show up to workout?  Either use your workout journal or get another one specifically for this challenge.

2. Create a goal that addresses your biggest fitness challenge (for some this might be losing weight, others it’s your flexibility, maybe its a certain skill).  Make this something realistic and attainable.  If your goal is to lose weight, try to have a short term and longer term target.  If your goal is to make it to the CrossFit Games, include something more specific and short term to focus on.

3. For one week.  Track your diet.  Log what you put into your body, when you eat, and how much.  Note how much water you drink.  Get as detailed as you can.  I’d even encourage you to notice your emotional state, if you are stressed, in a hurry, angry, tired, or depressed.  The goal for this week is to bring awareness to our diets. 

WOD 1/23/2015 ("Nate")

"Nate"

20 minute AMRAP of:

2 muscle-ups
4 handstand push-ups
8 Kettlebell swings

Compare to

Someone is becoming an "old fart".  This time I know we are getting it right (I checked your waiver).  Happy birthday Nathan (a day early)!!

WOD 1/22/2015

As many Dumbbell Thrusters in 20 minutes (Do 3 burpees at every minute)

(Men Rx weight is 35#)

Compare to 1/30/2014.

WOD 1/21/2015 (Open WOD 14.2)

Open WOD 14.2

From 0:00 to 3:00
2 rounds of:
     10 OHS
     10 Chest to bar pull-ups

From 3:00 to 6:00
2 rounds of:
     12 OHS
     12 Chest to bar pull-ups

From 6:00 to 9:00
2 rounds of:
     14 OHS
     14 Chest to bar pull-ups

From 9:00 to 12:00
2 rounds of:
     16 OHS
     16 Chest to bar pull-ups

Continue until you can't complete the required for what ever round.

(Men 95#, Women 65#, Masters Women 45#/jumping CTB pull-ups)

WOD 1/20/2015 (Open WOD 13.2)

CrossFit Open WOD 13.2

AMRAP 10 minutes of:

115# shoulder to overhead, 5 reps
115# Dead lift, 10 reps
115# Box jumps, 24", 15 reps

(Last time 3/16/2013)

(Women weight is 75# and 20" box, Masters Women use  55# and 20" box)

WOD 1/19/2015 (CrossFit Open WOD 11.1 and 14.1)

CrossFit Open WOD 1 from 2011 and 2014

10 minute AMRAP of:

30 Double unders
15- 75# Power snatch

(Last time: 3/3/2014)

WOD 1/16/2015

Front Squat 5-5-3-3-3-1-1-1-1-1

then:

3 minute AMRAP of:
     6 Burpees
     12 Kettlebell Swings (53#/35#)

Rest 3 minutes

3 minute AMRAP of:
     6 Burpees
     12 Wallball shots

Rest 3 minutes

3 minute AMRAP of:
     6 Burpees
     12 Box jumps 20"

WOD 1/15/2015

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

WOD 1/14/2015

For time:

25 Thrusters
100 Double-unders
20 Thrusters
75 Double-unders
15 Thrusters
50 Double-unders
10 Thrusters
25 Double-unders

WOD 1/13/2015 "Tabata This!"

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squats
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Sit-ups

WOD 1/12/2015

1 minute Squat Clean at 50% of max
Rest 3 minutes
1 minute of Squat Cleans at 60% of max
Rest 3 minutes
1 minute of Squat Cleans at 70% of max

WOD 1/9/2015

Back Squats 3-3-3-3-3

Then:

12 minute AMRAP:

35# dumb bell thrusters, 9 reps
15-foot rope climb, 1 ascent

(Main site WOD from 1/8/2015)

WOD 1/8/2015 (Open WOD 13.3)

10 rounds of:

1 minute Row
15 seconds rest
30 seconds of Push-ups
15 seconds rest

Note total number of calories rowed and total number of push-ups

Compare to: 4/14/14

add...

CrossFit Open WOD 13.3

AMRAP 12 minutes:

150 Wall ball shots
90 Double unders
30 Muscle-ups

Last time: 3/24/13

WOD 1/7/2015 "Burrrrrrr!"

BURRRRRRR!

Happy CrossFit B-day to Holly Burr.

We will be doing her first WOD (for warm-up that is!)

3 rounds for time of:

Row 250 M
20 squats
10 push-ups
25 sit-ups

Then:

Full Squat Snatch 5-5-3-3-3-1-1-1-1-1

WOD 1/6/2015

21-18-15-12-9-6-3 reps of:

95# Power clean
sit-ups
back extensions

WOD 1/5/2015

Shoulder Press 1-10-1-20-1-30-1

1/2/2015 "Loredo"

"Loredo"

6 rounds for time of:

24 squats
24 push-ups
24 walking-lunge steps
Run 400 Meters (Sub run with 500M Row if necessary)

WOD 1/1/2015 "Welcome to 2015"

10 rounds

Row at sub 1:25/500M pace (or sub 500M PR pace) for max period of time
Rest 3 minutes between rounds

Note the time rowed for each round and meters rowed


What are your goals for 2015?  Do you have a plan for how you are going to reach these goals?