31 December 2009

No WOD

Remember the good times you had in 2009 and relax and celebrate for the great times to come in 2010!

WOD
"Diane"
21-15-9
DL (225#/185#)
HSPU

Zach 6:58 (Sc'd: assisted HSPU)
Dennis 9:22 (Sc'd assisted HSPU)
Don 11:38 (Rx'd)
Ana 7:15 (Sc'd: 135# DL, assisted HSPU)
Amanda 6:03 (Sc'd: 85# DL, assisted HSPU)
James 7:57 (Rx'd)
Jeff 6:34 (Rx'd)

"Speak softly and carry a big stick; you will go far."
~ Teddy Roosevelt

Sectional WOD
5 RFT
10 Back squat (135#)
10 Burpees

Team WOD
Complete 100 Thrusters (95#/65#) & 100 Pullups per team. Each person must complete 50 reps.

Jeff & James 6:32
Liz & Ana 15:34
Don & Rick 15:34
Adrian & Donnie 17:28
Dennis & Zach 14:38
Amanda 11:40

Skills WOD
Snatch

WOD
5 RFT
5 Hang cleans (135#/95#)
10 Pushups
15 Squats

Don 5:57 (Rx'd)
Caroline 7:32 (Rx'd)
Ana 6:08 (Sc'd: 65# hang clean)
Dennis 7:52 (Rx'd for 2 rds, then Sc'd to 115# hang clean)
Mark 4:23 (Rx'd)
Donnie 7:07 (Rx'd)
Jeff 3:31 (Rx'd)

WOD
2.5 mile jog

WOD
Enjoy the Holiday!!

WOD
1000m row
rest
5 sets of 100 Jump Rope
rest
Back Squats 10-8-6-4-2
Increase weight each set apprpriately.

“To every man there comes in his lifetime that special moment when he is figuratively tapped on the shoulder and asked to do avery special thing—unique to him and his talents. What a tragedy if that moment finds him unprepared or unqualified for that work.”
~Winston Churchill

Sectional WOD
5RFT:
Thrusters, 15 reps (135#)
400m run

Jeremy 21:31
Jeff 23:46

WOD
"Death By Tabata"
Perform: Alternating Tabata Deadlift(275/185) and Burpee*
Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees

Dennis 81 reps
Zach 76 reps

Sectional WOD
Squat Cleans 7x1

Jeremy 265#
Jeff 240#
Emily 115#

WOD
For time:
50 Box jumps (24"/20")
40 Burpees
30 Chest to bar pull ups
20 DB thrusters (55#/35#)
10 HSPU

WOD
5 min row for max meters
4 min Squat for max reps
3 min db Swings for max reps (55#/35#)
2 min sit-ups for max reps
1 min push-ups for max reps

Sectional WOD
20 min AMRAP:
Row 500 meters
25 Turkish Get-ups (60#)

Jeff 1 rd + 500m row and 8 TGUs
Jeremy 1 rd + 500m row and 23 TGUs

WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able

"It takes struggle, a goal and enthusiasm to make a champion."
~Norman Vincent Peale

Sectionals WOD
"CrossFit Total"
Max rep of:
Press
Back squat
Deadlift
You have 3 attempts to reach a 1RM; add weight together for your CrossFit Total.

Emily 525
Jeff 860
Jeremy 1070

WOD
4 sets:
50 double unders
40 sit ups
30 lunges
20 pushups
10 Turkish get ups
Do one set and rest 1-2 minute

WOD

Skills: Snatch then...
"The O.G"
10 min AMRAP -
5 pushups
10 squats
15 situps

WOD

5k

MORNING WOD:

10 Squat clean (135#)
50 Sit-ups
8 Squat clean
40 Sit-ups
6 Squat clean
30 Sit-ups
4 Squat clean
20 Sit-up
2 Squat clean
10 Sit-ups

EVENING WOD:

3x15 of -
Granny toss (20#/15#)
Side toss (both directions)
Chest pass
Overhead pass
then..
Row 1000m

WOD

20 min AMRAP:
6 two pushup burpees
9 db swings (55/35)
12 prisoner lunges
15 v ups

Wednesday Elite Quote:
"If they talk s***, nobody's above an ass whoopin'."
`Adrian

8 December 2009

WOD:
OHS 3x10
L-pull ups 3x10
then...
For time -
HSPU 10-8-6-4-2
Box Jumps (24"/20") 2-4-6-8-10

Tuesday Quote:
Continuous effort - not strength or intelligence - is the key to unlocking our potential.
~Liane Cordes

Jeff 1:49 (Rx'd)
Emily 2:58 (Sc'd - Double pushups)
Rick 4:08 (Sc'd - Double step ups)
Those of you that did the WOD and are not listed please post times to comments!

7 December 2009

WOD:
5 rounds for time -
15 one arm thrusters right (45#/20#)
15 one arm thrusters left (45#/20#)
20yd shuttle run

James 13:06 (Rx'd)
Caroline 10:02 (Rx'd)
Mark 11:33 (Rx'd)
Joe 17:00 (Rx'd)
Vic 12:55 (Sc'd - 40#)
Dennis 11:45 (Sc'd - 30#)
Derek 18:41 (Sc'd - 30#)
Jeff 15:51 (Rx'd)
Adrian 18:05 (Rx'd)
Ana 11:39 (Rx'd)
Don 17:06 (Rx'd)

Congrats to Mark and Caroline for showin' us how it's done! Elite!

6 December 2009

No WOD

Check out this video of the bossman Jeremy Tucker at the USAW Club Coach Workshop/Certification explaining how CrossFit has impacted his role as a NCAA Strength & Conditioning Coach.

5 December 2009

"Lumberjack 20"
20 Deadlifts (275lbs)
400m run
20 KB swings (2pood)
400m run
20 Overhead Squats (115lbs)
400m run
20 Burpees
400m run
20 Pullups (Chest to Bar)
400m run
20 Box jumps (24")
400m run
20 DB Squat Cleans (45lbs each)
400m run

Don 36:25 (Rx'd)
Jeff 29:28 (Rx'd)
James 33:00 (rx'd)
Adrian 36:04 (Sc'd - 95# OHS)
Dennis 35:07 (Sc'd - 205# DL, 95# OHS)

4 December 2009

WOD
Row 1000 meters
Then 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Goodluck to Jeremy and Emily at the USAW Club Coach Certification!

Also of note, CFHQ developed a WOD entitled, "Lumberjack 20", in order to commemorate the 4 Soldiers that were lost and the 11 additional casualties at Fort Hood, TX from the local CF Affiliate known as Lumberjack CF (http://lumberjackcrossfit.blogspot.com/2009/05/lumberjack-20-crossfit-challenge.html), but lets not forget about the other 8 Soldiers lost and 20 others injured. This event will also be a fundraiser to assist the families and loved ones involved in this tragedy. We will attempt "Lumberjack 20", along with most CF Affiliates, on 5 December 2009. Money and/or a WOD will not bring back those brave men and women we lost on 5 November 2009, but it is an opportunity for us to get togther as a CF community to pay homage to their memory and lend some strength to the families left behind. I hope to see everybody there and ready to rock-n-roll!

3 December 2009

WOD:

For time -
21 HSPU
6 DB Hang Squat Cleans (40#/25#)
15 HSPU
9 DB Hang Squat Cleans
9 HSPU
15 DB Hang Squat Cleans
6 HSPU
21 DB Hang Squat Cleans

20 minute cut off

2 December 2009

No WOD

1 December 2009

WOD:
3x8 of DB Snatches then...

15min AMRAP -
5 DB Swings (75#/55#)
10 Burpees
15 V-ups

Tuesday Quote:
People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them.
~G.B. Shaw