WOD

121508

 

Since its inception, CrossFit has been labeled a "Fad", a "Fitness Wave" and even more humorously, a "Cult".  Gyms are popping up all over with their boot camps and kettlebell programs geared at increasing the intensity of our workouts.  The problem with the "modeling" mentality these fly by night places use is they are always behind the curve...playing catch up.  

The picture of the free-loading bug who thought setting up camp on a often used bumper plate was a good idea is a perfect symbol of the modelers. 

Squashed!!!  

So, myself and the rest of the "cult" members are going to do the following wod and be sore for the next 3 days and LOVE EVERY MINUTE OF IT!!!!!

WOD

5 rounds of:
Wall ball 50 shots with 20 pound ball
L-Pull-ups 15 reps

Comments

121208

 

WOD

"Burpee Progression"

For 20 consecutive minutes add 1 burpee a minute starting with 1 until reaching the 20 minute mark. 

Comments

12/11/08

WOD

"Fight Gone Where?"

PP

SDLHP

Box Jumps

Wall Ball

Burpee

In the pure essence of FGB, this is dedicated to Paul....day#1

 

"If a man does only what is required of him, he is a slave. If a man does more than is required of him, he is a free man."

 

- Chinese Proverb

 

12/10/08

WOD

"Not So" Tabata

Thrusters  65#/45#

Push-ups

Finish with 30 burpees

For 15 intervals perform 20 seconds of as many reps as you can followed by 20 seconds of rest.  Take 1 minute to rest after finishing the 15th round of thrusters.  Burpees are to be started as soon as you finish the 15th interval of push-ups.

12/9/08

WOD

"Diane"

21 - 15 - 9 reps

Dead Lift

Handstand Push-ups

Guys 225#, Gals 155#

As with all of CrossFit exercises, it's about full range of motion.  Try to get your head as close to the floor.  For an example of RX with the handstand push up click here.   

Post comments

12/8/08

WOD

AMRAP in 20 minutes

15 Pull -ups

15 Push-ups

15 Sit-ups

15 Back Extensions

Post Comments

12/5/08

 WOD

 

Tabata

"Abs"olutely Sucks

 

Hollow Rocks

Russian Twists

 

'then 30 situps'

 

K2E

Floor Wipers with DB

 

Post Comments

12/04/08

I was anticipating having the new website up and was going to announce it, however there are still a few quirks being worked out with it.  The discussion forum is live, but I won't give out the link until everything is running smoothly.  Which I hope will be within the next couple of days.

Until then, back to the ole blog.

WOD

"5 By 5"

 Team Training

Each 2 person team will perform as many reps as they can in 5 minutes.  The clock is continuous and each team will spend 5 minutes at each station.  You must keep track of your own reps and the exercises consist of: push ups, sit ups, squats, wall ball and rowing.  Teams perform the exercises in any order, but together.

Comments

112608

WOD

5 - 3 minute rounds:

                                              Round 1                                   Round 2

                                        1 Minute Burpee              1 Minute Mountain Climbers

                                        2 Minute Swings               2 Minutes Clean & Press

                                        1 Minute Rest                   1 Minute Rest

 

                                              Round 3                                     Round 4

                                        1 Minute Burpee               1 Minute Mountain Climbers

                                        2 Minutes Snatch              2 Minutes 1 Arm Swing

                                        1 Minute Rest                    1 Minute Rest

                                             

                                                                Round 5

                                                      1 Minute Box Jumps

                                                      2 Minutes DB 1 Handed C & P

 

    

                

112508

WOD

Team "Barbarbel"

5 Rounds of:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

------------

30 DB Snatches

Partners can work together to complete total reps before they move on to the next exercise.  After the 5 rounds are complete, then the 30 DB Snatches are performed individually.