WOD 1/1/09

HAPPY NEW YEAR!

Ok, enough brevity- let’s get to hurtin’…

“Seppuku”

10 Rounds

10 50m Hill Sprints

10 Pull Ups

10 Ring Push Ups

10 Knee to Elbows

 

Oh, Yeah! This is a homemade treat of pure….fun. If you don’t have a hill to sprint up, fear not, it won’t get much easier. But, the sprint is just that – a sprint. Go all out and don’t jog it. Get back to your bar and bang out 10 pull ups, then drop into 10 ring push ups (regular if you scale back), and then hold on for 10 KTE’s (high knee ups if scaled back -no swinging momentum though!) Then do it all over again 9 more times! Sweeeet!

Why the name? Well, a few rounds in and you’ll know….it’s a ritualistic kind of slow death….pure joy!

3-2-1…GO!

WOD 12/31/08

5×5 Front Squats

7×7 Weighted Dips

Some ME work to start the week out. Do the front squats first with adequate rest between sets and good form. Keep the torso as vertical and rigid as possible. The elbows and chest need to stay up to help maintain the back’s form and mid-line stabilization. Here is some good insight into the front squat via our intelligent friends at San Francisco CrossFit.

Rest for a few minutes, then start in on the weighted dips. Make sure your dips are deep, to the point of elbows above the shoulders, and then fully locked out at the top.

Get on it!

WOD 12/30/08

REST DAY!

I was getting ready to program some other fun, then I realized it should be a rest day! So, I’ll be kind and set you free for a day.

While you are at it doing nothing, here is some reading to make you think. Jon Gilson of Again Faster is one of my favorite coaches and writers. Here are some words of wisdom from an older post of his. He has a TON of cool reads in his archives, so dig back a ways if you get a chance and the desire. Ah, hell, here’s another good one.

Lastly, here is an article called “Clock Whores” by Doug Chapman of Hyperfit USA, a very large and successful CF Affiliate in Michigan. Doug is a great coach, a wealth of knowledge and well respected in the CF community. His article is a great thing to keep in mind when you want to shave some time off by cutting corners. I never have, I never will…

See you in the next evolution!

Ain't no one cutting corners here! - Aaron M

Ian

Michelle

The Cat

Deb and Nicole

Allison

Steph W.

 

WOD 12/29/08

3 Rounds

15 Wall Ball (M:20/W:15)

15 Swings

15 Squat Cleans (M:95/W:65)

15 Push Ups

15 Sit ups

 

If you can’t do Wall Ball, then do thrusters scaled up or down accordingly. The rest of the stuff you should be able to get through pretty well. Regular front squats can be subbed for the squat cleans. If you are able, scale up on your push ups and sit ups – ring push ups and GHD Sit ups would be the ticket.

Lotsa fun to be had, courtesy of Crazy Ivan!

Allison - Reflecting...

WOD 12/28/08

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

A bodyweight classic. Full ROM on the pull ups and any grip that works for you. Mix it up as you go to keep the muscles working in different ways. Same goes for push ups. Full ROM and a plank position if you can. Do as much as you can in the most difficult of positions, then transition to an easier position if necessary. Sit ups are best done on the floor with an AbMat or rolled up towel under the lower back. Squats are air squats and it is mandatory that you get below parallel. Anything else will not count.

The big tip to this WOD is to partition things in a manner that affords a moments rest, yet doesn’t allow you to lose huge chunks of time. The pull ups are the most time consuming and are best done in small numbers with a shake out and breath in between, then go again. There aren’t a lot of people who can bang out large numbers of reps right off the bat and continue like that without losing large chunksof time in the end. Don’t blow your wad early…

GO!

Allison doing Angie - Full bottom position.

 

..And all the way up.

WOD 12/27/08

AMRAP 20 Min.

5 Thrusters (M:95/W:65)

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

 

I am pulling this from the CF main site as I like it’s movements, coming on the heels of yesterday’s WOD.

SDLHP – This is a close grip, wide stance deadlift in which the forceful opening of the hips at the top, causes the bar to continue it’s upward travel up to the chin. The order is reversed and the bar comes back to ground before going again. A couple of common mistakes are pulling the bar with the arms – the arms contribute very minimally if the hips are explosive enough, beginning the upward pull with the hips being closed – the triple extension must go ankles, knees, hips then the bar goes up, and lastly, doing some sort of funky reverse curl on the bar – the elbows stay wide and pointed out, not back. The back must remain locked in tight as in the regular deadlift throughout the motion. Head neutral, chest up and drive with legs. Don’t let your form go to crap!

3-2-1 … GO!

WOD 12/26/08

5 Rounds

15 Deadlifts (M:135/W:95)

12 Hang Power Clean

9 Front Squats

6 Push Jerks

This is one of the more taxing WOD’s I have done. It is in essence, the clean and jerk broken down into it’s individual components. The prescribed weight is to be used in all movements throughout the duration of the exercise. Enjoy!

WOD 12/25/08

10 Rounds – Neverending reps of:

Open Kids Gifts

Attempt to assemble said gifts

Try to put in batteries

Consume White Russians in copious amounts

Re-attempt to assemble gifts

Give up and laugh at kids.

 

Merry Christmas, yo! No workout today unless you are crazyy hardcore. If that’s the case do something with your family – go for a walk, do nothing, make your kids dodge kettlebells, etc. . Take care and we send our best wishes out to you! – Ian & Allison Carver

WOD 12/24/08

7 Rounds

200m Sprint

15 KB Swings (M:55/W:35)

10 Burpees

This is your pre-Christmas Eve treat! It’s pretty self explanatory. We ran our clients through this one today. They all said it was a BITCH! I saw great things from everyone today – Brooke, Deb, Jean and Steph R. are all looking fitter and faster each day. It is a pleasure to watch their hardwork pay off. Athena and Scott are new to our madness and doing very well. Athena is a determined worker and her efforts will be greatly rewarded. Scott is a natural, no joke. Soon to be fire breather. Nice work all!

I saw this video on the CrossFit One World site and my jaw dropped when I watched it. 4 minutes of insane strength. Check it out!

WOD 12/23/08

7 x 3

Front Squats

7 x 7

Weighted Pull Ups

A little ME work never hurt anyone and it is a necessity to maintain and improve upon our ME work in order to make physical gains in our other WOD and more importantly, life and fitness. Remember, time is not a factor here, hard focused efforts each time is the goal. So rest accordingly in between sets.

Front Squat – Remember, nice front rack position and maintain the upright torso and lordotic arch. This is done by keeping the elbows up. Neutral gaze and same squat movement as usual. Parallel at least, below for best.

Weighted Pull Ups – Any grip and any manner of weight addition that works for you. Full ROM – arms extended at the bottom and chin over the bar at the top. If you are used to doing pull ups with one particular grip, I want you to do the entire workout with a different grip.

GO!