AMRAP 20 Min
10 Pull Ups
10 Burpees
10 Renegade Push Ups
Renegade push ups are done with a DB in each hand on the deck. Do a push up, then row the DB up on the left, then the right, do another push up, etc. They’re a hoot.
Enjoy!
Archive for July, 2009
WOD 7/31/09
Posted in Daily WOD's on July 30, 2009 by crossfitcenturion200m Run
20 Thrusters (95/65)
400m Run
15 Thrusters
800m Run
10 Thrusters
Mmmm-mmmm tasty! I can smell the charred corpses now! No really, it’ll be fun!
We saw some badass performances in the box today. I watched “the Scott” pull off a 3:29 “Fran” with tow other witnesses to the effort. I was filming it and then the battery died, but you’ll have to believe me. Also, the Split Jerks were getting nailed by the whole group today. New clients, Parsha, Denise and Shane were hitting the movements beautifully! Athena had it down to a science as well! Rob split jerked 165 and then after finishing that pulled a 7:36 2000 Meter row!! That is fast! Awesome work to all of our folks today!
Shane - Getting under the bar!
Badger - Solid!
Rob - Semper Fi
WOD 7/30/09
Posted in Daily WOD's on July 29, 2009 by crossfitcenturion3 Rounds – 2 Min rest between rounds
3 Strict Press (95/135)
6 Push Press
9 Split Jerks
A tad lower on the intensity scale today due to the past couple of WOD’s. Practice your splits up front if you are not up on them. Once you are done, finish up with some heavy Waiter Walks. This WOD won’t kill you, but screwing around on a jungle gym at the local park just might….hehehe… (inside joke).
Get on it!
WOD 7/29/09
Posted in Daily WOD's on July 28, 2009 by crossfitcenturionAMRAP 20 Min.
200m Run
20 Push Ups
10 Pull Ups
20 Dips
10 Knees to Elbows
This is treat that I did a long time back with good friends Danny MacAuliffe and Anthony Paonessa. It was a brute. You should find it quite enjoyable.
3-2-1…GO!
Brian - This guy gets stronger and faster every time he walks in the door.
WOD 7/28/09
Posted in Daily WOD's on July 27, 2009 by crossfitcenturion5 sets of Isometric Pull Up holds
- Hold as long as possible w/90 degree bend in arm.
-Upon failure, do 5/4/3/2/1 Full pull ups.
rest 5 Minutes
5 Rounds
30 Swings
20 GHD Sit Ups
Start with isometric Pull up holds. Grab the bar, hang from it in a bent arm position and hold it as long as possible. Upon failure, do 5 pull ups any way you want or can -assisted, jumping, kip, strict. Do it again, this time doing 4 pull ups after failure. Then again with 3 Pull Ups after failure and so on. Firebreathers should be doing L-Pull Up holds and double the pull up numbers after failure. Isometric work like this is often forgotten about, but it builds very good strength and athleticism on many fronts.
Then rest and hit the MetCon. Remember, midline stability is key here, so lock in the midsection in the swings. We are hammering the hips in a forceful opening and closing position in these two movements. GO!
Perseverance - Jennie and Mel
WOD 7/27/09
Posted in Daily WOD's on July 26, 2009 by crossfitcenturion5 Rounds
Row – 1 Minute
30s. Rest
DB Clean & Jerk – 1 Min (35/25)
You will do 5 rounds of : row for 1 minute for distance. Record distance and rest 30 seconds. DB Clean & Jerk for max reps in 1 Minute. Rest 30 sec., record reps and get ready to repeat the cycle over again a few more times.
The C&J’s are to be done from the deck each rep into a power clean. Reset then jerk overhead. This will keep the power output high. Yes folks, these are the things I think about in my downtime…
GO!
Tricia - First time with OHS and they were solid!
WOD 7/25/09
Posted in Daily WOD's on July 25, 2009 by crossfitcenturionREST DAY!
I am BEAT! We had a great turnout for the Dietary Seminar, BBQ and movie time this afternoon! Thanks to all who took the time to come out and hopefully I didn’t offend anyone too badly with my point blank, opinionated points of view. I hope all of you who came out were able to take something valuable from the seminar and can put it to use in your personal lives. Thanks again!
Here’s a cool video of Josh Everett at the 2009 CrossFit Games in the Deadlift Competition. The competition was a 1RM Deadlift starting a 315 and getting 10 Lbs heavier each bar. The athletes were given 20 seconds to make the lift and move on to the next bar, until they failed. The weights topped out at 505. This is a pure picture of intensity. If you know or have ever met Josh, you will know he is very quiet, polite and reserved. Watch this video and you see the intensity of a purebred athlete emerge. While others struggle, Josh tops out and makes it look easy. Freaky….
WOD 7/25/09
Posted in Daily WOD's on July 24, 2009 by crossfitcenturion400m
5 Rounds
10 Burpees
20 Push Ups
30 Squats
400m
So, run 400 and then come in and do the 5 Rounds of movements. When you are all done with the 5 Rounds, go run once more to stop the clock.
If you are scaling this, run 200m, do 3 rounds of the movements, scale the Burpees to Squat Thrusts (burpee with no push up), and then 200m to finish it up.
Get some!
Kristy - A flawless kipping pull-up
WOD 7/23/09
Posted in Daily WOD's on July 23, 2009 by crossfitcenturion5 Rounds
10 Pull Ups
10 Lunges
10 Ring Dips ( or Push Ups)
10 Wall Ball (20/14)
Then 400m Sprint
Rest and finish up with 4×30 sec. Superman Plank holds.
Good times!
Deb - Fighting for it.
WDO 7/22/09
Posted in Daily WOD's on July 22, 2009 by crossfitcenturion5×5 Overhead Squats
Rest 5-10 M.
AMRAP 12m ***
100m Sprint
25 Air Squats
15 Barbell Rows (65)
Go overhead, rest and then do some short MetCon work. When getting the bar overhead, it is best to take it out of the rack like a back squat and then jerk it overhead from behind the neck. Big tip of the day – Make sure you know how and can dump a bar from overhead if it goes wrong. A lot of people think it’s easy just to let go of the bar, but when it comes down to it, the mind will keep you hanging on until your shoulders go “POP” or the bar falls on your head. MAKE SURE YOU KNOW HOW TO DUMP A BAR – DON”T EVER TRY AND SAVE A BAR! Practice this skill – it may seem simple, but it will become way less intimidating once you do it. Don’t have bumper plates? Yet another reason to leave the globo gym silliness behind and find your local affiliate.
If you don’t have another bar for bent over barbell rows, use two DB’s. This is a forceful contraction of the rear shoulder girdle and scapula. Keep the knees bent slightly, the lower back flat or slightly arched and head neutral. Pull the bar to just below the breast line.
*** Change in programming. I did not like the way this went this morning, so I am putting air squats in place of the Deadlifts.
Get on it!
Sara W. - Always giving 110% - Gutting out yesterday's WOD.
