WOD For Monday 3-1-10–“BARBARA”

Barbara is

5 Rounds

20 pullups

30 pushups

40 situps

50 squats

For time, BUT with a mandatory 3 minute rest in between.  So your time has a cumulative 12 minute rest in it.

We’ll put a 35 minute cap on this one, and many of you will struggle to make it.  Scale if necessary to 1/2 the total reps and 2 minutes of rest.  No doubt about it, this is a decent load.  Totals are 100 pullups, 150 Pushups, 200 situps, 250 Squats.

730 indoors. 830 TBD.  11 and 12 outside at the pool deck.  530 TBD.

Tuesday brings rain so we will likely be inside.

Sunday 1130–Med Ball Volleyball

See you then.

Brock’s Handstand pushups

or lack thereof.

Some of you  may kow my continuing struggle to get 1 legtimate handstand pushup.  While my numbers at comparable exercises are such that I should be able to get at least 1, when I invert and attempt to press up, my shoulders fail me and I invariably dont budge, come crashing down on my head, or something in between.

Well, today I managed 3 sets of 5 repetitions of kipping HSPU’s.  The kip in this case involves landing on the floor with your head, flexing at the knee and the hip and kicking skyward as you press up.  The net effect is that you momentarily take the weight of your legs off your shoulders and the handstand pushup becomes easier to do.  That said, I have never done 3×5 kipping HSPU’s before so I was pleased with this small step forward.

I only post this to illustrate that CrossFit challenges us all, and my empathy for the difficulty you all may be having with pullups or overhead squats or what have you remains acute, as I have difficulties all my own.

Keep up the great effort everyone.  It’s a pleasure to see your respective progress.

WOD FOR SATURDAY 2-27-2010

Max Rounds in 10 minutes of

5 Pullups

5 Overhead Squats (95/65 and 65/45)

Thats it, But that’s enough!  1130 in the weight room.

WOD for Friday 2-26-2010

3 Rounds for time

33 Deadlifts, 33 Box Jumps, 33 Situps

Deadlifts  185, 135, 95 Guys.  135, 95, 65 Girls.   Scale lower if NECESSARY, but even my newer and weaker people  can likely deadlift 65 lbs safely.  I get the sense that some people’s fear is getting the best of them.   You can always switch down mid-workout.  It IS important to challenge yourself with increasing load, not just go faster and faster with the same weight.

Box Jumps- Scale from Advanced – “touch the ground”.  Intermediate – “all jumps, no step-ups”.  Light is – “step-ups”.

Situps are not scaled.

Squash court except 530 can go in the Group Fitness Room.

Post time and loads to comments.

WOD for thursday 2-25-2010

Heavy Dumbell Thrusters

Not for time.  Work your way up the dumbell rack lifting sets of 5 repetitions, until you miss.  Then retrace back down one increment and try to get 5×5 in the time remaining.

So for example.  I get 60 x 5 successfully, 65×5 yes,  70 x 5 yes, but at 75lbs I only get 3.  I go BACK to 70 lbs and get 5 sets of 5 reps.

Fully recoveries between sets.  Strength/Power day.

WOD for Wednesday

On the squash court.  For time

21-15-9 reps of

Power Clean–Bar Pushup (Clean the bar, lower to the ground, step back into pushup position with hands still on the bar, pushup, return to clean position, repeat).

Kettlebell Swings

Guys, 65, 95 135 Cleans.  Medium Kettlebell

Girls 45, 65, 95 Cleans.  Small Kettlebell.

Then, on your own schedule

100 Situps

3 one minute ab bridges

Sorry Guys-Early AM’s are cancelled! Too Sick.

CrossFitter’s, my apologies.  My illness has taken a turn for the worse since I posted tomorrow’s WOD, and I’m going to cancel the early AM sessions (730 and 830) in the hope of sleeping off my coughing fit.

11 and 12 are still on.  Sorry for any inconvenience.

ROPES DAY! (Hopefully)

We’ve played around a bit on a weekend with our ropes, tomorrow we’ll work on them some more and at the end of the hour, put them into a WOD.  Ropes seem intimidating for some reason, but they wont get any friendlier if you avoid them, so come on out.  They’re a great upper body developer, and who knows when you’ll be in a fire and need to lower yourself to safety?  THEN you’ll wish you’d listened to me…

WOD (if it’s too wet, we will postpone this and sub something else)

15 Sumo Deadlift Highpulls

3 Rope ascents

10  Snatch Grip High Pulls

2 Rope Ascents

5 Snatches

1 Rope Ascent

Weights are 65, 95 and 115 for guys, 45, 55, 65 girls

Rope ascents can easily be scaled/modified.  See attached video link.

Post time to comments.

http://media.crossfit.com/cf-video/CrossFit_RopeClimbDemo.mov

A Monostructural Monster

CrossFit doesnt like the term “cardio” to describe things like biking, running, rowing, jumprope etc.   The reason being is,  you can clearly derive a cardiovascular effect from a workout like “Helen”, so they substitute the fancier “Monostructural event”.

Basically “mono’s” are activities where you can switch off your mind and just tear it up.  There’s not much complexity to the technique, vs say, a clean and jerk.  CrossFit often uses mono’s to spike your metabolism and make whatever follows that much harder (a la Burpees).  But for this WOD it’s all Monostructural, all the time.

For time:  In any order

run a mile at 15% (or four laps from the TCF area to 17th street)

burn calories equal to your bodyweight on the ARC trainer

100 Double unders or 400 singles

30 minute cap

The thirty minute cap is pretty ambitious.   A lot of you will have to push pretty hard to make it.

Enjoy!