Saturday Feb 27th, 2010
Our Saturday WOD was a special request from Lesha, who is training for the upcoming CrossFit Games Sectionals. We were only too happy to oblige. The WOD originally made its debut at the CrossFit 215 Winter Throwdown.
Two weeks to go until sectionals, Lesha - train hard and have fun!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
WOD
For time:
- 250 m Row
- 40 Kettlebell Swings (24k / 20k)
- 500 m Row
- 30 Kettlebell Swings
- 750 m Row
- 20 Kettlebell Swings
- 1000 m Row
- 10 Kettlebell Swings
Pics and Scores to be posted later in the day
Friday Feb 26th, 2010
Not many people were able to do Friday’s WOD as Rx’d. But no matter how it was scaled, everyone put forth a solid effort and we were happy to see folks pushing themselves so hard.
Warmup
Rolling
Turkish Getups for 12 min.
Strength
Max Ring Dips
Repeat same number for two more sets attempting to stop as little as possible
WOD
For time, 18 - 12 - 6 reps of:
- L Pullups
- Toes to Bar
- Abmat Situps (30 reps)
- Kipping Pullups
- Knees to Elbows
For the situps, do 30 reps each round.
Scaling options: L1) 15 - 9 - 6 reps. L2) 12 - 7 - 5 reps.
Thursday Feb 25th, 2010
It was another Hero WOD at CFSP on Thursday. It was nice to have such a good turnout! Julia gets a big shout out for having near-perfect form on her push jerks, and a consistently nice clean — and it was her first WOD that had Olympic Lifting!
Warmup
Rolling
Joint Prep
Olympic Progressions
Skill Work
Hang Power Clean
WOD
“D.T.”
Five rounds for time of:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Rx is M:155 lb, W:105 lb
Scaling Options: A) Rx weight for 3 rounds. B) Challenging weight for 5 rounds. C) Challenging weight for 3 rounds.
There are a lot of new faces at CFSP lately - welcome aboard, Ankit, Julia, Erin O, Megan, & Joe! Please make sure to introduce yourself to these new folks the next time you’re in class.
Wednesday Feb 24th, 2010
We continued our ongoing quest for improvement in the Olympic Lifts on Wednesday. The less experienced folks worked on the snatch pull and the overhead squat, while our athletes with more oly experience worked on their snatch.
Warmup
Rolling
Joint Prep
Snatch Progressions
Strength WOD
Beginners:
Snatch Pulls 5 - 5 - 5
Overhead Squat 5 - 5 - 5
Advanced:
Snatch 1 - 1 - 1 - 1 - 1
Conditioning WOD:
3 rounds for time of:
- 7 Handstand Pushups
- 21 Kettlebell Swings (24k / 16k)
- 28 Ball Slams (20-25lb / 15lb)
So what do you think of the new heavier slam balls?
Tuesday Feb 23rd, 2010
We had great attendance on Tuesday! Occasionally such high attendance results in equipment issues, and Tuesday was one of those days. Some quick thinking by Kate and Eric led to a modified WOD for the 6PM class that was just as intense — if not more so — with minimal impact.
Samantha has made HUGE strides in her progress lately! If you didn’t get a chance to see her kipping pullups and her strict pushups on Tuesday, you missed some impressive stuff. Keep up the good work, Sam!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
WOD
AM:
5 rounds for time of:
- 500 m Row
- 10 Kipping Pullups
- 10 Burpees
PM:
For time:
- 1000 m Row
- 3 Rounds of 10 Kipping Pullups and 10 Burpees
- 1000 m Row
- 3 Rounds of 10 Kipping Pullups and 10 Burpees
Small space, big team… it can be difficult to manage at times. Watch for some announcements coming your way soon on changes that we hope will improve your WOD experience at CFSP!
Monday Feb 22nd, 2010
We started the day with a Max Effort in the High Bar Back Squat. With the HBBS you must maintain a more upright position throughout the movement. Brooke gets a shout-out today for breaking 200 lbs! Incredible effort, Brooke!
In the conditioning WOD, it was competition galore… Kate & Lee were determined to get a higher score than Chris L and Bill… and they did!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
High Bar Back Squat
5 - 5 - 5
Conditioning WOD
7 rounds, for total reps:
- 15 sec. Deadlifts (225 / 165)
- 45 sec. Rest
- 15 sec. Box Jumps (24 / 20)
- 45 sec. Rest
Saturday Feb 20th, 2010
It was a shoulder burner today, starting with a max effort press and finishing up with some heavy push jerks in the conditioning WOD.
Did you set a PR in the press? Let us know in comments!
Warmup
Rolling
Joint Prep
Clean Progressions
Jerk Progressions
Strength WOD
Press
5 - 5 - 5
Conditioning WOD
6 rounds for time of:
- 6 Push Jerks (135 / 95)
- 12 Kettlebell Swings (24k / 20k)
- 12 Box Jumps (24″ / 20″)
Friday Feb 19th, 2010
It’s been quite a while since we hit this benchmark. Pete gets a well-deserved shout out for his performance on the pullups - he’s made some huge improvement over the past several weeks. Nice work, Pete!
WOD
“Barbara”
5 rounds, each for time, of:
- 20 Kipping Pullups
- 30 Pushups
- 40 Situps
- 50 Squats
Rest 3 minutes between each round.
Scaling options:
L1) 5 rounds of 10 Pullups, 20 Pushups, 30 Situps and 40 Squats.
L2) 5 rounds of 5 Pullups, 10 Pushups, 15 Situps, and 20 Squats.
