Wednesday Mar 31st, 2010
Wednesday’s WOD was a little ambitious, and may have gotten the best of some folks. It’s times like these when we have to remind ourselves that maintaining good form takes precedence over all else. If you find that you are really struggling to keep proper form it is time to either slow down or scale the weight even more.
Wednesday was also Tom O.’s first WOD at CFSP! Welcome to the team, Tom!
Warmup
Rolling
Joint Prep
Body weight warmup
Double Under Practice (5 min.)
Strength WOD
Advanced: Split Jerk 1 - 1 - 1 - 1
Beginners: Push Press 5 - 5 - 5
WOD
7 rounds for time of:
- 12 Deadlifts (225 / 155)
- 100 m Sprint
Tuesday Mar 30th, 2010
It’s been quite a while since we hit this benchmark WOD, and we saw a lot of great improvement!
Jim and Kate both finished significantly faster, and they weren’t the only ones who set new PRs.
Bill set a new CFSP record that’s going to be hard to beat!
Tim just got his first kipping pullups the other day, and kipped through all 100 today.
And Justin got hit with Angie as his first WOD at CFSP!
These are just a few of the highlights from what turned out to be a day of great performances!
Warmup
Rolling
Joint Prep
Turkish Getups - 10 minutes
WOD
“Angie”
For time:
- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats
If you don’t have kipping pullups, do strict for 70 reps.
Cutoff is 30 minutes.
Scaling options:
L1) 5 rounds of 20 reps each
L2) 10 rounds of 10 reps each
L3) As many rounds as possible in 20 minutes of 10 reps each
Monday Mar 29th, 2010
On Monday we were visited by Troy, a home CrossFitter who recently competed in the PA sectionals for the CrossFit Games. It was great meeting you, Troy - make sure you get back in for a WOD again soon!
A well-deserved shout-out goes to Rob K, who accepted my challenge of using less scaling for his HSPUs and displaying a lot of determination throughout the WOD. Also, congratulations to the multiple people who got cleared today including Amy who put in some great effort and got cleared to work on the snatch.
Warmup
Rolling
Joint Prep
Burgener Warmup
Power / Skill
Snatch Work
Advanced: Practice the Snatch for 20 minutes, working up to a heavy single.
Beginners: Work on Snatch Pulls for 10 min, and Overhead Squats for 10 min.
WOD
“Reverse Fran”
21 - 15 - 9 reps of:
- Handstand Pushups
- Sumo Deadlift High Pulls (95 / 65)
Scaled version: complete 18 - 12 - 6 reps.
Saturday Mar 27th, 2010
Saturday was “Bring a Friend” day at CFSP. We had a great turnout, with 20 members and 5 of their friends showing up to join the fun. Special thanks to everyone who helped out during the WOD so things ran smoothly, especially Rob K, Julia, & Ankit!
Warmup
Joint Prep
Gymnastics Day 1
Strength WOD
Advanced:
Press 1 - 1 - 1
Push Press 3 - 3 - 3
Beginners:
Push Press 5 - 5 - 5
Conditioning WOD
“Mini Tabata”
20 seconds work, 10 seconds rest for 5 straight sets of:
- Wall Ball Shots - 10′ target (20lb / 14lb)
- Kettlebell Swings (24k / 16k)
- Row (calories)
- Burpees
Complete all five sets of one exercise before moving on to the next.
Your score is the total amount of reps completed during the entire workout.
For the row, each calorie = 1 rep.
Friday Mar 26th, 2010
Some great work today on the clean. Jeff and Megan got cleared to work on cleans and Hilary gets the most-improved award of the day for her front squats.
Warmup
Gymnastics Day 2
Power WOD
Clean 3-3-3
WOD
5 rounds for time of:
- 7 Front Squats(155lb/110)
- 7 Clapping Pushups
- 7 Box Jumps (32″/24″)
Thursday Mar 25th, 2010
Sorry this going up really late folks - we’ve been super busy behind the scenes making CFSP better. Come late summer expect to see some great changes.
Congrats to Jeff who got his first unassisted kipping pullups! And Samantha gets a shout out for doing some of awesome kipping pullups for the whole WOD.
Warmup:
Double Under Practice for 3 minutes
Turkish Getups: Work up to a challenging weight in 10 min.
WOD
With a continuously running clock do..
In minute 1, do 1 burpee and 1 pullup
In minute 2, do 2 burpees and 2 pullups
In minute 3, do 3 burpees and 3 pullups
….
Continuing as long as you are able. When you cannot complete the required number of reps within the minute you start back at 1.
Continue up to 20 min. Total reps are scored.
Wednesday Mar 24th, 2010
On Wednesday we were visited by Brett from CrossFit San Elijo. The owners of CFSE are old friends of ours, and it’s great to see that they’re creating some strong athletes - while Brett was here, he set a new PR in the Overhead Squat! Nice job, Brett! Also, congrats to Chris D. who put in a lot of work since he started and got cleared for all max efforts - he gets a gold star!
Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch
Strength WOD
Overhead Squat
5 - 5 - 5
Conditioning WOD
As many rounds as possible in 12 minutes of:
- 4 Ring Dips
- 8 Overhead Squats (95 / 65)
- 400 m Run
Tuesday Mar 23rd, 2010
There were only two elements in today’s workout and they complemented each other very well. Same pattern of body movement for each, with different objectives. The deadlift is a slow lift, helping us to build maximum strength. The row, on the other hand, is fast and powerful.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Deadlifts
Advanced: 3 - 3 - 3 - 3 - 3
Beginners: 5 - 5 - 5 - 5
Conditioning WOD
For time:
Row 2 km
