Wednesday Jun 30th, 2010
On Wednesday we had a special belated birthday WOD for Julia, who turned 25 last week. Of course I goofed and planned a WOD that was more suited for a 30th birthday, but I’m sure Julia will forgive me…
It was Jameson’s first WOD at CFSP. Great to have you aboard, Jameson!
Warmup
Rolling
Joint Prep
Monostructural Warmup
WOD
For time:
30 Burpees
Then 5 rounds of:
- 300 m Run
- 30 Push Press (45 / 35)
- 300 m Row
30 Burpees
Scaling Options:
L1) 20 Burpees | 5 rounds of 200 m Run, 20 Push Press, 200 m Row | 20 Burpees
L2) 20 Burpees | 4 rounds of 200 m Run, 20 Push Press, 200 m Row | 20 Burpees
A few folks decided to scale UP: Wally, Monkey, Julia, & Tim all did this one with the weight vest!
Burpee Challenge
Day: 30
Burpees: 60
Tuesday Jun 29th, 2010
It was another day of big improvements at CFSP on Tuesday. Cat & Mert moved up to the next level of the Olympic warmup, Jeff was cleared for max efforts on the back squat, and Jean, Jeff, & Julia completed the conditioning WOD with only minimal scaling.
Several other folks are also ready to take the next step on their path of progress - if you were asked to leave your log out last night, make sure you take a look at the Virtuosity page the next time you come in!
It was also Jeannie & Brian’s first WOD at CFSP - welcome to the team!
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Low Bar Back Squat
5 - 5 - 5
Conditioning WOD
1 round =
- 1 Handstand Pushup
- 1 Strict Pullup
- 1 Ring Dip
- 3 Handstand Pushups
- 3 Strict Pullups
- 3 Ring Dips
- 5 Handstand Pushups
- 5 Strict Pullups
- 5 Ring Dips
Complete as many rounds as possible in 15 minutes.
Our local mad scientist Rob K swapped out the pullups and ring dips for muscle ups!
Burpee Challenge
Day: 29
Burpees: 58
Monday Jun 28th, 2010
Monday was Dorlynn’s first WOD at CFSP. Luckily enough, she got a chance to hit her first Benchmark, too!
Warmup
Rolling
Joint Prep
Body Weight Warmup
Strength WOD
Turkish Getups
Practice for 15 minutes, working up to a 1RM per arm.
WOD
“Karen”
150 Wall Ball Shots
W: 14 lb | M:20 lb
Scaling Options: L1) 100 Reps. L2) 75 Reps
Fastest time of the day belongs to Wally, who set a new box record with an insane 5:20!
Burpee Challenge
Day: 28
Burpees: 56
Saturday Jun 26th, 2010
On Saturday, Brittany & Dave from Miami dropped in for a visit. Hope you had fun, guys - see you again soon!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Front Squats
Advanced: 3 - 3 - 3 - 3 - 3
Beginners: 5 - 5 - 5 - 5
Conditioning WOD
21 - 15 - 9 reps of:
- Overhead Squats (135 / 95)
- Kipping Pullups (Chest to Bar)
Scaling Options:
No Kip? Sub Jumping Pullups at 3x reps.
L1) 18 - 12 - 6 Reps
L2) 15 - 9 - 6 Reps
Burpee Challenge
Day: 26
Burpees: 52
Friday Jun 25th, 2010
The strength portion of our Friday WOD was the Split Jerk. Remember, as with any Oly lift, think DOWN. After using your hip drive to get the bar weightless, you want to pull yourself down into the split position quickly to get full lockout.
Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch
Strength WOD
Advanced:
Split Jerk 3 - 3 - 1 - 1 - 1
Beginners:
Push Press 5 - 5 - 5 - 5
Conditioning WOD
7 rounds for time of:
- 4 Handstand Pushups
- 7 Kettlebell Swings (32k / 24k)
- 7 Box Jump Burpees
Scaling Options: L1) 6 rounds. L2) 5 rounds.
Burpee Challenge
Day: 25
Burpees: 50
Half way there, folks!
Thursday Jun 24th, 2010
We had three visitors during Thursday’s WOD - Amy from Virginia Beach dropped in, and Andrew from Portland was back for more. Our old friend (and former CFSP teammate) Bill M was also in town and set a new Deadlift PR while he was here!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Deadlifts
Advanced: 3 - 3 - 3 - 3 - 3
Beginners: 5 - 5 - 5 - 5
Conditioning WOD
5 Rounds for Time:
- 5 Thrusters (135 / 95)
- 7 Clapping Pushups
- 20-40-20 m Shuttle Run
Wednesday Jun 23rd, 2010
The Tabata protocol can be applied to virtually any exercise, and we proved that on Wednesday with this 6-round monster. This WOD is for total reps, so every round should be a sellout. Props to AJ, Monkey, & Lee for setting a high bar on this one… next time we do this is going to be interesting!
Warmup
Rolling
Joint Prep
Monostructural Warmup
Strength WOD
Ring Dips
Max Reps x 5 rounds
Erin graduated to the blue band for Ring Dips, and Jean hit 3 unassisted in a row!
Conditioning WOD
20 seconds of work followed by 10 seconds of rest for 8 straight sets of the following exercises:
- Row (calories)
- Box Jumps (24″ / 20″)
- AbMat Situps
- Double Unders
- Wall Ball Shots (10′ target) (20# / 14#)
- Burpees
If you don’t have double unders, the sub is tuck jumps.
Fun fact: 3 jump ropes died during this WOD.
Burpee Challenge
Day: 23
Burpees: 46
Tuesday Jun 22nd, 2010
On Tuesday we practiced the Overhead Squat — Lee set a new PR with 185 lbs for 3 reps! Several of our beginners were cleared to move up to max efforts for this lift as well. Nice work all around!
In the evening we were visited by Andrew from Portland - hope to see you again soon!
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Overhead Squat
Advanced: 3 - 3 - 3 - 3 - 3
Beginners: 5 - 5 - 5 - 5
Conditioning WOD
As many rounds as possible in 3 minutes of:
- 3 Hang Power Cleans (155 / 110)
- 6 Pushups
- 9 Knees to Elbows
Rest 1 minute and go again, for a total of five 3-minute cycles.
Burpee Challenge
Day: 22
Burpees: 44
