Friday, October 31st, 2008
In honor of the Phillies’ first world series victory in 28 years, the Thursday and Friday classes took on a modified version of Brand X Baseball:
1st Base: 15 Windshield Wipers
2nd Base: 15 Medicine Ball Cleans
3rd Base: 20 Crossover Pushups
Home Plate: 15 Overhead Squats
Move between bases using walking lunges. Team with the most runs at the end of 20 minutes wins.
Watch out for Rain Delays - if a rain delay is called, drop and hold a plank position until play is resumed.
Both games ended in a tie, so the tie breaker was planks. The last teammate still holding a plank wins it for their team!
Thursday Evening:
Team Phillies - Kim, Pete S, and Onur
Team Rays - Catlyn, George, Jean, and Jim
rays win
Friday Morning:
Team Phillies - Kathy and Talissa
Team Rays - John and Eric
PHILLIES WIN!
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Wednesday, October 29th, 2008
John and Kathy got a little barbell work in this morning. Those Hang Power Cleans were looking real good. This WOD was one of Jerry Hill’s at CFOT.
- 12 Hang Power Cleans
- 24 Push-ups
- 48 Squats
x 4 rounds for time
John finished in 19:45 with 95lbs and Kathy finished in 20:09 with 25lbs.
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Tuesday, October 28th, 2008
Today we took advantage of our new rubber mats and lots of space to play with some Kettlebell release exercises. As everyone found out, these exercises can be deceptively taxing. There were some dropped bells but not nearly as many as I was expecting - everyone got the transition pretty fast.
WOD
21-18-15-12-9-6 of
Wall Ball Substitutes
Burpees
Wall Ball Substitute = KB Swing, release at top and let flip, catch by body of the KB and immediately into full squat, come out of the squat and push the KB away(this is the wall ball part of the exercise), catch by the handle and into another rep.
| Kim |
18:41 (10k) |
| Anthony |
16:38 (16k) |
| Ian |
20:28 (14k) |
| Cat |
21:33 (16k then 14k) |
| Jim |
25:45 (16k) |
| Bev |
16:34 (10k) |
| Pete |
26:46 (20k) |
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Monday, October 27th, 2008
Today was our first workout in our new space! Work is ongoing. The rings should be hung in a day or two. The pullup bars should be fabricated by next week and installation will happen shortly thereafter. We also have a bunch of equipment that should be arriving soon.
This is all just the beginning…stay tuned!
WOD: 4 minute rounds
3 Stations:
1. Sumo Deadlift High Pull (75lbs Men, 55 lbs Women) and In-and-outs
2. Kettebell Swings (24k Men, 16k Women) and Box Jumps
3. Barrier Jumps and Decline Push-ups
10 reps of both exercises in your current station is 1 round. Get as many rounds in your station as you can in 4 minutes then move to the next. Clock doesn’t stop until all three stations are done. Then do it again, aiming to meet or exceed your previous scores.
Special recognition goes to Ian who had been sick for weeks but decided he needed to work out despite still not feeling well.
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Saturday, October 25th, 2008
In honor of Talissa’s 30th birthday, the team went on a run to Penn’s Landing.
After 5 rounds of stair work, we hit a specially-modified version of “The Big Nasty”
“The Big Nasty - Birthday Edition”
Sprint 50 yards down ramp
30 Box Jumps (modify to step ups - per leg - as needed)
30 Walking Lunge steps
Sprint 25 yards to stairs
30 Pushups
Sprint up 1 flight of stairs
Broad jumps across landing
Sprint up 1 flight of stairs
20 Jumping Squats
10 Burpees
As many rounds a possible in 30 minutes
We ranged between 2+ and 4+ rounds today.
Thanks to fellow CrossFitters John and Mark for dropping in to celebrate T’s birthday with us!
Happy Birthday Talissa!
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Friday, October 24th, 2008
After a quick warmup, John and Wil went straight to work for this gasser:
Run 800 m
50 Dumbbell Snatches (25 per arm)
50 Situps
x3 rounds for time
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Thursday, October 23rd, 2008
Thursday’s evening workout started off with a plank series.
After that, there were two ladders - complete both sets of ladders for total time:
First, complete 50 - 40 - 30 - 20 - 10 of
Jumping Lunges
Situps
Next, an ascending ladder of 10 - 20 - 30 - 40 of
Pushups
Tuck Jumps
Post times to comments.
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Wednesday, October 22nd, 2008
Today was a fun variation on an old classic.
8 stations - 1 min at each station
Cycle through the stations without stopping for 3 rounds.
Post total reps.
The stations this morning were:
- Wall Ball
- Pullups
- Barrier Jumps
- Rest
- Ring Pushups
- Knees-to-Elbows
- Jumping Squats
- Rest
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