Wednesday, December 31st, 2008
Last Workout of 08
Happy New Year everyone!
“Chelsea”
- 5 pullups
- 10 pushups
- 15 Squats
Every minute on the minute until you don’t finish your round in time.
then “Annie”
50-40-30-20-10 of
Double Unders
Situps
Archive for December, 2008
Tuesday, December 30th, 2008
Power Cleans and M.A.B.
We wanted to get in a little med ball work today so Wil pulled out CrossFit Emerald Coast’s workout “My Aching Balls” that we had done this summer.
Power Clean 3-3-3-3-3
W.O.D.: M.A.B.
3 rounds for time of
- 350m run with Med. Ball.
- 15 Med. Ball Deadlift Shrugs
- 15 Med. Ball Front Squats
- 15 Med. Ball Cleans
- 15 Med. Ball Jerks
Rx: M 20lb, W 15lb
| Name | PC1 | PC2 | PC3 | PC4 | PC5 | WOD Time |
|---|---|---|---|---|---|---|
| Chris | 135 | 155 | 185 | 185 | 185 | 16:34 Rx |
| Jeannette | 55 | 65 | 70 | 75 | 85 | 15:32 Rx |
| Jason | 75 | 85 | 95 | 105 | 19:12 Rx |
Monday, December 29th, 2008
“Fran”
Both the morning class (i.e. John) and the evening class had CFSPs first shot at the CrossFit benchmark Fran:
21-15-9 of
Thusters (Rx: M 95lb, W 65lb)
Pullups
This is meant to be a sprint. At CF level 1 Certifications, there is a 10 min. cutoff for the workout so they can run the next heat.
We saw some great kipping today from our dead-hang pullup contingent - nice job guys.
Wednesday, December 24th, 2008
12 Days of Xmas
The morning crew took on an ambitious workout this morning, making the most of the last WOD before our holiday break. We modified a workout from CrossFit Old Town
“The 12 Days of Christmas”
1. Broad Jump (across room)
2. Bear Crawls (across room)
3. Push Press
4. Clean and Jerk
5. Decline Pushups
6. Knees-to-Elbows
7. Kettlebell Swings
8. Hanging Leg Raises
9. Ring Dips
10. Burpees
11. Pullups
12. Double Unders
Do it like the song… as you move on to another ‘day’ you still must complete all of the preceding ‘days’ with it.
Kudos to John to pushing hard for over an hour to get as much holiday spirit as he possibly could!
Best wishes for a safe and happy holiday from our family at CFSP to yours!
Tuesday, December 23rd, 2008
Deadlifts
We ended our warmup with bottom-to-bottom Tabata Pushups. It was rough on most people but was a great warmup for those burpees. After the workout, Pete stayed a while and worked on lifting heavier. He got up to 285 before he was done. Nice job Pete - you’ll have to go heavier for the workout next time.
5 rounds for time of:
- 5 Deadlifts (Rx: M - 275 lb, W - 185 lb)
- 10 Burpees
| Chris | 8:10 (Rx) |
| George | 7:46 (75lbs) |
| Drew | 8:02 (205 x 2, 185 x 3) |
| Cat | 10:59 (125 lbs) |
| Pete | 10:48 (185 lbs) |
| Erin | 8:46 (125 lbs) |
| Ian | 7:46 (75 lbs) |
Monday, December 22nd, 2008
30-20-10
Today the morning and evening crews each did different workouts that were variations on a 30-20-10 theme. Both groups got introduced to the “Rage Ball” - it is a wall ball shot immediately followed by a ball slam. Fun stuff! We also finished warming up with some Tabata Situps.
Team 06:00
30 Kettlebell Swings (24/16)
20 Rage Balls
10 Kettlebell Thrusters (per arm) (20/14)
3, 4, or 5 rounds for time
| Name | Tabata Situp Score | WOD Time | Rounds/Weights |
|---|---|---|---|
| John | 11 | 36:13 | 5 rounds / 24k swings / 20k thrusters |
| Wil | 14 | ?? | 3 rounds / 20k swings / 14k thrusters |
| Jason | ?? | 34:58 | 4.5 rounds / 12k swings / 12k thrusters |
Team 18:30
30 Kettlebell Swings (24/16)
20 Rage Balls
10 Knees-to-Elbows
10 Barbell Thrusters (95/65)
2, 3, or 4 rounds for time
Today was also Drew’s first WOD at CFSP - Great job, Drew!
| Name | Tabata Situp Score | WOD Time | Rounds/Weights |
|---|---|---|---|
| Cougar | 12 | 20:57 | 3 rounds / 16k swings / 45lb thrusters |
| Kim | 12 | 25:14 | 3 rounds / 12k swings / 55lb thrusters |
| Ian | 1 | ROM | 3 rounds / 16k swings / 45lb thrusters |
| Jim | 15 | 27:37 | 3 rounds / 24k swings / 75lb thrusters |
| Pete | 12 | 26:32 | 3 rounds / 24k swings / 75lb thrusters |
| George | 9 | 21:02 | 3 rounds / 12k swings / 55lb thrusters |
| Chris | 12 | 23:27 | 4 rounds / 24k swings / 95lb thrusters |
| Nino | 11 | 21:50 | 4 rounds / 24/16k swings / 65lb thrusters |
| Drew | 12 | 23:43 | 4 rounds / 20/16k swings / 65lb thrusters |
Saturday, December 20th, 2008
“Nasty Girls”
Today we did a variaton of “Nasty Girls”. The original workout calls for 7 muscle-ups but as most of us are still working on achieving a muscle-up we subbed pullups and ring dips at triple reps.
“Nasty Girls”
50 Squats
21 Pullups
21 Ring Dips
10 Power Cleans (Rx: M135, W95)
3 rounds for time
We forgot the camera today so no pictures. As for the video, well, watching any of this footage would require dramamine so I’m not going to put it up. This week some people noticed that I often don’t look at the screen on the camera when I shoot a still picture. That sometimes works with pictures but I’ve discovered that it never works with video (I’m a slow learner). I’ll have to work on paying attention to filming next time. In the meantime, check out the original “Nasty Girls”:
Quicktime, Windows Media.
| Name | Time | Level/HPC Weight/Modifications |
|---|---|---|
| Kim | 18:39 | Level 1 / 55lbs / blue band dips, green band pullups |
| T | 22:12 | Level 2 / 55lbs /purple dips, blue pullups |
| Chris | 24:30 | Level 2 / 115lbs /blue pullups |
| Jim | 31:49 | Level 2 / 95lbs /red dips |
| Wil | 29:24 | Level 2 / 95lbs |
| Jason | ??? | ? / 55lbs / red dips |
Friday, December 19th, 2008
Deck of Cards
2 Teams of 2 people each. Face cards are 10 reps, Aces are 11 reps. Pull a joker and do ten reps of all four exercises.
Round One:
Each Team gets a deck (with low cards removed). The team that makes it through their whole deck first wins.
- Hearts = Wall Ball Shots
- Diamonds = Jumping Pullups
- Spades = Kettlebell Sumo Deadlift High Pull
- Clubs = Burpees
Team T and John wins!
Round Two:
Each Person gets 7 cards. The team whose members are finished their cards first wins.
- Hearts = Ball Slams
- Diamonds = Jumping Lunges (per leg)
- Spades = Kettlebell Swing
- Clubs = Burpees
Team T and John wins again!