Saturday, August 1st, 2009
The title of today’s post has nothing to do with the WOD, but instead was inspired by our participants. We had an unusually high number of “Double” names show up today -2 Kims, 2 Robs, and 2 Pats! (Sorry Jim, your evil twin must have stayed home…)
We’re glad to be hosting Kim from CrossFit Ventura while she’s in town. If you’re a member of an affiliate and visiting Philly, drop us a line!
WOD
3 rounds, for total reps, of:
Hang Power Cleans (M:95/W:65)
Box Jumps
Push Jerks (M:95/W:65)
Double Unders
The clock never stops. Spend one minute at each station, getting as many reps as you can.
Rest one minute between each round.
We forgot the camera this morning… sorry. I’ll post times later today.
Posted in Olympic Lifts | No Comments »
Friday, July 17th, 2009
It’s been a while, so we re-introduced some of the POSE drills to the skill portion of class this week. Doing POSE drills regularly for a few weeks can dramatically increase your running efficiency and will really help your performance in any running WOD.
To learn more about the POSE method of running check out www.posetech.com. Training for a long distance run, bike, or triathlon? Check out www.crossfitendurance.com!
WOD
3 rounds for time of:
- 400 m run
- 15 Box Jumps (M:24″ / W:20″)
- 12 Hang Power Cleans (M:135 / W:95)
- 9 Ring Dips
| Chris |
14:11 |
Rx |
| Jim |
19:09 |
Rx |
| Wil |
14:20 |
115lb |
| Goose |
15:23 |
95lb/purple |
| Cat |
15:53 |
65lb/2 purple |
| Kim |
14:25 |
65lb/blue |
| Jean |
16:36 |
85lb/blue(1) 2purple(2) |
| Rob K |
13:22 |
Rx |
| John |
20:23 |
Rx |
Posted in Olympic Lifts | 18 Comments »
Saturday, July 11th, 2009
Chris mentioned this one to Eric the other day… lo and behold it showed up as a WOD! Coincidence? Actually, this time it was!
Burpee Box Jumps:
Start your Burpee as you normally would.
At the finish, replace the jump-and-clap with a 20 - 24″ box jump.
Jump off the box and immediately go into your next Burpee.
WOD
5 rounds for time of:
6 Hang Power Snatch (135 / 95)
6 Burpee Box Jumps
Posted in Olympic Lifts | No Comments »
Tuesday, July 7th, 2009
Andrew & Ellen dropped in to CFSP today - they have been CrossFitting for a while with some folks in their ROTC unit and thought they’d check us out. Glad you both could make it - hope to see you again soon!
Strength Work
Power Cleans
3 - 3 - 3 - 3 - 3
Metcon
21 - 15 - 9 of:
Box Jumps
Decline Pushups
Rx on box height is M:24″ / W:20″ Scale UP if needed.
After the WOD, Jeannette got her first unassisted pullup! Way to go!
Posted in Max Effort, Olympic Lifts | No Comments »
Wednesday, June 17th, 2009
A lot of bouncing going on
Tonight was the first night for our NEW Wednesday evening class, so both the AM and the PM crews got to join in on the fun for this CrossFit Football WOD.
Strength
Deadlifts
Warmup sets of 7 - 5 - 3, ending at about 90% of your 5RM
Max effort - 5 RM - try to add 5 - 10 pounds from your last 5RM
Pullups
Your choice - strict or kipping
3 sets of max pullups
WOD
3 Power Snatches (heavy) every minute on the minute for 10 minutes
Each miss = 5 Burpee penalty
| Name |
DL |
PU1 |
PU2 |
PU3 |
WOD Wt. |
Burpees |
| Chris |
435 |
8(strict) |
6 |
5 |
100-120 |
- |
| Rob |
225 |
29 |
14 |
8 |
65 |
- |
| Lesha |
155 |
3(strict) |
2 |
2 |
55 |
5 |
| John |
295 |
6(strict) |
5 |
6 |
95-115 |
15 |
| Cat |
155 |
6(purple) |
5 |
4 |
65 |
- |
| Kim |
155 |
3(strict/blue) |
2 |
2 |
55 |
- |
| Goose |
175 |
15 |
10 |
9 |
75 |
- |
| Brendhan |
275 |
7(strict) |
8 |
5 |
85-95 |
- |
| Jim |
305 |
18 |
10 |
8 |
115-95-105 |
- |
Posted in Barbells, CF Football, Olympic Lifts | No Comments »
Thursday, June 11th, 2009
We got a chance to work refine our olympic lifting a lot today. We did a lot of snatch skill work in the beginning of class, with everyone working on form and going up to a moderate weight as they got better. We saw the fruits of that carry over into the hang cleans in the WOD which a lot people improved greatly.
WOD
15 Hang Cleans
12 Ring Dips
21 Situps
AMRAP in 20 min
| Chris |
4+15 cleans |
Rx |
| Jason |
4+ |
95 lb |
| Jean |
4 |
55 lb/red band |
| Jim |
4 + 14 cleans |
Rx |
| Kim |
4 |
45 lb /blue band |
| Pete |
4 + 21 situps + 12 dips |
95 lb/blue band |
| Goose |
5 + 6 cleans |
55 lb / red band |
| Cat |
4 + dips + situps + 7 cleans |
55lb / red band |
Posted in Olympic Lifts, Uncategorized | No Comments »
Wednesday, June 10th, 2009
Today the AM crew got a chance to get dialed in on their Power Clean. We spent a good portion of the morning doing skill work around the technique, then it was time for the WOD.
3 Minutes
As many rounds as possible in 3 minutes of:
- 3 Power Cleans (M:155 / W: 115)
- 6 Pushups
- 9 Knees-to-Elbows
Rest 1 minute.
Repeat a total of 5 times.
| Name |
R1 |
R2 |
R3 |
R4 |
R5 |
Weight |
| John |
2 |
2 |
2 |
2 |
2 |
135 |
| Rob K |
2 |
2 |
1 |
2 |
2 |
95 |
| Brendhan |
2 |
2 |
1 |
1 |
2 |
85 |
Posted in Barbells, CF Football, Olympic Lifts | No Comments »
Monday, June 1st, 2009
It was a fun one today, based on a recent WOD from CrossFit Football
We spent some time refining our technique for the Power Snatch, focusing on ’speed thru the middle’. There were some good improvements overall.
WOD
5 rounds for time of:
6 Power Snatch (M:135 / W:95)
10 Box Jumps (M:24″ / W:20″)
| Catlyn |
10:45 |
Rx |
| Pat |
11:03 |
Rx |
| Chris |
9:16 |
115# |
| Jason |
12:xx |
105# |
| Jim |
9:41 |
95# |
| Lesha |
6:18 |
45# |
| Ian |
8:56 |
65# |
| Goose |
10:15 |
65# |
Posted in Barbells, Olympic Lifts | 6 Comments »