Friday Feb 12th, 2010
Friday’s WOD consisted of both a descending ladder and an ascending ladder. The WOD is 10 rounds, in each round you’ll do ring dips, kettlebell swings, and toes-to-bar. For the ring dips, you start at 10 in the first round, and in each subsequent round you do one fewer rep, until you complete just one in the last round. For the toes-to-bar the ladder works in reverse, starting at 1 and ending with 10. Each round has 10 kettlebell swings.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Weighted Pullups
5 - 5 - 5 - 5 - 5
Conditioning WOD
“10 Rounds with 2 Ladders”
For time:
- 10 Ring Dips, 10 Kettlebell Swings, 1 Toes-To-Bar
- 9 Ring Dips, 10 Kettlebell Swings, 2 Toes-To-Bar
- 8 Ring Dips, 10 Kettlebell Swings, 3 Toes-To-Bar
- 7 Ring Dips, 10 Kettlebell Swings, 4 Toes-To-Bar
- 6 Ring Dips, 10 Kettlebell Swings, 5 Toes-To-Bar
- 5 Ring Dips, 10 Kettlebell Swings, 6 Toes-To-Bar
- 4 Ring Dips, 10 Kettlebell Swings, 7 Toes-To-Bar
- 3 Ring Dips, 10 Kettlebell Swings, 8 Toes-To-Bar
- 2 Ring Dips, 10 Kettlebell Swings, 9 Toes-To-Bar
- 1 Ring Dips, 10 Kettlebell Swings, 10 Toes-To-Bar
Scaling options: L1) Do every other round. L2) Start at the round with 6 Ring Dips.
Thursday Feb 11th, 2010
… I’m not going to explain. You just had to be there.
Today’s shout out goes to Kristin, who got her first double-unders during the warmup today, and went on to rock them during the WOD!
Warmup
Rolling & Joint Prep - on your own
Skill Work - practice Double Unders for 7 minutes
Clean Progressions
WOD
3 rounds for time of:
- 15 Thrusters (135 / 95)
- 15 Jumping Ball Slams (20 lbs)
- 15 Burpees
- 15 Double Unders
If you can’t do double unders, sub 8 Box Jumps (24″ / 20″).
Scaling options: L1) 115 / 80 L2) 95 / 65 L3) 95 / 65 @ 10 reps each
Wednesday Feb 10th, 2010
Please join me in congratulating Tom and Skye - each of them welcomed a daughter to their family within the past two weeks!
Katie Priya Hunter - b. 1/27/2010
Mckenzie Michiels - b. 2/8/2010
Tuesday Feb 9th, 2010
We did things a little differently for today’s CrossFit Total - in order to maintain the best form and range of motion possible under a heavy load, the newer folks attempted 5-rep maxes. Working on a 5RM allows you to build your strength while still allowing an extra level of safety and injury prevention because it will be easier to maintain proper form under the load. We’ll be talking more about this approach in class over the next couple of weeks.
Warmup
Rolling - Hamstrings
Joint Prep
Gymnastics Day 2
WOD
CrossFit Total
- Low Bar Back Squat, 1 rep
- Press, 1 rep
- Deadlift, 1 rep
Lifts are completed in the order specified above. You get 3 attempts at each lift. The best of the 3 attempts counts as the score for that lift. For your CrossFit Total, add the score of each lift.
Beginners - instead of singles do 5 reps of each lift, following the same guidelines above.
Monday Feb 8th, 2010
Rob has been recovering from a shoulder injury for some time now, and he had a simple request for his birthday: a WOD where he wouldn’t have to substitute any exercises. So we modified his favorite WOD for him:
WOD
“Strict Cindy”
As many rounds as possible in 20 minutes of:
- 5 Strict Pullups
- 10 Pushups
- 15 Squats
Finisher: Work on your goals for 10-15 minutes.
Friday Feb 5th, 2010
Fran has to be the most well-known of all CrossFit Benchmarks. This WOD is simple, but brutal.
Major kudos to Chris L. for scaling up to a “Fat Fran” with 135 lb Thrusters!
WOD
“Fran”
For time, 21 - 15 - 9 reps of:
- Thrusters (95 / 65)
- Kipping Pullups
Finisher: Partner Medicine Ball Situps - 3×15
Thursday Feb 4th, 2010
Congrats to John M. for getting his first double-unders today! Nice work!
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Warmup
Rolling - on your own
Joint Prep
Double-Under practice
Gymnastics Day 1
WOD
7 rounds for time of:
- 21 Double Unders
- 15 Kettlebell Swings (24 / 16)
- 9 Ring Dips
Don’t have double unders yet? Sub is tuck jumps.
Scaling options: L1) 5 rounds L2) 5 rounds of 12 DU, 9 KBS, 6 RD
Wednesday Feb 3rd, 2010
We spent some time today working on the Clean. Kate smashed her old PR, and a few other personal records were set.
For the conditioning WOD we did clean pulls, with the intent of practicing power and acceleration under a load. Practicing the clean pulls will really help you to get rid of that early arm bend!
Warmup
Rolling - Quads & I.T. Band
Joint Prep
Clean Progressions
Power WOD
Cleans
1 - 1 - 1 - 1 - 1 - 1 - 1
Conditioning WOD
As many rounds as possible in 8 minutes of:
- 5 Clean Pulls (use 90% of your clean 1RM)
- 10 Toes to Bar
