Tuesday Feb 2nd, 2010
Rob K. was pretty darn confident that no one would beat his time for the conditioning portion of today’s WOD. So confident in fact, that he issued a challenge — Rob bet 50 Burpees that no one would be able to beat his time.
Only one person was foolish — I mean brave — enough to take that bet. Bill M. put in a valiant effort which left him crumpled on the floor after the WOD. He was a few seconds too slow though… hope you enjoyed those Burpees, Bill!
Today we also had all 3 of our newest On-Ramp graduates in for a WOD - welcome aboard, Joel, Jeff and Chris D!
Strength WOD
Overhead Squats
3 - 3 - 3 - 3 - 3
Conditioning WOD
For time:
Row 500 m
5 rounds of:
- 5 Kipping Pullups
- 10 Pushups
- 15 Squats
Row 500 m
Monday Feb 1st, 2010
A couple of folks have been using a loaded barbell for their Turkish Getups lately — it adds a whole new dimension to the movement. Keeping that bar balanced and stable is tricky, but when you see someone doing a barbell TGU it looks pretty darn cool.
Warmup
Rolling - Thorassic Spine
Joint Prep
Gymnastics Day 2
Strength WOD
Turkish Getups
Practice for 15 minutes.
Work up to 35 - 40% of your bodyweight.
Conditioning WOD
B-D-B Tabata
- Burpee Tabata, 1 round
- Deadlift Tabata, 1 round (185 / 135)
- Burpee Tabata, 1 round
One round of Tabata = 20 seconds of work followed by 10 seconds of rest for 8 straight sets.
Rest one minute between rounds.
Your score is the lowest number of reps achieved in any one set of each exercise.
Repeating an exercise in a tabata - genius, or just plain evil? Post your thoughts to comments!
Saturday Jan 30th, 2010
Today was the first day the Saturday WOD was held at its new 09:00 time. It was also the best-attended WOD in CFSP history, with 18 members showing up and hitting it hard! Coincidence? Or was that extra hour of sleep really all y’all needed?
WOD
“Filthy Fifty”
For time:
- 50 Box Jumps (24/20)
- 50 Jumping pull-ups
- 50 Kettlebell swings (16/12)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press (45/35)
- 50 Back extensions
- 50 Wall ball shots (20/14)
- 50 Burpees
- 50 Double unders
Friday Jan 29th, 2010
Quite a few people were uncertain about the box jumps today, with the Rx height being 8 inches higher than normal. But everyone gave it a shot and even though there was some scaling they all jumped higher than they thought they’d be able to.
A shout-out goes to Bill M for attempting the HSPUs with parallettes! Good effort, Bill!
Warmup
Rolling - Shoulders
Joint Prep
Jerk Progressions
Power WOD
Push Press
5 - 5- 5
Conditioning WOD
“HSPU and High Box Jump”
5 rounds of:
- 5 Handstand Pushups
- 10 Box Jumps (M:28-32″ / W:24-28″)
Thursday Jan 28th, 2010
Our resident CrossFit Scientist, Rob K, gave the verdict that this Hero WOD was “interesting…”
What are your thoughts? Please give specific comments with supporting details.
Warmup
Rolling - Adductors
Joint Prep
Gymnastics Day 1
(Ready to move up from Basic to Intermediate- ? See a trainer before class!)
WOD
“Tyler”
5 rounds for time of:
- 7 Muscle Ups
- 21 Sumo Deadlift High Pulls (95 / 65)
Don’t have muscle ups? Subsitute is 3 pullups AND 3 ring dips for every 1 muscle up.
Scaling Options:
L1) 5 rounds of 4 MU and 15 SDLHP
L2) 3 rounds of 7 MU and 21 SDLHP
L3) 3 rounds of 4 MU and 15 SDLHP
Wednesday Jan 27th, 2010
Warmup
Rolling - Quads & Calves
Joint Prep
Clean Progressions
Power WOD
Cleans
5 - 5 - 5
Conditioning WOD
21 - 18 - 15 - 12 - 9 - 6 reps of:
- Kipping Pullups
- Abmat Situps
Tuesday Jan 26th, 2010
Strength WOD
Front Squats
1 - 1 - 1 - 1 - 1 - 1 - 1
Conditioning WOD
5 rounds for time of:
- 7 Medicine Ball Cleans
- 5 Clapping Pushups
- 100 m Sprint
CrossFit South Bay presents 10 Ways to Be a Better CrossFitter. Pick one (or more) that speaks to you, and discuss in comments.
