Friday Jan 8th, 2010
“Tabata This” is a fun benchmark workout that has the potential to be a lot more difficult than it appears.
Warm Up
Foam Rolling
Basic Gymnastics Warmup Day 1
WOD
“Tabata This”
20 seconds work, 10 seconds rest for 8 straight sets of:
- Squats
- Row (Calories)
- Kipping Pullups
- Situps
- Pushups
Complete all 8 sets of one exercise before moving on to the next.
Rest one minute before moving on to the next exercise.
Your ’score’ is the least amount of reps achieved during any one set of an exercise.
Scores can now be found as a link at the bottom of the post. If they haven’t been posted yet no link will show up.
Thursday Jan 7th, 2010
We had a lot going on at CFSP, and folks rolled with it pretty well. For starters, we continued our mobility work with some pre-WOD foam rolling and post-WOD stretching. We also learned Day 2 of the Basic Gymnastics Warmup. From there we worked on our strength and technique by doing some heavy cleans before we hit the conditioning portion of the WOD.
Warmup
Foam Rolling - IT Band
Basic Gymnastics Warmup - Day 2
Power & Skill
Heavy Clean Triplets
5 sets of 3 Cleans
Work with a heavy load, but you do not have to attempt a 3-rep max.
Conditioning WOD
“9-8-7″
5 rounds for time of:
- 9 Thrusters (115 / 85)
- 8 Ring Dips
- 7 Jumping Ball Slams (15 lbs)
Attendance has been strong so far this month - keep it up! We’ll be making an announcement about some new class times soon.
Scores to be added soon
Wednesday Jan 6th, 2010
Overhead Squats aren’t easy. With the balance and stability that are required to successfully complete an overhead squat it’s no wonder that many people don’t like the movement. My response: do them more!
Warmup
Pass-Thrus
Snatch Progressions
Strength WOD
Overhead Squat
3 - 3 - 3 - 3 - 3
Conditioning WOD
“HSPU, TTB, and KBS”
As many rounds as possible in 10 minutes of:
- 4 Handstand Pushups
- 6 Toes-to-Bar
- 8 Kettlebell Swings (24 / 16)
Scaling for Handstand Pushups - L1:Partial Range of Motion L2:Box Pushups L3:A-Frame Pushups
Scaling for Toes-to-Bar - L1:Knees-to-Elbows L2:Knees-to-Chest L3:Knees-to-Waist
Erin F. and Jeannette showed some great improvement with their OHS technique today. And Kim graduated from the box to the wall for HSPUs! Way to go, ladies!
Tuesday Jan 5th, 2010
Today we introduced the first portion of the gymnastics warmup. Designed by CrossFit Evolution, the gymnastics warmup is intended to build basic bodyweight competency, flexibility and strength while simultaneously helping us to improve our gymnastics skills. We will be cycling through the gymnastics warmups, as well as the olympic lifting progressions, on a regular basis.
Buy-In
Max Pushups
Complete as many pushups as possible without resting.
WOD
Fight Gone Bad
3 rounds, with 1 minute at each station for total reps:
- Wall Ball Shots to 10′ target (20 / 14)
- Sumo Deadlift High Pulls (75 / 55)
- Box Jumps (20″)
- Push Press (75 / 55)
- Row (1 cal = 1 rep)
The clock never stops. Rest one minute between rounds.
Monday Jan 4th, 2010
I can tell it’s a new year. After a few weeks of light attendance, Team CFSP came out in force for today’s WOD. We even ran out of room on the whiteboard. Nice.
Strength WOD
Chin Ups
3 x 15reps
Ring Dips
3 x 15reps
WOD
Deadlift & Pullup Ladder
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:
- Deadlifts (150% bodyweight)
- Kipping Pullups
Dr. Michael Ray of CrossFit Flagstaff takes a balanced and informative look at Rhabdomyolysis (“Rhabdo”) in the latest issue of the CrossFit Journal. Check it out here and post your thoughts to comments.
Saturday Jan 2nd, 2010
Spontaneous teamwork - I love it. Today’s conditioning WOD came with a Burpee penalty and Lesha was unlucky enough to accrue quite a few of them. (Hey, everyone is entitled to an off day.) She really wasn’t looking forward to doing the Burpees but was ready to get started anyway when suddenly everyone else volunteered to help her out and do some of them for her. That’s what a team is all about - nice work, gang.
Strength WOD
Front Squats
5 - 5 - 5
Conditioning WOD
10 Rounds of:
- Row 1 minute
- Rest 1 minute
For total distance.
Your goal is to row 3000 meters.
Penalty: For every 5 meters short of the 3000m goal, do 1 Burpee.
Record total distance rowed and total number of Burpees to scores.
