Monday
WOD
AMRAP 3min
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
Rest 1 Minute
Repeat 5 Cycles
Continue each round where you left off and count whole rounds as they are completed. Total Rounds are your score. Weights to be used are 95 for guys, 65 for ladies.
Tuesday morning join us at 10:30am for a special one hour active recovery class with Amy S.
Opportunity is missed by most people because it is dressed in overalls and looks like work.- Thomas A. Edison
Sunday, October 31, 2010
Thursday, October 28, 2010
Friday
WOD
1 Round For Time
50 Sit Ups
50 Double Unders
10 Power Snatches
40 Sit Ups
40 Double Unders
10 Power Snatches
30 Sit Ups
30 Double Unders
10 Power Snatches
Run 400
Guy use 95 Ladies Use 65 on the power snatch
"A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop."
Robert Hughes
WOD
1 Round For Time
50 Sit Ups
50 Double Unders
10 Power Snatches
40 Sit Ups
40 Double Unders
10 Power Snatches
30 Sit Ups
30 Double Unders
10 Power Snatches
Run 400
Guy use 95 Ladies Use 65 on the power snatch
"A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop."
Robert Hughes
Wednesday, October 27, 2010
Tuesday, October 26, 2010
Monday, October 25, 2010
Tuesday
Please Remember That Tuesdays We Close At 6pm.
WOD
1 Minute At Each Station
Anchored Sit Ups Score Reps
Row Score Calories
Burpee Box Jump Medium Box Male & Female Score Reps
6 Cycles Rest 1 Minute Between Cycles
"Training with a life long perspective is incredibly important, remember that you're here to build yourself up not break yourself down. Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process."
David Osario CrossFit South Brooklyn
"Associate with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company." -- George Washington
Please Remember That Tuesdays We Close At 6pm.
WOD
1 Minute At Each Station
Anchored Sit Ups Score Reps
Row Score Calories
Burpee Box Jump Medium Box Male & Female Score Reps
6 Cycles Rest 1 Minute Between Cycles
"Training with a life long perspective is incredibly important, remember that you're here to build yourself up not break yourself down. Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process."
David Osario CrossFit South Brooklyn
"Associate with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company." -- George Washington
Sunday, October 24, 2010
Thursday, October 21, 2010
Friday
WOD
Jack
AMRAP 20 Minutes
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24").
Fight one more round. When your arms are so tired that you can hardly lift your hands to come on guard, fight one more round. When your nose is bleeding and your eyes are black and you are so tired that you wish your opponent would crack you one on the jaw and put you to sleep, fight one more round - remembering that the man who always fights one more round is never whipped.
James Corbett
WOD
Jack
AMRAP 20 Minutes
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24").
Fight one more round. When your arms are so tired that you can hardly lift your hands to come on guard, fight one more round. When your nose is bleeding and your eyes are black and you are so tired that you wish your opponent would crack you one on the jaw and put you to sleep, fight one more round - remembering that the man who always fights one more round is never whipped.
James Corbett
Wednesday, October 20, 2010
Thursday
WOD
Pull Up Ladder
3 The first Minute, 3 The Second Minute, 4 The Fourth Minute, Until You Are No Longer Able To Stay On The Minute.
Challenge Yourself By Taking One Minute Off After You "Fall Off The Ladder" And Work Your Way Back Down.
If you feel like mixing it up try doing it strict, weighted, do 3 Muscle Ups On The Minute as long as you can, Do supine ring pull ups, or try chest to bar pull ups.
CrossFit Elite VS Double Unders wmv mov
Understanding Prescribed From CrossFit Hyperfit USA. If You Don't Have Time To Read This Today-Book Mark It And Make Sure You Take The Time To On A Rainy Day.
WOD
Pull Up Ladder
3 The first Minute, 3 The Second Minute, 4 The Fourth Minute, Until You Are No Longer Able To Stay On The Minute.
Challenge Yourself By Taking One Minute Off After You "Fall Off The Ladder" And Work Your Way Back Down.
If you feel like mixing it up try doing it strict, weighted, do 3 Muscle Ups On The Minute as long as you can, Do supine ring pull ups, or try chest to bar pull ups.
CrossFit Elite VS Double Unders wmv mov
Understanding Prescribed From CrossFit Hyperfit USA. If You Don't Have Time To Read This Today-Book Mark It And Make Sure You Take The Time To On A Rainy Day.
Tuesday, October 19, 2010
Wednesday
WOD
30 BW Back Squats
Run 1 Mi.
For Time
Shawn was telling me a story today about a gym he visited that had a 'lunk alarm.' A literal alarm would sound if someone dropped weights or grunted too loud! I get on peoples case for just the opposite and we certainly don't want it to be silent and everyone doing their own thing with their headphones on at our facility! I love CrossFit for the great WODs but more importantly the community. Thank you to all of you grunting weight-dropping lunks! You make CrossFit Cape Cod a fun place to workout!
Observe what happens when you are not a lunk...
WOD
30 BW Back Squats
Run 1 Mi.
For Time
Shawn was telling me a story today about a gym he visited that had a 'lunk alarm.' A literal alarm would sound if someone dropped weights or grunted too loud! I get on peoples case for just the opposite and we certainly don't want it to be silent and everyone doing their own thing with their headphones on at our facility! I love CrossFit for the great WODs but more importantly the community. Thank you to all of you grunting weight-dropping lunks! You make CrossFit Cape Cod a fun place to workout!
Observe what happens when you are not a lunk...
Monday, October 18, 2010
Tuesday
WOD
Three rounds for time of:
15 Hang power cleans 135/95
15 Burpees
Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).
WOD Video From Again Faster WMV MOV
WOD By Dave Lipson WMV MOV
WOD
Three rounds for time of:
15 Hang power cleans 135/95
15 Burpees
Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).
WOD Video From Again Faster WMV MOV
WOD By Dave Lipson WMV MOV
Sunday, October 17, 2010
Thursday, October 14, 2010
Friday
WOD
10 Rounds For Time
5 Reps Shoulder To Over Head 135/95
12 Lunges
20 Sit Ups
Determination Part II
It was a funny thing for me when I realized that I was forsaking what so many were paying so much money for. I was working at the time at a very expensive club on Nantucket Island and I got to work out there. For the rest of the world if you wanted to be a permanent member you had to pay 300k dollars plus annual dues. There were winter memberships available to the public for just the fitness building that cost a couple of thousand dollars. It was a very ornate and impressive facility. As far as equipment there was one leg press machine, a leg extension machine, a seated leg curl machine, a calf raise machine, a hip abductor machine, and a hip adductor machine so if you wanted to get a mediocre leg workout performing 3 sets of 10 on each target area of your legs I guess you should plan a half day. It was the same for every body part, Front delts, medial delts, rear delts, all had a machine or two and working just shoulders required the use of a vacation day at work. As you can imagine many grew bored and often resorted to abbreviated sessions and 20 minutes in front of a TV on a treadmill or elliptical.
My workouts and my clients workouts were another story all together. In the hundreds of thousands of dollars of equipment were hidden a few things that we could really build fitness with-if we were creative enough, if we looked hard enough, if- we were doing CrossFit. There was a place to do pull ups and a place to do dips. There was one rower. There were two bars and we would steal them from the bench press and put them to use. There were dumbells, and I brought and encouraged the use of jump ropes. These were the least expensive, least frequently used items in the entire facility. They lacked the shine and comfort of the machines but as you all know- they were ultra effective! Which was something that you really couldn't say about the 10,000 dollar 'power plate', a platform that would vibrate, to this day I don't know what it is supposed to do.
Eventually I worked out almost exclusively at my house. I made a medicine ball out of a basked ball filled with sand, I would jump on the stairs in my basement for box jumps, I measured out the run distances from the basement door, I made a pull up bar out of pipe, I ordered some rings and used the dusty cement floor for burpees and everything else-I didn't let any thing stand in my way if I wanted to do the wod. There was no electricity but I had an extension chord and a construction lamp if I couldn't get to it until evening. I would go to play grounds-in fact I remember doing Angie at the playground and I was loving every second of my new adventure into CrossFit. Others began to join me. Guys that were used to going to the gym and benching then blasting bi's while sitting on an exercise ball were now introduced to things like 'sandbag grace' 30 Reps for time from the ground to over head. Some turned green half way through and never showed up again, others turned green loved it and for some reason only showed up now and then. There were a couple who took to CrossFit just like me and ate it up-usually the last people I would think, Sarah for example did her first CrossFit wod in the basement about 2 years ago and could barely hang from the bar. Liz did about 5 burpees and literally fell on the floor but genuinely loved it.
Anyway I was miles away from the expensive club and chugging the CrossFit kool-aid. I was 30 miles out to sea but my motivation also came from the videos on CrossFit.com and the lecture clips from CrossFits founder Greg Glassman. I saw girls doing thing that I knew I couldn't do, and doubted I ever could. Nonetheless I tried my best. Looking back at all the people who I have been happy to introduce to CrossFit, the success stories and the people that didn't make it yet there are a couple things that stand out to me.
First is that fitness has nothing to do with comfort, luxury, or label.
Second, getting fit takes a blue collar approach. The, I do it because it's what I do and that's just how it is, approach. Just showing up. Just trying. And doing it again the next day. Until eventually you look back and realize you aren't even the same person physically that you were when you started. In fact as you go through life you realize that you are better mentally as well. And the thing that you know is different is that you are there going face to face with the workout on a regular basis. Facing your weaknesses. Building strength. Enforcing your determination. Proving to yourself and everyone you know that you aren't going to back down, no matter how much you have going on in your life- YOU ARE NOT GOING TO QUIT. You might get hurt and have to work around it-but YOU ARE NOT GOING TO QUIT. You might have a voice that wants you to stop, wants you to fail, but by your actions you triumphantly shout your reply- "I AM NOT GOING TO QUIT!!!"
You may slow at times, or even over time. You may make sacrifices for the ones that you love. Sometimes you are the hero of your own story and hopefully of someone elses story, as you always hoped you would be. But the only way the story ever has any heroes is when the hero learns how to find a way, how to move forward, how to rise up, how to never, ever, quit.
WOD
10 Rounds For Time
5 Reps Shoulder To Over Head 135/95
12 Lunges
20 Sit Ups
Determination Part II
It was a funny thing for me when I realized that I was forsaking what so many were paying so much money for. I was working at the time at a very expensive club on Nantucket Island and I got to work out there. For the rest of the world if you wanted to be a permanent member you had to pay 300k dollars plus annual dues. There were winter memberships available to the public for just the fitness building that cost a couple of thousand dollars. It was a very ornate and impressive facility. As far as equipment there was one leg press machine, a leg extension machine, a seated leg curl machine, a calf raise machine, a hip abductor machine, and a hip adductor machine so if you wanted to get a mediocre leg workout performing 3 sets of 10 on each target area of your legs I guess you should plan a half day. It was the same for every body part, Front delts, medial delts, rear delts, all had a machine or two and working just shoulders required the use of a vacation day at work. As you can imagine many grew bored and often resorted to abbreviated sessions and 20 minutes in front of a TV on a treadmill or elliptical.
My workouts and my clients workouts were another story all together. In the hundreds of thousands of dollars of equipment were hidden a few things that we could really build fitness with-if we were creative enough, if we looked hard enough, if- we were doing CrossFit. There was a place to do pull ups and a place to do dips. There was one rower. There were two bars and we would steal them from the bench press and put them to use. There were dumbells, and I brought and encouraged the use of jump ropes. These were the least expensive, least frequently used items in the entire facility. They lacked the shine and comfort of the machines but as you all know- they were ultra effective! Which was something that you really couldn't say about the 10,000 dollar 'power plate', a platform that would vibrate, to this day I don't know what it is supposed to do.
Eventually I worked out almost exclusively at my house. I made a medicine ball out of a basked ball filled with sand, I would jump on the stairs in my basement for box jumps, I measured out the run distances from the basement door, I made a pull up bar out of pipe, I ordered some rings and used the dusty cement floor for burpees and everything else-I didn't let any thing stand in my way if I wanted to do the wod. There was no electricity but I had an extension chord and a construction lamp if I couldn't get to it until evening. I would go to play grounds-in fact I remember doing Angie at the playground and I was loving every second of my new adventure into CrossFit. Others began to join me. Guys that were used to going to the gym and benching then blasting bi's while sitting on an exercise ball were now introduced to things like 'sandbag grace' 30 Reps for time from the ground to over head. Some turned green half way through and never showed up again, others turned green loved it and for some reason only showed up now and then. There were a couple who took to CrossFit just like me and ate it up-usually the last people I would think, Sarah for example did her first CrossFit wod in the basement about 2 years ago and could barely hang from the bar. Liz did about 5 burpees and literally fell on the floor but genuinely loved it.
Anyway I was miles away from the expensive club and chugging the CrossFit kool-aid. I was 30 miles out to sea but my motivation also came from the videos on CrossFit.com and the lecture clips from CrossFits founder Greg Glassman. I saw girls doing thing that I knew I couldn't do, and doubted I ever could. Nonetheless I tried my best. Looking back at all the people who I have been happy to introduce to CrossFit, the success stories and the people that didn't make it yet there are a couple things that stand out to me.
First is that fitness has nothing to do with comfort, luxury, or label.
Second, getting fit takes a blue collar approach. The, I do it because it's what I do and that's just how it is, approach. Just showing up. Just trying. And doing it again the next day. Until eventually you look back and realize you aren't even the same person physically that you were when you started. In fact as you go through life you realize that you are better mentally as well. And the thing that you know is different is that you are there going face to face with the workout on a regular basis. Facing your weaknesses. Building strength. Enforcing your determination. Proving to yourself and everyone you know that you aren't going to back down, no matter how much you have going on in your life- YOU ARE NOT GOING TO QUIT. You might get hurt and have to work around it-but YOU ARE NOT GOING TO QUIT. You might have a voice that wants you to stop, wants you to fail, but by your actions you triumphantly shout your reply- "I AM NOT GOING TO QUIT!!!"
You may slow at times, or even over time. You may make sacrifices for the ones that you love. Sometimes you are the hero of your own story and hopefully of someone elses story, as you always hoped you would be. But the only way the story ever has any heroes is when the hero learns how to find a way, how to move forward, how to rise up, how to never, ever, quit.
Wednesday, October 13, 2010
Thursday
WOD
1 Minute On At Each Station 2 Minute Rest 5 Cycles Score Reps/Calories On Rower.
Ring Dips
Hang Power Snatch 75/50
Row
Determination Part I
I stopped by the NH satellite location of C3 and saw for the first time where Bill and Jeremy join us daily for the pain we know as the WOD. A couple things really left me awe struck me as I stood against the cement wall and looked across the path that cut through the clutter in Bill's basement, that they use for the 10 meters. First that fitness can happen anywhere with the right programming. They have a pull up bar between the rafters, they run outside, or on the 10 meter span from wall to wall, they do overhead movements in the room with the tall ceiling and everything else in the room with the carpet but shorter ceiling. I would imagine sit ups push ups, burpees and Squats every where they see fit. Oh and they are doing handstand push ups now too against the wall. It's not the 5,000 square feet we work in but they are achieving great things and getting fitter and better at life. What really occurred to me is that I hear excuses all the time from people. Things that they feel are good enough reasons to put their health and quality of life aside until the perfect circumstances fall into place. The perfect circumstances NEVER happen. Sometimes you need to lunge past your washing machine in your basement, put the kids in the jogging stroller, get up a little earlier, go to sleep a little later-Make the best out of what you CAN do with what you have, rather than be convinced that what you don't have is stopping you from achieving what you deserve-good health, a strong capable body and a better quality of life.
“Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”
Thomas Carlyle
WOD
1 Minute On At Each Station 2 Minute Rest 5 Cycles Score Reps/Calories On Rower.
Ring Dips
Hang Power Snatch 75/50
Row
Determination Part I
I stopped by the NH satellite location of C3 and saw for the first time where Bill and Jeremy join us daily for the pain we know as the WOD. A couple things really left me awe struck me as I stood against the cement wall and looked across the path that cut through the clutter in Bill's basement, that they use for the 10 meters. First that fitness can happen anywhere with the right programming. They have a pull up bar between the rafters, they run outside, or on the 10 meter span from wall to wall, they do overhead movements in the room with the tall ceiling and everything else in the room with the carpet but shorter ceiling. I would imagine sit ups push ups, burpees and Squats every where they see fit. Oh and they are doing handstand push ups now too against the wall. It's not the 5,000 square feet we work in but they are achieving great things and getting fitter and better at life. What really occurred to me is that I hear excuses all the time from people. Things that they feel are good enough reasons to put their health and quality of life aside until the perfect circumstances fall into place. The perfect circumstances NEVER happen. Sometimes you need to lunge past your washing machine in your basement, put the kids in the jogging stroller, get up a little earlier, go to sleep a little later-Make the best out of what you CAN do with what you have, rather than be convinced that what you don't have is stopping you from achieving what you deserve-good health, a strong capable body and a better quality of life.
“Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”
Thomas Carlyle
Tuesday, October 12, 2010
Sorry that you had to make the blog like this Gabe...
At least he finished the set. Gabe discovered as have hundreds of other people, myself included that it is very easy to rip your boxers or pants wide open when squatting, lunging, swinging the kettle bell or similar exercises. We all get a good laugh It's funny once but if it happens to you very often people will start to think you are doing it intentionally and they wont talk to you. So here is how to prevent that by having the right gear.
Owning/Bringing the right gear to your class.
Wear flexible shorts,pants, or underwear. See Picture.
Long Socks- especially if you tend to scrape your legs on the bar.
Invest in the right shoes. Something that gives you stability and allows you to run outside. Chuck Taylors, Nike Free, Nike Zoom, Indoor Soccer Shoes, Inov8 F-Lites, Vibram 5 Fingers, Skate Shoes-all these tend to work well for the sport of fitness.
Sweat Wicking Shirts For Guys, Tanks or sweatwicking Sirts for the ladies. You will be more comfortable during and after your WOD. These Fabrics also tend to clean easier than cotton.
Shin Guards. If you have ever been chewed on by the rope during a climb-shin guards are a great way to prevent that.
Post Workout Food. Some Powdered Protein in a shaker with water or whatever you find works best for you will help you to recover faster and not be as sore. This is especially useful after more taxing WODs when you need to refuel sooner. On those days a piece of fruit like a banana will be a good idea.
A Water Bottle. Probably one of, if not the most important items on the list. Staying hydrated will make a big difference in performance and how you feel throughout the day.
Optional gear. Tape, Weight belt, Chalk, Lifting Shoes, Deodorant, a Jump rope. Your Own Music Mix That You Can Force Everyone To Workout To. Gloves, Straps, Wraps, any Brace you may use...
There you have it-so pack your bags and you will have all the gear you need! If you think of anything else please feel free to post it in the comments.
WOD
AMRAP 20 Minutes
5 Deadlifts 225/155
7 Pull Ups
9 Box Jumps Lg./Med.
Monday, October 11, 2010
Because Of CrossFit Hiking and Riding Mountain Bikes Through Acadia Felt Like A Weekend Of Fun And It Was Right Back To WODs Monday. Post It To The Comments If Improving Your Fitness Has Improved Your Life.
Tuesday
WOD
Squat 2 Rep Max x 3 Sets
Followed By
50 Wall Ball
50 Burpees
50 Double Unders
Highlights From The CrossFit/USAW 2010 Open WMV MOV
Tuesday
WOD
Squat 2 Rep Max x 3 Sets
Followed By
50 Wall Ball
50 Burpees
50 Double Unders
Highlights From The CrossFit/USAW 2010 Open WMV MOV
Sunday, October 10, 2010
Wednesday, October 6, 2010
The 4:30 Class Racing Through The Strength-Con
Thursday
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
WOD Demo By Pat Barber WMV MOV
Rest precisely three minutes between each round.
"Perfection is not attainable, but if we chase perfection we can catch excellence."
- Vince Lombardi
Thursday
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
WOD Demo By Pat Barber WMV MOV
Rest precisely three minutes between each round.
"Perfection is not attainable, but if we chase perfection we can catch excellence."
- Vince Lombardi
Tuesday, October 5, 2010
"Courage is not simply one of the virtues, but the form of every virtue at the testing point."
- C.S. Lewis
Wednesday
WOD
Snatch Pulls Do Your 1 Rep Max 3 Times
A Snatch Pull Is A Deadlift With A Snatch Width Grip In The Same Setup As A Snatch-Sweep The Bar In And Complete The Pull Without Dropping Under It. You Should Be Able To Pull A Considerable Amount More Than You Can Snatch. See The Video Here
Followed By
50 Double Unders
15 Deadlifts 225/155
40 Double Unders
12 Deadlifts
30 Double Unders
9 Deadlifts
20 Double Unders
6 Deadlifts
10 Double Unders
3 Deadlifts
Sleep Position Part 1 Part 2
Shawn Gets After It On Today's WOD
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- C.S. Lewis
Wednesday
WOD
Snatch Pulls Do Your 1 Rep Max 3 Times
A Snatch Pull Is A Deadlift With A Snatch Width Grip In The Same Setup As A Snatch-Sweep The Bar In And Complete The Pull Without Dropping Under It. You Should Be Able To Pull A Considerable Amount More Than You Can Snatch. See The Video Here
Followed By
50 Double Unders
15 Deadlifts 225/155
40 Double Unders
12 Deadlifts
30 Double Unders
9 Deadlifts
20 Double Unders
6 Deadlifts
10 Double Unders
3 Deadlifts
Sleep Position Part 1 Part 2
Shawn Gets After It On Today's WOD
embed>
Monday, October 4, 2010
Tuesday
WOD
Again Faster Challenge WOD
8 Rounds for Time: 100m Sprint, 8 Burpees
100m Sprint: Marked, done with a 50m turnaround, allowing all burpees to be done in the same spot. The Burpee: Chest touches at the bottom, leave the ground on the jump, hip fully open, athlete perpendicular to the ground.
"It Changed My Life." wmv mov
WOD
Again Faster Challenge WOD
8 Rounds for Time: 100m Sprint, 8 Burpees
100m Sprint: Marked, done with a 50m turnaround, allowing all burpees to be done in the same spot. The Burpee: Chest touches at the bottom, leave the ground on the jump, hip fully open, athlete perpendicular to the ground.
Pat Barber - Workout #4 from Patrick Cummings on Vimeo.
"It Changed My Life." wmv mov
Sunday, October 3, 2010
Monday
WOD
Overhead Squat
Work Up To A 3 Rep Max
Clean and Jerk
Work Up To A 1 Rep Max
3 Sets Of Strict Pull Ups For Total Reps- Goal Is a minimum of 30-do more sets if needed.
The Archives For The USAW CrossFit Competition. Watch top CrossFitters Snatch, Clean And Jerk and go through a final WOD. See it all here
"The object of life is not to be on the side of the majority, but to escape finding oneself in the ranks of the insane."
Marcus Aurelius
WOD
Overhead Squat
Work Up To A 3 Rep Max
Clean and Jerk
Work Up To A 1 Rep Max
3 Sets Of Strict Pull Ups For Total Reps- Goal Is a minimum of 30-do more sets if needed.
The Archives For The USAW CrossFit Competition. Watch top CrossFitters Snatch, Clean And Jerk and go through a final WOD. See it all here
"The object of life is not to be on the side of the majority, but to escape finding oneself in the ranks of the insane."
Marcus Aurelius
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