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Karen gets the runs
10 rounds
100m run
15 wallballs. (20#/14#, 10' line.)
Wall Ball demo! - [mov][wmv]
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Nancy's jumpy sister
7 RFT
10 Overhead Squat (95#/65#)
25 Double unders |
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3 rounds
Run 200m
rest
Run 400m
Rest
Run 600m
rest=amount of time runs take |
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The following is the chipper from the Georgia Sectional qualifier for the 2010 CF Games. It had a 17:00 time cap and some very strict movement standards.
"The Jackhammer"
60 KB Swing, 24kg/16kg
50 Box Jump, 24"
40 Wall ball, 20#/14#, 10' target
30 Pullups
20 GHD situps
10 Snatch, 115#
100' overhead lunge, 45# DB
Tough, but fun.
swings - all the way overhead.
jumps - hips fully open, step or jump down allowed.
wallballs - squat below parallel, ball must a.) be completely over the 10' line and b.) must hit the wall above that line.
pullups - Adam's apple even with or higher than the bar.
situps - both hands touch ground, both hands touch feet.
snatch - power or full, no pressout allowed, there was a second judge for pressout. muscle snatch not recommended.
lunge - knee kisses ground. arm must remain fully locked out.
Have a great weekend folks! Rest up and be ready to train hard again next week. |
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Wow, Bench Press?
5 RFT
10 Bench Press, 75% BW -- sub ring pushups.
Row 500m -- sub 400m run as needed
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'Helen'
3 rounds for time:
400m run
21 KB Swing (24kg men, 16kg women)
12 pullups
Typical scalings include:
A: Use a lighter Kettlebell
B: Scale the number of reps to 15 Swings / 9 Pullups or 12 Swings/6 pullups
C: both
Helen is deceptively tough, but you can rest comfortably in knowledge that it's not 'Eva' |
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Easier than it sounds.
3 rounds, for time:
500m row (sub 400m run as needed)
21 DB Power Snatch, each arm -
scale weight as needed -
Setup:
- Chest up. weight in heels. Arm straight.
Key points are:
Maintain an athletic starting posture, with the dumbbell between the legs.
Explosive snap the hips and knees upward.
Lead the pull with the elbow to direct the dumbbell overhead while keeping it close to the body.
Finish with the chest high and the eyes focused forward. |
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Full Lockout!
Shoulder Press 5-5-5
Push Press 5-5-5
Push Jerk 5-5-5 |
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KRC Friday, 19 March 2010 |
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Fight Gone Ricky
4 rounds: 1:00 at each station
- Spartans (1 rep = Tire flip, jump through, flip back, jump through)
- Ammo Can Push Press (Rx=30#/20#)
- KB Swing (Rx=2pood=32kg=70#)
- Rest
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Pushing and pulling
5RFT
5 HSPU (or progressions)
5 DL + 20# round.
ok, this one is kind of different. I think the intent is to be somewhere near a 80-90% of your 5RM for the last set of deadlifts.
Handstand Pushup Progressions
As usual, We're going to refer you to Rip vids for DL. If you haven't bought Starting Strength yet, you are doing yourself a disservice.
If you haven't already, please take a look at all the DL instruction available on the Main page. |
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Kettlebell intimacy.
5 RFT
12 KB Swing
50' lunge
12 Squat
50' lunge
Rules:
1.) you must hold on to the KB for the entire wod.
2.) you must not set the kettlebell down.
breaking the rules costs 10 burpees.
Cash out:
"reverse tabata" L-sit (8 intervals of 0:10 work, 0:20 rest) |
'Nancy'
5RFT
400m run
15 OHS (95/65)
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Pullup 10-9-8-7-6-5-4-3-2-1
Burpee 1-2-3-4-5-6-7-8-9-10
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note: when you start to develop callouses on your hands, it is important that you manage them!
First, keep your calluses thin and trim by using a pumice stone in the shower at the end of EVERY shower on your calluses. It just takes 30 seconds and will keep them in good shape. Second, keep your hands chalked during workouts like this that include lots of pullups. Even this kind of prevention doesn't always work and tears do happen - especially as you are in the development phase of getting your kipping pullups established However, a happy medium exists. There is such a thing as too much chalk. It takes time to determine what the right amount of chalk is for each athlete. I personally prefer a thin layer on my hands and a thin layer on the bar. Find what works for you.
For those of you that have long drives, you may benefit from keeping some 100 grit sandpaper in the car and working on callouses while you are stuck in traffic on US98 or US85.
I strongly suggest reading through the main CrossFit website message boards for discussions on callus care and first aid.
My personal method of first aid that has worked for me is as follows:
- Do what you need to to get through the workout or stop and call it good when a nasty tear develops.
- After you've come down from the workout or when you get home, rinse the tear under cold water for a minute or two to clean and numb the area. Take a shaker of regular table salt and pour it on to the open wound. Yes - it hurts alot so don't skip the numbing step.
- Apply pressure and leave it in place for a minute. Rinse and repeat. Rinse clean and trim the dead skin as closely to the remaining healthy skin as possible. Rinse and let it dry thoroughly. Once dry, apply a liberal dose of triple antibiotic cream (Neosporin) and cover with a bandaid.
- Allow it to get some air a few times throughout the first couple days but sleep with liberal dose of triple antibiotic ointment and bandaid at night.
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For those of you who have meetings right before class, the "10 burpees for being late" rule has been repealed. We would rather see you come a few a minutes late and get in a workout than to not come at all.
CrossFitting consistently can and will change your life. See you for the wod! |
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Front Squats: work up to a 5RM
then
Animal relays
Parkour Quadrupedal Movement Drills [wmv][mov]
afterwards:
AMRAP 4:00
shuttle sprints with a partner |
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Angel's Surprise!
come to class and see.
Mini Cindy!
&
Musical Med balls |
As Many Rounds As Possible in 20:00
Run 400m
10 pull-ups
15 DL (choose a weight that you can sustain over the course of the workout) |
"Ground & Pound"
21-15-9Thruster (95/65)Burpeethen immediately30 DL @ 225/155
This was WOD #4 at the Georgia Sectional Qualifiers. There was a 12:00 time cap for men and 15:00 for women. Scale wisely and have a plan for the entire workout. The fastest time for the men was 6:30 and the fastest time for women was 7:11.
This one will wreck you, but you'll be a better person for having done it.
scaling options given in class. |
10x100m sprint
You should have time after today's wod for some skill work. Pick a skill and work on it for a little while.
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LCF Level 1 Certification! |
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The level 1 certification at LCF this weekend was a huge success. We'd like to thank everyone for coming out and say thanks to Chuck, Jenni, Joe and Justin. They put on an amazing weekend and it was our pleasure to host them
Congratulations to the nearly 50 that chose to come and certify with us this weekend. Michael, Dan, J.D. are now certified CrossFit instructors and will be joining us as LCF staff members. I'll be adding them to the instructor page as soon as I get bios from them.
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More Articles...
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Friday, 05 March 2010
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Thursday, 04 March 2010
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Wednesday, 03 March 2010
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Tuesday, 02 March 2010
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Monday, 02 March 2010
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Friday, 26 February 2010
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Thursday, 25 February 2010
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Wednesday, 24 February 2010
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Tuesday, 23 February 2010
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Monday, 22 February 2010
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Page 7 of 11 |
