This is a bit of a break from the norm, hopefully we'll get in some Hooverball soon too. Remember "play is important"
Thursday, 04 March 2010
5 RFT
50 Double Unders
20 Wallball (20#/12#, 10' target)
Well folks, wallballs is "where the wheels came off" for me (Joel) during the chipper at the GSQ. Wallballs were the only exercise where I suffered any "no reps." CF Games standard wallballs have the following requirements. 1.) during the squat portion, the crease in the hip must be below the patella (this means squat to full depth.) I didn't lose any reps because of depth, so neither should you. 2.) The ball must be completely above the 10' line. 3.) The ball must hit the wall.
I lost quite a few reps because the ball didn't make it fully above the 10' line, but I also lost a some for not hitting the wall. If your ball doesn't make it fully above 10' or if it doesn't hit the wall, then it's simple: don't count the rep. And as usual, you must catch the ball for the rep to count at LCF.
Sub for double unders as necessary. I prefer 4:1 singles or tuck jumps, but it's Angels class, so it's her call. If you don't have a solid, consistent single, please work on it today instead of doing double unders.
Take a look at the videos (from Jon Gilson of Again Faster) below for some instruction on wallballs and double unders. Jon is a L2 CrossFit trainer and is a member of CFHQ staff. He was one of the L2 trainers at the certification the Ricky, Joel and Yvette attended last April.
Wall balls
Double Unders
Wednesday, 03 March 2010
10 RFT
200m sprint
7 pullups (weighted)
Tuesday, 02 March 2010
As many rounds as possible in 20:00
5 (Hang) Power Snatch
10 pushups
15 squats
Monday, 02 March 2010
Deadlift 5-3-3-2-2-2-1-1-1
then
4RFT
30:15, work:rest
Spartans (Tire flip, jump through)
KB Swing (24k/16k)
Ball Slam (20/14)
Friday, 26 February 2010
6 x 600m run
rest interval is exactly the time it takes to complete each 600m. Record time for each round.
Sidenote:
We saw some good intensity at LCF this week. Nice job people. Keep up the intensity and keep focusing on solid mechanics. Yvette and I will do our best to represent LCF at the GA sectional qualifier this weekend. Wish us well.
BTW, you'll probably get to do 2 of the wods sometime next month... Guess which two!
Thursday, 25 February 2010
"Death by Wallball"
With a continuously running clock do one wall ball the first minute, two wall balls the second minute, three wall balls the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Men use 20# wallballs and the 10' target. Women use 14# and the 8' target.
Keep your reps and your ROM honest: 1.) squat below parallel 2.) open the hips fully (stand all the way up) 3.) make sure that the ball is completely above the target line. 4.) You must catch the ball for the rep to count!
Record number of full and partial rounds completed in your notebook. For example "17 rounds + 12 WB"
Wednesday, 24 February 2010
"Nicole"
As many rounds as possible in 20:00
400m run,
MAX reps pullups
Round # of rounds and TOTAL# of pullups for each round in your notebook. You do have a notebook, right?
Note:
CrossFit doesn't ask for max efforts very often in a metcon setting. Today at LCF we expect that there is no “gaming” the workout. Do pullups until you are basically falling of the pull up bar or have no chance of getting your chin over the bar for another single rep. People whose score looks like: 30 25 20 20 15
Are going for a number and not a max. Test your limits today. Also, don't sandbag the runs.
If you can't do any pullups, consider scaling the run to 200m and using a band "up" from where you normally are... If you are working on your kipping pullups, today's wod is a great opportunity to test them out.
NO JUMPING PULLUPS
Tuesday, 23 February 2010
30 Muscle Ups for time
progressions in order from least to most difficult:
squat muscle up:
seated muscle up
knee muscle up
jumping muscle up
muscle up
note: the typical substitution for the muscle up in a metcon is to do 1 round of 3 pullups then 3 dips for each muscle up or 2 jumping muscle ups.
But we need to get stronger. period. Don't scale this as a metcon, scale it as an extended ME workout. This means choosing a scaling that will really tax your upper body strength. That said, if you are one of the few people at LCF who is strong enough to do an MU, really focus on technique today.
10 deadlift (135/95) 20 wall ball (20#/14#,10’) 10 hang power clean (135/95) 20 kb swings (24kg/16kg) 10 front squats (135/95#) 20 box jumps (24”) 10 push press/jerk (135/95) 20 pull ups 10 back squats (135/95) 20 burpees
This is a tough wod, but you'll enjoy the variety of movements.
Thursday, 18 Februrary 2010
10m of Death
run 10m during the first minute,
run 20m during the second minute,
run 30m during the third minute,
run 40m during the fourth minute,
continue adding 10m every minute. continue as long as you are able to complete the required distance.
This wod is self scaling.
Wednesday, 17 February 2010
"Jackie"
1000m row
45 thrusters (45# men,35# women)
30 pullups
If you have a cruddy front squat or ugly thruster, do your thrusters with a PVC pipe or training bar. Your mechanics should not suffer at all during Jackie today.
run 1 mile, immediatelyafter completing your high rep set.
This is 3 heavy/work sets of 5 reps. Suggested warmup sets are 15-20 air squats and/or squat therapy and then sets of 10-12 reps, and 2 sets of 6-8 reps then 1 set of 5 at a non working weight. As usual, if you are not familiar with Front Squats, keep the weight light and work on form
Do Elizabeth with power cleans today unless you cannot deadlift correctly, in which case do Elizabeth with hang power cleans. If the ring dips are going to make this a slog, consider doing them in 15-12-9 rep or 12-9-6 rep rounds. If you cannot clean 135 for reps, for god sake, scale the weight to something doable. 115 or 95 or even 65. You'll still get a great workout.
If you cannot do ring dips, substitute 2 bench dips for each ring dip.
