THURSDAY 110127
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
1:12 fastest
2:12 slowest
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Sunday, January 30, 2011
Saturday, January 29, 2011
For time:
450 wall balls
- 3 persons per team
- 5 burpees for letting go of the ball, switching partners, or not reaching the 10 foot mark and hitting the wall. Entire team must do burpees as soon as the ball is dropped, then pick back up for completion. Let me be clear: no dropping the ball. Period.
- The only rest allowed is in the bottom position. Standing with the ball and resting means 5 more burpees. Only a slight pause of 2 seconds or less can be permitted.
Then, without resting:
Run 1 mile with the wallball and sled with a 45 on it as a team.
- dropping the ball or stopping with the sled during the run adds 5 team pull-ups for every drop.
- The sled should be set-up BEFORE the clock starts.
- Team pull-ups must be completed at the end of the run.
44:43
450 wall balls
- 3 persons per team
- 5 burpees for letting go of the ball, switching partners, or not reaching the 10 foot mark and hitting the wall. Entire team must do burpees as soon as the ball is dropped, then pick back up for completion. Let me be clear: no dropping the ball. Period.
- The only rest allowed is in the bottom position. Standing with the ball and resting means 5 more burpees. Only a slight pause of 2 seconds or less can be permitted.
Then, without resting:
Run 1 mile with the wallball and sled with a 45 on it as a team.
- dropping the ball or stopping with the sled during the run adds 5 team pull-ups for every drop.
- The sled should be set-up BEFORE the clock starts.
- Team pull-ups must be completed at the end of the run.
44:43
Thursday, January 27, 2011
Wednesday, January 26, 2011
Tuesday, January 25, 2011
Monday, January 24, 2011
Thursday, January 20, 2011
Tuesday, January 18, 2011
"Jason"
100 Squats
5 mu
75 squats
10 mu
50 squats
15 mu
25 squats
20 mu
26:17
MU were true. Squats hip crease below knees with no ball. Previous times all over 40min but subbed for MU.
4 days off. Rehab time. It's funny cause my sciatica feels better after the wod than all fuckin weekend.
- Posted using BlogPress from my iPhone
100 Squats
5 mu
75 squats
10 mu
50 squats
15 mu
25 squats
20 mu
26:17
MU were true. Squats hip crease below knees with no ball. Previous times all over 40min but subbed for MU.
4 days off. Rehab time. It's funny cause my sciatica feels better after the wod than all fuckin weekend.
- Posted using BlogPress from my iPhone
Thursday, January 13, 2011
Wednesday, January 12, 2011
Monday, January 10, 2011
15 full depth hspu on paralletes
30 hspu to ground
55 bulgarian ring push ups
Time constraint but good cause I'm gassed from this weekend. I'm starting to involve members in the planning of the wods and driving the classes. Since I'll be gone, this will be beneficial and self-sustaining of the box. I'll include the less liked members as well. Should be a good exp for then to see the other side and for their egos/self esteem.
- Posted using BlogPress from my iPhone
30 hspu to ground
55 bulgarian ring push ups
Time constraint but good cause I'm gassed from this weekend. I'm starting to involve members in the planning of the wods and driving the classes. Since I'll be gone, this will be beneficial and self-sustaining of the box. I'll include the less liked members as well. Should be a good exp for then to see the other side and for their egos/self esteem.
- Posted using BlogPress from my iPhone
Sunday, January 09, 2011
3 parts. The first won't let the slower members of a team rest and is fast. Then gas them with thrusters. Then we can mess em up with start-stops by using short reps of DU's and Pull-ups.
Warm-up
CFWU less pull-ups and dips.
Samson Stretch
OHS
Sit-ups
Back ext or Good mornings
Teams of 2-3 ppl
A. Complete 21/15/9 reps for time of:
* Calorie row
* Kettlebell swings- Russian style M:53#/W:35#)
* Burpees (CrossFit Games standards)
Everyone does 21-15-9 reps of each exercise rotating thru. Teammates cannot start until the other member has finished all reps or calories. In other words, everyone does 21 of everything rotating thru. Then 15 of everything, then 9. If a teammate finishes the the row before the other teammate is done with KB's, that teammate must wait until the other person is done with KB swings before starting.
Write time down.
B. 5 min to set up and then as a team do max rep thrusters in 10 min of 95lb/65lb
Each team gets one bar only.
Write this number down.
C. 3 min to set up and as a team do 21/15/9 reps of Double-unders and Pull-ups individually.
Write down the slowest teammate's time.
A - B + C = score
All sets start at coach's cue aka the clock.
If there are uneven numbers, for example you have to make teams of 2 and teams of 3, go ahead and do it. The score will be the same. Preferably, if you have say 10 people show up, then make 2 teams of 3 and 2 teams of 2 so they can compete. If not, it's no big deal with this one. The WOD should be almost equivalent to all athletes and it'll make the teams of 3 work harder, thus improving their fitness.
If there are more than 12 people that show up, work half the teams from A to C and half the teams from C to A. We have enough bars to buffer them during B.
B will start precisely 5 min after the slowest team from A finishes. If a team is faster during A, they get the bonus of extra rest time. I estimate 30 to 60 sec.
Since B is a set time (10 min), C will start precisely 3 min from B. Just let the clock reach 13 min or restart for 3 min.
All movements will be in the invitational. Since we only have an hour or so to work with them, this being 3 WODs should give them a good idea of what they can tolerate. At least as close as we can given the time allotment.
Message me with questions and I'll let you know if anything changes.
TK
- Posted using BlogPress from my iPhone
Warm-up
CFWU less pull-ups and dips.
Samson Stretch
OHS
Sit-ups
Back ext or Good mornings
Teams of 2-3 ppl
A. Complete 21/15/9 reps for time of:
* Calorie row
* Kettlebell swings- Russian style M:53#/W:35#)
* Burpees (CrossFit Games standards)
Everyone does 21-15-9 reps of each exercise rotating thru. Teammates cannot start until the other member has finished all reps or calories. In other words, everyone does 21 of everything rotating thru. Then 15 of everything, then 9. If a teammate finishes the the row before the other teammate is done with KB's, that teammate must wait until the other person is done with KB swings before starting.
Write time down.
B. 5 min to set up and then as a team do max rep thrusters in 10 min of 95lb/65lb
Each team gets one bar only.
Write this number down.
C. 3 min to set up and as a team do 21/15/9 reps of Double-unders and Pull-ups individually.
Write down the slowest teammate's time.
A - B + C = score
All sets start at coach's cue aka the clock.
If there are uneven numbers, for example you have to make teams of 2 and teams of 3, go ahead and do it. The score will be the same. Preferably, if you have say 10 people show up, then make 2 teams of 3 and 2 teams of 2 so they can compete. If not, it's no big deal with this one. The WOD should be almost equivalent to all athletes and it'll make the teams of 3 work harder, thus improving their fitness.
If there are more than 12 people that show up, work half the teams from A to C and half the teams from C to A. We have enough bars to buffer them during B.
B will start precisely 5 min after the slowest team from A finishes. If a team is faster during A, they get the bonus of extra rest time. I estimate 30 to 60 sec.
Since B is a set time (10 min), C will start precisely 3 min from B. Just let the clock reach 13 min or restart for 3 min.
All movements will be in the invitational. Since we only have an hour or so to work with them, this being 3 WODs should give them a good idea of what they can tolerate. At least as close as we can given the time allotment.
Message me with questions and I'll let you know if anything changes.
TK
- Posted using BlogPress from my iPhone
Thursday, January 06, 2011
Wednesday, January 05, 2011
"Fran" for a warm up. Took my time on this one. About 7 min.
For time:
100 DU
Then 3 rds:
30 box jumps
30 ohs 95
30 t2b
Then:
100 DU
Box jumps are over box w no contact on box.
OHS are NOT using a buttball. Hip open and hip crease below knees.
T2B are BOTH feet touching the bar. Hip completely open at the bottom.
43:29. First rd was box jumps to land in the middle of the box. Last two were rx. Some didn't finish.
- Posted using BlogPress from my iPhone
For time:
100 DU
Then 3 rds:
30 box jumps
30 ohs 95
30 t2b
Then:
100 DU
Box jumps are over box w no contact on box.
OHS are NOT using a buttball. Hip open and hip crease below knees.
T2B are BOTH feet touching the bar. Hip completely open at the bottom.
43:29. First rd was box jumps to land in the middle of the box. Last two were rx. Some didn't finish.
- Posted using BlogPress from my iPhone
Tuesday, January 04, 2011
Monday, January 03, 2011
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