WOD: January 2008 Archives
For time:
To clarify: Perform 3 rounds of jumps/squats (you can sub 100 jump rope turns if you like), then 3 rounds kettlebell swings/pushups, and then 100 situps (you do not have to do 300 situps).
- 3 rounds of:
- 20 lateral jumps, 12" barrier
- 30 squats
- 3 rounds of:
- 25 kettlebell swings
- 15 pushups
- 100 situps
To clarify: Perform 3 rounds of jumps/squats (you can sub 100 jump rope turns if you like), then 3 rounds kettlebell swings/pushups, and then 100 situps (you do not have to do 300 situps).
Sara pulls bodyweight (110lbs) in the deadlift to set a new PR. I hope this breaks the myth that lifting heavy weights makes women "bulky".
Hang Squat Clean
3-2-1-1-1-1
Tall Cleans
3-2-2-2
3-2-1-1-1-1
Tall Cleans
3-2-2-2
Jason pulling 495lbs on the deadlift
3 rounds for time:
20 Kettlebell swings, 55(35)lbs
40 Push press, 45(30)lbs
60 squats
Post time to comments.
20 Kettlebell swings, 55(35)lbs
40 Push press, 45(30)lbs
60 squats
Post time to comments.
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Update: I made the Crossfit main site. Picture and video of me doing Olympic lifting on the entry for January 24. You have no idea how many emails I've gotten saying "you've got a nice snatch".
5 rounds for time:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell front squats
5 Dumbbell push presses
Increase the weight used each round. Finish w/ the heaviest weight manageable. If you have limited equipment, use the heaviest weight you can handle for all five rounds. Post time to completion and weights used to comments.
Bonus round:
4 rounds of:
5 Dumbbell deadlifts
100ft farmers walk
Use the heaviest dumbbells you can manage. Not for time, just for fun.
5 rounds for time:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell front squats
5 Dumbbell push presses
Increase the weight used each round. Finish w/ the heaviest weight manageable. If you have limited equipment, use the heaviest weight you can handle for all five rounds. Post time to completion and weights used to comments.
Bonus round:
4 rounds of:
5 Dumbbell deadlifts
100ft farmers walk
Use the heaviest dumbbells you can manage. Not for time, just for fun.
Warmup:
Overhead Squat 3-2-2-2
Snatch Balance 2-1-1-1
Post loads used to comments.
- 3 rds:
- 10 - 1 arm kettlebell front squats (5 each arm)
- 10 - 1 arm kettlebell presses (5 each arm)
- 10 Turkish getups on each arm
Overhead Squat 3-2-2-2
Snatch Balance 2-1-1-1
Post loads used to comments.
Deadlift 5-3-3-3
Push Press 5-3-3-3
3 rounds for time:
25 Kettlebell swings, 55(35)lbs
20 situps
15 alternating split lunge jumps
Post weights used and time to completion for the metcon (metabolic conditioning workout) to comments.
Push Press 5-3-3-3
3 rounds for time:
25 Kettlebell swings, 55(35)lbs
20 situps
15 alternating split lunge jumps
Post weights used and time to completion for the metcon (metabolic conditioning workout) to comments.
INTENSITY!
Warmup:
3 rounds of:
10 dumbbell snatches (5 each hand), light weight
10 pushups
Team Workout for time:
100 burpees
200 thrusters
300 slamballs
This is a team workout. Three person teams will work one at a time to knock out each movement before moving onto the next. Only one person will be working at a time while the others rest. You need to finish all the reps for each movement before moving onto the next one. Score is time to completion. Male(Female) weights = thrusters, 65(30)lbs; slamball, 20(15)lbs
If you are doing this in any other setting besides a three person group, divide/multiply the reps as needed. (1 person = 33 burpees, 66 thrusters, 100 slamballs)
3 rounds of:
10 dumbbell snatches (5 each hand), light weight
10 pushups
Team Workout for time:
100 burpees
200 thrusters
300 slamballs
This is a team workout. Three person teams will work one at a time to knock out each movement before moving onto the next. Only one person will be working at a time while the others rest. You need to finish all the reps for each movement before moving onto the next one. Score is time to completion. Male(Female) weights = thrusters, 65(30)lbs; slamball, 20(15)lbs
If you are doing this in any other setting besides a three person group, divide/multiply the reps as needed. (1 person = 33 burpees, 66 thrusters, 100 slamballs)
Janelle on Handstand Pushups
Warmup:
Tumbling
Cat drill
3 rounds for time:
10 touches, lateral movement*
10 One arm Dumbbell push presses (5 each hand), 45(30)lbs
15 abmat situps
Storm through as quickly as you can. Keep moving and try to stay crisp. Three rounds should take you 3-4 minutes. Rest for 2 minutes and repeat again. Add the two times together for your total score.
*Lateral movement = Set 2 cones 12 ft apart. Face forward between the cones. Move side to side between the cones. Each touch at the cone counts as one rep.
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Today is more of a fun day since the weather is so crappy. Be safe on the roads.
Tumbling
Cat drill
3 rounds for time:
10 touches, lateral movement*
10 One arm Dumbbell push presses (5 each hand), 45(30)lbs
15 abmat situps
Storm through as quickly as you can. Keep moving and try to stay crisp. Three rounds should take you 3-4 minutes. Rest for 2 minutes and repeat again. Add the two times together for your total score.
*Lateral movement = Set 2 cones 12 ft apart. Face forward between the cones. Move side to side between the cones. Each touch at the cone counts as one rep.
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Today is more of a fun day since the weather is so crappy. Be safe on the roads.
Beast
Squat Clean
3-2-1-1-1-1
Post weights used to comments. Go heavy.
3-2-1-1-1-1
Post weights used to comments. Go heavy.
Joe pulls high on the renegade row
For time:
- 5 rounds:
- 20 lateral jumps, 12" barrier
- 20 1 arm Dumbbell snatches (10 each arm), 35(20)lbs
- 20 pushups
- Row 1000m
Janelle supports the load overhead with a full and complete lockout in the shoulders and elbows
As many rounds in 20 minutes:
10 lunge steps
15 kettlebell swings, 35(20)lbs
25 squats
Post rounds and partial rounds completed to comments.
10 lunge steps
15 kettlebell swings, 35(20)lbs
25 squats
Post rounds and partial rounds completed to comments.
Excellent range of motion, Jason. Bar is pulled all the way to the throat, elbows stay high and outside.
- 5 stations; You will be at each station for 1 minute.
- Trying to perform as many reps as you can at each station within that minute.
- Rotate to the next station and start working immediately after the minute is up.
- If you can get 30 repetitions in at any given station, you can rest until the minute is up.
- After completion of all five stations, rest 1 minute. Repeat all five stations again for 2 times total.
- The five stations are:
- Pushups
- 1 arm dumbbell snatch
- Ring Rows
- Squats or 1 arm kettlebell front squats
- Lunge steps (don't go anywhere, just lunge out and come back to standing)
Melanie shows that you can always improvise a weight during lunges
Snatch
3-2-1-1-1-1
3-2-1-1-1-1
Deadlift 5-3-3-2
Push Jerk 3-2-1-1
3 rounds for time:
20 thrusters, 45(30)lbs
20 situps
20 kettlebell swings, 35(20)lbs
Push Jerk 3-2-1-1
3 rounds for time:
20 thrusters, 45(30)lbs
20 situps
20 kettlebell swings, 35(20)lbs
Matt training to get in better shape for jiu-jitsu
40-30-20-10 for time:
Burpees
Slamball
Post time to completion to comments.
Burpees
Slamball
Post time to completion to comments.
Joe on the Overhead Squat
6 rounds for time:
15 dumbbell shoulder presses, 30(20)lbs
20 abmat situps
25 squats
15 dumbbell shoulder presses, 30(20)lbs
20 abmat situps
25 squats
Angie and Blake - Couples Crossfitters
45 - 95 - 105 - 115 - 125 - 125lbs
This lift (snatch) intimidates me. I think it's because in order to go fairly heavy it requires 100% commitment and even though I've been working on the elements, I still don't feel confident in my ability to get under the bar.
Josh, I've seen you lift and I have confidence you can hit at least 135lbs if not a lot more. Try these exercises to build your confidence getting underneath the bar.
Snatch Balance: Work up to fairly heavy weights with this. Think about it this way, if you can pull 135lbs, and you can snatch balance 135lbs, you should be able to snatch 135lbs.
1 Muscle Snatch + 1 Tall Snatch: Do this as a complex with relatively light weights. Start with PVC/bare bar and build up slowly. The link is to tall cleans but you should get the idea. Start flat footed, violently shrug the shoulders and explode down into an overhead squat.
Let me know if you have questions.