Wednesday, February 29, 2012

THURSDAY. MARCH 1. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH UP
DOUBLE UNDERS

3) W.O.D:
(A) AMRAP 12MIN OF:
      7 PULL UPS (C2B OPTIONAL)
      14 INCLINE PUSH UP 
(B) AMRAP 3MIN OF:
     DOUBLE UNDERS
     + 7 AIR SQUATS EACH BREAK IN ACTION. 
*FOR INCLINE PUSH UPS (A) PLACE FEET ELEVATED ON A 12" BOX (MINIMUM). POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS, AND IF YOU WENT WITH CHEST TO BAR. FOR (B), ITS AS MANY REPS AS POSSIBLE, AT EVERY BREAK IN ACTION (FUCK UP), YOU MUST COMPLETE 7 AIR SQUATS BEFORE CONTINUING WITH YOUR DOUBLE UNDERS. POST TOTAL REPS TO COMMENTS.

                                   **CF OPEN WOD 12.2 ANNOUNCED CLICK HERE **








 
WHITEBOARD


**RAMP WOD**
FOR TIME:
30 DOUBLE UNDERS
15 RING DIPS (ASSTD)
30 DOUBLE UNDERS
12 RING DIPS (ASSTD)
30 DOUBLE UNDERS
9 RING DIPS (ASSTD)
*POST TOTAL TIME TO COMPLETE IN COMMENT. POST HOW THE DIPS WERE SCALED IF AT ALL (BANDS, BOX DIPS, BAR DIPS, ETC....).
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WEDENESDAY. FEBRUARY 29. 2012 **LEAP YEAR DAY**

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH JERK

3) W.O.D:
3 ROUNDS FOR TIME
200m Run
20 Burpee Box "LEAP" Over 20"
9 Push Jerk #155
*Post total time to complete in comments.




 
WHITEBOARD


**RAMP WOD**
4 ROUNDS FOR TIME:
400M RUN 
20 MEDBALL CLEANS #20
*POST TIME TO COMPLETE IN COMMENTS.
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Tuesday, February 28, 2012

TUESDAY. FEBRUARY 28. 2012

                              ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SHUTTLE
SUMO DEADLIFT HIGH PULL

3) W.O.D:
5 INDIVIDUAL EFFORTS (For Total Time) OF:
5 X 10M SHUTTLE
15 SUMO DEADLIFT HIGH PULL #105
REST EXACTLY 90sec.
* Time rest periods accordingly (separate stopwatch), but keep a continuous clock and  post total time to complete in comments.





 
WHITEBOARD


**RAMP WOD**
AMRAP 15 OF:
10 BOX JUMP 20" + #10plate
10 PRESS @  70%1RM
20 DOUBLE UNDERS
*POST TOTAL ROUNDS COMPLETED AND ANY PARTIAL ROUND TO COMMENTS.




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Monday, February 27, 2012

MONDAY. FEBRUARY 27. 2012

                           ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH

3) W.O.D:
(A) SNATCH/OVERHEAD SQUAT/PUSH JERK (Snatch Grip Behind Neck) 1.2.3 X 7
Rest Maximum 5mins;
(B) 100 Supine Hip Extensions for time.
*For (A) each set is 1 Snatch (full squat), 2 Overhead Squats, 3 Snatch Grip Push Jerks from behind the neck.Rest 3-4mins between sets. Work up to heaviest load possible in 7 sets and post loads to comments. For (B) complete 100 reps for time, google movement if unsure or ask coach to demo at box.




 
WHITEBOARD


**RAMP WOD**
18-15-12-9-6:
Sumo Deadlift High Pull
Knees to Elbows
*Sub Knee Ups if your still having issues with knees to elbows. Post total time to complete in comments. 
**BEFORE YOU GO COMPLETE 3mins in a 2-Point Plank position.



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Friday, February 24, 2012

FRIDAY. FEBRUARY 24. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
TURKISH GET-UP
KETTLE BELL SWING

3) W.O.D:
(A) Spend 15min - Find 1RM (Rep Max) Turkish Get-Up Each Arm
~3-5MIN REST
(B) 5 Max Rep Rounds of Kettlebell Swings 2pood (#72)
*For (A) spend 15 minutes warming up to your one rep max Turkish Get-Up and post final load to comments. For (B) rest exactly 1min between rounds, you'll perform the maximum reps possible per round and post each rounds number of completed reps to comments.





 
GET THAT HEAD THROUGH THE ARMS. SHOULD SEE EARS IN FRONT OF BICEPS.
 
WHITEBOARD


**RAMP WOD**
75 BURPEES FOR TIME
*Post total time to complete in comments.
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Thursday, February 23, 2012

THURSDAY. FEBRUARY 23. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BURPEES

3) W.O.D:
"CF OPEN WOD 12.1"
AMRAP 7MIN:
BURPEES
*Post Total Reps Completed to Comments.
*WOD DESCRIPTION (STANDARDS) & DEMO CLICK HERE

OPTION 2:
(A)  1:00 AMRAP SUMO DEADLIFT HIGH PULL#95
Rest 1:00
(B)  2:00 AMRAP H.R. PUSH UPS
Rest 2:00
(C)  3:00 AMRAP BOX JUMPS 24"
Rest 3:00
(D)  4:00 AMRAP FRONT SQUATS #135
*Post total reps completed per AMRAP to comments.





 
WHITEBOARD



**RAMP WOD**
(A)  2:00 AMRAP PUSH JERK #65
Rest 1:00 
(B)  2:00 AMRAP H.R. PUSH UPS
Rest 2:00
(C)  2:00 AMRAP SIT UPS
Rest 2:00 
(D)  2:00 AMRAP FRONT SQUATS #95
*Post Total REPS completed per AMRAP in comments.
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Wednesday, February 22, 2012

WEDNESDAY. FEBRUARY 22. 2012 ** OPEN 2012 STARTS**

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
BARBELL COMPLEX
CHEST TO BAR PULL UPS

3) W.O.D:
AMRAP 20 OF:
5 C2B Pull Ups
7 Snatch Grip Deadlift - Hang P.Snatch - Snatch Grip Press - Ovrhd. Reverse Lunge #75
28 Double Unders
*Post total rounds completed and any partial round to comments. The Barbell Complex (turquoise font) is as follows; perform the snatch grip deadlift - then a hang power snatch bringing the bar down to back of neck - then perform a strict press (snatch grip throughout) and while the weight is overhead - perform a reverse lunge, one each leg, that is ONE complex (7 complexs' per round as prescribed).



 
WHITEBOARD


**RAMP WOD**
AMRAP 20 OF:
5 Body Rows 
10 H.R. Push Ups 
10 Sledge Hammer Strikes on Tire (Alternating Arms)
3 Shuttles (5m)
*Post total rounds and any partial round to comments. Google "Body Rows" for description. For shuttles set up a 5M (15ft) distance, at the start sprint forward to your 5M mark, touch floor, then sprint backwards to the start, and touch floor, repeat 3 times per round fast as you can. Post load of sledghammer if available.
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Tuesday, February 21, 2012

TUESDAY. FEBRUARY 21. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL BALLS

3) W.O.D:
FOR TIME:
(A)
400M Run
40 Wall Balls
400M Run
30 Wall Balls
400M run
20 Wall Balls
400M Run
10 Wall Balls
(B)
3 ATTEMPTS - Max L-Hang or 10-15 mins working on L - Hold progressions.
*Post total time to complete (A), and your max L-Hang (B) to comments.

L - HOLD PROGRESSIONS AND TIPS HERE





 
WHITEBOARD


**RAMP WOD**
4 ROUNDS OF:
400M RUN
15 THRUSTERS #45 (BARBELL ONLY)
*Post total time to complete in comments. 
Posted by at 1 comment:

Monday, February 20, 2012

MONDAY. FEBRUARY 20. 2012

                            ***TECHNIQUE***CONSISTENCY***I

1) STRETCH:

2) WARM UP:

**SKILL WORK**
SNATCH BALANCE
SNATCH PULLS


3) W.O.D:
(A) Snatch Balance 2-2-2-1-1-1
Rest ~2min
(B) Snatch Pulls 3-3-3-3-3 @ %110 of 1RM
Rest ~2min
(C) 2min MAX Reverse Grip Bench Press #135
*Post loads for (A) & Reference 8/29/11 for previous 3RM. For (B) Reference 2/2/12, complete required amout of sets and reps as prescribed, note any issues as this is strength building work towards a hevier Snatch 1RM. For (C) knock out AMRAP in 2mins and post accomplished reps to comments.


HELPFUL VIDEOS:
SNATCH BALANCE DEMO & TIPS HERE
SNATCH PULL DEMO HERE - YOU GET THE IDEA!!
REVERSE GRIP BENCH PRESS DEMO HERE


 
*FOOD FOR THOUGHT*
"Self-improvement has become humanity's primary motivator. The external environment for humans is essentially subdued; consequently, we have become our only major threat. The greatest challenge to our species today is to survive the self-destructiveness of our own low quality of consciousness. We must now learn to master the internal environment. Our success at gathering knowledge and making tools has placed great capacity to destroy in hands animated by low, underdeveloped, immature consciousness. The need for rapid self-improvement has become critical. Will the individual conscious beings that collectively define humanity grow up (lower the entropy of their consciousness or equivalently raise their spiritual quality) enough to make the choices that will allow their species to prosper?
Remember, growing up is not a group or political activity, it is a personal activity. Groups raise their average quality level only as the individuals within those groups make a personal effort to increase their individual quality. Self-improvement of the species in general is up to YOU as an individual. Nobody has more potential to contribute than you do. Only individuals acting as individuals can make a difference." - Dr. T. Campbell



 
WHITEBOARD

**RAMP WOD**
(A) DEADLIFT 5-5-5-3-3-3
Rest ~3min
(B) 2min MAX Box Jump 24"
*Post loads for (A), make sure to get in plenty of warm up sets and work up to 5RM (RepMax) and 3RM respectively. Post accomplished loads and any missed attempts if any. Also post number of reps completed for (B).
Posted by at 3 comments:

Friday, February 17, 2012

FRIDAY. FEBRUARY 17. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
CLEAN & JERK

3) W.O.D:
(A) CLEAN & JERK 1-1-1-1-1-1
REST ~3MIN
(B) 2MIN MAX SITUPS
*Post Loads for (A) and number of reps completed for (B). Make sure you log your failed attempts for (A) if any. There are no re-attempts for any set. If you fail, you log it, and move on to next set.




 
GOOD STRETCHING AND WARM-UP HABITS GO A LOOOOOONG WAY!! 

 
WHITEBOARD FOR  2/17 & 2/18 (SAT)

**RAMP WOD**
CLEAN & JERK 5-5-5-5-5
*POST LOADS USED. IF YOUR FORM STILL SUFFERS WORK ON IT FOR 30 MINS AT LIGHT AND MEDIUM LOADS INSTEAD OF THE WOD. GETTING YOUR TECHNIQUE DOWN IS MORE IMPORTANT, START ADDING SIGNIFICANT LOADS AT THE POINT YOUR TECHNIQUE IS "SAFE & SOUND." ASK A COACH, VIDEO YOURSELF, CRITIQUE YOURSELF, WHATEVER.

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Thursday, February 16, 2012

THURSDAY. FEBRUARY 16. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT

3) W.O.D:
FOR TIME COMPLETE:
50 Overhead Squats #135 (FTF)
+5 Box Jumps 30" every time you break.
*Post total time to complete and number of breaks to comments. Also note that the load for OHS's must be taken From The Floor (FTF) in order to post a RXd time.





 

WHITEBOARD


**RAMP WOD**
10-1-10 OF:
OVERHEAD SQUAT #75
RING DIPS (Assisted/Off Box/Dip Bars)
*Post total time to complete in comments. Also note how you performed Dips (scaling if any). 
**The scheme is as follows:
10 OHS
1 RING DIP
9 OHS
2 RING DIP
8 OHS
3 RING DIP
... AND SO ON, FINISH AT 1 OHS / 10 RING DIPS.
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Tuesday, February 14, 2012

WEDNESDAY. FEBRUARY 15. 2012

                            ***TECHNIQUE***CONSISTENCY***INTENSITY***


1) STRETCH:

2) WARM UP:

**SKILL WORK**
RUN
STIFF LEGGED DEADLIFT
HAND 2 HAND PUSH UP


3) W.O.D:
3 ROUNDS OF:
800M RUN
30 PULL UPS
30 HAND 2 HAND PUSH UPS
30 STIFF LEGGED DEADLIFT #135
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 



 
 
WHITEBOARD



**RAMP WOD**
10 TIRE FLIPS
20 HR (Hand Release) PUSH UPS
200M RUN
8 TIRE FLIPS
18 HR (Hand Release) PUSH UPS
200M RUN
6 TIRE FLIPS
16 HR (Hand Release) PUSH UPS
200M RUN
4 TIRE FLIPS
14 HR (Hand Release) PUSH UPS
200M RUN
2 TIRE FLIPS
12 HR (Hand Release) PUSH UPS
200M RUN
*Post total time to complete in comments. Post approximate Size/Load of TIRE.
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