Tuesday, July 17, 2012

TUESDAY. JULY 17. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
TIRE PULL 
BOX JUMPS

3) W.O.D
5 ROUNDS OF:
60'  TIRE PULL + #20MED BALL WITHIN
10 BOX JUMPS 30"
*POST TOTAL TIME TO COMPLETE TO COMMENTS. 







SOUNDS GOOD, BUT REALLY IS THAT INSPIRING, I THINK NOT!
AS CROSSFITTERS WE DON'T "WISH" TO BE SOMETHING WE ARE NOT. 
INSTEAD WE CONTINUALLY IDENTIFY OUR WEAKNESSES AND WHERE WE LACK STRENGTH AND ATTACK IT HEAD ON... DAY IN AND DAY OUT!!
3-2-1...GO!


 
WHITEBOARD




**RAMP WOD**
3 ROUNDS FOR TIME:
10 BURPEE POWER SNATCH #75
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 




WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:


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Monday, July 16, 2012

MONDAY. JULY 16. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT
BENCH

3) W.O.D
(A) OVERHEAD SQUAT 2-2-2-1-1-1
REST ~3MIN
(B) CLOSE GRIP (CG) BENCH PRESS 5-5-5-3-3-3
*POST LOADS ACCOMPLISHED FOR BOTH (A) & (B) AND ANY MISSES TO COMMENTS




THEY DID IT "AGAIN"... 2012 CF GAMES CHAMPIONS!! 



COACH HAD AN AWESOME TIME JUDGING THE ATHLETES THIS YEAR, 3-2-1...GO!

WHITEBOARD


**RAMP WOD**
(A) FRONT RACK FORWARD LUNGE  2-2-2-1-1-1
REST 3MIN
(B) 2MIN MAX PUSH JERK #75
*FOR (A) THE POSTED REP COUNT IS PER LEG, SO FOR A 2 REP YOU WOULD DO ONE RIGHT ONE LEFT AND REPEAT TO COMPLETE A SUCCESSFUL SET. FOR A 1 REP YOU WOULD JUST DO ONE RIGHT AND ONE LEFT TO COMPLETE A SUCCESSFUL SET. pOST LOADS ACCOMPLISHED FOR (A) AND ANY MISSES TO COMMENTS. FOR (B) POST TOTAL NUMBER OF COMPLETED REPS.     





WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Friday, July 13, 2012

FRIDAY. JULY 13. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
PUSH PRESS

3) W.O.D
5 RDS FOR TIME:
12 PUSH PRESS #115
20 BALL SLAMS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.




**RAMP WOD**
"ANNIE"
50-40-30-20-10 OF:
DOUBLE UNDERS 
SIT UPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Thursday, July 12, 2012

THURSDAY. JULY 11. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
DEADLIFT
SWITCH LUNGES

3) W.O.D
10-9-8-7-6-5-4-3-2-1 FOR TIME:
BODY WEIGHT DEADLIFT
SWITCH LUNGES *REPS X2 (20-18-16...ETC.)
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
*COACH  IS VOLUNTEERING AT THE GAMES ALL WEEKEND, STARTING TODAY. POST YOUR NOTES ON WHITEBOARD.




 **SHIRTS ARE IN**

WHITEBOARD


**RAMP WOD**
10-9-8-7-6-5-4-3-2-1 FOR TIME:
DEADLIFT #135 (MINIMUM-ASK COACH)
SWITCH LUNGES
*POST TOTAL TIME TO COMPLETE IN COMMENTS.


WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Tuesday, July 10, 2012

WEDNESDAY. JULY 11. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
HANDSTAND PUSH UP
MEDBALL CLEAN TO JUMP FRONT SQUAT

3) W.O.D
AMRAP 20.
5 HANDSTAND PUSH UPS
10 MEDBALL CLEAN TO JUMP SQUAT #20
3 30M SHUTTLE RUNS (FWD /  REV @ 5M & 10M MARK)
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.


 
**CROSSFIT GAMES 2012 OFFICIALLY KICKS OFF TODAY @ PENDLETON. FUCK YEAH**



**RAMP WOD**
(A) TABATA BURPEES
(B) TABATA PUSH  PRESS #75
(C) 5 X 100M SPRINT *REST 90SEC
*POST SCORES FOR EACH TABATA PER ROUND, ALSO POST TIMES FOR EACH 100M SPRINT.


WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
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Monday, July 9, 2012

TUESDAY. JULY 10. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
FRONT SQUATS 

3) W.O.D
"FPK"
21-15-9 OF:
FRONT SQUATS #135
PULL UPS
KNEES TO ELBOWS
*Post total time to complete to comments. COMPARE TO NOV 16, 2011.




 
WHITEBOARD


 **RAMP WOD**
AMRAP 15 OF:
5 FRONT SQUATS #95
10 PULL UPS (ASSTD)
5 BROAD JUMPS
*Post total rounds completed and any partial round to comments. COMPARE TO 11/16/11.


WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
 
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MONDAY. JULY 9. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
POWER CLEAN
BENCH

3) W.O.D
(A) POWER CLEAN 3-3-3-3-3
REST ~3MIN.
(B) BENCH PRESS 1-1-1-1-1
*POST LOADS ACCOMPLISHED TO COMMENTS, AS WELL AS ANY MISSES.


**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**




 
WHITEBOARD




**RAMP WOD**
(A) POWER CLEAN 5-5-5-3-3-3
~REST 3MIN.
(B) 2MIN MAX MED BALL SQUAT CLEAN #20
*POST LOADS ACCOMPLISHED FOR (A) AND ANY MISSES, ALSO POST TOTAL NUMBER OF REPS COMPETED FOR (B). 

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Saturday, July 7, 2012

SATURDAY. JULY 7. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
ROWING
OVERHEAD SQUAT

3) W.O.D
"COACH OFFSITE WOD"
3 ROUNDS OF:
ROW 500M
15 OVERHEAD SQUATS #95
15 P-BAR RING DIPS
*POST TOTAL TIME TO COMPLETE IN COMMENTS.



 
HOW CONTINUALLY PROGRESSING CROSSFITTERS SPEND THEIR WEEKENDS!! 
PREP... PREP....PREP! ITS THE ONLY WAY.

 
WHITEBOARD
 
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Friday, July 6, 2012

FRIDAY. JULY 6. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
PRESS

3) W.O.D
PRESS 3-3-3-1-1-1
*POST LOADS ACCOMPLISHED ALONG WITH ANY MISSED ATTEMPTS.

**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**




 
WHITEBOARD


**RAMP WOD**
5K FOR TIME.
*POST TOTAL TIME TO COMPLETE TO COMMENTS.
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Thursday, July 5, 2012

THURSDAY. JULY 5. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
SPRINT
KB SWINGS

3) W.O.D
(A) 4 X 40YD SPRINT
(B) E.M.O.T.M (EVERY MINUTE ON THE MINUTE) FOR 10MIN OF:
12  KB SWING 2pood
*POST FASTEST TIME FOR (A).  POST HOW MANY MINUTES ACHIEVED FOR (B) IF NOT ALL (RXd) TO COMMENTS. 



**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**




 
WHITEBOARD


**RAMP WOD**
AMRAP 12 MINS:
4 TIRE FLIPS
8 BURPEES
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS. 

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Wednesday, July 4, 2012

WEDNESDAY. JULY 4. 2012


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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
TOES TO BAR
HANG SQUAT SNTCH

3) W.O.D
AMRAP 15 OF:
5 TOES TO BAR
10 HANG SQUAT SNATCH #75
30 DOUBLE UNDERS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.

 
HAPPY 4TH OF JULY CREW. ONLY THE STRONG WILL SURVIVE!!

 



 
DO YOU EVEN GET IT??

 
WHITEBOARD


**RAMP WOD**
3 ROUNDS FOR TIME:
20 JUMP SQUATS
10 SUMO DEADLIFT HIGH PULL #75
400M RUN + MEDBALL #20
*POST TOTAL TIME TO COMPLETE IN COMMENTS.





Posted by at 2 comments:

Tuesday, July 3, 2012

TUESDAY. JULY 3. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
WALL CLIMBS

3) W.O.D
EVERY MINUTE ON THE MINUTE FOR 16MINS ALTERNATE BETWEEN THE FOLLOWING MOVEMENTS:
(1) 3 WALL CLIMBS
(2) 12 MED BALL BOX JUMPS 20" / #20
* NOTE NUMBER OF REPS ACHIEVED PER ROUND IF YOU CAN NOT COMPLETE THE REQUIRED REPS IN ANY GIVEN ROUND. ONCE THE MINUTE IS UP FOR ANY GIVEN ROUND MOVE ON TO THE FOLLOWING MOVE (MINUTE) NO MATTER IF YOU COMPLETE THE REQUIRED REPS FOR THE PREVIOUS ROUND OR NOT. POST IF YOU COMPLETE THE WOD RXd. IT GOES AS FOLLOWS; FIRST MINUTE 3 WALL CLIMBS / 2ND MINUTE 12 MED BALL BOX JUMPS / 3RD MINUTE 3 WALL CLIMBS / 4TH MINUTE 12 MED BALL BOX JUMP... AND SO ON UNTIL 16MINS ARE UP.

**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**




 
WHITEBOARD


**RAMP WOD**
FOR TIME:
600M RUN
30 BURPEES
600M RUN
30 HANG SNATCH #45 (BARBELL ONLY) 
600M RUN
30 BOX JUMPS #24
*POST TOTAL TIME TO COMPLETE IN COMMENTS. 

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Monday, July 2, 2012

MONDAY. JULY 2. 2012

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



1) STRETCH:

2) WARM UP:

**SKILL WORK**
OVERHEAD SQUAT

3) W.O.D
(A) 50 OHS  #135 FOR TIME
+ 5 BOX JUMPS 24" AT EVERY BREAK IN ACTION.
*POST TOTAL TIME TO COMPLETE IN COMMENTS + NUMBER OF BREAKS.



**NUTRITION - CFHQ YOUTUBE CHANNEL - ZONE LECTURES BY BARRY SEARS**





 
WHITEBOARD




**RAMP WOD**
"3/4 CINDY"
AMRAP 15 OF:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.
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