Come and Get Some

Tuesday WOD -

5 rounds for time:

105lbs sand bag carry 50 yards
drop bag do 50 pushups
sprint back 50 yds
uneven 50 yd farmer walk (70lbs kb 53lbs KB) (sub Dumbells if needeed)
50 squats

switch hands per round on the farmer walks

here's a video of one of the best rock groups out right now, the black keys

Monday 6.30.08 WOD Da Bears!

Bear with a twist

10 rounds of 10 Bear cycles

1 Bear Cycle =
hang clean
push press
back squat
push press

you will do 10 cycles for time. rest 30 seconds between rounds.
while doing the 10 cycles the bar can never touch the ground

post your times for each round

June 28 WOD- FILTHY 50- aka ' the Gary Coleman'

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday Wod

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

'SISSY'

21-15-9
burpees w/ 25 lb dumbells
Ringdips
Situps
24" Box Jumps
For Time
Please no modifying

'Fran'

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Post time to comments

FRANNNNNNN suckas

Common Parlance

"The measure of a man is his unflappability"

He's not supposed to blow with the wind, he's supposed to be a source of strength and presence and depth and that's what women tend to count on from men. They want men to hold a space in which they can shine or move or play or radiate and if a man can't handle that then the woman is deeply disappointed because he' going to react and fight and argue.....

Replacement WOD

Here's what I'm doing today to make up for the absent minded Homer:

25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 total reps

For time.

Naylor, would you like to take over this week?

Saturday - 06212008

Berb's 5th and final WOD:

"Fight Gone Bad"
-Wall ball, reps
-Sumo deadlift high pull, reps
-Box Jumps, 20", reps
-Push press, 75lbs, reps
-Row, calories
*5 rounds
*1 minutes per exercise, repeat for 5 rounds.
*You may rest for 1 minute between rounds
*1 point per rep, w/ rower - 1 point per calorie


I don't have (1) wall ball, (2) adequate box, or (3) a rowing machine...so I'm thinking about subbing this, unless I can get some replacements for those 3 exercises...:

75lbx5
Thrusters
Push Press
SDHP
OH Squat
Bench

Max Reps; 1 minute per exercise

Berb, how much is the 20lb medicine ball there where you're at? Can someone ship me a table saw so I can max a box?

Website of the day: www.marksdailyapple.com

Good week Berb...next time be here to do the posting yourself. Berb laid on the box jumps this week!!!

Friday - 06202008

Here's Berb's 4th WOD:

"Michael"
-Run 800 meters
-50 back extensions
-50 sit ups
*3 rounds for time
*Substitutions for back extensions: good mornings, superman.

Wednesday - 06182008

Berb's 3rd WOD:

Karen, for time...
...150 wallballs

Enjoy...

Possible subs: jump squats combined w/ bench; thrusters; ...

Tuesday - 06172008

Here is Berb's 2nd WOD (he'll be in PHX all week, so I'll be posting them daily for him):

"Modified Kelly"
Run 400 meters
30 box jumps, 24" box
30 kettlebell swings, 1.5 pood
5 rounds for time

Monday - 06162008 - WOD

Here's todays WOD (this is from Berb, who is vacationing in beautiful 110 degree Phoenix):

Cindy on Steroids:
15 pull
30 push
45 squat

As many rounds as possible in 20 minutes.

Enjoy

Saturdays Real WOD's 6-14-08 " The Dream Weaver"

wod #1: 100-70lb kettlebell swings for time
rest
wod #2: 21-15-9: 185lb deadlift, double unders, 45lb over head squats, fingertip pushups
rest
wod #3: 'tabata hold this' pullup holds(weighted or non-weighted), squat holds @70lbs, bench press holds @165lbs, situp holds

When training for the 50 mile run we would frequently do a 3x5k run or a 4x5k run back to back to back. This wod is in memory of that theory. We are going to do 3 wods back to back, Brian recommended 5-15 minute breaks in between. But rest as desired, no hurry and no penalty.

Some explanation is needed for the 'tabata hold this':
Pullups: hold yourself up with chin over the bar for 20 secs, rest 10....etc for 8 rounds.
Squats: hold yourself in the squat position with 70lbs for the 20 seconds, rest 10, etc....
Bench press holds: hold weight where bar is just above the chest and not resting on chest.
Situps: sit with back off ground and grunt hard.

WOD Thursday 6-12-08

Nathan: 2-muscle ups, 4-handstand pushups, 8-70lb kettlebell swings. As many rounds as possible in 20 minutes.

Modifications:
-substitute 3 pullups and 3 dips per muscle up
-115lb military press for the handstand pushups

Thursday 6-12-08

Day off today----enjoy it. Great job so far this week everybody. homer start posting.

Medal of Homer

This is to call out our own Ho, and give him the Medal of Homer. If Naylor can come back from his own sick week and double up on his WODs to check them all off, then surely you can do the WODs and post your times. It doesn't take much, 1 minute when you wakeup, 1 minute at lunch or 1 minute before you fall asleep is all that it takes to post your times. Get with the program!

WOD Wednesday June 11, 2008

"annie"
double unders and situps
50-40-30-20-10
for time

Tuesday's wod 6-10-08

Tuesday: "betty" for time
30 ring dips
1 mile bike ride
75 squats
1 mile bike ride
75 pushups(elevated feet style)
1 mile bike ride
75 squats
1 mile bike ride
30 ring dips

substitute regular dips for ring dips if no rings available.

some men you just can't reach

"Sometimes you should overcome the tiredness and speed up when you'd normally slow down. Great source of strength and power."- Pritikin

"Anything worth doing is worth doing to the extreme."- Bruce Wise

"There are clubs you can't belong to, Neighborhoods you can't live in, Schools you can't get into, But the roads are always open."- Unknown

monday's wod

"eggs and legs"

5 rounds of 33 kettlebell snatches @ 62lbs and 20 jump squats @45lbs

that's over 10,000 lbs being snatched. Good luck men!!!!!

Saturday - 060708 - WOD #5

Here is tomorrow's WOD...designed to be a little longer/harder because it's Saturday. Check out YouTube if you need any explanation of the specific workouts. Enjoy:

300 + 300

1) 30 Burpees
2) 30 KB swings (53lb)
3) 30 L-Sit pull-ups
4) 100 flutter kicks (count: every 4th kick = 1)
5) 30 jump squat (45lb bar)
6) 30 bench presses (135lb)
7) 30 Clean & Jerk (95lb) – Wimpy Grace
8) 30 knee-to-elbow
9) 100 flutter kicks (count: every 4th kick = 1)
10) 30 SDHP (95lbs)
11) 30 Tuck Jumps
12) 30 bench presses (135lb)
13) 100 flutter kicks (count: every 4th kick = 1)

The only rule: you have to complete one exercise before moving on to the next.

Tuck Jumps: http://www.youtube.com/watch?v=4XY1yXoCaOU
Flutter Kicks: http://www.youtube.com/watch?v=OoorybVNNcs
SDHP/Push Jerks: http://www.youtube.com/watch?v=EmzaxY88RoU&feature=related

Friday - 060608 - WOD #4 - BL #4

Here is the 4th WOD for this week...the week is almost over. I'm not sure how Berb and Homey are doing with these, but hope you knuckleheads are living. I'm appreciating the day off and letting my legs do some healing.

WOD (for time):
Fran
21-15-9 reps of 95lb Thrusters + Pull-ups

WOD #3 - 060408 - BL #3

Here's #3 fellas:

Modified Helen

3 Rounds for Time
(1) 400m run
(2) 53lb KB x 21 swings
(3) 12 x 95lb Military Press
(4) 12 x Knee to Elbows

Good luck, brutes. I wanted to get this in before 9pm in case you were silently murmuring about the late posts...this way you can/might be able to work it into your day earlier tomorrow.

Don't worry, Thursday is a day off, so you'll have plenty of time to recover between this one and our Friday/Saturday gauntlet.

I know I'm already sore...verging on seriously sore, but we'll see how tomorrow goes after a good night's rest.

WOD #2 - 060308 - BL #2

Here's WOD #2:

(1) "Hero" Randy Simmons: 75# power snatch, 75 reps (for time)
(2) Tabata Something Else: pull/push/sit/squat (no rest btw exercises) - tally up the total pulls, pushes, sits, and squats and submit that # here with your time on #1.

I'm going to do the Simmons 1st, then take a break and follow it up with the TSE. I'll probably take 15-20 minutes btw the two, but I'm not sure. It'll be my first go at these two together.

bruce of all trades

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects.-Robert Heinlein

Monday - 060208 - WOD #1

Here it is...post your time/thoughts to the comment section.

Nancy (for time)

5 rounds of:
400m run
15 x 95lb OH Squat

Remember, part of the Bruce Lee week requires us all to (1) give up sugar (no more cookies Jake), (2) "early to bed, early to rise", (3) give up anything else we need to.

FYI - There will be 5 WODs this week...with a day off (likely Thursday) for rest.

Article:
crossfitphoenix.typepad.com/crossfit_phoenix_forging_/2008/05/friday-may-2nd.html