Tuesday - 07152008

It's time we did this...

CrossFit Total

1 Rep Max...

Back Squat / Shoulder Press / Deadlift

Monday - 07142008

I almost feel obligated to throw some muscle-ups into this WOD, but am resisting the urge.

Here goes:

Uneven Grace

• 30 reps Clean & Jerk @ 135lb
• 45lb bar; 50lb of weights on one side/40lb weights on other side
• Break-up into sets of 5. Do 5 one side, switch over the bar and do 5 on that side; it'll end up being 3 sets of 5 on both sides for a total of 30 (heavy side is lifted 15x on each side of your body.)

Copy and paste this link into your browser:
http://www.crossfit.com/mt-archive2/003481.html

That is the link to the 04152008 Crossfit WOD, which then has a video of the rules of Uneven Grace. The main one (and only one other than what is listed above) is to tape where your hands fall on a regular, evenly weighted bar for the clean/jerk. Put one piece of tape on the inside of each hand and one on the outside of each hand...your hands have to stay in between the tape "boundary" throughout the WOD. The video from the above link portrays it better than I can explain it.

For those wanting a 2nd WOD...try the following (with less than a 5-minute break from your Grace time):

Pull-Up Ladder
Perform 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute and so on until the minute elapses before you finish the allotted # of pull-ups.

Saturday - 07122008

TomTree

25 L-sit pull-ups
400m run
21x185lb bench press
800m run
21x185lb bench press
400m run
25 Knee-to-Elbows

Enjoy!!

Friday - 07112008

Today's WOD will be a "your choice" WOD...

Option 1: Deadlift - 1x1x1x1x1x1x1

Option 2: Clean & Jerk - 1x1x1x1x1x1x1

"Basically when it says things like 1-1-1-1-1 or 3-3-3-3-3 that means you work your way up to a 1RM (RM=rep max) or 3RM or 5RM. So you start with something you KNOW you can do, and work your way up to maximum. That is of course after some lighter warmup sets of the movement. (kind of like doing the CFT)"

Wednesday - 07092008

Here is BL #3

Helen

400m run
21 x 53lb KB swing
12 x pull-ups

3 rounds for time.

Tuesday 07082008

Day 2 of the Return of BL:

WOD 1: Simmons (Hero) - 75lb Power Snatch, 75 reps for time
WOD 2: Tabata Something Else (TSE) - Pull/Push/Sit/Squat - 1 minute rest between exercises. Total the amount of reps from each exercise, add everything up at the end for a total score.

Week 1 Results - Simmons/TSE
Tom: 9:52 / 404
Jake: 10:20 / 539
Naylor: ? / ?
Homer: ? / ?
Berb: 11:46 / 239

Good luck.

The Return - Monday 070708

This week will be labeled as The Return. The return of Bruce Lee. We are returning to the WODs we performed the first week of June. The goal is to show improvement, any kind of improvement. It can be improvement in time, if you did the WOD as Rx'd last time, or in strength, if you couldn't do it as Rx'd last time...either way, you choose, but show the improvement.

So, without further ado, tomorrow's WOD will be:

Nancy

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

Here are the results from the first week:
Naylor: 14:35 (as Rx'd)
Jake: 16:59 (45lb OH squats)
Homer: 17:48 (weight ?)
Tom: 17:59 (as Rx'd)
Berb: 20:09 (weight ?)

The reason for the "?" by Homer and Berb is because you didn't say whether it was as Rx'd last time or not...those are each of your times to beat if you "as Rx'd" it, or, in the case of Jake, his goal is to get an "as Rx'd" no matter how much slower it is.

Good luck to all and welcome to The Return...

070508 WOD

10 rounds for time:

135lbs deadlift x 15 reps
20 pushups

070308 Nature Calls

5 rounds for time:

Bear Crawl
Crab Crawl forward
Frog Jump
Frog Jump
Crab Crawl backwards
Bear Crawl

all movements are 100 feet or full length basketball court

bear crawl = http://youtube.com/watch?v=ORUVgqJLHEU

crab crawl = http://youtube.com/watch?v=CXfGLliHAFQ

Frog Jump = squat like a frog with hands on the ground and jump as far as possible, stretching your body in the air and then bring your feet under you when you land.

this is a great wod to do with your kids, they should love doing these movements with you!

070208 Pullup Ladder

for time:

5 pullups for each weight in lbs.
20, 30, 40, 50, 60, 70, 80, 80, 70, 60, 50, 40, 30, 20

times will more than likely vary, depending on if you use a dipping belt or just put the weight between your legs.

chalk up and feel the love!

this song gets me PUMPED!!! you may recognize it from Nike's "My better is better than your better" commerical