Wednesday - Virtual Shoveling
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
http://www.crossfit.com/mt-archive2/004173.html
5 rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Challenge - "The Chief" - Posted to CrossFit 09142008
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
"The chief danger in life is that you may take too many precautions."
- Alfred Adler
http://games.crossfit.com/competition-info/announcing-the-2009-crossfit-g.html#comments
The official dates for the 2009 CrossFit Games will be July 11-12, 2009.
The exact format of the Games will not be announced until July. It is likely to be quite different from the 2008 format.
The 2009 Games will not be open enrollment. There will be no scaling. You must qualify to enter. Adequate performance in the 2008 Games will count. There will be a series of qualifying events around the country (world) in May, 2009.
More details to follow here over the coming months.
Watch the entire video...the last 0:15 are even better than the hit.
Heavy Grace or Grace
30 reps for time of:
Clean and Jerk 155lbs or 135lbs
pick your grace and may the force be with you!
If you don't feel like resting do this sucker. this is one of my favorites that we've done.
Pull-Up Ladder x 2
On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder 2x.
Post rounds for each ladder + 400m run times.
have you guys heard this group before?
Leg day
5 rounds for time
25 Squats
25 walking lunges (make sure knee taps the ground)
50 step ups 24" box (this is a speed drill)
25 jumping box squats 24" box
10 jump and touch your highest point (measure this mark, tape it and touch it w/ every jump)
40 yard sprint (try to time these sprints)
step ups are kind of like this, but with more explosion up off the box with one foot, switching feet in mid air and landing on the box with the opposite foot. do this as fast as possible
post your time or number of rounds if you hit 20 minutes
Twisted Helen
3 rounds of:
run 400 meters (200 forward/200 backwards)
135lbs bench press x 21
ring dips x 12
crank up the volume on this bad boy!
Naylor, i think we should wait till the boys complete the saturday wod before making another monday wod, it's a can't miss, we gotta get people to do that wod. I can do the sprints from last week with my A.M. crew, i missed that wod. Also, consider making it a challenge, like i said in my post, it's a top notch wod, one of the top 5 wod's i've done. My vote is to make make saturday's wod monday's wod. Tommy especially needs to do this one.
For time:
SDHP 45lbs x 100
25 Burpees
SDHP 45lbs x 75
50 Burpees
SDHP 45lbs x 50
75 Burpees
get your rest because Friday is another challenge day. I originally wanted to make Cindy and her sisters a challenge, but forgot. So, Friday will be a good one. muwahahahaha
Cindy and her two sisters
AMRAP in 25 minutes
5 Pullups w/ 53lbs KB
10 Bench presses w/ 205lbs
15 Back Squats w/ 205lbs
post number of rounds
10 rounds of
100 meter sprints
post times for each sprint. 2 minute rest between sprints...that's about how long it takes to walk back to the starting line.
Here is the updated standings for the September challenge (after 2 weeks). Injuries are taking a toll on the standings...but now NayNay is in charge and will alleviate some of that back pressure on you all...
Week 2 results:
Tom: 8
Sam: 7
Brett: 6
Jake: 5
NayNay: 4 (assuming his back prevents him from finishing the CFT and Death & Taxes)
Chris: 2
Josh: 1
Overall Standings:
Tom: 16
NayNay: 13
Jake: 13
Sam: 7
Brett: 6
Chris: 2
Josh: 1
Admittedly, week 2 was a bad week for Jake because it involved both the CFT and the Death & Taxes, two heavy WODs. The 1st week was grooved down his power alley; this one, not so much. But there's still 2 weeks of Naylor designed "light" WODs (assuming his back is still in pain these next 2 weeks).
Berb / Sam, you guys can still go back and do the 3 challenge WODs from week 1 if you want...that could disrupt things somewhat.
CHALLENGE #6 -
Death & Taxes
3 rounds for time:
15 x 225 lb DL
15 x 135 lb Push Press
400m run
Enjoy.
CHALLENGE # 5 - Friday
CrossFit CowBell Total - 1 Rep Max
Back Squat
Shoulder Press
Deadlift
Bench
The last time we did this was nearly 2 months ago (07/15/2008). It's time to revisit our old friend.
Here are the totals from last time (squat / press / deadlift / bench):
Jake: 245 / 125 / 285 / 215 = 870
NayNay: 455 / 205 / 475 / NA = 1,135
Berb: 275 / 145 / 335 / NA = 755
Tom: 290 / 145 / 314 / 240 = 989
Thursday (Light Day)
21 - 15 - 9 - 6
Pull-ups
HSPU
Ring Dips
CHALLENGE #4 - Eggs & Legs Part 2...
Quadratic Running: 2400m...
(1) 800m
Rest: sufficiently long to recuperate, but in no case longer than 2:00
(2) 400m x Farmer's Walk (w/ 50lb and 70lb KB in hand)
Rest: sufficiently long to recuperate, but in no case longer than 2:00
(3) 800m
Rest: sufficiently long to recuperate, but in no case longer than 2:00
(4) 400m x Farmer's Walk (w/ 50lb and 70lb KB in hand)
Winner will be based on the aggregate running total (all times added together).
Rules:
(a) Keep each round w/in 5% of the other rep
(a1) For example, if you run the 1st 400m Farmer's Walk in 4:00 flat, then the next one cannot be slower than 4:12. If you run the 1st 800m (regular) in 3:00, then the 2nd 800m cannot be slower than 3:09.
(b) Penalty for breaking rule (A) - 0:45 penalty for each occurrence (maximum penalty = 1:30).
http://www.theatlantic.com/doc/200807/google
HAL
20 minute hard run or bike
**no watch, no ipod, no nothing allowed on this run. Just go out and see if you can get your mind to work (reference to the above article).**
After 1 week, here are the **Updated** Challenge Standings:
NayNay: 9
Jake: 8
Tom: 8
Berb: 0
Sam: 0
Everyone else: 0
Monday's WOD:
Warlord, for time:
50-35-20
Ring Push-ups
50lb KB swings
Run 400m
Saturday - Frausto
I've named this WOD after Frausto, where it was posted on his website/blog on 09022008. After a week of taking it relatively easy to help Jake's aching back, here's a beastly effort for all to consider. 20 minute time limit.
For time (20 minute time limit):
15 x 155lb thrusters
25 Strict pull-ups (no kipping)
12 x 155lb thrusters
20 strict pull-ups (no kipping)
9 x 155lb thrusters
15 strict pull-ups (no kipping)
"I am a slow walker, but I never walk backwards"
- Abraham Lincoln
Thursday - Rest / Skill Day
Pull-Up Ladder x 2
On a continuously running clock do 1 pull up on the first minute, 2 on the second minute, 3 on the third, etc. When you are unable to complete all pull ups in the minute, run 400 meters and begin again at the bottom (1 pull up on the first minute, two on the second, etc.). Complete this ladder 2x.
Post rounds for each ladder + 400m run times.
