October 2009

Post wod's, times and whatever else to comments.

Week of September 14-20..

Post daily training log to comments

Deadlifts, Pushups, Pistols, K2E's

Amrap 20 minutes:
1xone leg squat
3x115# one leg, one arm deadlift
5xknees to elbows
7xchest to floor pushups

Muscle ups / press

More leg resting, yuck....

5-4-3-2-1
Muscle ups
105# strict press

Monday

Wayfaring...

Intervals:

5 Rounds
0.5 mile sprint intervals.
20 x 70# KB Swings

I'm back...

Funkmaster

Yes, this is a funky one.

As Many Rounds as possible in 20 minutes:

1x one leg squat - alternate legs every other round
3x 95# single arm, single leg deadlift - alternate arm/leg every other round
5x fingertip pushups-chest to ground,

Note when finger tip pushups fail go to fist pushups, when fist pushups fail go to regular pushups. Chest must touch ground on every rep

Pullup -- Bench

Warm up:
1-1-1-1-1-1-1 Bench press
1-1-1-1-1-1-1 Weighted pullup
Post Load to comments

Then:
21-15-9
Chest to bar pullups
135# bench press
Post time to comments

Monday June 22nd, 2009 - Humid as Heil WOD

Warm-up:
5,4,3,2,1 of Power Cleans to max
100, 80, 60, 40, 20 Jump Rope
5,4,3,2,1 of KB snatches
10,8,6,4,2 of incline pushups

Rest 5 - 10 minutes

WOD:
5 Power Snatches @ 75 lbs
10 KB swings
25 m stump run (large piece of wood, cleaned and bear hugged)

3 Rounds for time

Pullups

2 x 18# weighted pullup
2 x deadhang pullup
3 x kipping pullup
All Chest to bar

10 rounds for time. Post time to comments.

Scale as needed

The Sweat Show

Saturday's WOD
1 mile kettlebell throw x 18#
100 x 75# push press
200 x situps
300 double unders
2 mile run

Yes, this will be a battle.

Berb's revenge

10-9-8-7-6-5-4-3-2-1
75# Front Squats
C2B Pullups
Swings

Wednesday June 15, 2009

Crossfit Main WOD

Hang Power Snatch
1x1x1x1x1x1x1x1x1x1 to max reps

Naylor

Stop scratching your head Thomas and do it. I know you have like 3 square feet in your basement and that's all it takes.

10 rounds:
10x135# deadlift
20xpushups

For time....

Mustard

3 rounds:
10 pullups-c2b
10 165# front squat
10 burpees

Post time to comments

Mayo

Warm up with 3x2 of 135# strict shoulder press.

50-40-30-20-10
Swings, pushups, double unders

Swing Heil

50-35-20
53#kb swings, situps

Murph

Wod: Saturday 3/6/9
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Pansies will not try this. What are you?

Northeast Qualifer 3rd wod

10-9-8-7-6-5-4-3-2-1
155# Power Clean
Chest to bar pullups
53# kb swing

Post time to comments

Isabel

30 Power Snatches for time.

Weighted Pullups

Strap that weight on and go at it.

3x3x3x3x3x3x3x3x3x3

Try it if you dare

WOD: Saturday May 30, 2009

5 rounds:
8 x 135# push press
8 x chest to bar pullups

Back at it.

After the qualifiers and a bit of a rest, I think It's time to get back in the swing of things. We'll be posting some pictures from our events. But I don't have them ready just yet.


WOD Friday May 29, 2009:

10-8-6-4-2 135# Power Clean
20-16-12-8-4 Ring dips

Run/Pullups

4x1k run

200xChest to bar pullups

75x155# push press

Cleans & Snatches

30x Power Clean

5 minute rest

30x Power Snatch

Pick your weight & post your time.

Power Snatch

Power Snatch
3x3x3x3x3x3x3
Finish up 30 reps for time with 80% of weight used on last set.

Warm up or cool down:
100' OHS grip walk
1x1x1x1x1
Increase the weight each round

Angie

100 pullups, chest to bar
100 pushups
100 situps
100 squats
Partition in any order desired.

Also:
8x400m run

Clean and Jerk

Power Clean & Press/push press/push jerk
1x1x1x1x1x1x1x1x1x1

50 double unders
50 knees to elbers

Isabel

30x135 Power Snatch

Isabel

30x135# Power Snatch

Gordon

5 rounds:
10xKnees to Elbows
7xPush Press - 155#
100m Sprint

Muscle up/Power Cleans

The workout is:
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)

A minimum of 10 reps of each must be completed.

Sub 2 pullups/2 dips for each Muscle up if needed.

Hancock

21 C2B Pullups
63 Situps
100m Farmer walk
15 C2B Pullups
45 Situps
100m Farmer walk
9 C2B Pullups
27 Situps
100m Farmer walk

Post time to comments.

Slow and Low

Some things are hard (burpees), and will always be hard (burpees), so you might as well get them over with (burpees).

The tough stuff won’t kill you, but it might feel like it.

Every day brings a new opportunity to test yourself.

Naps are good for you.

Break big problems (Murph) into small tasks (5 pull ups, 10 push ups, 15 squats).

It’s OK to cry, just don’t quit.

Everyone needs a cheat day now and then.

Hard work is a lot easier if you share it with others.

Calluses are medals. Torn calluses are trophies.

The things you don’t like are probably the things you need to work on the most.

Listen to your coach. They can see things you can’t.

If you can get your arms around it, you can probably move it.

You’re never as alive as when you’re testing your limits.

Sometimes all you can do is try your hardest, and sometimes that’s enough.

And best of all, when you work hard good things happen.

With my apologies to Robert Fulghum
Taken from: http://heylaurenyoushouldhirerob.blogspot.com

Slow and Low:
Front Squats 3x3x3x3x3x3x3
Power Cleans 3x3x3x3x3x3x3

George

8x400 Meter Sprints

Post times to comments

Keyes.....

Competition WOD's, 4 hour rest between wods

WOD #1)
Isabel: 30x135# Snatch for time


WOD #2)
Complete 5 rounds for time of:
7x275# Deadlift
200 m run
7 Handstand Push Ups


Post times to comments.

Folk Medicine

Warmup:
3x1k Run, Rest 2 minutes between runs

21-15-9
Chest to bar pullups
95# Strict Shoulder Press

Post times to comments

Prefontaine

Warmup: Deadlift Max.


Then:
8x400 Meter Sprints

Rest 2 minutes between sprints.

Post times to comments

Farmer Walk/Muscleups

Warm Up: Power Snatch 3x3x3x3x3x3x3

Finish up with:
5 Muscleups
200M farmer walk(62/53#)
5 Muscleups
200M farmer walk(62/53#)
5 Muscleups

Sub 3 pullups/3 dips for muscleups.

Post Time to Comments

April, 2nd week

Competition wods:

WOD #1)
6 Rounds for time of:
200m run
10 Chest to Bar Pull Ups
3x170# Clean & Jerk

WOD #2)
5x135# power snatch
100m sandbag carry
4x135# power snatch
100m sandbag carry
3x135# power snatch
100m sandbag carry
2x135# power snatch
100m sandbag carry
1x135# power snatch



Pick your own wods for the rest of the week, post your notes, loads and times. Competition wods can be performed at any day of your choosing.

BYOW

Bring your own wod.

Do something, return and report.

BYOW

Bring your own wod.

Pick a flavor any flavor and post.

Rest Day

Dust in the Wind

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Squishy

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments

Comfort Eagle

225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
For time

Competition Day

2 Wods in today's competition.

Wod #1:
4 rounds
10x225# Deadlift
10xPushup
15xPullup-Not Chest to Bar

Exactly 2 hour break

Wod #2:
5 rounds
7x135# Push Press
400M run

Post time for each wod and overall time.

Rest day

Rest day again- Prepare for Saturday's competition.

Rest Day

Indoor Helen

3 rounds:
100 Single Unders or 50 Double Unders
21 Swings
12 Pullups

.545 Linda aka "The 3 Bars of Death"

10-8-6-4-2
3/4 BW Clean, BW Bench, 1½ x BW Deadlift
Post time to comments.

WoD Monday

Warm Up:
50-35-20, Kettlebell high pulls, Pushups
Post time to comments

Main Course:
1)Strict Shoulder Press work
2)chest to bar pullup work
Make up your own wod using these 2 movements, untimed preferably.
Post load and reps to comments.

Um, why am I about to do this?

OHS @ 95# / Chest to Bar Pullups

19-17-15-13-11-9-7-5-3-1

That's 100 reps of each, post time to comments.

Push Press

Push Press: 3x3x3x3x3x3x3

Max rep set of chest to bar pullups.

Grip-b-Gone

As many rounds as possible in 10 minutes
5x125# Fatbar Deadlifts
5xknees to elbows

Post rounds completed to comments

Easy one today, try to double up on a missed wod.

Weighted Pullups

10 rounds
1x Weighted Pullups
1x 30' OHS Walk

Not for time. Just increase the weight on each set. Rest as needed

Post load to comments.

Sometime during the day or after the wod complete a max rep set of bench press @ 135#.

Heavy Grace

30x165# Clean and press.

Saturday

Rest or finish a wod you missed earlier in the week.

Or FINISH MONSOOR!!!

Monsoor

Not going to get off easy this week.

Monsoor:
3 rounds for time:

10 x BW Bench Press
15 x 135lb clean
20 x Dips
40 x 24" box jumps
60 x 53lb KB swings
80 x Air Squats
100 x Sit-ups

Sprints

You pick 'em.
Option #1) 5 rounds of 10 muscleups
Option #2) 5 rounds of 25 pullups

Rest 5 minutes between rounds. Post times for each round to comments.

Finish off with a Max Rep set of strict shoulder press @95#


As long as people will accept crap, it will be financially profitable to dispense it.
-Dick Cavett

Bench Press Naylor

10 rounds:
10x205# Deadlift
10x155# Bench Press

Post time to comments...


What you are you do not see, what you
see is your shadow.

My wishes are fools, they shout across
thy song, my master.
Let me but listen.

I cannot choose the best.
The best chooses me.

They throw their shadows before them
who carry their lantern on their back

Snatch Practice

Coach Buergner Snatch Practice:
1)Muscle Snatch or Hang Power Snatch
-3x3x3x3x3

2)Snatch Grip Push Press
-3x3x3x3x3

3)Snatch Balance(Snatch grip push press followed by a quick OHS)
-3x3x3x3x3

4)Snatch -- Full Squat Snatch or a Power Snatch your choice
1x1x1x1x1x1x1

Post Loads to comments

Max rep set: HSPU

¡Happy Birthday Berb!

Mishmash:
1) Kettlebell swing tabata 53#
2) 4x100 meter farmers walk 70#&53#kb--not for time only for completion.
3) 25 x kettlebell snatch both arms 53#
4) Max reps Bench Press @ 135#

Post total reps on the swing tabata and reps for the bench press.


Have fun with these, sorry for the Motley mix but I'm feeling sore, wore out, tired and out of whack. Berb and I ran about 10 miles saturday afternoon on the Kettle Morraine trails. There was leaf coverage, high moisture and rocks hiding out under the leaves. I sprained my ankles many times, not to mention having the awful feeling of being out of running shape.


Section 128
20 And again, what do we hear? Glad tidings from Cumorah! Moroni, an angel from heaven, declaring the fulfilment of the prophets—the book to be revealed. A voice of the Lord in the wilderness of Fayette, Seneca county, declaring the three witnesses to bear record of the book! The voice of Michael on the banks of the Susquehanna, detecting the devil when he appeared as an angel of light! The voice of Peter, James, and John in the wilderness between Harmony, Susquehanna county, and Colesville, Broome county, on the Susquehanna river, declaring themselves as possessing the keys of the kingdom, and of the dispensation of the fulness of times!

Bonus points to anybody who can find something out about the following: "The voice of Michael on the banks of the Susquehanna, detecting the devil when he appeared as an angel of light!"

Saturday - 03/14

Deadlift Ladder @ 75% of 1 rep max
2 per minute, add 2 for each additional minute until time runs out
--Then--
Push Press Ladder @ 75% of 1 rep max
1 per minute, add 1 for each additional minute until time runs out

Friday - 03/13

OHS Ladder @ 75% of your 1 Rep Max
1 per minute, add 1 for each additional minute until time runs out

**If you don't make it to 10 minutes, you must repeat the ladder a 2nd time**

Thursday - 03/12

Relax. Enjoy.

Coach Buergner Tip for faster recovery.

Stumbled across this today.

"For this first post, we’ll take a look at contrast water therapy. Why? It’s easy. Everyone can do it, and there isn’t much of a reason not to, unless you’re a wuss. Yeah, I said it. The idea is simple; alternate between periods of hot and cold water, either in the shower or by going from a hot shower to a cold bath. Try 2 minutes of hot, 30 seconds of cold. Rinse and repeat x 4."

http://www.crossfitrva.com/403/recovery-the-contrast-bath/

“Contrast water therapy was associated with a smaller reduction, and faster restoration, of strength and power measured by isometric force and jump squat production following DOMS-inducing leg press exercise when compared to PAS. Therefore, CWT seems to be effective in reducing and improving the recovery of functional deficiencies that result from DOMS, as opposed to passive recovery.”

Coach Buergner added the following in an email reply:
jake.....i have a pool in my back yard by the gym. i have the kids after a particularily hard workout jump in the cold pool for about 5 min or so, then go take a hot shower outside. on saturday's i heat the jacuzzi and they might go back and forth 2-5 times. hope this helps. the temp is 105 and depending on time of year....now 50 or so.

Wednesday - 03/11

Bench Press Ladder @ 75% of 1 rep max
1 per minute then add 1 for each additional minute until time runs out.

**If you don't make it to 10 minutes, you must do the ladder a 2nd time**

Tuesday - 03/10

Clean/Jerk Ladder @ 135#
1 per minute, add 1 for each additional minute until time runs out.

**If you don't make it to 10 minutes, you must do the ladder a 2nd time**

Monday - 03/09

2 rounds:
On the minute pull up ladder
run 400 meters

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 and 400 meter run three times.

Saturday 03/07

3 OHS @ 65-75-85-95-105
--Then--
OHS Max - 1 x 1 x 1 x 1 x 1

Friday 03/06

BP Max
5x115,125,135
-Then-
1 x 1 x 1 x 1 x 1

****AND/OR****

CJ Max
5x65,75,85,95
-Then-
1 x 1 x 1 x 1 x 1

Thursday

Rest (obviously).

Watch:



Then, ponder on what that means.