Saturday

Big Man @ 135lbs

1 Power Clean
3 Hang Squat Clean
2 Push Press or Push Jerk
Do a 1 block sprint after each set OR 50 rope jumps

Do FIVE rounds, take a two minute rest, then repeat the five rounds. Minus two minutes off total time and put it on the board.

Friday

Boise

6 rounds:
12 Bench press 155#
12 70lb KB Swings

Thursday

Rest

Wednesday

wingsuit base jumping from Ali on Vimeo.

"OPT vs Freddy" - 7 rounds for time of:
10 SDHP - 95#
10 Ring dips

OR

Push Jerk - 5 x 5 x 3 x 3 x 3 x 1 x 1

Tuesday

Pyramid to 15 (1, 2, 3, 4, 5, etc) of:
(1) Pull ups
(2) Press (Strict on rounds 1-9, Push or OHS on rounds 10-15). You choose the weight, but don't be a wimp, and the MINIMUM must be at least 100#.

Monday

Bear

"The Bear"

At the following weights do 7 unbroken sets of:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

55 - 75 - 95 - 115 – 135

20 minute max...

Saturday

Monster

135 pound Power clean 15 reps
30 Ring dips
135 pound Power clean 12 reps
24 Ring dips
135 pound Power clean 9 reps
18 Ring dips
135 pound Power clean 6 reps
12 Ring dips
135 pound Power clean 3 reps
6 Ring dips

Friday

Overhead squat 3-3-3-3-3 reps

Thursday

Rest

Wednesday

Front Squat 5-5-5-5-5 reps

Random Thoughts on a Dreary Midwinter Day.

That man is no fool who gives that which he can never keep to gain that which he can never lose.
- Jim Elliot, old school missionary.

Taken from The SFCF site pertaining to yearly goals:

I want to be able to throw a handful of rice into the air and jump up and catch all the rice with chopsticks before any of it hits the ground. I want elbows that growl, all day, and when I run I want the rubber of the shoes I wear to be melting. I want to make my own cheese so I can receive the very lucrative government subsidies for cheese produced in the United States. You see, the government buys excess cheese and stores it in warehouses until it goes bad. Lastly, I want to find those warehouses to save the cheese.

Tuesday

Hang power clean 1-1-1-1-1-1-1 reps

Monday

15-12-9
Clean/Jerk @ 115lbs
Pull-ups

Yes, it is true, I am Rocky.

Saturday - Modified Linda

Modified Linda

10-9-8-7-6-5-4-3-2-1

70lb KB Swings
BW Bench
1.5 x BW DL

Friday

CJ Ladder

With a continuously running clock do one 115 pound Clean and Jerk the first minute, two 115 pound Clean and Jerks the second minute, three 115 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Thursday - Rest

Rest

Wednesday - Sits

5 rounds - Sits
15 K2E
25 Ab-mat sit-ups

Tuesday - Strong

Tuesday - Strong

5x1 DL

Ladders

2 ladders, your choice of order.

Can take as long a break in between the two as you want.

(1) Push-ups. Perform 5 push-ups the 1st minute, 10 the 2nd, 15 the 3rd, 20 the 4th, 25 the 5th, etc...till you run out of time.
(2) Pull-ups. Perform 1 pull-up the 1st minute, 2 the second minute and so on.

Fatbar #1

Saturday's wod.

Fatbar Grace.

30x110 clean and jerk using the 2" fatbar.

WOD 1-9-9

From Crossfit main site THURSDAY 090108

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

WOD 1/7/09

Do Big Al, I don't believe anybody completed it. Go back to tuesday's wod and finish it!!!!!

Old George.

Big Al #2

"Big AL"

5 rounds:
5x Front Squat
5x 53# weighted pullups
Post time for each round.

Notes:
1)Round timing notes: Begin Each round on the 6 minute mark at follows:
1st round begins at 0:00,
2nd round begins at 6:00,
3rd round begins at 12:00,
4th round begins at 18:00,
5th round begins at 24:00

2)Scoring notes: Record times per round and add up the total working time for the final score. Also post load totals.

3)Add weight to the front squats on each round.


For Tommy the Hammer:
5 rounds of squat holds as follows: Hold yourself in a squat position for 1 full minute. Squat must be at least 90º or lower. The minute may be broken down if you can't hold it for the full minute.

Poorboy.

WOD#1
AMRAP 10:00
10x75#ohs
20xsitup

Followed by a tabata on a treadmill. If not treadmill is available do a 70# kb swing tabata.

Post Rounds completed and tabata choice to comments.


WOD #2
Deadlift 5x5
After each deadlift set do 10 chest to bar pullups.

Untimed of course, post load to comments.

2009 NE Qualifier

FYI:

Sat, Jan 3, 2009 at 4:54 PM, Albany CrossFit wrote:

Dear Tom,

Thank you for shopping online at Albany CrossFit. Below is your purchase receipt. Please keep a copy for your records.

Order Date: 1/3/2009
Order ID:100000242

Item(s)
Northeast Qualifier Registration (Qty=1, Price=$100.00)

Subtotal: $100.00
Tax: $0.00
Total: $100.00

Paid By: Visa/MC($100.00)

Pullup Ladder

Post rounds and total reps to comments.

Jan 1, 2009 - Rest Day.

Goal for today: Eat lots of food.