Burpees for Time

Simple and sweet:

100 Burpees for time.

Its been a while since we have done this one.

Post time and any mods/scaling. Compare to 10-08-10.

Spartan Lunge, Push-up, KTE and Down Under

Not for time, but your total reps will be 300 - hence, "Spartan."

Warmup is 1/2 mile on the treadmill & PVC pipe warmup. (Sub 500K on rower or 3/4 mile on bike for treadmill if you like)

WOD: In any combination, finish a total of 75 reps of each exercise. You can break them into any combination of sets and reps as long as you complete 75 reps of each exercise:

1. Knees to elbows

2. Lunge steps in place (a step with each leg counts as a single count - so 200 steps = 100 lunges).

3. Pushups - move through the full range of motion - chest touches the ground & elbows are straight at the top of the pushup.

4. DownUnders - Single count: dip under the hurdle in good squat form and stand on the other side, lifting your inside foot off the ground.

Last time we did this was Sept 22. DownUnders are added to previous workout format.

S&M: As rx'd above.

CrossFit : Chipper style, same number of reps of Toes to Bars, Plate held overhead, Clapping Pushups & Jump instead of just lifting the foot with every DownUnder rep. Compare to 10-12-02. Post if you did CF or SM.

Deadlifts, Just Deadlifts

Warmup: Good general treadmill/bike/rower warmup first. Full PVC Pipe warmup, then practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to Nov 29 or Oct 7. Mar 16

Dessert: 5x20 yrd sprints, 5x40 yrd sprints.

Fran

Here she is

21/15/9 of

Thrusters

Pullups.

SM: Men @ 30K, Women @ 20K

CF: Men @ 45K, Women @ 30K

Post your time and any mods/scaling.

Compare to 11-02-22

Dessert: Grab a foam roll or orange lacrosse ball and work on hip and back mobility.

The Bear

7 sets of the sequence:

Power clean
Front squat
Pushpress
Back squat
Pushpress

5 rounds

No rest at bottom not even to re-grip
Not for time
Rest after each round as needed
Record max load of final round.

Super Burpee 50/Run 1.5

FIRST: Appetizer - do at slow pace - this is the warmup portion:

1/4 mile light treadmill jog

PVC pipe warmup to include:

20 squats, 20 bar press, 20 shoulder dislocates, 20 helicopters, 20 overhead squats

3 sets of 8 pushups, 8 frog jumps

SECOND: Main Course/WOD - For time:

Run 3/4 mile

25 Super Burpees

Run 1/2 mile

15 Super Burpees

Run 1/4 mile

10 Super Burpees

Super Burpees: Add 10% of Body Weight by grabbing 2 dumbbells - hold throughout Burpees.

(for instance, a 200# man uses a pair of 10# DBs)

Post your time and total weight used on the Main Course/WOD. Compare to10.05.12. and 10-08-03

Ground to Overhead & Toes to Bar

For time, 21/15/9 of:

1. Ground to Overhead (Power C&J/Snatch/etc)

2. Toes to Bar (SM-KTE's)

Weight: Men = 40KG, Women = 25KG (SM-Scale weight as needed)

CF: add 21/15/9 pull-ups to the mix

Dessert: Heartbreak Hill

Post weight, time and mods/scaling.

Compare to 10.08.30

Big Volume Squats

Not for time:

Chipper style 21/15/9/3/1 of

1. Front Squats

2. Back Squats

Use less than 1/2 bodyweight for 21/15/9 as warmup. Post 1RM for both lifts.

Compare to 3 Nov. and 10-12-27

Southwest Regional Competition

Just wanted to make sure all of you knew that, as of tonight, Jarrod was hanging out at #84 out of 385 competitors in the Southwest CrossFit competition.   This puts him in pretty elite company.

Cheer him on when you get the chance - the top 60 advance to the next level.

JT

High Speed Gravity

For time:

In chipper fashion do the following exercises.

50- Ring Dips (CF-BW) (SM-Band Assis or Jumping with 3 sec lowering)

100- Sit-ups

150- Box Jumps

Then without rest: run 1 mile (sub 3 mile bike, 2K row)

Note: Time starts and does not stop until you are done with the run. Post your time, box height, what level you did and any Mods/Scale. This is a twist off of the 2009-10-28 HSP WOD. Since we taxed our lats doing pull-ups yesterday I subbed in ring dips.

Threshhold Mix

From a 2003 study by Winnet et al, the threshold amount of training for effecting fitness in an unfit population looks something like this:

Cardiovascular Fitness Threshold Training:

1. 4 minutes of warmup

2. 3 minutes of cardio exercise at high intensity (70 to 80% max heart rate)

3. 3 minute cool-down

Strength Training: Six sets of resistance training exercises.

Two cardio fitness and two strength training exercise sessions per week for 12 weeks were sufficient to elicit fitness gains in the unfit groups: 13.4% increase in aerobic capacity and 34% strength increases.

Since you are not "unfit" - we'll modify it a bit, but still use it on Threshold Mix days with a 4 minute moderate effort, 3 minute heavy effort, 3 minute easy effort run followed by 6 exercises, in "chipper" workout format.

Here is today's workout.

Treadmill: 4 minute easy warmup run, 3 min max effort, 3 minute cooldown. Record your total ground covered in the 3 minute max effort.

Chipper: Finish all sets in the following sets of exercises (in partnered pairs) with the same weight on the bar

6 Push Press/Cleans

12 Power Cleans

18 Squats

24 Deadlifts

24 Pullups

24 Knees to Elbows

Caveat: Your weight for the first 4 exercises is the same (bar is loaded once). Rest when you finish your deadlifts to let your partner finish the lifts with the bar. Make your reps consecutive: do not stop or let go of the bar during the set, although you can "catch your breath" between each set when you have finished all the assigned reps. Consecutive means consecutive - estimate the weight appropriately.

Post your 3 minute max run distance, your bar weight, and whether you were able to do the pullups and KTEs consecutively or in how many sets. Post any modifications and scaling as well.

Link to the abstract on the study by clicking here.

Compare to 2011-31-01

AMRAP 20 with KB's

AMRAP 20 (As many rounds as possible in 20 mins)

1/4 mile run

25 Kettlebell swings CF-20/16K-SM-16/12K

25 situps

Record number of rounds and any scale/mods.

Compare to 2009-12-14.

Overhead Squats

Warmup with PVC pipe - throw in a half mile run for good measure at moderate pace

WOD:
1. 20 perfect OHS with empty bar
2. Overhead Squat: 9/7/5/3/1

Dessert:
3 rounds KTE max reps

Post 1RM OHS and max reps/round KTE. Compare to 6/29 or 10-9-9

Something Like Kenric

One round each max reps for set time of: 90 seconds on followed by 90 seconds rest.

1. Snatch: CF- 50%BW/SM-25%BW

2. Spiderman Push-ups

3. Front Squats: CF-50%BW/SM-25%BW (Clean weight to rack)

4. KB Swings: CF-M20k/W16k- SM- M16k/W-12k

5. Italian Toss: Same weight as KB

6. Weighted Jumping Jacks: 5-15#

7. Box Jumps: 20" (sub step ups)

8. KTE

9. KB Clean: KB weight

10. Deadlifts: CF- 100% BW/SM-50% BW

Score: Add together the max reps from the 10 exercises for a total score.

Dessert: 1/2 mile run

Post total score and any scaling/Mods.

Big thanks to Carl and Kenric for brainstorming this one.

Euro Grace

Karen and Carry warming those muscles and joints up with a little dance.
Nice extension and lock out by Karen.
Mick by the way..... Nice rack!
Kenric getting some tension in the core for the lift.

Quote from Mechanical Low Back Pain: Perspectives in Functional Anatomy by Porterfield and DeRosa, 2nd Edition, page 17: "Tissues of the musculoskeletal system have a common denominator: they all require the stimulus of nondestructive stresses to maintain their health. Nondestructive stresses refer to those forces of movement, weight-bearing and muscle contraction that load the musculoskeletal tissues within their physiologic limits."

30 Clean and Jerks for time.

CrossFit:
Men: 60Kgs
Women: 40Kgs

S&M:
First and foremost, concentrate on perfecting your form with 60 C&J's with empty bar (not for time), making sure your movements are full range and proper form. If you can do that, then
Men: empty bar to 40Kgs
Women: empty bar to 25Kgs

Post your time and any scaling/mods. Compare to 10.10.18

Run, Burpee, Run, Lunge

For time:

Heartbreak hill run

30 Burpees in the parking lot.

Heartbreak hill run

Lap lunge with 20% bodyweight.

Record time and compare to 4.26.10 or 10.6.02

Morning group sub 1/2 mile treadmill run for Heartbreak Hill. Run the first half of the 1/2 mile run at 0% incline and the second half at 6%.

Squat & Dip Duet

Total Tonnage workout, not for time.

10 sets of:

1. 10 Back Squats

2. 5 Ring Dips

Post your total tonnage on squats.

compare to 10-09-23