Clean & Jerk, Pull-ups, KB Swings

What Kirsten looks like all sweaty.

Warmup 10’

Gymnastic warmup 2

Skill

• Backward Roll / Forward Roll

Strength 15’

• ME: Sumo Deadlift

Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD.

WOD

Three rounds for time of:

• 7 Clean & Jerks, 135/95 pounds
• 12 Chest-to-Bar Pull ups
• 15 KB Swings, 1.5/1 pood

Post time to comments.

Stretching 5’

MWOD - 10’ 

• Couch Stretch
• Sink stretch
• Squat 1:30

Thrusters, Burpees, Double Unders

 Meg & Pasi back in the gym doing the frog stand!

Warmup 10’

Gymnastic warmup 1

Skill

• Hollow Body

Strength 10’

• DE: Push ups, 7-10 sets of 2-3 reps with accommodating resistance on 0:45-1:00

Post sets/reps and resistance to comments. 5-10 minutes rest then CFE S&C WOD.

WOD

21-15-9 reps for time of:

• Thrusters, 95/65 pounds
• Burpees
• Double Unders

Post time to comments.

Stretching 5’

MWOD - 10’ 

• Overhead banded arms
• Rack position
• Wrist rack
• Squat 1’

CrossFit Games Open 12.5; Thrusters, Pull-ups

Kirsten hanging out after.

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

CrossFit Games Open 12.4; Wallball, Double Unders, Muscle-ups

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

CFE: Long Intervals

Choose ONE of the following sports:

• Swim (THU): 4 x 100m on 2:00, deviate no more than 3-5 seconds
• Bike (THU): 3-5 x 2M, spin/rest 2:00, deviate no more 3-5 seconds
• Run: 3 – 6 x 800m w/ 3 min rest (SS Tues, 3S Tues) deviate no more 3-5 seconds
• C2 Row (THU): 2 x 1250m, rest 2:00, deviate no more than 3-5 seconds

Post sport and times to comments.

Run, Burpees

 Kirsten chose ring dips for gymnastic volume.

Warmup 10’

Gymnastic warmup 2

Burgener WU

Skill 10’

• Gymnastic Volume

Strength 15’

• DE: Snatch 12 sets of 2 reps @ 70% of 1RM on 1:30

Post loads to comments. 5-10 minutes rest then CFE S&C WOD.

WOD

Four rounds, each for time, of:

• Run 200m
• 15 Burpees

Rest 2:00 between rounds. Post times to comments.

Stretching 5’

MWOD - 10’ 

roll out hammies.

5’ squat

Squat Cleans, C2B Pull-ups

From yesterday:

 I can see across both ways at the same time!


Warmup 10’

Gymnastic warmup 1

Burgener WU

Skill 5’

• Jump Rope

Strength 10’

• ME: Clean & Jerk

Post loads and reps to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD

WOD

3 rounds for time of:

• 5 Squat Cleans, 155/105 pounds
• 7 C2B Pull ups

Post time to comments.

Stretching 5’

MWOD - 10’ 

• Shoulder internal - sink stretch

Row, Thruster, Kettlebell and some CFE

I just love her!


Getting caught up with posting.  While I was shoveling snow for my WOD, Kirsten got in a couple down at the Lansing Branch.


3/8/12
Warmup
+Burgener WU


Strength
DE Bench 10 x 2 every 45 seconds at 50%


WOD
3 rounds, 2 minutes rest between rounds

• Row 500m
• 15 Thrusters 50#
• 21 KB Swings 1p

Limit 20'

Stretch/mobility

3/6/12

CFE Intervals

2 x 1000m at 85%, I think.

Running around the lake.

Yay, Burpees!

How I spent my weekend.  CrossFit Worthy is up and running soon in Mount Pleasant MI!

Warmup 10’

CF Warmup

Burgener WU

Skill/Strength 15’

• Snatch

WOD

AMRAP in 7 minutes

• Burpees, 6” target

Stretching 5’

MWOD - 10’ 

• Hamstring PNF
• Ankles

Meanwhile, here in Houghton, Tom sets the gym record:

CrossFit Games Open 12.2; Snatch

Meanwhile, CrossFit Worthy in Mount Pleasant is coming together.  Notice the tan Dirty South bars, used at last Summer's CF Games!

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.2 workout instructions and demo - video [wmv] [mov] [HD mov]

Rich Froning 98 reps, Dan Bailey 95 reps.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

A Tale Of Two Workouts

Kirsten on HSPU.  Note the band assist.

Either:

STRENGTH WOD:

a) ME: Snatch

b) ME: Clean & Jerk

Find 1RM for both Snatch and Clean & Jerk. Rest as needed between sets and movements. Athletes are limited to 3 attempts per movement. Move to Clean & Jerk after finding 1RM or after 3 Snatch attempts, whichever comes first.

Post loads to comments. 5-10 minutes rest then CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

3 rounds for time of:

Run 200m

12 Handstand Push ups (CFG Regionals standard)

12 KB Swings, 2/1.5 pood (CFG Regionals standard)

Or...

start light and work up, 3 reps each of:

• Burgener WU
• Push press behind neck
• OHS
• From squat, press behind neck
• Snatch Balance
• Snatch

Post max Snatch

CFE 5k TT

CFE WOD
5k Time Trial

Yay, Burpees!

From last week:

Kirsten thinks I look like a skier.

Games Open WOD 12.1

• AMBAP in 7 minutes

You must hit a target 6" above your reach with both hands.