Wednesday, March 28, 2012

Clean & Jerk, Pull-ups, KB Swings

What Kirsten looks like all sweaty.

Warmup 10’
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

Monday, March 26, 2012

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’

Saturday, March 24, 2012

CrossFit Games Open 12.5; Thrusters, Pull-ups

Kirsten hanging out after.

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]

Saturday, March 17, 2012

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





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.

Wednesday, March 14, 2012

Run, Burpees

 Kirsten chose ring dips for gymnastic volume.

Warmup 10’
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’
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.

Monday, March 5, 2012

Yay, Burpees!

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


Warmup 10’
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:


Saturday, March 3, 2012

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!

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.

Thursday, March 1, 2012

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.