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*Read here about the coolest jobs in america!*
*WOD= 21-15-9: Front Squat, KB swings, Burpees!
Post weights used and time to comments!
*Does your happy place include sweat, strain, sheer exhaustion and, yep, one more set of reps? Read 'Tough mamas'*
*Warmup= 500 meter row. Samson Stretch. Pass throughs/good mornings. 10 minutes of skill training (work on weaknesses)
*WOD= AMRAP in 20 min:5 KB clean and press (per arm), 10 box jumps, 15 pullups.
(strict rules for these movements: KB clean & press- floor to full extension next to ear. box jump- jump to full foot on box with open hip. pullup- straight arms at bottom to chin over bar.)
"Good for the body is the work of the body, and good for the soul is the work of the soul, and good for either is the work of the other."
—Henry David Thoreau
Post KB weight used, box height, type of pullups & rounds completed to comments!
*Read '10 ways to be a better CrossFitter' by CrossFit SouthBay.*
*Warmup= Samson stretch. sprinting high knees. good mornings. 10 minutes of skill work (work on any weaknesses= OHS, snatch movments, handstands, double-unders, pullups.)
*WOD= Strength: Over Head Squat- 3 Reps, 10 rounds: use 80% of 1RM or W:30-115lbs. M: 45-155lbs.(Rest 30-45 seconds after each round)
Learn Safety of the OHS
After Short Rest: Alternating Tabata- Pushups, Up-downs (burpee without pushup) Total of 8 min.
"I like this place, everybody treats me nice, some of them are a little crazy though." -Ed Gein
Post OHS weight used & Tabata Scores for each movement to comments!
"Never before have we seen a program that pierces one's mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence." CrossFit Ramstein on 'The Infectious Nature of CrossFit'
*Warmup= Warmup/Skill Training for 15-20 min: Samson Strech. OHS with weight. ring holds. handstands. Snatch Balance. push-jerk.
*WOD= 'Jackie': 1000 meter Row, 50 Thrusters, 30 pullups.
Learn 'Jackie'
"If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes."
—Andrew Carnegie
Post weight used, type of pullups & Time to comments
"There's a lot more to what we're all doing and all about than just fitness," Coach Greg Glassman says. "This isn't just another fitness program." *Read/Watch 'You Are CrossFit' on the CF Journal.*
*Warmup= 500 meter Row. 2 Rounds, 10 Reps: Samson Stretch, OHS, Pushup, Good mornings, situps, broad jumps.
*WOD= 'Elizabeth': 21-15-9. Squat Clean & Ring Dips
Learn 'Elizabeth'
*Our January On-Ramp CrossFitters are 2 weeks in, performing with great determination and making awesome progress! View Here to see Photos and Results!*
*Saturday WOD*
Warmup= CF Warmup: 3 rounds, 10 reps: walking toe touches, OHS, box jumps, pushups, pullups, ball slams.
CF Games Affiliate Team WOD
Optimism does the body good! Read here for more
Post total team time to comments!
*Read this article about the 'Inner Athlete'*
*Warmup= 3 rounds, 10 reps: Samson stretch, OHS, situps, pushjerk, pullup, box jump.
Skill work for 10-15 minutes.
Congrats to Laura for pulling 135lbs as Rx for 'Diane'!
Post weight used, type of HSPU & time to comments!
*The New Age Cavemen in the city*
*Warmup= Dodgeball! 2 rounds, 10 reps: Samson Stretch, OHS, ring holds, good mornings, pullups, kb swings.
*WOD= 50 double-unders, 10 thrusters, 1 mailbox run
40 DUs, 8 Thrust, 1 Run
30 DUs, 6 Thrust, 1 Run
20 DUs, 4 Thrust, 1 Run
10 DUs, 2 Thrust, 1 Run
(single jump-ropes are triple # of doubles)
Learn the Double-Under
"Progress always involves risk; you can't steal second base and keep your foot on first."
—Frederick Wilcox
Post DUs or singles, Thruster Weight & time to comments!
*The CrossFit Journal is a chronical of the empircally driven, clinically tested and community developed CrossFit Program* Read Here about 'Adaption for Fitness' *
*Warmup= CrossFit Warmup: 3 rounds, 10 reps: Samson Stretch, OHS, Situp, Halo, Pullup, Medball Clean. Stretch.
*WOD= 500 Meter Row (go for PR). 6 rounds of: 250 meter row (rest between rounds)
Compare to 11/19/09
"Too many people overvalue what they are not and undervalue what they are."
— Malcolm S. Forbes
Post 500 meter time and fastest 250 meter time to comments!
*Learn about the competition within CrossFit: The CrossFit Games 2010*
*Warmup= 3 rounds,10 reps: Samson stretch, OHS, 10sec. handstand hold, shoulder press, dips, situps.
*WOD= Shoulder Press: 10 rnds,3 reps. Use 80% of 1 RM. (rest 30-45 sec. between each set)
Refer to this post for shoulder press weight
then, after short rest: AMRAP in 5 min of; 5 ball slams, 5 medball cleans.
Ethan: Shoulder Press
“You are never too old to set another goal or to dream a new dream.”
—C.S. Lewis
post weight used for SP & rounds completed for AMRAP
*Read this post about CrossFit Strong Women!*
*Warmup= 3 rounds, 10 reps: Samson Stretch, OHS, pushpress, KTE, Box Jump, Dips
*WOD= Tabata: KB swings. Pushups. Squats.
View this post & this post for previous tabata scores!
Group Tabata Pushups
Post weight used and Tabata Score for each movement to Comments!
*Congrats to our newest CrossFitters for completing week 1 of On-Ramp!*
On-Ramp group picture (minus Stacey)
Today @4pm there will be an open gym to make up a missed WOD, work on a skill or just hang out with the crew! Have a great Sunday!
Post thoughts to comments!
Warmup= Run. Medball Hoedown.
*WOD= CrossFit Games Affiliate Team WOD
Kate & the group getting the thrusters done as a team!
Post final team time to comments!
*Warmup= Medball Hoedown!
*WOD= AMRAP in 15min: 6 floor wipers, 8 ring rows, 10 broad jumps
Antony & Ben: floor wipers
Post rounds completed to comments!
*Read this article from Rich Voss on 'Training vs. Working out*
*Warmup= Dodge ball. 3 rounds, 10 reps: Samson Stretch, OHS, 10 sec. handstand hold, situps, pullups, dips. Burgener Warmup. Skill Training
*WOD= Deadlift & Clapping pushup ladder: Rx 135,225
10DL,1CPU- 9DL,2CPU- 8DL,3CPU...1DL,10CPU
Learn the Deadlift Learn the clapping push-up
Adam: clapping pushup
"There is nothing either good or bad, but thinking makes it so."
-William Shakespeare
post weight used and time to comments!
*Congrats to all our New CrossFitters for completing day 1 of On-Ramp!*
*Read here for some inspiration*
*Warmup= 5 sprints. CrossFit Warmup- 3 rounds, 10 reps: Samson stretch, OHS, situp, Halo, pullup, dip. Burgener Warmup.
*WOD= 5 Rounds: 12 hang power snatch. 30 walking lunges.
Learn the Hang Power Snatch
Pyro on the Hang power Snatch
"Whatever you vividly imagine, ardently desire, sincerely believe, and enthusiastically act upon must inevitably come to pass!"
—Paul J. Meyer
Post weight used and time to comments!
*Welcome to all our New CrossFitters who are beginning the On-Ramp Program today!* Welcome to the family! We promise you a successful venture as you put fourth great effort to better your life!
*Warmup= 1000 meter row. CrossFit Warmup: 3 rounds, 10 reps: Samson Stretch. OHS. Situps. Halos. Pullups. Dips.
*WOD= 5 rounds of Cindy, 10 clean & Jerks, 5 rounds of Cindy, 10 clean & Jerks, 5 Rounds of Cindy. (Scale as necessary by taking out last 5 rounds of Cindy if needed) *Weight for Clean & Jerk should be same as you used for Grace*
Lady D on the C&J
*Our CrossFit Women- Read This Article!*
"If you want to achieve a high goal, you're going to have to take some chances."
—Alberto Salazar
Post weight used for C&J and total time to comments!
*Today is the last day to sign up for our On-Ramp Program which starts tomorrow! Get signed up Here!*
*Warmup= 5 sprints. CrossFit Warmup: 3x10 of: Samson stretch. OHS. Situps. Halos. Pullups. Dips. 3 rounds: 20 seconds high knees. 20 seconds rest
"I've got a theory that if you give 100 percent all of the time, somehow things will work out in the end."
—Larry Bird
*Open House Today! 10am-1pm*
*Warmup= 10 sprints. 3 rounds of 10 reps: Samson Stretch. OHS. Situps. Halos. Pullups. Dips.
"We come this way but once. We can
either tiptoe through life and hope that we get to death without being
too badly bruised or we can live a full, complete life achieving our
goals and realizing our wildest dreams."
—Bob Proctor
Post team reps completed to comments!
"Success follows doing what you want to do. There is no other way to be successful."
-Malcolm S. Forbes
*Burpee Challenge Day 99!*
*Warmup= 3 Rounds of 10 Reps: Samson Stretch (do the Samson Stretch once each round for 15-30 seconds). Overhead squat with PVC. Situps. Halos. Pullups. Dips.
*WOD= 'Bear Complex'
5 rounds,7 reps per round of: power clean,front squat,pushpress,backsquat,pushpress.(increasing weight each round, rest as needed between rounds)
Learn the Bear Complex
Jenna in her 'resting flamingo' position during Bear Complex
"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy."
-Arthur Ashe
Post weight used and total time to Comments!
*Burpee Challenge Day 98!*
*Dont forget this Saturday- OPEN HOUSE!*
Our On-Ramp Program starts next week for ALL new CrossFitters! Get signed up before Jan 10th!
*WOD= AMRAP in 12min:
5 pushpresses. 10 pullups. 15 box jumps
Laura, 'Blur' rocking out the pullups!
"Live daringly, boldly, fearlessly. Taste the relish to be found in competition - in having put forth the best within you."
-Henry J. Kaiser
Post weight used, type of pullups, box height and time to comments!
*Burpee Challenge Day 97!*
*Read the Jan.1 post to learn about our Open House and On-Ramp Program!
*Warmup= jump rope for 3 min. 10 football sprints. overhead walking lunge- down and back. 10 alternating pushups.
*WOD= 5 Rounds:
5 kb turkish getups(per arm). 10 one arm kb swings(per arm). 15 wallballs.
The evening crew working on turkish getups and 1 arm kb swings
"You have to expect things of yourself before you can do them."
Michael Jordan
Post kb weight, wallball weight and time to comments!
*Burpee Challenge Day 96!*
Read Jan.1 Post to learn about our Open House & On Ramp Program!
*Warmup= 500 meter row. 10 rounds of: 1 sandbag sprint, 1 kb farmers carry. stretch
*WOD= Snatch grip deadlift: 3-3-3-3-3.
Pyro working her way up to a 3 rep, 145lb snatch grip deadlift!
"Seek first to understand, then to be understood."
-Stephen Covey
Post highest weight completed to comments!
Welcome to 2010 Everyone!
Be ready for 2010 and make big changes in your life! Read here for some inspiration from a local CrossFitter.
Happy New Year from all of us @ CrossFit On The River!
