For time:
Row 750 meters
21 Overhead Squats (135/95)
Row 500 meters
15 Overhead Squats (135/95)
Row 250 meters
9 Overhead Squats (135/95)
*No rack. Try to snatch the weight if you can.
Saturday 101127-Chipper
2009 CrossFit Games Chipper - Final Event
For time:
15 Squat Cleans (155/100)
30 Toes-to-Bar
30 Box Jumps (24/20")
15/10 Muscle-ups
30 Shoulder-to-Overhead (44/26 KBs)
30 Double-unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
300' Overhead Walking Lunges (45/25)
Post times and modifications to comments.
For time:
15 Squat Cleans (155/100)
30 Toes-to-Bar
30 Box Jumps (24/20")
15/10 Muscle-ups
30 Shoulder-to-Overhead (44/26 KBs)
30 Double-unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
300' Overhead Walking Lunges (45/25)
Post times and modifications to comments.
Wednesday 101124-WWW
7 rounds for time:
7 Power Snatch (95/65)
7 Snatch Balance (95/65)
7 Overhead Squats (95/65)
Power Snatch Video
Snatch Balance Video
Overhead Squat Video
7 Power Snatch (95/65)
7 Snatch Balance (95/65)
7 Overhead Squats (95/65)
Power Snatch Video
Snatch Balance Video
Overhead Squat Video
Saturday 101120-GGG
"Chelsea"
Every minute on the minute for as long as possible:
5 Pull-ups
10 Pushups
15 Squats
*We are meeting at 10:00 AM for the WOD. If you want to come early to work on something or lift, I will be there at 8:00 AM. See you then!
Post rounds completed to comments.
Every minute on the minute for as long as possible:
5 Pull-ups
10 Pushups
15 Squats
*We are meeting at 10:00 AM for the WOD. If you want to come early to work on something or lift, I will be there at 8:00 AM. See you then!
Post rounds completed to comments.
Friday 101119-MW
As many rounds as possible in 12 minutes:
Run 400 meters
5 Deadlifts
*The deadlift weight is up to you. Go heavy!
Run 400 meters
5 Deadlifts
*The deadlift weight is up to you. Go heavy!
Tuesday 101116-Chipper
WOD 2 from "Hammer and Chisel" Competition
"The Chisel"
For time:
Row 1000 meters
10 Deadlifts (315/205)
20 Burpees
10 Shoulder-to-Overhead (155/105)
50 Double-unders
10 Overhead Squats (135/95)
*Shoulder-to-Overhead means from the rack position (front or back) to overhead position using any means necessary (press, push press, jerk). For the Overhead Squat, you must use the Shoulder-to-Overhead bar. This means you have to strip the weights mid-workout. All loads must be taken from the ground.
Post times and modifications to comments.
"The Chisel"
For time:
Row 1000 meters
10 Deadlifts (315/205)
20 Burpees
10 Shoulder-to-Overhead (155/105)
50 Double-unders
10 Overhead Squats (135/95)
*Shoulder-to-Overhead means from the rack position (front or back) to overhead position using any means necessary (press, push press, jerk). For the Overhead Squat, you must use the Shoulder-to-Overhead bar. This means you have to strip the weights mid-workout. All loads must be taken from the ground.
Post times and modifications to comments.
Saturday 101113-W
"Olympic Total"
1RM Snatch
1RM Clean & Jerk
Then:
1RM Back Squat
Then:
For time:
50 Burpee Pull-ups
*For the Olympic Total, you are allowed 3 attempts per lift. You may warm-up as needed. For the first attempt, choose a weight you are certain you can do. You ONLY get 3 attempts, so don't end something with zero because you missed. You may use power, split, muscle, or squat for the Snatch and C&J.
*For the Back Squat, you are allowed as many attempts as needed to establish your max. Full range of motion, or it's a "no lift."
1RM Snatch
1RM Clean & Jerk
Then:
1RM Back Squat
Then:
For time:
50 Burpee Pull-ups
*For the Olympic Total, you are allowed 3 attempts per lift. You may warm-up as needed. For the first attempt, choose a weight you are certain you can do. You ONLY get 3 attempts, so don't end something with zero because you missed. You may use power, split, muscle, or squat for the Snatch and C&J.
*For the Back Squat, you are allowed as many attempts as needed to establish your max. Full range of motion, or it's a "no lift."
Friday 101112-GWM
5 rounds for time:
5 Muscle-ups
10 Power Cleans (135/95)
Run 250 meters
Muscle-ups: If you don't have muscle-ups, use the muscle-up progression. Again, challenge yourself on these. Muscle-ups MUST start from arms fully extended. To do so, you will have to turn your thumbs forward slightly at the bottom. (Video Demo…you don't need to watch the whole thing, just pay attention to the starting position)
Power Clean: Bar must make contact with the ground each rep. Finish must be open-hip, open-knee, elbows in front of the bar, and bar resting on top of shoulders, not mid-chest. (Video Demo)
Run: 250 meters is one lap around the building.
Post times and modifications to comments.
5 Muscle-ups
10 Power Cleans (135/95)
Run 250 meters
Muscle-ups: If you don't have muscle-ups, use the muscle-up progression. Again, challenge yourself on these. Muscle-ups MUST start from arms fully extended. To do so, you will have to turn your thumbs forward slightly at the bottom. (Video Demo…you don't need to watch the whole thing, just pay attention to the starting position)
Power Clean: Bar must make contact with the ground each rep. Finish must be open-hip, open-knee, elbows in front of the bar, and bar resting on top of shoulders, not mid-chest. (Video Demo)
Run: 250 meters is one lap around the building.
Post times and modifications to comments.
Tuesday 101109-WWW
"DT"
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Deadlift: Fully open hip, open knee, shoulders behind the bar. Must touch ground each rep.
Hang Power Clean: Does not have to hit the ground. Must finish with open hip, open knee, elbows in front of the bar, and bar on top of chest, not mid-chest.
Push Jerk: Finish must be full extention of the arms, head through the shoulders, and hips and knees fully open before letting the bar back down to the chest.
Post times and modifications to comments.
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Deadlift: Fully open hip, open knee, shoulders behind the bar. Must touch ground each rep.
Hang Power Clean: Does not have to hit the ground. Must finish with open hip, open knee, elbows in front of the bar, and bar on top of chest, not mid-chest.
Push Jerk: Finish must be full extention of the arms, head through the shoulders, and hips and knees fully open before letting the bar back down to the chest.
Post times and modifications to comments.
Standards and Some Perspective.
Ok guys and gals,
There are some rules and standards we need to establish. Now that we are in training for competition, there are a few things we all need to know about how they work, whether you make the team or not.
First, there is a judge watching every single rep you do. If a squat is not convincingly low enough or completely open-hip and open-knee at the top, a press that is not fully locked out with head through, a deadlift is not fully open-hip, open-knee, and shoulders back, clean isn't fully stood up with elbows in front of the bar, chin isn't clearly over the bar on pull-ups, and so on…all would be "no reps." Not only can it be painfully frustrating, but it hurts the team. So, now that you have decided to train to be a part of the team, you (and I) will be held accountable for movement standards. This will likely mean slower times and lower weights, at least at first. You may need to rest a little longer to make sure your reps are legit. It is better to be humbled in the gym while training for a competition, than to be humbled at the competition itself. We need to know what we are truly capable of.
Second, the judge watching your movements will also be counting every last rep. Cutting reps or making up extra rounds for AMRAPs while training on this team is 100% unacceptable. Anyone caught doing so will be called out and if it gets out of hand, removed. We need to be able to trust one another on the team. When you cut reps, you not only cheat yourself, but everyone else on the team who is working hard to get better. Also, it gives your team the illusion that you are more capable than you really are, which will eventually be exposed in competition. DO NOT CHEAT YOUR TEAMMATES.
Lastly, I thought it would be good to provide some perspective on where we stand. Our team is very good inside the walls of Capstone CrossFit, and I think we can and will hold our own in the Spring. However, I am not sure if everyone is aware of how great these athletes are. Here are some profiles of male and female competitors:
Athlete 1:
Fran: 2:20
Cindy: 26 rounds
Helen: 7:39
Diane: 3:01
Grace: 2:58
FGB: 463 points
Max Rep Pull-ups: 65 reps
Athlete 2:
Fran: 2:36 (4:47 with men's weight)
Cindy: 28 rounds
Helen: 8:03
Diane: 2:17
Grace: 1:53 (7:31 with men's weight doing squat cleans)
Deadlift: 315 lbs
Press: 128 lbs
Back Squat: 243 lbs
Clean and jerk: 162 lbs
Max Rep Pull-ups: 51 reps
Athlete 3:
Fran: 2:14
Cindy: 25 rounds
Linda: 15:36
Helen: 7:04
Grace: 1:42
FGB: 455 points
Deadlift: 515 lbs
Press: 185lbs
Back Squat: 475 lbs
Snatch: 215 lbs
Clean and jerk: 250 lbs
Athlete 4:
Fran: 2:25
Cindy: 28 rounds
Linda: 12:23
Helen: 7:29
Diane: 3:42
Grace: 2:17
FGB: 408 points
Deadlift: 570 lbs
Press: 198 lbs
Back Squat: 440 lbs
Snatch: 270 lbs
Clean and jerk: 347 lbs
Max Pull-ups: 65 reps
Athlete 1: Pat Barber (didn't qualify in 2010)
Athlete 2: Gillian Mounsey (3rd place in 2008, didn't qualify in 2010)
Athlete 3: Jeremy Theil (3rd place in 2008, top 16 in 2009, didn't qualify in 2010)
Athlete 4: Josh Everett (2rd in 2008, didn't qualify in 2010)
I don't mean for this to be discouraging by any means, I just want you all to know what it takes to compete (individually, at least). I know our team can get there, just keep working hard! You guys rock! I look forward to another great week of training with you.
There are some rules and standards we need to establish. Now that we are in training for competition, there are a few things we all need to know about how they work, whether you make the team or not.
First, there is a judge watching every single rep you do. If a squat is not convincingly low enough or completely open-hip and open-knee at the top, a press that is not fully locked out with head through, a deadlift is not fully open-hip, open-knee, and shoulders back, clean isn't fully stood up with elbows in front of the bar, chin isn't clearly over the bar on pull-ups, and so on…all would be "no reps." Not only can it be painfully frustrating, but it hurts the team. So, now that you have decided to train to be a part of the team, you (and I) will be held accountable for movement standards. This will likely mean slower times and lower weights, at least at first. You may need to rest a little longer to make sure your reps are legit. It is better to be humbled in the gym while training for a competition, than to be humbled at the competition itself. We need to know what we are truly capable of.
Second, the judge watching your movements will also be counting every last rep. Cutting reps or making up extra rounds for AMRAPs while training on this team is 100% unacceptable. Anyone caught doing so will be called out and if it gets out of hand, removed. We need to be able to trust one another on the team. When you cut reps, you not only cheat yourself, but everyone else on the team who is working hard to get better. Also, it gives your team the illusion that you are more capable than you really are, which will eventually be exposed in competition. DO NOT CHEAT YOUR TEAMMATES.
Lastly, I thought it would be good to provide some perspective on where we stand. Our team is very good inside the walls of Capstone CrossFit, and I think we can and will hold our own in the Spring. However, I am not sure if everyone is aware of how great these athletes are. Here are some profiles of male and female competitors:
Athlete 1:
Fran: 2:20
Cindy: 26 rounds
Helen: 7:39
Diane: 3:01
Grace: 2:58
FGB: 463 points
Max Rep Pull-ups: 65 reps
Athlete 2:
Fran: 2:36 (4:47 with men's weight)
Cindy: 28 rounds
Helen: 8:03
Diane: 2:17
Grace: 1:53 (7:31 with men's weight doing squat cleans)
Deadlift: 315 lbs
Press: 128 lbs
Back Squat: 243 lbs
Clean and jerk: 162 lbs
Max Rep Pull-ups: 51 reps
Athlete 3:
Fran: 2:14
Cindy: 25 rounds
Linda: 15:36
Helen: 7:04
Grace: 1:42
FGB: 455 points
Deadlift: 515 lbs
Press: 185lbs
Back Squat: 475 lbs
Snatch: 215 lbs
Clean and jerk: 250 lbs
Athlete 4:
Fran: 2:25
Cindy: 28 rounds
Linda: 12:23
Helen: 7:29
Diane: 3:42
Grace: 2:17
FGB: 408 points
Deadlift: 570 lbs
Press: 198 lbs
Back Squat: 440 lbs
Snatch: 270 lbs
Clean and jerk: 347 lbs
Max Pull-ups: 65 reps
Athlete 1: Pat Barber (didn't qualify in 2010)
Athlete 2: Gillian Mounsey (3rd place in 2008, didn't qualify in 2010)
Athlete 3: Jeremy Theil (3rd place in 2008, top 16 in 2009, didn't qualify in 2010)
Athlete 4: Josh Everett (2rd in 2008, didn't qualify in 2010)
I don't mean for this to be discouraging by any means, I just want you all to know what it takes to compete (individually, at least). I know our team can get there, just keep working hard! You guys rock! I look forward to another great week of training with you.
Saturday 101106-WW
1:15 PM
Come get some help and coaching on your Olympic lifts if you want.
2:30 PM
21-15-9 for time:
Deadlift (225/155)
Overhead Squat (135/95)
Post times and modifications to comments.
Come get some help and coaching on your Olympic lifts if you want.
2:30 PM
21-15-9 for time:
Deadlift (225/155)
Overhead Squat (135/95)
Post times and modifications to comments.
Friday 101105-GG
5 rounds for time:
3 Muscle-up Handstand Pushups
10 Burpee Pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand pushups, do 7 muscle-ups and 12 handstand pushups each round.
If you cannot do muscle-ups, do muscle-up progressions 1:1. Do not do 4 pull-ups and 4 dips per muscle-up. Simply set the rings at a height you can accomplish the movement, but challenge yourself. No jumping dips.
Watch the videos of superhumans completing this WOD :)
Post times and modifications to comments.
3 Muscle-up Handstand Pushups
10 Burpee Pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand pushups, do 7 muscle-ups and 12 handstand pushups each round.
If you cannot do muscle-ups, do muscle-up progressions 1:1. Do not do 4 pull-ups and 4 dips per muscle-up. Simply set the rings at a height you can accomplish the movement, but challenge yourself. No jumping dips.
Watch the videos of superhumans completing this WOD :)
Post times and modifications to comments.
Tuesday 101102-MGW
"Kelly"
5 rounds for time:
Run 400 meters
30 Box Jumps (24")
30 Wall Ball (20/8)
*24 inch box jumps are done on our boxes plus a 45 lbs. plate on top.
5 rounds for time:
Run 400 meters
30 Box Jumps (24")
30 Wall Ball (20/8)
*24 inch box jumps are done on our boxes plus a 45 lbs. plate on top.
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