Monday
Mainsite
3 rounds for time:
Run 800 meters
Rest 2 minutes
Capstone
21-15-9 for time:
Box Jumps (24"/20")
Kettlebell Swings (53/35)
Burpees
Tuesday
Mainsite
3 rounds for time:
10 Deadlifts (275/185)
50 Double-unders
Capstone
"Clean & Jerk Cindy"
As many rounds as possible in 20 minutes:
1 Clean & Jerk (155/105)
1 round of Cindy
2 Clean & Jerk (155/105)
1 round of Cindy
Etc…
Wednesday
Mainsite
3 rounds for time:
12 Muscle-ups
75 Squats
Thursday
Mainsite
"Holbrook"
10 rounds, each for time:
5 Thrusters (115/80)
10 Pull-ups
Run 100 meters
Rest 1 minute
Friday
Mainsite
Clean
3-3-3-3-3-3-3
Capstone
3 rounds for time:
20 Power Snatch (95/65)
15 Overhead Squats (95/65)
Saturday
El Paso Team will meet up at 10:00 AM to discuss the past week's training and decide who will compete in which events at the Southwest Fitness Throwdown!
Congratulations!
Congrats to the 6 people who will be representing Capstone CrossFit in El Paso! Everyone worked extremely hard and it was fun to have the support of some of the community. The standings are as follows:
Men
1) Garrett Poole (6 points)
2) Steven Willis (6 points)
3) Chad Greenfield (7 points)
Women
1) Sarah McClendon (6 points)
2) Kate Colvin (7 points)
3) Meghan Oldham (8 points)
We've got a strong Team that stands a chance to wreck shop in a month!!
Men
1) Garrett Poole (6 points)
2) Steven Willis (6 points)
3) Chad Greenfield (7 points)
Women
1) Sarah McClendon (6 points)
2) Kate Colvin (7 points)
3) Meghan Oldham (8 points)
We've got a strong Team that stands a chance to wreck shop in a month!!
Thursday 110106-GGG
Deadlift
1-1-1-1-1-1-1
As many rounds as possible in 20 minutes:
25 Pull-ups
20 Pushups
15 Sit-ups
1-1-1-1-1-1-1
As many rounds as possible in 20 minutes:
25 Pull-ups
20 Pushups
15 Sit-ups
Tuesday 110104-WGG
Affiliate Team WOD
7 rounds for time:
3 Deadlifts (315/205)
6 Handstand Pushups
9 Box Jumps (24")
Capstone WOD
"narF"
9-15-21 for time:
Thrusters (95/65)
Pull-ups
7 rounds for time:
3 Deadlifts (315/205)
6 Handstand Pushups
9 Box Jumps (24")
Capstone WOD
"narF"
9-15-21 for time:
Thrusters (95/65)
Pull-ups
Southwest Fitness Throwdown 2
We will be taking 3 men and 3 women to the Southwest Fitness Throwdown 2 in El Paso. The competition will be February 26-27. As you know, Team Capstone currently has more than 6 members. Team Capstone will be holding an in-house competition on Saturday, January 22. We will do 3 WODs throughout the day and take the top 3 males and females from the Team. Since I am competing as well and programming, I am taking the Online Qualifier for the 2010 CrossFit Games that was created by CrossFit HQ, in order to try to keep it unbiased and fair. The WODs will be as follows:
Workout 1
Five rounds for time of:
10 Deadlifts (225/155)
10 Box jumps (24/20")
10 Toes-to-Bars
For the deadlift, full extension must be reached and shoulders behind the bar. For the box jump, full extension on or above the box must be achieved. For the toes-to-bar, some part of the foot must come in contact with the bar every rep.
Workout 2
For time:
150 Double-unders
30 Thrusters (135/85)
30 Chest-to-Bar Pull-ups
This workout must be completed in order. You must complete the DUs before doing all the thrusters. And no pullups until the thrusters are complete. For the double-unders, the rope must past twice under the feet each rep. Missed attempts do not count. For the thruster, take the barbell from the floor, not a rack. The hips must pass below the level of the knees, and at the top, there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). For the pullup, this is not just a height requirement. The chest (somewhere from the clavicle down) must come into contact with the bar every rep.
Workout 3
Three rounds for time:
7 Front Squats (185/115)
7 Muscle-ups
For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top.
*If you cannot do muscle-ups as prescribed, you must do 4 pull-ups and 4 ring dips per muscle-up. Athletes completing muscle-ups will receive a higher score. If you are able to do some but not all of the muscle-ups, the athlete with the most muscle-ups completed will receive a higher score for Workout 3.
Workout 1
Five rounds for time of:
10 Deadlifts (225/155)
10 Box jumps (24/20")
10 Toes-to-Bars
For the deadlift, full extension must be reached and shoulders behind the bar. For the box jump, full extension on or above the box must be achieved. For the toes-to-bar, some part of the foot must come in contact with the bar every rep.
Workout 2
For time:
150 Double-unders
30 Thrusters (135/85)
30 Chest-to-Bar Pull-ups
This workout must be completed in order. You must complete the DUs before doing all the thrusters. And no pullups until the thrusters are complete. For the double-unders, the rope must past twice under the feet each rep. Missed attempts do not count. For the thruster, take the barbell from the floor, not a rack. The hips must pass below the level of the knees, and at the top, there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). For the pullup, this is not just a height requirement. The chest (somewhere from the clavicle down) must come into contact with the bar every rep.
Workout 3
Three rounds for time:
7 Front Squats (185/115)
7 Muscle-ups
For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top.
*If you cannot do muscle-ups as prescribed, you must do 4 pull-ups and 4 ring dips per muscle-up. Athletes completing muscle-ups will receive a higher score. If you are able to do some but not all of the muscle-ups, the athlete with the most muscle-ups completed will receive a higher score for Workout 3.
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