Wednesday, February 27, 2013

022713

Welcome to the Herd Jeremy!

















Wednesday

Strict press
20 Minutes to a heavy triple

Metcon
AMRAP
Work up ladder of round of 2, round of 4, round of 6....
Jumping slam ball
Pull ups


Thursday
- Buy in: 500m row

Metcon
10!
Burpee box jump 24/20
Med ball clean 20/14

- Cash out 500m row
*Beginners 250m rowing intervals, scale height and load


Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. - Thomas A. Edison


Post load, reps, or time to comments.




Monday, February 25, 2013

022513

Welcome to the Herd Claribel
























Monday

Skill Builder
Squat clean

Strength
Front squat
5-5-5-3-3-3

Metcon
10 AMRAP
6 Squat cleans
12 Pull ups
24 Dbl unders


Tuesday

5 RFT
20 Wall ball shots 20/14
15 Sit ups
10 Burpees
 *Beginners 3 RFT, scale load and Wall ball target height.


Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. - Norman Vincent Peale


Post load, reps, or time to comments.


Friday, February 22, 2013

022213

Show me your game face Coach Jan!!




















Friday
Metcon
5 rounds of:
10 Burpee broad jumps
10 KB swings 53/44
10 Walking lunges
10 Goblet squats


- Strongman 

Metcon

Alternate exercises every minute on the minute for 30 minutes
  • Axle Deadlift x 3 reps @ 2x BWT+ (first minute)
  • Bench Press x 3 reps @ 1.25x BWT+ (second minute)
  • Squat Clean x 3 reps @ BWT+ (third minute)


Saturday
Metcon
4 rounds of
6 AMRAP
5 Burpees
10 Thrusters
15 Sit ups

1 Minute rest between rounds


Sunday
Metcon
100 Burpee broad jumps
30 minute cap


Post time, load or reps to comments.


























































Wednesday, February 20, 2013

022013

Chris goin big!


















Wednesday

Skill Builder
Split Jerk

Metcon
5 rounds of:
250m row
5 Split jerks 155/125
20 Box jumps 20"



Thursday

Skill Builder
Hang Power Clean

Strength
HPC
5-5-5-3-3-3

Metcon
7 rounds of
15 M.E. Pulls on rower/Damper setting 10
3 Hang power cleans 185/125


- Beginners


Skill Builder
Pistols
Hang snatch


Metcon
12 AMRAP
5 Hang snatch
10 Pistols
5 Burpees


I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion. - Muhammad Ali


Post loads, time, or reps to comments.




















Monday, February 18, 2013

021813



Welcome to the Herd Kerri, Andy and Max!




























CrossFit Terminology





Monday

Skill Builder
Ring Muscle up progression 1

Metcon
8 AMRAP
2 Deadlift 335/225
3 Muscle up


Tuesday

Strength
Press
3-3-3-1-1-1

Metcon
"Jackie"
1000m Row
50 Thrusters 45
30 Pull ups


- Beginners


Skill Builder
Burgener Warm Up
Hang Power snatch

Metcon
12 AMRAP
5 Snatch grip deadlift 95/75/65
5 Hang power snatch
8 Burpees


We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities. Ralph Waldo Emerson


Post reps, load, or time to comments.











Friday, February 15, 2013

021513

video

                    Montel  295# Damn!!! New PR!






Friday

Skill Builder
Back squat

Strength
Back squat
3-3-3-1-1-1

Metcon
8 AMRAP

5 Power cleans 135/95
5 Front squats 135/95




Saturday

Metcon
3 minutes 3 rounds
Ab mat sit up
Slam ball
Box jumps 30/24
Push ups
Sprints

1 min rest

1 minute at each station with 1 minute rest between each round


Sunday
Metcon

Tabata this

Squat
Rower
Pull ups
Sit-ups
Push ups

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


Post reps, loads or time to comments.























Wednesday, February 13, 2013

021313

Welcome to the Herd Scott!




















Wednesday

Strength
Deadlift
3-3-3-1-1-1

Metcon
12 AMRAP
250m Row
12 Slam balll
6 Burpees


Thursday
Metcon

Valentines Day WOD
? ? ?

- Beginners

Skill Builder
Sumo Deadlift High Pull

Metcon
12 AMRAP
6 SDHP 65/45
6 Burpees
6 Power snatch



Post load, time, or reps to comments.












Monday, February 11, 2013

021113

Welcome to the Herd Diane!




















Check out the first of CrossFit Dumbo video series 


Monday

Skill Builder
Press

Strength
Press
3-3-3-1-1-1

Metcon
10 AMRAP
7 Push press 115/80
7 Push ups
7 Pull ups



Tuesday
Metcon
4 RFT:
27 Box jumps 24/20
20 Burpees
11 Squat cleans 145


- Beginners


Skill Builder
KTB swing
KTB snatch/Dumbbell

Metcon
12 AMRAP
10 KTB snatch/Dumbbell
Russian lunge 25ft
10 KTB snatch/Dumbbell
Russian lunge 25ft 



"Our attitude toward life determines  life's attitude towards us." - John N. Mitchell



Post reps, time, or load to comments.




























Thursday, February 7, 2013

020813

Welcome to the Herd Michael!




















Friday
3 rounds
Metcon
KB swings 21-15-9 53/35
Burpees 21-15-9
400m row
2 Rounds of  "Cindy"



Saturday
Team WOD*28 min cap
4 athlete team
800 Jump rope
160 Air squats
180 Ab mat sit ups
800 Singles
120 Push ups
100 Wall ball
80 Box jumps


Sunday
"Karen"
150 Wall ball 20/14


"Your attitude can take you forward or your attitude can take you down.
The choice is always yours!" - Catherine Pulsifer


Post reps, loads, or times to comments.


























































Wednesday, February 6, 2013

020613



Welcome to the Herd Ashley, Bruno, Steven!






































Wednesday
2 rounds
Row 500
Rest 30 seconds
Row 400
Rest 1 minute
Row 300
Rest 30 seconds
Row 200
Rest 1 min


Thursday
CrossFit Total
CROSSFIT TOTAL: Rules & Standards
The "Total" pounds lifted (1RM Squat+1RM Press+1RM Deadlift) is the score. After proper warm up sets, athletes are allowed 3 attempts at 1RM for each lift.

- Beginners

Skill Builder
KTE's

Metcon
3 rounds
300m row
5 KTE's
10 db push press



When you wholeheartedly adopt a "with all your heart" attitude and go out with the positive principle, you can do incredible things. - Norman Vincent Peale



Post reps, load, or time to comments.




Monday, February 4, 2013

020413

Congrats to Brett, Corey, Abigail, Rick, Montel, and Chris on attaining their level 1 Blue bands!






















Carryover, Carryover, Carryover.
By Coach Jan

     "Functional movement" is one of the three tenets of the CrossFit prescription. (Constantly varied, functional movements, executed at high intensity.) One of the major reasons we use these movements exclusively is that they all have a high carryover into real life. In other words, these movements mimic something we do outside the box, whether you realize it or not. When you pick up grocery bags off of the floor, you apply concepts of the deadlift. When you heave a heavy bag of sand over your shoulder, you apply concepts of the clean and snatch. When you hit the latrine the morning after a cheat meal, you apply concepts of the squat. Hopefully we all understand that the things we do in the box are intended to help you outside of it. However, one thing you may not know is that a lot of the movements we do also have a carryover into each other!
     I'm sure some of us have experienced setting a personal record on a lift we haven't trained directly in a long time. Let's use the deadlift. Louie Simmons, one of the most renowned powerlifting coaches of our era, once said "To build your deadlift, don't deadlift." What he meant by this was that everything, from back squats, power cleans, kettlebell swings, and even pullups built his deadlift by training the muscles involved. In the box, we train pretty much every part of our body each week, so it's no wonder that we PR lifts on the regular, assuming rest and recovery are in order. This, my friends, is the magic of carryover.
     Unfortunately, although all the movements we do have a positive carryover into outside the box or each other, a select few also have a relative negative carryover. Let's talk about the famed "Low Bar Back Squat". The fact of the matter is, our body will adapt to the demands imposed on it. The low bar back squat trains our body to squat with a very forward-inclined torso position due to the placement of the bar on the back, as opposed to the "High Bar Back Squat" that forces your torso into a more upright position. The low bar torso position is very similar to that of the deadlift, and while it may have good carryover into that movement, as well as a huge strength carryover from training the core, hamstrings, and glutes, it has a negative carryover into movements that call for a more upright torso. If you list all the movements that require being strong in an upright torso position, and list all the movements that require being strong in a bent over position, the upright torso position wins by a long shot. Think, front squat, over head squat, thrusters, squat clean, squat snatch, wall ball, etcetera. Remember, I said STRONG in these positions. A lot of movements we do have us bent over, but being strong bent over versus upright is less important, and plus, all the movements we do actually WILL help you get strong in a bent over position. It is for these reasons that as a box, we should stay away from too much low bar back squatting, as well as frequent heavy deadlifts. If you look up legendary CrossFitter Josh Everett, this was his advice as well, because years of low bar and deadlifting have made it nearly impossible for him to get strong in an upright torso position. Furthermore, if you are worried about training the posterior chain, I can sit here and list the plethora of movements that we do daily that do just that, so rest assured that not low bar-ing as much will not affect you in any way but positively.
     In no way am I saying don't low bar, or don't deadlift. What I AM saying is that before you do ANYTHING in the box, think about the carryover it will have into other movements and outside the box. Practice your low bar back squat, and practice your deadlift. More times than not, the low bar back squat will yield higher numbers than the high bar back squat, so when it's time to hit the CrossFit Total, pull that out of your tool box. But for the most part, stick with the movements that will have the highest overall carryover into the rest of your CrossFit tool box. Are you a low bar squatter or a high bar squatter?





Monday


Skill Builder
Clean & Jerk

Metcon
10 AMRAP
5 Clean & Jerks 155/135
250M row



Tuesday

Strength
Deadlift
3-3-3-1-1-1 @85-90%

Metcon
M.R. 3 minutes
3 Thrusters 95/65
6 Box jumps 24/20
9 Kb swings  53/35

- Beginners

Review
Air squat
Press & Push press w/pvc
Deadlift

Skill Builder 
Thruster

Metcon
3 Rounds
Row 200m
10 Thrusters


Post reps, loads or times to comments.





Friday, February 1, 2013

020113

Welcome to the Herd Tom!



















Friday
- Skill Builder
Press

- Strength
Press
5-5-5-3-3-3

- Metcon
21-15-9
Thrusters 95/65
Row (cal)


Saturday
Metcon
Team WOD
2 Athletes per team
150 Push press 95/65
Every switch  team does 5 burpees


Sunday
Metcon
20 AMRAP
25 Air squats
20 Push ups
15 Box jumps 24/20
10 Burpees
5 Pull ups


* Remember tomorrow at 6:30pm Level Testing baseline time pre-req males - 5:15/females - 6:30
   These times are a requirement to continuing on to the actual testing. Good Luck!!


Think positively and masterfully, with confidence and faith, and life becomes more secure, more fraught with action, richer in achievement and experience. - Eddie Rickenbacker


Post reps, time, and loads to comments.