WOD 2/26/10
"The Air Force WOD"
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead squats
20 Front squats
~For every minute on the minute you have to perform 4 burpees.
RX'd weight for elite men is 95. Elite women is 65 Lbs. Scale accordingly.
Warm up with some barbell movements- Push Jerks and OH Squats for triples.
You will start on the Thrusters and move down the line. When 1 Minute comes up, regardless of where you are in the barbell movement, you will rack the bar and do 4 burpees. Then pick up your bar again and keep going until you hit 20. Then and only then can you move onto the next exercise.
Brian B - Pulling 335 Lbs on the box. It's not as easy as it looks....
WOD 2/25/10
Deadlifts - Unloading Week
5x45%
5x50%
5x55%
Press - Unloading Week
5x45%
5x50%
5x55%
Rest
10m AMRAP
10 Knees to Elbows
15 Jumping Pull Ups
Lets take a look at Kelly's Squat from yesterday!
For CFC folks heading down to NorCal CF Games Sectionals, we put our hotel info in the forum so you can get a room with the rest of the Centurions!
WOD 2/24/10
5 Rounds
1 Min. Row
Rest exactly 30 sec.
1 Min. DB Clean & Jerk (35/25)
If your rower has the capability, keep track of your distance covered on each round. The DB Clean & Jerk are from the deck, full squat cleans. As many reps as possible in one minute. Keep track of your reps. Do it again, and again, and again.....
Continuing Education
Above is Kelly Starret - Owner of San Francisco CrossFit, A very good phyical therapist, and all around CF Strong Man. Kelly is demoing some good & bad stuff in the basic squat. Pick it apart and tell us what is wrong, why and how to fix it. Don't read anyone elses stuff until you post yours!
WOD 2/23/10
Squats - Unloading Week
5x45%
5x50%
5x55%
Bench Press - Unloading Week
5x45%
5x50%
5x55%
Rest
21-15-9
Burpees
Ring Dips
This is an unloading week, so the weights will be light and relatively easy. Once you are done, bang out a little MetCon to wrap up the day. The day is meant to be easier, so don't get suckered into doing more work. There is plenty more excitement just around the corner, trust me....
Who says we don't reward hard work at CFC?! When you PR with a 145 Lb Front Squat like Lauren here, you get some tasty non-Paleo, custom made brownie cupcakes as your Gold Medal! Nice work, Lauren!!
WOD 2/22/10
"Cindy"
AMRAP 20m
5 Pull Ups
10 Push Ups
15 Squats
A body weight benchmark classic. Get on it! I want to see some new folks hitting PR's on this WOD today. However, do not let your hands tear on the pull ups! Scale back if you feel the skin on the palm or calluses starting to slip.
Well, I did not register us for the CF Games Affiliate Challenge. I really want to compete, but I'm not getting the vibe that it's a "go" for everyone else. My concerns being that we need pipehitters who can go hard with no scaling for multiple WOD's in one day. Without the response, I am not going to register a team at this time. Go down to Aromas this summer and watch the events. It will psyche you up for doing it next year.
Are you interested in trying CrossFit? Contact us to set up a visit and free workout or drop in for a Saturday morning workout on us!
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
Members:
WOD Search
Buddy- If you can manage to squeeze into your 1981 cub scout vest I will gladly accept your aid, that is of course if youre not helping any old ladies cross the street." Posted in WOD 7/30/10
1000m Row
30 Squats (bodywt)
2 min rest
1000m Row
30 Pull Ups
2 Min rest
1000m Row
30 Bench Press (BW)
2 Min Rest
1000m Row
30 Handstand Push Ups
2 Min Rest
1000m Row
30 Deadlifts (BW)" Posted in WOD 7/30/10
For a limited engagement, I’ll be modeling my newly acquired pink “mankini” this Saturday. Ian has generously donated a dancer’s pole for me to utilize during my modeling routine. Any and all donations would greatly be appreciated. All donations will help supply the CFC frig with delicious, thirst quenching BEER!" Posted in WOD 7/26/10
Trent - you're welcome! I agree with you 100%. I actually found it after my return to a strength day this past Tuesday. It felt SO GOOD to sling some weight! That essay was like a mirror to how my soul felt. Yup, it was that deep. I'm glad you dig it! =)" Posted in WOD 7/24/10
A s" Posted in WOD 7/24/10
Kaysie- Thank you so much for posting the link to "Iron and the Soul" by Henry Rollins in the forum. A super inspirational and heartfelt essay. I think it eloquently puts words to what most of us feel deep down. For those that have not read it I would definitely recommend you do so.
See you peeps on Monday" Posted in WOD 7/24/10