For time...
40 air squats
400m run
20 push press
10 burpees
800m run
10 burpees
20 push press
400m run
40 air squats
Thursday, September 29, 2011
Wednesday, September 28, 2011
Tuesday, September 27, 2011
Wednesday 9-28-11 WOD
It's time for some CrossFit baseball!!
1st base- 10 front squats
2nd base- 20 snatches (10 each arm)
3rd base- 30 kb swings
Home - 5 burpees
Lunge in between bases. Whoever scores the most runs in 20 minutes gets...a big high five:)
1st base- 10 front squats
2nd base- 20 snatches (10 each arm)
3rd base- 30 kb swings
Home - 5 burpees
Lunge in between bases. Whoever scores the most runs in 20 minutes gets...a big high five:)
Monday, September 26, 2011
Tuesday 9-27-11 WOD
5 RFT
135 # squat clean x 7
15 HSPU (handstand push-ups)
20 sit ups
This is what Greg Glassman, the founder of CrossFit Inc., says about the handstand push-up.
"The handstand push-up is a challenging exercise that, when freed from the wall, becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements. At the moment of performing twenty handstand push-ups without benefit of the wall, the athlete has achieved a level of strength and balance that not one in a hundred thousand gym goers will ever realize. The integration of strength and balance gives the handstand push-up, even though limited to bodyweight, an athletic edge that brings this movement to at least peer status with even the heaviest of presses – whether bench, overhead, or jerk. Twenty handstand push-ups in the middle of the room or on parallel bars, again without the wall, confers, automatically, a single-rep military press of perhaps 150% bodyweight, whereas a 150% bodyweight single-rep military press suggests little or nothing about an athlete’s balance."
135 # squat clean x 7
15 HSPU (handstand push-ups)
20 sit ups
This is what Greg Glassman, the founder of CrossFit Inc., says about the handstand push-up.
"The handstand push-up is a challenging exercise that, when freed from the wall, becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements. At the moment of performing twenty handstand push-ups without benefit of the wall, the athlete has achieved a level of strength and balance that not one in a hundred thousand gym goers will ever realize. The integration of strength and balance gives the handstand push-up, even though limited to bodyweight, an athletic edge that brings this movement to at least peer status with even the heaviest of presses – whether bench, overhead, or jerk. Twenty handstand push-ups in the middle of the room or on parallel bars, again without the wall, confers, automatically, a single-rep military press of perhaps 150% bodyweight, whereas a 150% bodyweight single-rep military press suggests little or nothing about an athlete’s balance."
Sunday, September 25, 2011
Monday 9-26-11 WOD
The "Frog" Complex
power clean
front squat
push press
back squat
push press
Complete 7 sets per round for 5 rounds. You can't put the bar down during the set. If you do then you run 200 m. That's it!
power clean
front squat
push press
back squat
push press
Complete 7 sets per round for 5 rounds. You can't put the bar down during the set. If you do then you run 200 m. That's it!
Saturday, September 24, 2011
Saturday 9-24-11 WOD
"Grace"
30 clean and jerks for time
"Annie"
50-40-30-20-10
double unders
sit ups
We had a great morning at the box! The athelets did awesome and everyone really pushed themselves! Travis, Keri, Josh, Brandon and Carly, you guys did great! We are so glad to have you all as part of the HCCF family!!
30 clean and jerks for time
"Annie"
50-40-30-20-10
double unders
sit ups
We had a great morning at the box! The athelets did awesome and everyone really pushed themselves! Travis, Keri, Josh, Brandon and Carly, you guys did great! We are so glad to have you all as part of the HCCF family!!
Thursday, September 22, 2011
Friday 9-23-11 WOD
For time...
21-18-15-12-9-6-3 SDHP
3-6-9-12-15-18-21 box jumps
There will be a buy in for this WOD. Can you guess what it is?? Let's just say it will get your legs nice and warmed up for the WOD! See you at the box!
21-18-15-12-9-6-3 SDHP
3-6-9-12-15-18-21 box jumps
There will be a buy in for this WOD. Can you guess what it is?? Let's just say it will get your legs nice and warmed up for the WOD! See you at the box!
Wednesday, September 21, 2011
Thursday 9-22-11 WOD
3 RFT
800 m run
21 kb swings
21 thusters
21 pull ups
Don't forget that nutrition is a huge part of crossfit! You will see better results from the wod's if you eat healthy!
According to the CrossFit Journal, the CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get.
If you have any questions about how to get started see one of the coaches! It's not a diet...it's a lifestyle!
800 m run
21 kb swings
21 thusters
21 pull ups
Don't forget that nutrition is a huge part of crossfit! You will see better results from the wod's if you eat healthy!
According to the CrossFit Journal, the CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get.
If you have any questions about how to get started see one of the coaches! It's not a diet...it's a lifestyle!
Tuesday, September 20, 2011
Monday, September 19, 2011
Tuesday 9-20-11 WOD
20 minute AMRAP
Curtis P's x 5 (105#)
pull ups x 10
If you don't know what a Curtis P is you can see a demo online on YouTube! Or you can come to the box tomorrow and see for yourself!!
Curtis P's x 5 (105#)
pull ups x 10
If you don't know what a Curtis P is you can see a demo online on YouTube! Or you can come to the box tomorrow and see for yourself!!
Monday 9-19-11 WOD
Great way to start off the work week!!
For Time...
600 m run
10 pull ups
20 push ups
30 sit ups
400 m run
15 pull ups
25 push ups
35 sit ups
200 m run
20 pull ups
30 push ups
40 sit ups
For Time...
600 m run
10 pull ups
20 push ups
30 sit ups
400 m run
15 pull ups
25 push ups
35 sit ups
200 m run
20 pull ups
30 push ups
40 sit ups
Thursday, September 15, 2011
Friday 9-15-11 WOD
Let's finish this work week off strong with a little Tabata!
Tabata
box jumps
wall ball
turkish get ups
row
Don't forget, there are NO classes this Saturday! Come and support our team as they compete in Fight Gone Bad! See coach Brent for details!
Tabata
box jumps
wall ball
turkish get ups
row
Don't forget, there are NO classes this Saturday! Come and support our team as they compete in Fight Gone Bad! See coach Brent for details!
Wednesday, September 14, 2011
Thursday 9-15-11 WOD
5 RFT
40 DU's (double unders)
30 box jumps
20 kb swings
Watch out for Claire in the early bird class...she has a fancy new jump rope!
40 DU's (double unders)
30 box jumps
20 kb swings
Watch out for Claire in the early bird class...she has a fancy new jump rope!
Tuesday, September 13, 2011
Wednesday 9-14-11 WOD
400 m run
21 OHS (overhead squats)
21 burpees
400 m run
15 OHS
15 burpees
400 m run
9 OHS
9 burpees
400 m run
The overhead squats will be done with a PVC pipe.
Here is what Greg Glassman says about the overhead squat in the CrossFit Journal
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability."
Pretty cool!
21 OHS (overhead squats)
21 burpees
400 m run
15 OHS
15 burpees
400 m run
9 OHS
9 burpees
400 m run
The overhead squats will be done with a PVC pipe.
Here is what Greg Glassman says about the overhead squat in the CrossFit Journal
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability."
Pretty cool!
FGB 6
Fight Gone Bad 6 is almost here if you have not recieved your heat or time ask brent. We are still looking for volunteers to help out, if you are interested in helping out a little, talk to brent.
NO CLASSES SEPT.17TH SORRY, COME CHEER ON OUR ATHLETES AT FGB 6.
NO CLASSES SEPT.17TH SORRY, COME CHEER ON OUR ATHLETES AT FGB 6.
Monday, September 12, 2011
Tuesday 9-13-11 WOD
For time...
800 m run
then...
21-15-9
dead lift (185#)
manmakers
If your legs are sore from Monday's workout (which mine are) be sure to stretch and drink plenty of water! Keep moving! The less you work your muscles the more your legs will hurt! And...if you don't know what a manmaker is...you'll just have to come and find out for yourself!!
800 m run
then...
21-15-9
dead lift (185#)
manmakers
If your legs are sore from Monday's workout (which mine are) be sure to stretch and drink plenty of water! Keep moving! The less you work your muscles the more your legs will hurt! And...if you don't know what a manmaker is...you'll just have to come and find out for yourself!!
Sunday, September 11, 2011
Thursday, September 8, 2011
Friday 9-9-11 WOD
Get ready for some Friday Fun!
25 minute AMRAP with a partner
Sandbag 400 m run
45 lb thrusters x 20
box jumps x 20
25 minute AMRAP with a partner
Sandbag 400 m run
45 lb thrusters x 20
box jumps x 20
Wednesday, September 7, 2011
Thursday 9-8-11 WOD
For time...
Power clean x 15
30 dips
power clean x 12
24 dips
power clean x 9
18 dips
power clean x 6
12 dips
power clean x 3
6 dips
Remember...the power clean consists of 2 pulls.
1st Pull...Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.
2nd Pull... Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement
Benefits of a power clean...
Power Development- You achieve higher speeds faster. More power and more speed means more strength.
Muscle Development- Power Cleans work your posterior chain hard: calves, hamstrings, glutes & lower back but also upper-back & traps.
Power clean x 15
30 dips
power clean x 12
24 dips
power clean x 9
18 dips
power clean x 6
12 dips
power clean x 3
6 dips
Remember...the power clean consists of 2 pulls.
1st Pull...Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.
2nd Pull... Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement
Benefits of a power clean...
Power Development- You achieve higher speeds faster. More power and more speed means more strength.
Muscle Development- Power Cleans work your posterior chain hard: calves, hamstrings, glutes & lower back but also upper-back & traps.
Tuesday, September 6, 2011
Wednesday 09-07-11 - WOD
For time...
a)10 rounds of 100 m sprints with 15 second rest in between rounds
b) 30-20-10
Wall ball
Walkout push ups
That's it!
a)10 rounds of 100 m sprints with 15 second rest in between rounds
b) 30-20-10
Wall ball
Walkout push ups
That's it!
Friday, September 2, 2011
Friday 09-02-11
Just a reminder! There will be no classes on Monday September 5th. We will be celebrating Labor Day!! I appreciated everyones patience as I was moving this past week and not on the blog. Things will get back to normal come Tuesday. Enjoy your three day weekend.
Ken
Ken
Subscribe to:
Posts (Atom)