Rest day. ahhhh...

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips


I guess there is a first time for everything... Hey, on the bright side, no matter what time you get... it's a PR.

BRAAAAGH....BRAGH, HA , HA 28 jan

Get your THRUSTER on... 1-1-1-1-1-1-1




named in honor of T's power clean PR
watch the video and repeat it
over and over at 0:19 ...

Rest Day

Points of which to focus:
Olympic Lifts
Crossfit Total
Gymnastics

Since we do not have a GHD... You get this

5 rounds for time of:
30 sit-ups
25 kettlebell swings

**You decide what type of sit-ups, anchored for speed, or soles of feet together for effect. Also, I am making Rx'd weight for the KB swings 1 and 1/2 pood, don't be afraid to scale down to 35lbs or lower.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Here is a video of my PR Power Clean... yes, I know it is ugly but it works.

Oh and turn the volume down... there are some dirty words used.

Crossfit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep



...a runners nightmare

Cognitive Fitness...Now there's an Idea!

"What was the unified theme of our last three day cycle? Well, our last cycle is a very adequate answer to folks who ask about "core" work in CF, who wonder if we do enough "abs". GHD sit-ups in "Mr. Joshua", L-Pullups, and then Overhead Lunges.

What? Wait. Overhead Lunges? Yup. Think about it. The Overhead Squat is one of the most powerful exercises to train mid-line stabilization, which is just another way to say train the core. An overhead lunge is actually somewhat more difficult since you must also work on lateral stabilization -- your base is much more narrow than the classic overhead squat. How hard would it be to do either an Overhead Squat or Lunge without fully engaging your abs?

The more you think about what we are doing here the more obvious the brilliance of the program becomes. Brutal and intense for sure, but also subtle and elegant.

When you read the WOD and do the WOD remember to engage your "brain muscle", too!

Comment #74 - Posted by: bingo at January 24, 2009 5:28 AM"

taken from the CF comments, i thought it was a great description of the last cycle

Active Rest

CF Warm-up...3x{5 reps each Air Squat, push-up, sit-up}

Run 15 - 20 minutes easy...STRETCH

you do not even know how important
this small workout is!

Odom's Revenge

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Scaled: No barbell...OOPS, burpees remain!

Do What?!?!

For time:................... scaled: "Iron Man" for time:

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Caption...YES, Tyler that is an ant!

I am Joshua, Mr. Joshua...

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

scale weight, not reps.

Rest

Be sure to make this an active rest. For some of you, I think there are some WODs to make up...

Hang Power Cleans

1-1-1-1-1-1-1

Too cold for a 10k....

5 rounds for time
10 Thruster @ 95lbs
10 Ring Pullups
Run 200m

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

*Sub situps for GHD situps

**Sub good mornings for hip and back extensions

***Weight scalable

REST DAY

Rest up, you need it.

Messin with saSQUATch... .wod 14 jan

Overhead squat 3-3-3-3-3 reps

Don't forget to check your balls before you mess with the SQUATch!

WOD 13 Jan 09---No Mommy, I don't wanna...Make Tyler do it!!!

Loc: ROTC bldg. time: 4 p.m.

Purpose of the power clean? Taking something really heavy from the ground so you can place it on, say a table. Video, Watch!!!

we only have 3 bars and 2 set of rings, first come first serve. WOD Break down, 2 persons at 1 time.

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Scale: 135, 115, 95...
We will have demonstrations and coaching on site, technique weight will be 65#, this will serve as the warm-up

WOD 12 JAN 09

Warm-up Run 1 mile easy, 2 X (5 pushups, 5 pull-ups, 10 sit-ups)

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

HA HA GET SOME, GO AGAIN...

SUB'S ...Lighter weight, and push-ups

Rest Day

Once again, we use rest days as an "active" rest. Meaning we do something constructive on our rest days to improve upon our weaknesses.

Run Play.

supposed to be a 5K.
but we decided to play around.

Raced 2x 50m (Tyler won both)

then ran 3x200m with 30seconds rest between reps
Jason...25, 28, 28
Tyler...27, 31, 31

Want to see what it feels like to run in slow motion...do this workout. the last rep, you will see.

For your viewing pleasure

Tuscaloosa dumpling...

Freakin' Sweet!

Front squats 5-5-5-5-5

Press 5-5-5-5-5

SHOULD'er I STAY OR SHOULD'er I GO...

alot of pullups

10 rounds:

3 weighted pullups
5 strict pullups (deadhang)
7 Kipping pullups

Break the set and the round does not count... ah, that hurts.

uhm, its a rest day.

Wet n' Wild

Loc. McKee park Time: 430-ish

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
50' KettleBell pull (near body weight) sub'd for 2 15' rope ascents

It's cold...It's wet : Dress appropriately and plan to get dirty.

oh and tabata squats, oooh get some, go again!

wet n.

Hang Power Cleans 1-1-1-1-1-1-1

thought of the day...Could we see Grace soon?