Friday, July 31, 2009
Day 1: Named benchmark triplet... monostructural, weight lifting, gymnastics... This workout is typically 3 rounds for time, but we will be doing 4 rounds.
Day 2: Heavy Lifting, 2 movements...
Day 3:A workout we have never done... and it's gonna hurt.
Thursday, July 30, 2009
Wednesday, July 29, 2009
1 set max reps double unders
1 set head-to-floor (pause at floor) HSPU
Strength: Tabata deadlift 185# .....or.... dimel deadlift 185x2 sets 5 minute rest b/w.
5 rounds for time of...
5 Chest 2 bar pull ups
10 HSPU (h2f)
15 Kettlebell swings (24 kg)
20 Double Unders
Tuesday, July 28, 2009
Monday, July 27, 2009
Sunday, July 26, 2009
Saturday, July 25, 2009
Friday, July 24, 2009
Thursday, July 23, 2009
Wednesday, July 22, 2009
Tuesday, July 21, 2009
Monday, July 20, 2009
Saturday, July 18, 2009
Friday, July 17, 2009
You wanna run... or you wanna lift? Well, guess what... you CAN have your cake and eat it too my friend!
20 Hang Clean, 135#
10 Power Clean, 135#
**Attention Lt. Odom... Give us a SITREP... We need an update from the front!!!
Thursday, July 16, 2009
Wednesday, July 15, 2009
Tunes to fuel your WODs...
Metallica (of course)
Rage Against The Machine
Black Label Society
*if you have more, feel free to list what gets you through the torture. This is my current playlist... and it work pretty well.
Tuesday, July 14, 2009
Monday, July 13, 2009
Sunday, July 12, 2009
10 Rounds for time:
3 weighted pull ups (35#/45#)
5 strict pull ups
7 kipping pull ups
*each time you drop from the bar counts as one set.
Friday, July 10, 2009
Thursday, July 9, 2009
Strength wod: Shoulder press 3-3-3-3-3
Complete as many rep as possible (AMRAP) in 3 minutes of each of the following movements. For the row, count calories. Rest exactly 6 minutes between exercises.
AMRAP of Chest 2 Bar pull-ups in 3mins
rest 6 mins
AMRAPHandstand push-ups in 3mins
Wednesday, July 8, 2009
Front Squat 185#
GHD Sit-ups (sub ab-mat if no GHD)
Tuesday, July 7, 2009
Ties get the lower number and the next competitor gets his or her place. For example, Bob and John tie for thirteenth and Dan comes in right behind them in fifteenth. Bob and John each get 13 points, while Dan gets 15 points.
The man and woman with the lowest total points after all the events are Champions, and the team with the lowest total points after all events takes home the Affiliate Cup.
The Affiliate Cup
The Affiliate Cup competition on Friday, July 10 will be comprised of three events. The schedule will be similar to last year's competition in that three workouts will be happening simultaneously at each time slot. When all teams have completed their first workout (a third of the teams at each of the three workouts), there will be a short break. The teams will then move on to their second workout with the same basic schedule. And again for the third.
The performances in the workouts will be ranked according to time, loads, reps, and/or rounds. One point for every place as described above. The five teams with the lowest scores will compete on Sunday morning in the final event. The ranking of the final event will be added to the totals from Friday, and the team with the lowest score will win the Affiliate Cup.
The Individual Competition
The Individual competition on Saturday, July 11 will be comprised of five events. All athletes will compete in the events in the same order. At the end of each event, the results will be announced with the relative ranking of each athlete determining their score as described above.
The overall ranking going into each event will determine the reverse starting order for that event. For example, the athletes that win the first event will get to go last in the second event, while the athletes that come in last in the first event must go first in the second. The athletes in the lead (those with the lowest running total) after two events get to go last in the third event. And so forth.
Not all athletes will stay in the competition. After the second event, the bottom ten men and the bottom ten women (those with the most points) will be eliminated from the competition. After the fourth event, the remaining bottom ten men and ten women will be eliminated from the competition. At this point, there will be approximately 55 athletes competing in the final event (for each men and women).
The day will conclude after the fifth event. At that point, the 16 men and 16 women with the lowest total points will be invited to compete on Sunday. If by chance there is a tie for 16th place, the athlete with the best single placement in any of the five events will be awarded the invite.
There will be multiple events on Sunday, and the same scoring by rank will continue and be added to Saturday's totals. At the end of Sunday's events, the man and woman with the fewest total points from all events on both days will be crowned Champions.
On Wednesday afternoon 1400 PDT, we will publish the workouts, movement standards, and schedule for Friday's Affiliate Cup competition.
On Friday morning 0600 PDT, we will publish the workouts, movement standards, and schedule for Saturday's Individual competitions.
***Taken from the Crossfit Games official website***
Monday, July 6, 2009
Sunday, July 5, 2009
Saturday, July 4, 2009
Friday, July 3, 2009
Thursday, July 2, 2009
**For the HSPU use parallettes or some thick 45# bumper weights to raise your hands off the floor and allow your head to dip past hand level.
**For the D-U, I have no suggestions because I am terrible at them. Good luck.
Wednesday, July 1, 2009
10 Front Squat (165#)
*Speal can do this in 3:48...
There, at least now you have a goal.
For all you followers out there... We will cease following the main crossfit website in preparation for the 2010 crossfit qualifiers. We will be switching to our own programming and adding a strength movement into the warm-up. For all that wish to follow along on our programming feel free to post times, thoughts, and suggestions to comments. Keep it up because it is going to be a long hard road.