Wednesday, May 22, 2013

Happy Birthday, Pat!

Happy Birthday, Pat!

Workout of the Day

Warm up
Run or row 200 m, then
2 rounds of
5 Push-ups
10 Walking Lunges (5 each leg)
15 Sit-ups

Strength
Deadlift
Perform 3 deadlifts every minute on the minute for 10 minutes (add 5-10 lbs to last session) or begin at 70-80% of 1RM

Conditioning
Pat’s Birthday Workout!
4 rounds for time of:
14 Kettlebell swings (53 / 35 lbs)
28 Double-unders
14 Wall-balls (20 / 14 lbs)

Monday, May 20, 2013

street run

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Back squat 5 x 3 (5-10 lbs heavier than the last time done)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than the last time done)

Conditioning
Complete the following for time:
50 Back squats
800 m run

Men: if your back squat is greater than or equal to 300 lbs, Rx weight  will be 155 lbs for the workout. If it is under 300 lbs, the Rx weight will be 135 lbs. Ladies: if your squat is greater than or equal to 200 lbs, the Rx weight will be 105 lbs. If it is under 200 lbs, Rx weight will be 95 lbs. The bar starts on the ground. Every time you drop the bar, complete 4 burpees.

It has been getting pretty toasty outside, so I’d like to remind everyone to hydrate, hydrate, hydrate. Drink at least 32 ounces of water an hour before coming to the gym, and be sure to drink even more while you’re at the gym, especially during the strength portion of the hour, to prepare yourself for the conditioning. And then drink even more post WOD. Being properly hydrated is key to performing well. Also, know your limits when you’re pushing yourselves during the workout. Don’t go overboard. Listen to your body, especially if you feel pain or lightheadedness, etc. Rhabdomyliosis is a real thing and, although it is not very common, it can occur, especially if you’re dehydrated or you don’t know your limits.  Remember, it is just exercise, so let’s not die doing it, for crying out loud ; )

 

Friday, May 17, 2013

Heidi overhead squatting

Heidi overhead squatting

Workout of the Day

Warm up
500 m row or 400 m run
Group mobility

Strength
Front squat 5 x 3 (5-10 lbs heavier than the last time done)
Push press 5 x 3 (2.5 – 10 lbs heavier than the last time done)

Conditioning
15 – 12 – 9 – 6 – 3 – 1  – rep rounds of Power Cleans ( 135 / 95 lbs)
1 – 2 – 3 – 4 – 5 – 6 rep rounds of wall-climbs (wall climb demo video)

For this workout you will do 15 power cleans and 1 wall-walk, then 12 power cleans and 2 wall-walks, then 9 power cleans and 3 wall-walks, etc. 

Who wants to go to regionals??? Let’s get a crew together to carpool up to Columbus, OH and watch the Fittest on Earth and then have some fun while the competitors rest. Let Katelyn or me know if you’re interested! So far it’s me, Katelyn and Mark and Ashley Love that are going. It’ll be a blast. It’s the second weekend of June (7th-9th).

The Ultimate Productivity Blog

Donny Shankle Power Cleans 180 kg (396 lbs) like a toy!

Thursday, May 16, 2013

Killer Pat

Killer Pat

Workout of the Day

Warm up
Row 500 m or run 400 m

Skill
Dedicate some time working on a weakness. Gymnastics or double unders.

Conditioning
30 Hanstand push-ups
40 Pull-ups
50 Kettlebell swings (53 / 35 lbs)
60 Butterfly Abmat sit-ups
70 Burpees

Wednesday, May 15, 2013

Tyler, Johnson, and Parker swinging away

Tyler, Johnson, and Parker swinging away

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength 
Do three deadlifts every minute on the minute for 10 minutes @ 70-75% of 1 RM
(if you were here last Wednesday, add 10 lbs)

Conditioning
Complete the following for time:
40 Kettlebell Snatches (53 / 35 lbs)  20 each arm
30 Toes to bar
20 Box jumps (30 / 24 inches)
400 m run

Heroic wife stabs home invader to death with a kitchen knife: Crossfit gym owner fatally knifes intruder as he tries to strangle husband after bursting in on her first Mother’s Day

NCIS Los Angles goes CrossFit!

Tuesday, May 14, 2013

Alicia

Alicia

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Take 15 minutes to work up to a heavy Snatch

Conditioning
2011 CF Games 11.1 Workout
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55 lbs)

Famous vegan Alex Jamieson eating meat after 12 years

“I just got sentenced the death Penalty for first dagree murder on 155kg (341 lbs) snatch. That weight was talking smack to all of us at Crossfit Lando, so I had to buried it six ft deep.” – Jon North

Monday, May 13, 2013

Whitney with a good looking snatch set up

Happy Birthday, Whitney!

Workout of the Day

Warm up
Row 500 m/ Run 400 m
Group mobility

Strength
Back squats 5 x 3 (5 – 10 lbs heavier than the last time done)
Press 5 x 3 (2.5 – 5 lbs heavier than the last time done)

Conditioning
Whitney’s Birthday Workout
AMRAP in 10 minutes of:
27 Push presses (75 / 55 lbs)
27 Wall-balls (20 / 14 lbs)
200 m run

 

Saturday, May 11, 2013

Workout of the Day

Warm up
Group mobility
Medicine ball drills

Team Workout
5 rounds for time of:
400 m run with plates (25 / 15 lbs)
30 Deadlifts (155 / 105 lbs)
100 Anchored sit-ups
30 Wall-balls

*both partners do the run, but only one person works at a time while doing the deadlifts, sit-ups, and wall-balls.

Friday, May 10, 2013

John doing thrusters. A beast in the making!

John doing thrusters. A beast in the making!

Workout of the Day

Warm up
30 calories on the rower or Airdyne
Group mobility

Strength
Front squats 5 x 3 (5 – 10 lbs heavier than the last time done)
Push press 5 x 3 (2.5 – 5 lbs heavier than the last time done)

Conditioning
21-15-9
Hang squat cleans (95 / 65 lbs)
Pull – ups