Basic everyday WODs.
Smash Snatchin’
Strength
Front squat 5-5-5-5-5
Increasing the load each set, find your 5 rep max front squat
Conditioning
3 rounds for time of:
200 m farmers carry (53 / 35)
20 Goblet squats (53 / 35)
15 Ring-dips
7 Things You May Be Doing That Impair Workout Recovery – Mark’s Daily Apple
Satan’s Tricycle
Strength
Take 15 minutes to work up to a heavy snatch balance (AHAP) Demo video
Conditioning
3 rounds for time of:
8 Overhead squats (135 / 95)
16 Toes to bar
400 m run
The 20 Health Benefits of Real Butter – Well Food Company
Baltimore researchers turn carnivorous fish into vegetarians – The Washington Post
Coach Mike Burgener coaching the snatch balance:
D-Mac
Strength
Shoulder press 5 x 5 @ 60% of 1RM
Conditioning
Complete the following for time:
30 Kettlebell swings (70 / 53 lbs)
30 Sprawl balls (20 / 14 lbs)
20 Kettlebell swings
20 Sprawl balls
10 Kettlebell swings
10 Sprawl balls
The Tennessean does a good job covering the CF Games and Rich Froning: Cookeville man again named ‘Fittest on Earth’ – The Tennessean
A 17 year old girl doing things most men can’t do. Girls kick ass! (Keep in mind 1 kg = 2.2 lbs):
Pat working on his standing bench press
Strength
Back squat 5 x 5 @ 60% of 1RM
Conditioning
CrossFit Games 12.5 Open Workout
AMRAP in 7 minutes of:
3 Thrusters (100 / 65)
3 Chest to bar pull-ups
6 Thrusters
6 C2B Pull-ups
9 Thrusters
9 C2B PU
12…
12…
15…
15…
Ascending by 3 reps each round, climb as high as you can in the 7 minutes.
I read this on CrossFit One Worlds blog and couldn’t agree more. Must read:
“Many of you are ready to start venturing out of the confines of CrossFit One World and start participating in local CrossFit competitions. If you’ve never competed in a competition, it’s a great experience. A competition can bring out a beast in you that you might not know even exists.
Just make sure you aren’t a gym hero/competition zero. These are peeps who crush it in the gym and then disappear in competition. How does this happen? There are several reasons:
TOO FAST TO CARE- “3,2,1…Go!” The clock starts and then full range of motion goes to shit. All this athlete cares about is finishing the workout faster than everyone else. Doesn’t matter if their movement is shit. As long as they finish first, the ends justifies the means. Train like this every day and you are in for a big surprise when you start hearing “no rep” from your competition judge over and over again. Train like you fight. A boxer can’t win a fight throwing half a punch.
CHERRY PICKING- Only show up on the days when the workout is something you are good at? Something you are bad at in CrossFit is affectionately known as a “goat.” Poor goats. I wonder what they did to deserve that? You are gonna run into problems when a herd of your goats shows up at the local competition and all those goats start bitting you on the ass……
POOR PROGRAMMING- There are actually CrossFit gyms that don’t do strength programming. HUH? These gyms are pumping out cardio kings and queens. Unfortunately, as soon as workouts get a little weight in them, these kings and queens topple.”
Uninvited guests: the top 10 (or so) athletes we’d love to see compete in the CrossFit Games.
Olivia
Strength
Deadlift
Every minute on the minute for 12 minutes do 2 deadlifts @ 85% of your 1RM
Conditioning
AMRAP in 12 minutes of:
15 Wall-balls (20 / 14)
30 Double-unders
*If you don’t have double unders yet, do 90 singles per round
3 Reasons to Get Upset About CrossFit – Huffington Post
The Lunatic Farmer: Internationally known for his agricultural practices in Virginia, Joel Salatin calls it like he sees it—and there’s a lot he’s calling out – The CrossFit Journal
Did you sign up for the Scary Strong Games yet?
Skill
Spend 15 minutes working on a weakness
Conditioning
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Ahh, pull-ups, push-ups and air squats…probably the three most commonly cheated movements in CrossFit. Most people obviously don’t purposefully attempt to cheat, but it’s common for folks to lose focus in the midst of a workout and not get the full range of motion they need to be getting. The movements are always demonstrated with a focus on the points of performance and the standards are thoroughly explained, so try to do your best in keeping the movements up to those standards. When you hold yourself to strict standards, I promise it will pay off in the long run.
How Exercise Can Help Us Learn – New York Times
Strength
Shoulder Press 3-2-2-1-1-1-1
If you have a current 1 RM, match these percentages with the rep scheme above: 60%, 70%, 80% – 90% – 95% – 100% – 103-105%
Conditioning
5 Rounds for time of:
20 Abmat butterfly sit-ups
15 Box jumps (24 / 20)
10 Push presses (115 / 75)
Want to strengthen your ankles to help prevent injuries? Watch this video and do these exercises: How to prevent ankle injuries
Want to shed fat without doing anything except exposing yourself to cold(er) temperatures? Very interesting read: Brown Fat: It’s a Big Deal
What a great idea. I am totally going to order a box of these when they’re released. I have no problem eating bugs (as long as they don’t look, smell, or taste like bugs). Just donated some money, too. Check out this video: Exo: Protein Bars Made from Cricket Flour
This guy is pretty sick:
Strength
Take 15 minutes to build up to a heavy power snatch (AHAP)
Conditioning
AMRAP in 10 minutes of:
3 Power snatches (120 / 75)
6 Overhead squats
9 Bar over burpee
Take one minute out of your day and vote for CFF member Matt Phillips. Do it! Go to http://gnc.promo.eprize.com/respect/ and vote in the PIC and VIDEO category! The Real Man of Steel: Spinal Cord Injury to CrossFit
40 Maps They Didn’t Teach You In School – Bored Panda
WWE Champion John Cena snatching 304 lbs. Not the prettiest snatch in the world, but still pretty impressive:
Paige’s last day…we’ll miss you, Paige!
Strength
Back squat 3-2-2-1-1-1-1
Our 8 week squat cycle has come to an end. It’s time to test our 1 RM again. Safety first: be sure to ask for a spotter.
Conditioning
“Grace”
For time:
30 Clean and jerks (135 / 95)
You can now register to compete in the Scary Strong Games. If I think you’re ready to compete I will personally ask you to do this, and I will keep pushing it on you until you register. Competition is good for you. It is the ultimate way to test your strengths and weaknesses, it will give you a goal to strive toward and it will help build your character and integrity as an athlete. Do it. Sign up. You won’t regret it.
Why We Compete – CrossFit Sacramento
The Female Form: Embrace Your Genetics and Find Beauty in Being Unique
How Coffee Could Save Your Life – Time
We’ll miss you, Melissa!
Skill
For 15 minutes, work on making your weaknesses your strengths!
Conditioning
AMRAP in 20 minutes of:
10 Box jumps (24 / 20 inches)
10 Wall-balls (20 / 14 lbs)
100 m run