Basic everyday WODs.
Kurt
Skill
Attack your weaknesses until they are no longer weaknesses!
Conditioning
CF Games Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24 / 20)
12 Push presses (115 / 75)
9 Toes-to-bar
Judging by his appearance, it’s hard to believe Greg Glassman, the older man in the video below, created something as great as CrossFit. But even just listening to him it’s difficult to deny his intelligence and intrigue. Great video:
J.L.
Strength
Back squat 5 x 3 (5-10 lbs heavier than last time)
Press 5 x 3 (2.5 – 5 lbs heavier than last time)
Conditioning
Complete as many reps as possible in 11 minutes following the rep scheme below:
10 Kettlebell swings (53 / 35)
10 Abmat butterfly sit-ups
15 Kettlebell swings (53 / 35)
15 Abmat butterfly sit-ups
20 Kettlebell swings (53/35)
20 Abmat butterfly sit-ups
25…
25…
30…
30…
If you finish 30, go on to 35. If you finish 35, go on to 40, etc.
The 2013 CrossFit Games are this weekend. Can’t wait!
Should Humans Eat Meat? – Scientific American
Strength
Do 5 sets of the following:
2 power cleans + 1 power jerk
*Increase the weight each set
Conditioning
AMRAP in 12 minutes of:
18 Reverse front rack lunges – alternating (95 / 65)
30 Lateral jumps over the bar
12 Ring dips
Save the Tens:
Kav
Strength
Behind the neck push press 3-2-2-1-1-1
*Taken from the rack
Conditioning
5 Rounds of the following:
30 Seconds max hang power cleans (135 /95)
30 Seconds rest
30 Seconds max burpees
30 Seconds rest
30 Seconds max abmat butterfly sit-ups
30 Seconds rest
A few things to keep in mind for the mobility sessions and open gym on Sunday:
1) You will have to RSVP in advance, and the class limit is 15. 2) it will count as one of your days. For example, if you are signed up for 3 days/week, and you already attended the gym 3 times Monday through Saturday, you are not eligible for class (mobility/open gym) on Sunday. As much as I’d like to have everyone show up and get some mobility work in, class size still needs to be managed. Also, from 12-1 PM on Sunday, it is “open gym”. This is not for people who are new to CF. It is meant for the more advanced CFF members to come and make up a workout and/or work on some skill/strength work. If you are attempting a workout or a movement that you have no idea how to do, just don’t. The coach on hand is not there for full instruction because they’re busy keeping a general eye on all the people performing whatever movements are being performed. Also, keep in mind the hours CFF is open on Sunday. Even if you show up at 12:30 PM, be ready to leave by 1:00 PM.
I’m excited for this and I hope it’s beneficial for you. Excelsior!
This is a birthday present from Kenzie and Amy to Smash. I thought it was both clever and awesome. It’s good to have CrossFit friends.
400 meter
Strength
Deadlift 3-3-3-3-3
Find your 3 rep max deadlift
Conditioning
In 10 minutes, complete the following:
800 m run
Max wall-balls (20 / 14 lbs)
**Your score will be total number of wall-balls completed
We are more than happy to announce that Ben Howe will be the newest member of the coaching staff here at CFF. Not only is he a beast, but as a physical therapist, he is source of knowledge that all of us will benefit from. Ben will be running a mobility class and open gym on Sundays, and it really couldn’t be from someone more qualified. Can’t wait to see what he has in store for us.
Here is a quick bio on Ben Howe:
Ben studied Physical Therapy and Clinical Science at Ithaca College in Ithaca, NY, where he earned is Bachelor’s, Master’s, and Doctorate of Physical Therapy in 2006. Ben moved to Smyrna, TN in September 2012 to open and run a PT clinic with Benchmark PT, where he is the Clinical Director specializing in Manual Therapy, Dry Needling, Orthopedics and Sports Medicine. Prior to moving to Nashville, Ben practiced in Virginia, where he started CrossFit in early 2011 and received his Level 1 Trainer certificate in May 2012. Ben has competed and completed a Full Ironman (2011), multiple half ironmans, and multiple marathons.
Because we do Olympics lifts – the snatch and the clean and jerk – so often, it would be wise to read this: 6 OLYMPIC WEIGHTLIFTING HABITS TO BREAK TODAY!
Parker – and his infamous face
Skill
Spend 15-20 minutes attacking your weaknesses until they are no longer your weaknesses!
Conditioning
AMRAP in 18 minutes of:
15 Kettlebell swings (53 / 35)
12 Box jump overs (24 / 20)
9 Knees to elbows
Snatches and Love – Performance Menu
The Rock’s Meal Plan – Power Athlete
Rob and Heidi
Strength
Take roughly 5 minutes to work up to a moderately heavy weight, then
Every minute on the minute for 12 minutes, complete the following snatch complex: 1 power snatch + 1 hang squat snatch
Conditioning
Complete 4 attempts of the following:
400 m sprint
*Start the clock at the start of your first run. Rest EXACTLY two minutes between efforts. Your score is total time minus six minutes.
400 m world record:
Allison
Strength
Back squat 5 x 3 (5-10 lbs heavier than last time)
Press 5 x 3 (2.5 – 5 lbs heavier than last time)
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
I’ve posted this before, but it’s worth a fresh read every now and then: 42 THINGS I LEARNED LEADING UP TO 2013
Scott doing a KB snatch + OH lunge
Strength
Deadlift 5-5-5-5-5
Find your 5 rep max deadlift
Conditioning
3 rounds for time of:
7 Deadlifts @ 60% of 5 rep max
14 Pull-ups (if you can do chest to bar, do them)
200 m run with medicine ball (20 / 14 lbs)
Amy Ring and Kenzie Hruby are having a party this Saturday. They are moving soon and want to throw a party before they do. Everyone from the gym is invited. This is from the FB invite: “Hey all! We are having a party/cookout on Saturday before we move out in two weeks! We would love to have everyone join us. We have a pretty big backyard and porch we want to make use of(hence corn hole and beer pong). Feel free to drop in whenever after 2pm (assuming everyone will be at the wod that morning). We’ll have coolers, ice, the grill heated etc. for anyone who would like to bring food to grill or drinks. We’ll have some beer/snacks but by all means bring food and booze! Everyone is welcome to drop by and the weather looks promising. Hope everyone can make it! Also, spread this invite around!” Go friend them on FB and/or invite yourself to the party.
Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter
Girls, read this: Video and photos: More Staten Island women weight training to gain strength, lose inches
The Centers for Disease Control announces that salt, in the quantities consumed by most Americans, is not a health hazard. I’m glad I’ve never avoided salt intake. Be healthy and sprinkle those ribeyes with plenty of salt, folks!
Melissa
Strength
Weighted push-up 3-2-2-1-1-1 (demo video)
*If you struggle with push-ups without weights, skip the weights altogether and work on bodyweight push-ups*
Conditioning
AMRAP in 12 minutes of:
12 Clapping push-ups (demo video)
18 Abmat butterfly sit-ups
12 Sumo deadlift high-pulls (95 / 65)
*Again, if you struggle with push-ups, skip the clapping and just do regular push-ups or modified push-ups (snake up, stay tight and rigid on the way down)*
I agree with lots of this. Read up: 50 Ways to Get Better at CrossFit
Do you have kids? Get them into weightlifting/CrossFit: Phys Ed: The Benefits of Weight Training for Children – The New York Times
Why Productive People Get Up Insanely Early – Fastcompany.com
Cool Video: