Central Oregon CrossFit

June Painstorm WOD! Come and get it at 9am!

Saturday 6/2/12

Workout of the Day: 

The June Painstorm (courtesy of CrossFit Northeast England):

5000lb from Ground to Overhead

Choose your own load and complete GTOH reps totalling 5000lb (e.g. 25 reps@200lb = 5000lb).

The first time you break complete 1 round of 5 Handstand Push-ups, 10 pull-ups, 25 squats before resuming GTOH.

Second time you break, do 2 rounds before getting back on the bar. Third break do 3 rounds etc.

Post load used and total time.

Quote of the Day: "Painstorms are so much fun!"

--Anonymous

June is here! Double-roller-door AC will be on in the gym today!

Friday 6/1/12

Workout of the Day:  

Five rounds for time of:
75/50 pound Push press, 25 reps
50 Double-unders

Interval of the Day: 2/3rds BW Tabata Deadlifts

Challenge of the Day: Max wall sit holding a 15#/10# plate in arms against chest

Movement of the Day: Push press

Quote of the Day: "If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek

Thank you for all your time and help Coach Colin!!!!

Thursday 5/31/12

Workout of the Day: 

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Interval of the Day: Run 1 Mile

Challenge of the Day: Max consecutive wall climbs, resting only at the top.  Chest contacts wall on the top, chest "touch and go" on the ground.

Quote of the Day: "The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."
-K. Patricia Cross

Thanks Coach Colin for all of your help guiding team COCF at Regionals!  Thanks for all the time and effort you put into traveling to our box for team workouts, prepping team WOD's and all the coaching at Regionals.  We deeply appreciate the sacrifice and effort you put in on our behalf!  Thank you!

Great job Chris Liston at Regionals!!!

Wednesday 5/30/12

Workout of the Day: 

Squat clean 10-8-6-4-2-1-1

Interval of the Day: Tabata overhead squats (pvc)

Movement of the Day: Squat clean

Quote of the Day: "Coaching helps you take stock of where you are now in all aspects of your life, and how that compares to where you would like to be."
-Elaine MacDonald

Huge congratulations to our buddy, Coach Chris, who finished in 12th place as an individual competitor at Northwest Regionals!  Great job Chris, it was so much fun to cheer for you!

An unusual ladder WOD...come and get it!

Tuesday 5/29/12

Workout of the Day: 

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Men: Rx'd/ 75% BW/ 50% BW

Women: 75% BW/ 50% BW/ 35% BW

Challenge of the Day: Consecutive unbroken GHD sit-ups

Movement of the Day: Bench press

Quote of the Day: "We have a strategic plan. It's called doing things."
- Herb Kelleher, Southwest Airlines

Merinda and Tami teaming up for deadlifts on WOD #1 at Northwest Regionals this weekend!

Great job Team COCF this weekend at NW Regionals!  Thanks for all the time and effort you put into representing us...can't wait till next season already!

Memorial Day WOD - 9 AM

Monday 5/28/12

Workout of the Day

Three rounds for time of:

Run 400m/Row 450m 
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20/14 pound ball
20 Pull-ups 
10 Handstand push-ups

2 Rope climbs

 

Movement of the Day: Medicine ball cleans

Quote of the Day: "The patriot's blood is the seed of freedom's tree."

--Thomas Campbell

Go Team COCF at Northwest Regionals! No classes this weekend

Friday-Sunday Memorial Day Weekend

No classes scheduled today or this weekend.  9AM workout on Monday morning.

Go Team COCF!!  Get live updates at: http://games.crossfit.com/region/north-west

Only classes today: 7AM, 9AM, Noon

Thursday 5/24/12

Workout of the Day: 

Seven rounds for time: 
10 Sumo-deadlift high-pulls 95#/65#
10 Ring dips 

Interval of the Day: 3 rounds for time with no rest:

Run 200 meters then Row 200 meters

Challenge of the Day: Tuck hold (from bar) for max time

Movement of the Day: SDHP

Quote of the Day: "I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

GO TEAM COCF at CrossFit Regionals this weekend in Washington!

We will be cheering like crazy for you guys; both those of us who will be at the event and those who cannot go.  We love you guys, you are amazing, and we know you will KILL IT!!  Hopefully team COCF will earn a spot at The Games in July with Joey Lochner!

REMINDER:

As our coaches will all be in Washington, our last classes for the weekend will be today at 7am, 9am and Noon.

MEMORIAL DAY MONDAY

The only class on Monday will be at 9am....so be there!

Form First!

Wednesday 5/23/12

Workout of the Day: 

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Quote of the Day: "The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

Important Announcements about CLASS CANCELATIONS THIS WEEK AND WEEKEND!

Tuesday 5/22/12

Workout of the Day: "Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 32/24kg
28 Strict Pull-ups
28 Kettlebell clean and jerk, 32/24kg
28 Strict Pull-ups
Run 800 meters

Challenge of the Day: Consecutive ring dips

Movement of the Day: Kettlebell clean and jerks

Quote of the Day: "You miss 100 percent of the shots you never take."
- Wayne Gretzky

If you don't look like this on your kettlebell clean and jerks ...you aren't going hard enough!

ANNOUNCEMENTS FOR THIS COMING WEEKEND!

CrossFit Northwest Regionals in Puyallup, Washington this weekend Friday - Sunday

Come join the crew heading up to the Seattle suburbs this weekend to cheer like crazy for Team COCF and other friends from Central Oregon like Coach Chris Liston who will be competing as an individual!  The competition begins on Friday morning.

Due to the competition this weekend: there will be NO CLASSES after NOON class on THURSDAY!  That is, on Thursday this week, there will only be 7am, 9am and Noon classes...NO EVENING CLASSES as all of our coaches will be at or in route to Puyallup.  And there will be no classes on Friday or Saturday this weekend.

MEMORIAL DAY!!

We will only have one workout on Memorial Day (Monday) at 9 AM!!  Make plans to join in on this fun group workout as it will be your only chance that day!

Regionals this weekend!!

Monday 5/21/12

Workout of the Day: 

Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/14 pound ball

Strength Set of the Day: Squat snatch 3-3-3-3-3

Movement of the Day: Squat snatch

Quote of the Day: "A good teacher is a master of simplification and an enemy of simplism."
- Louis A. Berman

Wayne looking strong!

Painstorm at 9am

Saturday 5/19/12

Workout of the Day:  "5/19 Painstorm"

For time:

Run/Row 400m, then five rounds of:

• 19 Burpees
• 19 Kettlebell Swings (24/16kg)
• 19 Sit-ups
• 19 Push Press (65#/45#)

Then, Run/Row 400m

Can you do a true burpee "box jump"?

Friday 5/18/12

Workout of the Day:  

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
7 Deadlifts at 345/225
7 Muscle-ups *
then,
Three rounds of:
21 Wall ball shots, 20/14lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 32/24kg
28 Burpee box jumps, 24"/20" box **
100 foot Farmer carry, 32/24kg
3 Muscle-ups *

 

* Muscle-up Modification - for each Muscle-up:

2 ring dips (banded if necessary)/3 ring rows

** Burpee box jump:
The athlete must face the box at the bottom position, with the athlete's chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.

Movement of the Day: Burpee box jumps **

Quote of the Day: "All coaching is, is taking a player where he can't take himself."
- Bill McCartney

Josh is gearing it up for Regionals on Team COCF NEXT WEEKEND in Puyallup Washington!

No Squats!

Thursday 5/17/12

Workout of the Day: 

21-15-9 reps for time of:
L-pull-up
25/15 pound Weighted back extension

Interval of the Day: Row 3 x 250m for fastest interval w 20 sec rest

Challenge of the Day: 15 rep push press (4 Levels)

Movement of the Day: Push press

Get your Games on!

Wednesday 5/16/12

Workout of the Day: 

2012 CrossFit Games Regional: Individual Event 4

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

Movements of the Day: Back squat/Shoulder to overhead/Front squat/ Overhead squat

Quote of the Day: "Confidence is contagious; so is lack of confidence"
- Vince Lombardi

 
You can never have too many clips on the bar!

Run fast and hard!

Tuesday 5/15/12

Workout of the Day: 

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post total time including rest

Challenge of the Day #1: Consecutive jump rope singles

Challenge of the Day #2:

3 minutes to complete as many UNBROKEN Sumo-deadlift high-pulls as possible (45#/35# or scaled accordingly). 

Apex of lift is just under the chin.  You may rest with the weight at the hang position.  Once you drop the weight or rest plates on the floor, you are done.

Movement of the Day: SDHP

Five sprint sets!

Monday 5/14/12

Workout of the Day: "The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Interval of the Day: Tabata box jumps for total reps at 20"

Challenge of the Day: Free standing handstands

Movement of the Day: Power cleans

Quote of the Day: "Training is everything. The peach was once a bitter almond; the cauliflower is nothing but cabbage with a college education."
- Mark Twain

Wacky wiping!

A Hero for your Painstorm

Saturday 5/12/12

Workout of the Day:  "Whittman"

Seven rounds for time of: 

15 Kettlebell swings at 24/16kg

15 Power cleans at 95/65 pounds

15 Box jumps at 24"/20" box

"Yeah...I know"

On the minute...every minute

Friday 5/11/12

Workout of the Day: 

2012 CrossFit Games Regional: Individual Event 5 *

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 95/65 pounds men: 10 pounds and women 5 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

* Workout modified to give the average student around eight to ten rounds.  Start with a weight that will allow you around eight to ten rounds before failure.

Challenge of the Day: Complete for time:

Row 800m, 30 Burpee box jumps 24"/20", Run 800m

Movement of the Day: Snatch

Quote of the Day: "An infallible method of making fanatics is to persuade before you instruct." - Voltaire

Crossfitters can wear girlie colors!  Way to rock it Michelle!

Dip-Drive-Drop!

Thursday 5/10/12

Workout of the Day:  

Push jerk 5-4-3-2-1-1-1

Interval of the Day: Tabata pull-ups (post lowest round)

Challenge of the Day: GHD hip extensions in 1 minute

Movement of the Day: Push Jerk

Quote of the Day: "The only discipline that lasts is self-discipline."
- Bum Phillips

 Tracie cranking out her KB Swings while doing the Helen Challenge!

Spring Challenge Make-up Opportunity Tonight at 7PM!

Wednesday 5/9/12

Workout of the Day: "Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Movement of the Day: Back squat

Quote of the Day: "If what you did yesterday seems big, you haven't done anything today."

 -Lou Holtz

Spring Challenge Re-Do TONIGHT at 7pm for those of you who couldn't make it last Saturday. Be there so we can get your times. Stay Tough on the Nutrition challenge. Good Job everybody!

Tackle Event Number 2

Tuesday 5/8/12

Workout of the Day: 

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225/135 pound Hang clean, 30 reps

Challenge of the Day: Rope Climb (4 Levels)

Movement of the Day: Hang clean/ Rope climb

Quote of the Day: "Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan."
- Knute Rockne

How could this athlete improve her set-up position while preparing to go overhead?

YAY!! MORE HANDSTAND PUSH-UPS!

Monday 5/7/12

Workout of the Day: 

2012 CrossFit Games Regional: Individual Event 1

"Diane"

21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups

Challenge of the Day #1: 30 seconds of L sit then 30 seconds of hollow rock – 5 minutes straight with no rest

Challenge of the Day #2: Consecutive clapping push-ups

Movement of the Day: Deadlift/ HSPU

Coach Scott leading a packed class through clean and jerk

Spring Challenge Part One at 9AM Today!

Saturday 5/5/12

Workout of the Day: Spring Challenge: "Helen"

Three rounds for time:
Run or Row 400 meters
21 Kettlebell swings 24/16kg
12 Pull-ups

* The weight of the Kettlebell swings and the pull-ups can each be modified if needs be....no problem!

A true hero

Friday 5/4/12

Workout of the Day: "J.J."

For time:
185/135 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185/135 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185/135 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185/135 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185/135 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185/135 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185/135 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185/135 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185/135 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185/135 pound Squat clean, 10 reps
1 Parallette handstand push-up

Movements of the Day: Squat clean/parallette HSPU and mods

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Reminder: Spring Challenge Part I and Nutrition Workshop this Saturday at 9am

Thursday 5/3/12

Workout of the Day: 

Bench Press 3-3-3-3-3

Interval of the Day: Tabata toes-through-rings

• Post lowest rep round, modify with K2E from rings


Challenge of the Day: Consecutive double-unders

Great focus!

THIS SATURDAY MAY 5 at 9 am all members come to our:

 

Spring Challenge 2012 !!

 

We will be doing the first Spring Challenge at our new Box. This will be a workout that can be done by all and scaled as needed. We will then re-do this Wod as a group 6 weeks later. BE THERE!!

Following the workout Coach Merinda will talk Briefly about Nutrition and we will all start a nutrition challenge on Monday May 7. This will be a fun event and you will see some amazing results 6 weeks later.

Spring Challenge this Saturday at 9am!

Wednesday 5/2/12

Workout of the Day:  

Select an object or mark that is an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Men: 18" jump/ 14" jump/ 3 modifications

Women: 14"/ 8"/ 3 modifications 

Challenge of the Day: Max box jump height

Nice ring L-sit Tim!  Who's that angry furry guy in the background???

THIS SATURDAY MAY 5 at 9 am all members come to our:

 

Spring Challenge 2012 !!

We will be doing the first Spring Challenge at our new Box. This will be a workout that can be done by all and scaled as needed. We will then re-do this Wod as a group 6 weeks later. BE THERE!!

Following the workout Coach Merinda will talk Briefly about Nutrition and we will all start a nutrition challenge on Monday May 7. This will be a fun event and you will see some amazing results 6 weeks later.

Our May-Day gift to you!

Tuesday 5/1/12

Workout of the Day: 

For time:

100 Overhead Squats at 95/65

• 400 Meter run penalty for each time you drop the bar!

Challenge of the Day:

• For time: consecutive pistols - total of 30-50

Movement of the Day: Overhead squat

We've had torn up hands from pull-ups, torn up shins from deadlifts...now Sean sports a scalp rash from bustin' out the handstand push-ups!

A crazy tabata pairing...come and get it!

Monday 4/30/12

Workout of the Day: 

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135/95 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total muscle-ups and total clean and jerks

* Muscle-up substitutions: alternate rounds of max pull-ups and max ring/box dips

Movement of the Day: Clean and Jerk

Met-Con of the Day: Row 2k

Challenge of the Day: Max wall ball shots in 2 minutes

And Ty wins!

Run on into the box today to get your week of WODs started right!!

Painstorm at 9AM

Saturday 4/28/12

Workout of the Day: 

The March Painstorm, courtesy of CrossFit Northeast England:

15-12-9
Thruster, 135/95
Pullups

Rest 3 mins

15-12-9
Power cleans 155/105
Ring dips

Rest 3 mins

15-12-9
Deadlift 265/185
HSPU

A "Deadly" Day!

Friday 4/27/12

Workout of the Day:  

Deadlift 1-1-1-1-1-1-1

Interval of the Day: Run 2 x 400 meters

Challenge of the Day: 5 sets of 10 ring rows

Movement of the Day: Deadlift

This workout works it all!

Thursday 4/26/12

Workout of the Day: 

For time:
Run 400 meters
95/65 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95/65 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95/65 pound Thruster, 9 reps
9 Pull-ups

Strength Set of the Day: Press 5-4-3-2-1

Challenge of the Day: Burpees in 1 minute

Movement of the Day: Press/thruster

Ladies take note: the Tue/Thu 7am dudes have a tendency to remove their shirts!

It's up to you!

Wednesday 4/25/12

Workout of the Day: 

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Interval of the Day: Alternating Tabata lunge-jumps/air squats

Challenge of the Day: Wall sit hold...for max time

Quote of the Day: "It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

-- Theodore Roosevelt

Then Lieutenant Colonel, US Army Teddy Roosevelt and his Rough Riders
at the top of the hill, Battle of San Juan, during the Spanish-American War.

One more 800m sandwich!

Tuesday 4/24/12

Workout of the Day: 

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Strength Set of the Day: Split clean 5-5-5-5-5

Cash out: 400m pinch plate carry

Movement of the Day: Split clean

Dan's digging deep!

Begin the week with a WOD

Monday 4/23/12

Workout of the Day: 

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Strength Set of the Day: Jerk kettlebell or dumbells 15 min total time.

Start on skills with pvc and move into 5.5.4.4.3.3.3.2.2

Movement of the Day: Kettlebell/Dumbell Jerk

Painstorm WOD at 9AM!

Saturday 4/21/12

Workout of the Day: "Deck of Death"

Fancy Nancy!

Friday 4/20/12

Workout of the Day:

Five rounds for time of:
400 meter run 
15 Overhead squats at 95#/65# 

Kettlebell Work: 5 minutes of kettlebell single arm alternating swings

Cash out: Strict pull-ups, 5 sets of 5-10 unbroken reps

Movement of the Day: Overhead squats

Only in CrossFit...

Thursday 4/19/12

Workout of the Day: 

Five rounds for time of:
Handstand walk 25 yards
50 Squats

Mods: handstand walk arounds on box or shoulder taps on wall

For Fun!: Burpee ladder 10-1 race as a class

Challenge of the Day: Hold chin over bar l- sit max time or just chin over bar

CrossFit art? 

A different jerk

Wednesday 4/18/12

Workout of the Day: 

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Strength Set of the Day: Behind the neck jerk 5-5-5-5-5

Cash Out: 3 sets for max reps of ring push-ups

Movement of the Day: Behind the neck jerk

Introducing Pupcorn Jake!

Tuesday 4/17/12

Workout of the Day: 

Run 5k

Cash Out: Overhead Squat 5-5-5-5-5

Movement of the Day: Overhead Squat

Big welcome to our COCF Mascot: his name is Pupcorn Jake or "PJ".  Yes it says PUPCORN!  He will be around the box from time to time.

Get your week started right!

Monday 4/16/12

Workout of the Day:  

Clean and Jerk 1-1-1-1-1-1-1 reps

Warm up: 400m run and bergener style clean warm-up 

Interval of the Day: Tabata Overhead Squats

Cash Out: Handstand holds

 

 

Partner Painstorm at 9AM!

Saturday 4/14/12

Workout of the Day: "Partner Murph"

Partner up, and decide how you want to split the work:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run 

For Time!

Pheezy ain't Easy!

Friday 4/13/12

Workout of the Day: "Pheezy"

Three rounds for time of:
165/115 pound Front squat, 5 reps
18 Pull-ups
225/155 pound Deadlift, 5 reps
18 Toes-to-bar
165/115 pound Push jerk, 5 reps
18 Hand-release push-ups

Interval of the Day #1: Tabata row

Interval of the Day #2: Tabata double-unders

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

---

Twinkies in class today!

Thursday 4/12/12

Workout of the Day: 

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Challenge of the Day: Three Heavy Snatches Every Minute On The Minute for Ten Minutes

Movements of the Day: Snatch/ Hug-a-twinky

Quote of the Day: "You can't get better and look good at the same time...you can't better without sacrifice."

-Coach Glassman

 

DEMO video with variations for today's WOD

Gotta be strong today!

Wednesday 4/11/12

Workout of the Day: 

155/105 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

* All students must demonstrate the ability to hold form for three unbroken reps before the WOD.  If you cannot hold form...drop weight.

Men: Rx'd/ 105#/ 65#

Women: Rx'd/ 75#/ 35#

Strength Set of the Day: Snatch grip deadlift 5-5-5-5-5

Challenge of the Day: 400 meter run (max effort)

Cash Out: 4 sets of 5-10 reps ring dips

Movement of the Day: Snatch grip deadlift/ Squat clean and jerk

Come get some more snatch work!

Tuesday 4/10/12

Workout of the Day: 

5 rounds of: 
50 Foot 45# Barbell overhead walking lunges 
21 Burpees 

Strength Set of the Day: Muscle snatch 3-3-3-3-3

Cash out: L-sit total time of 3minutes (least # of attempts)

Movement of the Day: Muscle snatch

Only two fingers needed... nice Austin :)

Snatching Annie?

Monday 4/9/12

Workout of the Day: 

50-40-30-20 and 10 rep rounds of: 
Hang Power Snatch at 65#/45# 
Sit-ups

200 meter sprint between rounds

Skill Work: 3-5 rounds of Burgener warm-up.  Begin with PVC and finish with training bars and/or 45# bars.

Cash Out: 4 sets of 8-10 reps of Pistols (if pistols are easily done add weight)

Movement of the Day: Hang power snatch

Kettlebell juggling?  Just one?

IMPORTANT EQUIPMENT ANNOUNCEMENT:

Kettlebells are a blunt, heavy object!  Just a safety reminder, for your feet and the floor mats/platforms: do not drop the kettlebells at the top or even the bottom of a swing or lift!  PLACE them on the ground!  No matter how exhausted you are...you can do this!  10 burpee penalty for dropping a kettlebell!

Saturday 4/7/12

Workout of the Day: AMRAP 30min. (95#/65#)

5 snatch grip dead lift

5 hang power snatch

5 OHS

5 behind the neck push press

Finally Friday!

Friday 4/6/12

Workout of the Day: 

Thrusters 3-3-3-3-3-3-3

Challenge of the Day: 5min max reps KB Russian swing (24kg/16kg)

Movement of the Day: Thrusters

Smiling kip-swings!

Barbara is a Beast

Thursday 4/5/12

Workout of the Day: "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.

Interval of the Day: 3 Rounds, with 1 min rest in between rounds:

1min AMRAP rope climb

Strength Set of the Day: 10reps 5 sets bench press (75% of max)

 
Well Done!