Has anyone seen this guy? I heard he is back in town soon.
Let's get jiggy with it like Brian here and take it easy this rest day...
Posted 23 November, 2009 9:15 PM
23 November 2009
“Danny” Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups
THEN: Cash out with some dynamic stretching, roll out on the foam roller, do some gymnastics stretches (ex. Inchworms, forward and backward lunges)
These guys look tough, they must be in a gang. The guy in the middle looks like a real bada**
Posted 22 November, 2009 5:35 PM
22 November 2009
“Heavy Tosh” Wearing a 20lb vest, perform 3 rounds of 200m, 400m, 600m runs. Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
All lifts are a 1 RM effort, ensure proper warm-up as not to inure
yourself. The idea is to go heavy, but do so safely and smartly. Add
the lbs from each lift for your 'Total', good luck!
Posted 20 November, 2009 6:35 PM
20 November 2009
Doesn't this look good?...Lounge Chair, a little mixed drink, get the drift?
Take a day off, rest those sore muscles, give those joints a rest. Do some light stretching, take a hot bath, get a massage. Have some fun, laugh, sing, dance...
Posted 19 September, 2009 9:10 PM
19 November 2009
“Snatch and Grab” 5 Rounds for time of: 15 reps Hang Power Snatch M: 95lbs, W: 65lbs Row 500m
The Snatch is a technical movement, it requires a lot of skill and practice to accomplish properly and safely. Do not hesitate to scale your Snatch to a manageable weight.
THEN: Squat skill work. Take out a dynamax ball and a PVC pipe. Stand in front of the mirror next to the guy doing bicep curls (just kidding…sort of) Do 2 sets of 10 reps of air squats to the medicine ball nice and slow so that you ensure you’re getting proper depth. If you are alone, look at the way your knees track over your feet. Are you leaning forward? Is your chest up? Is your weight in your heels? Is your core tight? Then pick up the PVC pipe and do 2 sets of 10 reps practicing back squats, front squats, and overhead squats looking for the same technique points.
Amy showing off her front squat skills...
Posted 17 November, 2009 8:05 PM
17 November 2009
Death by Burpees With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute continuing as long as you care able. Terminate when you are no longer able to perform the number of burpees required in that minute (ex. Only do 18 burpees on the 20th minute).
THEN: Wall Ball Work Take out a Dynamax balls of every weight. Start with 10 lb ball...perform 2 rounds of 10 reps, then 14 lb ball...perform 2 rounds of 10 reps (continue 16, 18, and 20 lb balls). Once form begins to degrade, lower reps for second round if necessary. Things to keep in mind: full ROM, squat below parallel, full extension, opening the hips at the top. Target is 10 ft if you can hit it consistently, lower to 8 ft if you have to.
Posted 16 November, 2009 5:35 PM
16 November 2009
Enjoy this video during your rest day:
15 November 2009
Sumo Deadlift High Pull 3-3-3-3-3 Work on your form and try to find your 3 rep max. A good place to start would be the weight you use for Fight Gone Bad.
4x800m Run: Run 800 m four times, resting the amount of time it takes you to do each interval between rounds. (Ex. You run your first round in 3:15 so you rest 3:15 then begin your second round. FOUL: Perform 1 Burpee for every second that you are over your fastest round. (Ex. Your times are 3:02, 3:10, 3:12, 3:20. You do 36 burpees)
THEN: Olympic Lift Skill Work. Take the PVC and practice the snatches (hang, power, squat), cleans (hang, power, squat), jerk (push, split, clean and jerk). Have someone evaluate your technique. Then progress to the 15 lb or 45 lb barbell and practice again. Add more weight if you feel it’s necessary but keep your focus on technique and form since this is skill work, not a WOD.
Spence getting some air on his burpees!
Posted 13 November, 2009 8:25 PM
13 November 2009
Filthy Fifty
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettle bell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
I am sure most share the same sentiment as Kellie does here in this photo ATTENTION: There has been some recent contention with the performance of CrossFit classes in AF fitness facilities. We are vigorously working to resolve these issues, but be attuned to this site for information on this subject.
Posted 12 November, 2009 6:15 PM
12 November 2009
Take a cue from Amy, relax on the floor and take it easy this rest day
Posted 11 November, 2009 8:45 PM
11 November 2009
Weighted Ring Dips 1-1-1-1-1-1-1 Find your 1 rep max weighted ring dip. Start your warm up with no load and then gradually add weight using a vest or a weight belt. If you cannot do a ring dip practice static dips with weights or ring dips with bands, decreasing the ‘band strength’ as you go.
THEN: Tabata GHD Sit-ups AND Tabata Hip Extensions! Perform a maximum of GHD Sit-ups in 20 seconds on/10 seconds off for 8 rounds. Rest 5 minutes, and then perform a maximum of hip extensions in 20 seconds on/10 seconds off for 8 rounds. If you are not proficient at GHD sit-ups perform your sit-ups with an ABMAT and then work on your GHD form with a trainer if you are attending a trainer led WOD.
Lauren playing around with some ring push-ups
The Northside Fitness Center is closed today. There will be CF members working out at 1115 in the Southside Fitness Center. Otherwise do your best to work on this wherever you can find equipment.
Posted 10 November, 2009 8:15 PM
10 November 2009
WOD: Pick your Poison! That’s right, your WOD is in your hands and you get to pick what you want to do. Feeling a bit over trained? Go lighter today. Feeling good? Go heavy or long. Go outside your comfort zone and do a Crossfit Endurance or Crossfit Football WOD. Had a WOD you’ve been craving or a PR you think you can hit if only given the chance? Well here it is! If you’re in the mood for something extra spicy tomorrow, try November’s “Painstorm” (posted below). Just remember you don’t know what the next day will bring! If attending a trainer led WOD, the trainer may have something in mind...so be ready!
JB and Roger enjoying the aftermath of one of CrossFit Ramstein's WODs
November Painstorm – Courtesy of Crossfit Scotland
500 m row or run 5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex
400 m row or run 4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
300 m row or run 3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
200 m row or run 2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
100 m row or run 1 round of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Rx'd weight: 95lbs for Men, 65lbs for Women
Posted 9 November, 2009 8:00 PM
9 November 2009
Bench press 5-5-3-3-1-1-1 Work up to 1 rep max increasing weight each round. You’re going heavy so remember to use a spotter!
THEN: AF PT Test Strength Practice Perform a max rep of push-ups in 1 minute, rest 1 minute, perform max rep of sit-ups in 1 minute. Have someone watch you and count your reps. They should be grading you to strict standards i.e. break 90 degrees on push up, up to full extension on every rep, elbows hitting top 1/3 of thigh on sit ups, shoulder blades touch floor on every rep.
We'll call this the 'Box Jump Stare'
As mentioned above USE A SPOTTER, we don't perform bench press very often, let's be safe. Remember get full ROM and use proper technique. Check out various videos from CFHQ on the bench press, they are located under 'power lifts'.
Amy, Chris and Kellie at the Scandinavian Challenge
Posted 6 November, 2009 10:30 PM
6 November 2009
Skill Warm-up: Three rounds of max rep pull-ups--time limit 15 minutes. Perform as many pull-ups as you can. Dropping down from the bar constitutes the end of the set. Try to rest about 2-3 minutes between each round.
Then...
Deadlift 3-3-3-3-3 reps
Start your warm-up with the PVC pipe, then move to the barbell, progressively adding weight. Start your first actual set at about 85% of your previous best. Example: your last three rep max deadlift was 350lbs. This time, your first attempt should be roughly 300lbs.
Mads and Chris at the Scandinavian CrossFit Challenge
Posted November 5, 2009 4:38 PM
5 November 2009
Skill Work: Handstand hold and Handstand Push-up work.
Three rounds of maximum handstand hold and three rounds of maximum handstand push-ups in whatever order you choose. If you cannot do handstand push-ups or handstand holds work with a trainer to develop the skill.
Then...
Complete as many rounds as possible in 20 minutes of: 5 Front squats, 175lbs (women, 115lbs) 10 Wall-ball shots, 10 ft target, 20lbs (women, 14lbs) 15 GHD Sit-ups
Nick and Monty having fun at "Brian's Backyard CrossFit Box"
Posted November 4, 2009 6:13 PM
4 November 2009
Always good for a laugh...enjoy your rest day!
3 November 2009
“Frelen”
Five rounds for time of: Run 400m 15 Dumbbell thrusters, 45lbs* 15 Pull-ups
*Women, 30lbs
Then...
L-Sit work: Work your L-Sit form on the parallettes. Try holding with both legs in, alternate one leg out at a time, then L-sit. If you can do an L-sit/hold, do three sets of max time L-sit.
Three rounds for time of: 5 Muscle Ups 15 Sumo Deadlift High-Pulls, 95lbs* 30 Hip Extensions
*Women, 65lbs
Then...
Double Under Work: Three rounds of your max rep unbroken double unders. Each round ends when you stop jumping or the rope does not pass twice. If you cannot do double unders go for three rounds of your max unbroken single unders and then work on your double unders.
Refer to the CrossFit main website for Exercises & Demos of the movements/exercises.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score. Example: 10, 22, 9, 15, 15 = 71
The month of November starts Lauren's workout programming. We should all give PJ a pat on the back for a job well done with October's programming. He started a feedback thread on the forum; please take a few minutes and let him know what you thought of his workout programming. You can find the thread here.
Amy & Kellie at the Scandinavian Challenge
Come on ladies, let us know how things are going up there! We're dying to here all about it!
