Phil - overhead squat

A. 10 minutes at 60%
Row 300M
10 pushups
1 lap crab walk
B. 8 minutes at 70%:
30 Double Unders
10 Ring Rows
1 lap Bear crawl
C. 6 minutes at 80% effort:
Row 300M
10 Situps
10 Air Squats

Notes:
Competitors should rest or if feeling good, come in and work at the recommended % of effort.
Rest/walk/mobility work 5 minutes between each part.
Set up cones at 15M = 1 lap
% refer to perceived effort for the duration of the set.
Part A: Prioritize proper range of motion and midline stability over volume for pushups.  Scale reps if needed. Aim for high hips on crab walk.
Part B: Scale reps if needed for double unders, or sub 3x singles.  Ring rows for everyone on this part.  Aim to be as horizontal as possible, use box for feet if advanced.
Part C: Abmat and anchors optional on situps.  Perfect squats please.

Please post results to comments.

6AM mothers with the brother

A. 3 sets:
10-12 DB Step-Ups; rest 1 min
10-12 GH Raises; rest 1 min
B. For Time:

50 Box Jumps/Step-Ups

50 Situps

50 Air Squats

50 Situps

50 Walking Lunges

Please post results to comments

For Time:

50 Box Jumps/Step-Ups

50 Situps

50 Air Squats

50 Situps

50 Walking Lunges

Dead lifts with Erika

A. 3 Sets:
Front Squat; 4-5 reps @ 22X1; rest 1 min
Single leg Romanian Deadlift; 8-10 reps per leg’; rest 1 min
B. 3 Rounds with a partner for max reps:
30 sec Box Jumps/KB Swings
30 sec Rest while partner works
30 sec GHD Situps
30 sec Rest while partner works
30 sec stationary lunge with plate overhead
30 sec rest while partner works

Beginner Class Noon:
3 to 5 Rounds for max reps:
30 sec KB Swings
30 sec Rest
30 sec Situps
30 sec Rest while partner works
30 sec lunge
30 sec rest while partner works

Quotes form Chris "I was shaking like a spooked out school girl", "I'm pretty sure all of us had to change our underwear once we got home."

A. Squat 5 x 2 or 5 x 6; All 5 sets at same weight, choosing a weight that is approx. 4-5% more than you did on Oct 28
B. Pullup AMRAP pronated strict x 3 sets; rest 2 min between sets
C. 3 sets:
20 GHD Sit-Ups
20 Russian KB Swings

Please post results to comments, include type of squat, reps and weight, and pullups reps.

9AM class

Workout of the Day

A. 4 Rounds:
6-8 Overhead Squat @ 32×1; rest 120 sec
8 Muscle Ups; rest 120 sec
B. 3 Rounds:
10 *explosive* jump squats (bodyweight, with minimal squat); rest 90 sec
20 Chest to Bar Pullups; rest 90 sec
C. Tabata Mash (alternate between two exercises for 16 rounds of 20s work, 10s rest):
Switch Lunges
Anchored Sit Ups

Recommended training day for sectionals athletes. Tomorrow and Sunday on as well.

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

A. 4 Rounds:
Overhead Squat @ 42X1; 4-6 x 4; rest 90 sec
L Pull Ups @ 2121; amrap x 4; rest 90 sec
B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs
C. Tabata Sit Ups – total score
*knee touches ground on split squat;
**WAY below parallel on OHS

Here’s another video of a CFW member’s accomplishment.  Maybe the timing is bad, since he’s in Hawaii right now, but somehow I think he’ll get around to watching it…  Way to go Steve!!!

that was fun, right?

Workout of the Day

Incline Bench Press 5-5-5-3-3-3

4 round for reps and time:

AMRAP press (women: 40%bwt; men 50% bwt)
15 kettlebell swings (55/75)
30 abmat situps*

* soles of shoes together on situps – similar to a butterfly stretch

discussing rowing strategy?

Workout of the Day

“Baseline”

For time:

500 m row

40 squats

30 situps

20 pushups

10 pullups

Rest, then…

50 burpees for time

Thanks to everyone who came out to the team workout yesterday.  It was a grinder but you pulled it off.  If you did the new year’s team workout, you might want to take a rest day or just come in and do a few rounds of the CrossFit warm-up…

In yesterday’s post, I requested you post your top training goal for 2010, so go ahead and tell us what your aspirations are.

much better than "no pain, no gain"

Workout of the Day

Press 1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5

Then, 5 rounds for time:

8 push-ups
16 sit-ups
32 double-unders or side-to-sides

More team workout pics

Workout of the Day

"Angie"

For time (in order):

100 pullups
100 pushups
100 squats
100 situps

You must complete each exercise before moving on the next.  Sit ups are unanchored without an ab mat.  Ensure shoulder blades touch the ground at the bottom of the descent and you are at a 90 degree angle at the top.  Squats standards are below parallel at the bottom and full hip extension at the top, without a ball.