WODS
WODS
Wednesday March 25th
WOD: “Zimmerman” AMRAP 25 minutes of 11 Chest to Bar Pullups, 2 Deadlifts – 315/215, 10 Handstand Pushups.
Mack getting his Crossfit Kids on!
Crossfit Open WOD 12.5
Congrats to all of our competitors, it was a great 5 weeks!
Open WOD 12.4
Monday March 12th
WOD: 5 rounds of 600m Run and 15 Squat Clean Thrusters
Congrats to Charlene who got her first handstand pushup!
Monday February 27th
WOD: 7 rounds of 7 Front Squats – 165/105, 7 Chest to Bar Pullups
Skillwork: 3 rounds 3 Skin the Cats (10sec hold), 4 Candlesticks, 5 Bridges (10sec hold). Mobility – shoulders and wrists
Some of our competitors working on a some lifts then a workout.
Thursday February 23rd
WOD: 7 rounds of 7 Deadlifts, 7 L-pullups
Skillwork: Tabata 6 rounds Ring Support, Hollow Rocks, Handstand Hold
Wednesday February 22nd
WOD: 3 rounds 1000m Row, 50 Thrusters – 45, 30
Welcome Laura Hedges (3rd)
Jean doing Goblet Squats, Kasey working on speed pulls, Chris was the first to do the Open WOD and scored 99 burpees in 7 minutes.
Monday February 20th
Started the workout off with a max jump.
Here were some of the successful attempts, but as a max day goes they aren’t all successful.
Kevin and Keith Matthews tied for highest at 50″. Anne Hansen showing springs with 42″.
Footwork drills.
Single-leg hops.
Ice Skaters.
Workout of the Day: 12 Wall Ball, 12 Toes to Bar x 5 rounds.
Rx Men: Kevin Mitchell – 5:05
Rx Women: Carleen Lessard – 6:45
Sunday February 19th
Team X-Factor meeting up on Sunday to work on their Split Jerks.
Erica PR'd at 185!
Jamal PR'd at 265!
Finished the day with some squat jerks – 95 – 135/65-95. 3 reps every minute on the minute for 15 minutes.
Thursday February 16th
Back Squat or Overhead Squat 5 x 3 reps. 15 minute SMFR on hips and legs to start workout.
Some of us had a badger in our sights, or vice versa.
Dre and Carleen put up crazy times at 24:34 and 28:26
Wednesday February 15th
Good Ol’ Filthy 50′s
Top RX Times: Kara Bittner – 25:32 and Chris Durkin – 25:35
Some of our competitors preparing for the Opens.
Welcome John to his first Crossfit Class. John’s a firefighter from Vancouver. Hopefully he’ll make it back:)
Mack getting his Crossfit Kids Filthy 50′s
A Box Jump Recovery
On Monday during our plyo’s workout Meghan became yet another shin victim to the box jump. Shook it off finished the workout, and then nailed 50 two days later in the Filthy 50′s workout. Nice work, way to get right back at it. This picture really doesn’t do it any justice there was bruising on the back of her calf. By far the worst I’ve seen.
Monday February 13th
We started out the day with Depth Jumps, Broad Jumps and Box Jump Downs.
Death by Pullup/Wall Ball
Chris Durkin – 16 rounds!
Some other things going on around the gym.
5 X 5 Dead Lift ( + Squat Racks Arrive!)
5 Rounds: 9 Deadlifts, 6 Hang Power Snatchs, 3 Overhead Squats
AMRAP 20 min. 18 Box Jumps, 15 Toes to Bar, 12 Pull-Ups
5-5-5-5-5 Front Squat
5 Rounds: 20 Pull-Ups, 30 Kettlebell Swings (1.5 pood), 40 Double Unders
3 Rounds: 7 Muscle-Ups, 21 Dumb Bell Thrusters (35 lbs.)
Team WOD!
4 Rounds: 400 Meter Run, 21 Front Squats 95 lbs., 15 V-Ups, 9 Sumo Deadlift High Pulls 95 lbs.
AMRAP 20 minutes Row 250m OR Run 200m, 25 Push-Ups
7 Rounds of 1 Rep Clean and Jerk for Max Weight (1-1-1-1-1-1-1-1-1)
AMRAP 15 minutes: 15 Foot Rope Climb (2 Ascents), 20 Wall Balls (20 lbs.), 200 Meter Run
“Michael” 3 Rounds – Run 800m, 50 sit-ups, 50 back extensions
1-1-1-1-1-1-1 Thrusters for max weight
“DT” – 12 Deadlifts (155 lbs.), 9 Hang Power Cleans (155 lbs.), 6 Push-Press (155 lbs.)
8/5/11 – 1 L-Rope Climb, 5 Handstand Push-Ups (on Parallettes), 10 One-Legged Overhead Squats (45. Pounds)
“Morrison” 5 Rounds of Wall Ball, Box Jump, Kettlebell: 50, 40, 30, 20, 10
8/3/11 – 5 Rounds: 20 Push Press, 50 ft. Bear Crawl, 20 Sumo Deadlift High-Pull (W/ Kettlebell), 50 ft. Bear Crawl
7/29/11 – “Filthy Fifty”
7/28/11 – AMRAP in 20 minutes of: 7 Handstand Pull-Ups, 12 L Pull-Ups
7/27/11 – Run 800m, 30 Snatches, Run 800m
7/23/2011 – Saturday Home WOD
If you’re not going to make the Team WOD at Chris and Meaghan’s house here is the home WOD. Run as far as you can in 5 minutes. Every time you pass a telephone pole do 7 burpees. Once you reach 5 minutes turn around and come back doing the same thing. Record your total distance and your number of burpees. If you do it at a track do your burpees every 100 meters. If you don’t live in a city do them every 30 seconds. Good Luck! Feel free to call or email with questions.
7/26/11 – Run 800m, 30 Muscle Ups, Run 800m
7/20/11 – 3 Rounds for time of: 50 Double Unders, 25 Wall Ball (2 for 1s)
7/19/11 – “Badger” – 3 Rounds for time of: 95lb. Squat Clean (30 Reps), 30 Pull-Ups, Run 800m
7/16/11 – Team WOD
7/15/11 – “Nancy” – 5 Rounds for time of: 95 lb. Overhead Squat and 400m Run
What Does a Crossfit X-Factor Workout Look Like?
A Crossfit X-Factor daily workout contains four parts—the WOD (Workout of the Day), Mobility, Skills for the Day, and Strength Conjugate Training/Other. Not all parts are mandatory, and depending on your fitness level, you may do only the first two portions. We focus on all ten general physical skills of fitness (see link), which is why Crossfit gives us such great results. We want people to be better at everything, i.e. cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. We train hard in the gym to make everyday life easier. Crossfit is a general physical preparedness program that is based on sound scientific principles. It is a program that you can never perfect; you can train your entire life and still have things to work on.
Workout of the Day “WOD”
Crossfit is a high intensity program with a focus on true functional movements, meaning things you would do on a regular basis. The intensity portion is what gives us the great results Crossfit has continually shown, although, we are only intense after we are consistent (see “What to Expect as a Beginner” for more information). We vary our workouts and movements daily. For example, we might do 400m runs, or sandbag 400m runs, or 400m runs backwards. Our Benchmark workouts are fitness tests we do periodically to see change and progress. There are other Crossfit workouts that you may do only once in your entire life.
Mobility
“Every human being should be able to perform basic maintenance on themselves. You know…what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders.” (Kelly Starrett, DPT) As our society has become more sedentary, we’ve seen an exponential increase in chronic hip, back, knee, and shoulder disease. A majority of these are due to pattern overload on a daily basis. Our lower backs didn’t get tight in a year; rather, it’s a problem that’s been going on for many years. During Mobility, we spend minimally 10 minutes on sound flexibility techniques such as self-myofascial release, stretching, and PNF (proprioceptive neuromuscular feedback). Our coaches assess you during the workout portion, and then address your mobility issues and give you specific mobility drills to focus on.
Skills for the Day
Due to the broad nature of the Crossfit training program, we are each going to have facets of our fitness that we need to improve on. That’s why we need to practice movements. During the skills portion, we practice technical and complex movements such as Olympic lifting, powerlifting, gymnastics, kettlebells, and endurance. (And yes, there is a lot more to running than just running, which is why it’s the most injury-prone sport in the world. We will teach you how to run correctly.) During this portion of the training program, we are not interested in intensity; we are focusing on very strict technique. “Punish your weakness” is a phrase you will hear often at Crossfit. There’s something very rewarding about mastering a skill level you’ve always had difficulty with.
Conjugate Strength Training/Other
This is a program for the intermediate and advanced Crossfitter. It is designed to improve max effort lifts. We follow a program similar to Louie Simmons’ Conjugate Strength Training program, one of, if not the most, effective powerlifting training programs in the world. Anyone who participates in this portion of the program will have some of their Crossfit WODs reduced to moderate the volume on the body. The ‘Other’ portion is usually an educational piece, for example, reading an article or watching a video.
