CF OPEN WOD 2

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PART TWO!!!!

Warm-Up:
20 Lunges
20 Good Mornings
15 Air Squats
2 Roounds

WOD: WEEK 2 WORKOUT CROSSFIT GAMES
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lb)
12 Push-ups
15 Box jumps (24"/20")

Description Deadlift This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

3,2,1 GO!!!

033011

Warm Up
2 rounds of
20m bear crawl (wall to wall and back)
10 jumping squats
10 knees to elbows

WOD
Strict Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1



Work on stabilizing your core & GO HEAVY!!!!

032911 WOD

Warm-up:
500m row
10 Shoulder Dislocates
10 PVC overhead squats
10 Good Mornings
2 rounds

WOD:
10 Pull-ups
20 KB swings
30 Burpees
40 Sit-ups
50 Wall balls
40 Sit-ups
30 Burpess
20 KB swings
10 Pull-ups
Finish w/ 100 double-unders

Reebok CrossFit Update on the Open Bloopers 1

03/28/11

Warm-Up: 50 Double Unders 20 Mountain Climbers 15 Sit-ups

WOD: Team WOD Teams of 3
1200m Row or Run (400 meters must be performed by each athlete.)
100 Push Press (95lb/65lb)
100 Hanging Power Cleans
100 Front Squats
1200M Row or Run
Only one athlete working at a time.
For Time

3,2,1 GO!!!

Swimming WOD - Sunday at Hazen High School

Brant and I will be running a swimming WOD this Sunday from 11-11:30 at Hazen High School in Renton.
The cost is $4 for open swim at Hazen.  After the WOD, we will be offering help to anyone that needs to improve their swimming ability.  Come, bring your kids.  Email me at Michael Foote if you are interested.
http://www.rentonschools.us/FILES/DISTRICT/Pool%20-%20Hazen%20High%20School/Spring%202011%20for%20Web.pdf

032511 WOD

Warm-up:
Obstacle course

WOD:
21-15-9 reps of
Med ball cleans
Ring dips
Burpees

Finisher:
Team Row

CrossFit Open update

Just a friendly reminder to the CrossFit Open participants that the last day to do WOD #1 is Sunday, March 27. Please also remember to submit your scores a soon as possible.

Check out this video of Rich Froning crushing the WOD

Want to Be a Better CrossFit Athlete?

By Freddy Camacho |  Athlete and Owner of CrossFit One World

When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day. 

You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on www.crossfit.com? Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.

Here are some simple tips to be better at performing full range of motion movement within your workout: 

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post. 

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run. 

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

http://www.sicfit.com/blog/29587-Want-to-Be-a-Better-CrossFit-Athlete

03/24/11

Warm Up:
Junk Yard Dog

Strenght WOD:
Snatch Grip Dead-Lift
5-4-3-1-1

Met-Con:
10 Toes To Bar
10 Push-Up Release at the Bottom
10 Box Jumps
12Min AMRAP

03/23/11Results

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Happy Birthday Coach Glen!!!

032311

Warm Up
3 rounds of
25 double
15 push ups
10 lunges (each leg)

WOD
4 rounds of
400 m run
30 jumping squats
20 sit ups
10 pull ups

WOD RESULTS 03/21

032211 WOD

Warm-up:
12 shoulder dislocates
12 overhead squat w/ PVC
12 good mornings
2 rounds

Strength Workout

Bench Press 10 Sets of 3 Reps (Speed Sets)

Use a moderate weight with very little rest between sets (30 – 60 seconds). Explosive fast reps touching the chest at the bottom and full lock out on top.

Conditioning Workout

53M/ 35W Kettlebell Swing 10-9-8-7-6-5-4-3-2-1
Run 100 Meters
(50 Meter Shuttle Run)

American Swings then run to cone placed at 50 Meter Mark then back to KB and continue swings.

T-shirts for Japan

WODGEAR.net is selling t-shirts where 100% of the proceeds go to help the Japanese during this time of need. I am coordinating a bulk purchase so that we can save on shipping costs.  This is a pre-order and the shirts will ship out in 2 - 3 weeks.

Please contact me via email Michael Foote or at the box if you want to put an order in.
The shirts will be $25 + shipping(<$5).  I need gender/color/size.  Please contact me no later than Wednesday.

Men's - http://www.wodgear.net/collections/all/products/help-japan-1
Women's - http://www.wodgear.net/collections/all/products/women-help-japan

03/21/11

Warm Up:
500m ROW or 400M Run
10 Push Ups
10 Air Squats
5 Hand Stand Push-Ups

WOD:"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(3 Rounds Only!! Pair Up. One person will complete the WOD while your partner counts your reps. We will attempt to have 2 heats per class.)

3,2,1 GO!!!!

Kings at the Stair Climb

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031911

Warm up
3 rounds of
10 Good Mornings
10 PVC Overhead Squats
10 PVC Overhead Lunges


WOD:
13 wall balls, sit ups, pull ups
12 wall balls, sit ups, pull ups
11 wall balls, sit ups, pull ups

...and so on and so forth until you reach:
1 wall ball, sit up, pull up

Finisher....TBD

031811 WOD

Warm-up:
5 rounds of "Cindy"
5 pull-ups
10 push-ups
15 air squats

WOD:
"Death by Ten Meters"
Set two lines ten meters apart. Start a running clock. During the first minute, do one ten meter sprint. At start of minute two, do two ten meter sprints. At minute three, do three sprints. Continue until you can no longer complete the amount of runs within the minute time frame. You must reach down and touch the line with a hand any time you change direction. You should be sprinting every ten meters, not walking or jogging during the first few minutes.

Score total rounds and sprints in the last round completed.

-Courtesy of SnoRidge CrossFit

Let the Games Begin!!!

03/17/11
Warm-Up
Junk Yard DAWG followed by

The Burgener Warm-up
The sequence is as follows, always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55

CrossFit Games Open WOD 11.1

CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55
http://pd.crossfit.com/games/video/Games2011_Open_ExplanationWod1.mov

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

GETSOME!!!  3,2,1...GO!!!

031611

Warm Up
Bench Press 5-3-3-1-1

WOD
AMRAP in 10min
10 Push Ups
10 Knees to Elbows

Tuesday WOD Results

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Monday WOD Results

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031511 WOD

Warm-up:
500m row
15 shoulder dislocates
15 overhead squats w/ pvc
15 good mornings w/ pvc

WOD:
25 Double-unders

24 Burpees
24 Swings (55/35)
24 Lunges w/ KB (48 total)

50 Double-unders

16 Burpees
16 Swings
16 Lunges w/ KB (32 total)

50 Double-unders

8 Burpees
8 Swings
8 Lunges w/ KB (16 total)

25 Double-unders

On the Lunges you will take your Kettlebell and hold it at the chest while you lunge.

Skill Work - Double Unders

Tips from functhat.com
“A big key is good arm position and quick wrists.”  With this in mind Dave provides the following tips for improving your double unders:

1. "One of the keys is to not jump higher but rather swinging the rope faster, and maintaining that speed throughout your double unders. 
2. Keep your hands down low near your belt-line and just in front of your frontal plane.
3. Your elbows should stay in close to your sides.
4. Use “supple wrist action.”  That is, keep your wrists loose and use them to move your rope, don’t use your arms.

Mental Cue: Imagine you are wearing glow stick bracelets and jumping rope at night.  You would want to see small, quick little circles streaks down by your sides.
Bonus Tip: Couple the arm position tips with nice, relaxed, tall bounding off the balls of your feet and you’re well on your way to excellent double unders.

03/14/11

Monday
Warm Up:
Practice a Skill
(i.e. Muscle Ups, Hand Stand Push Ups, Double Unders, Kipping Pull-Ups)

WOD:
21-15-9
Over Head Squat (95lb/65lb)
Sumo Dead Lift High Pull
*scale as needed
(Courtesy of the Main Site 2/26/11)

Finisher:
Max Rep Sit-Ups (2 Minutes)
Max Rep Strict Pull Ups

3,2,1 GO!!!

2011 Paleo Challenge Winners!

Congrats to all of our winners!
1st Place - Minh Tran & Sandy Phan
2nd Place - David DeJesus & Jessica Brown
3rd Place - Jason Caampued/Pat Alphonso (tie) & Cindy Bello-Utu

031111

Warm Up
10 Lunges to the front (5 each leg)
10 Lunges to the side (5 each side)
10 Lunges to the back (5 each leg)
10 KB Swings
2 Rounds

WOD
Back Squat 5-3-3-1-1

Finisher
Tabata Double Unders

WOD RESULTS 03/09

031011 WOD

Warm-up:
5 rounds of "Cindy"
5 pull-ups
10 push-ups
15 air squats

WOD:
Max rounds in 2 minutes of:
2 Clean & Jerk 135#Men/95#Women
5 Burpees
Rest 1 minute.
Repeat for a total of 5 cycle

Happy Birthday Coach Arv!

Happy Birthday to the inventor of the "Butterfly Air Squat"



Warning: This movement is for advanced CrossFitters and should be done at your own risk!

Love you Arv!

03/09/11

Warm Up:
500M Row
20 Med Ball Twist
5 Hand Stand Push-Ups

WOD: Team of 2
100 Double Unders or 200m Overhead Plate Walk (Depending on the weather.)
100 Thrusters (95lb/65lb)
100 Push Ups (Release at the Bottom)
100 SDLHP
100 Box Jumps
100 Double Unders or 300M Farmers Walk
Team Will determine how to break up the movement. Must be done in order.
Scale as needed.
For time!!!!

3,2,1 GO!!!!

030811

Warm Up
Strict Press 5-3-3-1-1

WOD
AMRAP in 10min
7 Pull Ups
11 Sit Ups

The last days of the low-fat diet fad

yummy fat

"This past December, the Los Angeles Times reported that excess carbohydrates and sugar, not fat, are responsible for America's obesity and diabetes epidemics. One of the lead researchers in this field, Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, said, "The country's big low-fat message backfired. The overemphasis on reducing fat caused the consumption of carbohydrates and sugar in our diets to soar. That shift may be linked to the biggest health problems in America today." Another expert, Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health, declared flatly that "Fat is not the problem."
http://www.grist.org/article/2011-03-04-low-fat-diet-fad

030711 WOD

Warm-up:
Junk yard dawg!

Strength:
Deadlift
3-3-3

The Deadlift from Patrick Cummings on Vimeo.

Met-con:

10 min AMRAP
20 Knee high toe touches (10 each leg)
10 Push-ups

WOD Results 03/05

Nice job on the finisher everyone!

030511

"Hero WOD" for WA State Trooper Tony Radulescu, who was killed in the line of duty on 2/23. The workout will pay respect to his badge number, 557.Trooper Tony Radulescu was a veteran of 16 yrs . There is no fee to participate in the workout, but we will also be accepting donations for Behind the Badge Foundation. We will have a donation jar located by the front door. If you would like to donate online please click on the link. We will be collecting donations all week.



Warn Up:
Junk Yard Dawg

WOD:
5 Cleans (135lb/95lb)
5 Bar Facing Burpees
7 Pull-Ups
16Min AMRAP

3,2,1 GO!!!!

030511 WOD

Warm-up:
Suicide Drills

WOD:
5 Rounds of:
In 2 minutes
60 knee high toe touches
10 pull-ups
Max Double-unders
Amount of DU = Score
Rest 2 Minutes between Rounds

9 things to do when you're All Banged Up

9 things to do when you're All Banged Up

"There’s a lot of information out there about how to exercise, but far less information about the application of proper rest and recovery techniques. I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.)"

"At some point in our lives, we’re likely to find ourselves over-trained, under-recovered, under-fed, under-slept, over-caffeinated, and (eventually) actually injured. Ideally, the early stages are the time to pay attention to what your body is trying to tell you, and take immediate action to ensure those nagging aches and pains don’t become a seriously limiting chronic injury. "

From our friends at Whole 9

030411 WOD

Warm-up:
40-30-20-10
Double-unders
Sit-ups
NFT (not for time)

WOD:
21 KB Swings (55/35)
15 Wall Ball (20/14)
9 Burpees
5 rounds for time

030311 WOD

Warm Up:
15 knees-to-elbows
20 lunges
30 knee high toe touches
3 Rounds

WOD:
4 Rounds
Max Rep Body Weight Bench Press immediately followed by a 250m ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW. Compare to the last time we did this WOD on January 25.

WOD results 03/02

Art DeVany and Robb Wolf on ABC Nightline - video

Link through to the video:
http://abcnews.go.com/Nightline/video/rethinking-meat-veggies-13034429

030211 WOD

Warm-up:
1000m row
15 Shoulder Dislocates
15 PVC Overhead Squats
15 Good Mornings

WOD:
50 ab-mat sit-ups
25 box jumps (24"M/20"W)
50 double-unders
4 rounds for time

03/01 WOD results

03/01/11

Warm Up:
Junk Yard DAWG

WOD:
21-15-9
Thrusters (95lb/65lb)
Toes To Bar
for time

Finisher:
To be determined.