Rest Day/Test Day/Skill Development/Makeup Day

Warmup
3 rounds of:
10 KB Swings
10 Box Jumps
10 Knees to Elbows

WOD
“Tabata This”
Row
Rest 1min
Squat
Rest 1min
Pullup
Rest 1min
Pushup
Rest 1min
Situp

***Complete each exercise Tabata style.  That is 8 rounds of 20sec on, 10 sec off for each exercise before moving onto the next.  Add up lowest rep count of each exercise.  For the Row, use TOTAL CAL for all eight rounds for your score.

“Pain is temporary. Quiting last forever.”
Lance Armstrong

Warmup
Jump Rope 5min

WOD
For time:

A
50 Burpees

B
7rounds of:
95lb/65lb Sumo Deadlift High Pull, 10reps
Ring Dips, 10reps

C
50 Burpees

***Time= total time from start of A to finish of C.

Warmup
3rnds of:
10 Pushups
10 Squats
10 Burpees
10 Back Ext

WOD
1st
Stiff Leg Deadlift 5×10
***Rest 45sec in between rounds

2nd
“Randy”
For time:
75lb Power Snatch, 75reps

At the Chalkboard: Isolation
By Greg Glassman

***Attention Members!!!***
DO TO THE WEATHER , THERE WILL BE NO MORNING CLASSES (6-8AM) TODAY WEDNESDAY 2/24/10.  WE APOLOGIZE FOR THE INCONVENIENCE.

Warmup
As needed

 
Team WOD
Teams of 2.  Only one athlete can work at a time.  Athletes must complete all reps of each exercise before moving onto the next.  Each Athlete only rows once.  One Athlete will start with the row, and the other will finish with it.

For Time:
1000 meter Row
60 Push Jerks/Press 95/65lb
60 Thrusters 45/35lb
60 KB Swings 1.5/1 Pood
60 Hang Power Cleans 95/65lb
60 Box Jumps 20″
60 Walking Lunges with 45/35lb plate overhead
60 Double Unders
60 Pullups
1000 meter Row

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”
- Ken Doherty

Warmup
CrossFit Warmup

WOD
1st
Thruster 5×10
***Rest 45sec between sets

2nd
AMRAP in 15min of:
10 Wall Ball Shots, 20lb
30 Ab Mat Situps
10 Good Mornings, 45lb

How To Control Breathing While Running
by ehow.com

 #1
Breathe in and out through your mouth. This may be the most effective way for most runners to take in more air as they run, as opposed to breathing through the nose. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure.

#2
Let your jaw drop open slightly so that your lips are parted, creating a “dead fish” expression.

#3
Take short and shallow breaths. These should be comfortable and not forced. An occasional deep breath is all right, but should not be the norm for maintaining breath control during running.

#4
Breath from your belly or diaphragm, not your chest. Try lying on your back and watching your stomach as you breath. If you are breathing correctly, it should rise and fall with each breath, while your chest remains relatively motionless. Keep this feeling with you as you run.

#5
See the benefits of belly breathing in both your control of breath and your abdominal muscles. With conscientious belly breathing, your muscles will be performing an isometric contraction which, over time, may result in a flatter, more toned mid-section.

#6
Check to see what your natural breathing pattern is by counting your steps as you run. Some runners may find they breathe in for two steps and out for two steps while others may take three steps before the next breath. Whatever your pattern is, keep it regular and use your steps to monitor your breathing rate.

#7
Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition. Practice slowing down your breathing while running out a slower pace before challenging yourself with faster strides.

***Also, Check out this article on Breathing while exercising  http://www.military.com/military-fitness/workouts/breathing-during-exercise

Warmup
3 Rounds of:
10 Burpee Box Jumps, 20″
Samson Stretch

WOD
1st
Overhead Squat 5×10
***Rest 45sec in between sets

2nd
“Nicole”
AMRAP in 20 min of:
Run 400meters
Max Rep Pullups

“The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top.”
- Herb Elliott

Rest Day/Test Day/Makeup Day/Skill Development

Warmup
3 rounds of:
20 Box Jumps, 20″
20 GHD Situps
20 Glute Ham Raises

WOD
AMRAP in 20min of:
Handstand Pushups, 5reps
Bench Press 135lb/95lb, 10reps
Push Press 95lb/65lb, 15reps
Dips, 20reps

Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin.  This can ultimately help with your metabolism.

Health Benefits
This starchy vegetable has bulk to keep your tummy full for hours. Yet its nutritional profile makes the calories worth it, especially since they are fat-free. Its fiber alone is enough to make a sweet potato worth eating.

If a beta-carotene contest were held, sweet potatoes would tie carrots for first place. That may make them top-notch for fighting chronic diseases like cancer and heart disease, as well as disease related to inflammation, such as asthma and rheumatoid arthritis. Sweet potatoes are also rich in potassium and vitamin C; a small potato provides almost half the daily allowance.

Warmup
As needed for contest

WOD
“Eva”
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

“You would fain be victor at the Olympic games, you say. Yes, but weigh the conditions, weigh the consequences; then and then only, lay to your hand-if it be for your profit. You must live by rule, submit to diet, abstain from dainty meats, exercise your body perforce at stated hours, in heat or in cold; drink no cold water, nor, it may be, wine. In a word, you must surrender yourself wholly to your trainer, as though to a physician.”
- Epictetus, (c.A.D. 50-c.A.D. 138)

Warmup
CrossFit Warmup

WOD
“CrossFit Total”
Back Squat, 1rep
Shoulder Press, 1rep
Deadlift, 1rep

The CrossFit Total
By Mark Rippetoe

Team WOD day!!!  Please try to come on the hour so we can organize teams.

Warmup
Row 1K

Team WOD
Teams of 2
Three rounds for time of:
20 Thrusters, 135lb
30 Ball Slams, 20lb
40 Burpees
50 Double Unders

Only one athlete may work at a time.  Reps shown are a combination of both athletes from each team.  Teams must complete all the reps of one exercise before moving onto the next.  The Ball Slams are to be slammed onto the sand bags.  Scaling is allowed for the thrusters, however, we are looking for a heavy weight.  If you can get 3-5 reps at a time, you have the right weight.

 ”If you train hard, you’ll not only be hard, you’ll be hard to beat.”
- Herschel Walker

Warmup
1st
3 rounds of:
20 Pushups
20 Back Ext
20 GHD Situps

2nd
3 max hold L-sits

WOD
1st
Power Clean 3-3-3

2nd
“Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups (or 21 Pullups and 21 Dips)
135lb/95lb Hang Power Cleans, 10reps

 
At the Chalkboard: Perfect Technique
By Greg Glassman

Warmup
CrossFit Warmup

WOD
1st
Power Snatch 3-3-3

2nd
“Nancy”
Five rounds for time of:
Run 400 meters
95lb/65lb Overhead Squat, 15reps

 “There are no shortcuts to any place worth going.”
- Beverly Sills

Test Day/Rest Day/Make up Day/Skill Development Day

Warmup

3 rounds of:
10 Ring Dips
10 Box Jumps
10 Squats
Samson Stretch

WOD
1st
Weighted Pullups 5-5-5-5

2nd
Tabata Slegdehammer Strikes
Rest 1min
Tabata Knees to Elbows
Rest 1min
Tabata Burpees

*Alternate left and right side swings after each interval.
*The round with the smallest amount completed is your score.

THANKS TO STEVE ROBINSON FOR THE AWESOME JOB HE DID ON OUR DESK!

Warmup
3 rounds of:
Jump Rope 2min: 90sec of single unders, 30sec of double unders
Rest 1min

WOD
1st Deadlift
10-8-5-3

2nd
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

PLEASE RESPECT OUR EQUIPMENT.  WHEN DROPPING WEIGHTS:
1. BE AWARE OF YOUR SURROUNDINGS
2. DO NOT DROP JUST THE BAR
3. DO NOT DROP BAR WITH ANYTHING LESS THAN 25LB PLATES ON EACH END
4. DO NOT DROP WEIGHTS ON WOODEN PLATFORMS OR ANY OTHER OBJECT….AGAIN BE AWARE OF YOU SURROUNDINGS

Warmup
Row 1K

WOD
AMRAP in 20min of:
95lb Thruster, 5reps
95lb Hang Power Clean, 7reps
95lb Sumo Deadlift Highpull, 10reps

Why take fish oil?

Today experts from around the world agree that including fish oil supplements as part of your regular diet can offer a whole host of other health benefits.  Some of these include:

• Regulating the body’s cholesterol levels
• Preventing heart disease
• Thwarting off certain types of cancer
• Helping with cognitive function and brain development
• Preventing depression
• Protecting the brain from issues associated with Alzheimer’s
• Promoting healing from injury or illness
• Preventing the occurrence of ADD / ADHD in children

http://www.fishoil.com/

ATTENTION MEMBERS!!! 

DEPENDING ON THE WEATHER WE MAY BE CLOSING THE GYM.  IF WE DECIDE TO CANCEL ANY CLASSES WE WILL POST IN THE MORNING.  SO PLEASE CHECK SITE BEFORE COMING TO GYM.

Warmup
As needed

Team WOD
Teams of two.  Only one athlete may work at a time.  Teams must complete all 100reps before moving onto next exercise.
“Filthy 100″
For time:
100 Box jump, 24 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Burpees
100 Double unders

 
Upper-Body Maintenance
By Kelly Starrett

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 10-8-5
Push Press 5-5-3

2nd
3 rounds for time of:
Row 500meters
21 Kettlebell Swings, 1.5 Pood
12 Handstand Pushups

The Paleo Diet Defined

Warmup
50 Burpees
Samson Stretch

WOD
1st
Back Squat 10-8-5-3

2nd
For Time:
Walking Lunge, 40steps
21 Pullups
21 Ab Mat Situps
Walking Lunge, 40steps
18 Pullups
18 Ab Mat Situps
Walking Lunge, 40steps
15 Pullups
15 Ab Mat situps
Walking Lunge, 40steps
12 Pullups
12 Ab Mat Situps
Walking Lunge, 40 Steps
9 Pullups
9 Ab Mat Situps
Walking Lunge, 40steps
6 Pullups
6 Ab Mat Situps

http://journal.crossfit.com/2010/02/kurtis-bowler-on-crossfit-and-strongman.tpl

FINISH ALL TESTS FOR LEVELS

REST DAY/SKILL DEVELOPMENT/MAKEUP DAY

Gluten: What You Do Not Know Might Kill You – Hyman, MD

PLEASE FINISH ALL TESTS FOR LEVELS

Warmup
Row 1K

WOD
“Lynne”
5 rounds for max reps of:
Body Weight Bench Press
Pullups

***Rest 1min between exercises and 3mins between rounds.

PLEASE FINISH ALL TESTS FOR LEVELS

Warmup
CrossFit Warmup

WOD
1st
Squat Snatch 5-5-3-3

2nd
AMRAP in 15min of:
115lb Hang Power Clean, 15reps
12 Ring Dips
21 Situps

Learning How to Do Full Snatches
By Bill Starr

PLEASE FINISH ALL TESTS FOR LEVELS

TEAM WOD DAY!!!  PLEASE TRY TO SHOW UP ON THE HOUR SO WE CAN PUT THE TEAMS TOGETHER.

Warmup
As needed

Team WOD
A version of the Stadium WOD from the 2009 Afiliate Cup
Teams of 2
For time:
1st:
30 Wall Balls, 20lb -Each athlete must complete 30reps.  Only one athlete may be working at a time.
2nd:
2rounds for time of: -each athlete must complete all of the below exercises for 2rounds.  Both athletes may work at the same time, however, the athletes can not move onto the next exercise until their partner is finished with their current exercise.
Row 300meters
30 Box Jumps, 24″
30 Kettlebell Swings, 1.5 Pood
30 Push Press, 75lb/65lb
3rd:
30 Deadlifts 225lb/135lb- each athlete must complete 30reps.  Only one athlete may work at a time.

Form Follows Function
By Russell Berger

 PLEASE FINISH ALL TESTS FOR YOUR LEVELS

Team WOD on Thursday!!  Try to show up on the hour so we put the teams together.

Warmup
3rnds of:
15 Buprees
Samson Stretch

WOD
1st
Power Clean 3-3-3-3

2nd
5rounds for time of:
75lb Thrusters, 21reps
Double Unders, 21reps

3rd
Work on level deficiences

A great video by Coach Glassman that talks about CrossFit and it’s relation to Core Strength and Midline Stability.  At the Chalkboard: Core Stability
By Greg Glassman

Please make up Helen if you need to do so.  Otherwise,…..

Warmup
CrossFit Warmup

WOD
“Mary”
AMRAP in 20 min of:
5 Handstand Pushups
10 Pistols
15 Pullups

Warmup
As Needed

WOD
Challenge: complete WOD in less then 13min
“Helen”
3 Rounds for time of:
400 meter Run
21 Kettlebell Swings, 1.5pood
12 Pullups