Dec 30

skill/strength
ladder up to max height box jump
ladder up to max one arm dumbell snatch

Metcon
AMRAP 12min
7 burpeeboxjump
4 HSPU

Dec 29 WOD

6 Rounds for Time:

6 Front Squats (135#,95#)
12 Box Jumps, 18″
8 Pistols, 4 Per leg
24 Double Unders, 80 Singles

Rest 5-8 min
With a continuous clock do 3 min of Hollow Rocks, rest as needed

Rest 1 min
With a continuous clock do 3 min of Hanging L-Sits, rest as needed

This workout was taken from the Crossfit Endurance site, but with a slight modification. We are subing FS in place of OHS and inserting pistols. I think FS may be a bit easier to do than OHS, thus the pistol addition in order to sufficiently bomb the legs.

Dec 28 WOD

Strength:
Hang Cleans
3-3-3-3-3

Metcon:
AMRAP in 20 min
Turkish Get ups – 5x each arm (45#, 35#)
Renegade Man Makers – 5x using 25# (See demo below for variation today)
KTE’s – 10X

Dec 27 WOD

Death by Unga Bunga
2 Rounds for Time

50 Burpees
50 Pullups
50 Thrusters (75/55)
800M Run

40 min time limit.

Dec 23 WOD

Skill Work:
Squat Snatch. Use bar or light weight to work form.

Strength:
Shoulder Press: 5,5,3,3,1,1

Metcon:
10-9-8-7-6-5-4-3-3 of
Ring Dips
Body Rows (smith machine bar set low)
KTE’s

Dec 22 WOD

Deadlifts:
3×5 followed by a descending Max reps set of 225-185-135 (scale appropriately). No rest between weights.

Core:
20 to 2 by 2’s of
Plyo-ball knee crunches
GHD
Sandbag situps
Hollow Rocks

deadlift workout totals

David’s breakfast of choice. He’s kookoo for dead lifts.

Dec 21 WOD

Warmup:
Muscle Up Practice

Strength:
Bench press
5-5-3-3-1-1

Metcon:
5 Rounds
400m Run
21 KBS (50#/35#)
12 Pull ups (Strict)

Dec 20 WOD

Box Squat:
5,5,3,3,3

AMRAP in 20 min
Walking Lunges (45lb plate) -30 reps (15 per leg)
Burpee, 15 reps
Pullup, 15 reps

DEC 17

3 rnds
max handstand hold
3 rnds
max L-sit
then:
for time
50 shoot throughs
150 squat
(break them up any way you want)

I know several of us, myself included, would like to be able to do OH squats for next year. Here is a great mobility wod for OH Squats.

Drew Finally Made It!!

One of our members finally got the recognition he deserves.

Dec 16 WOD

Warmup:
2 minutes Max REPS Box Jumps (18″)

Strength:
Power Cleans
3-3-1-1-1

Metcon:
3 minutes Max Row for CALORIES
2 minutes Max REPS Pullups
1 minute Max Dumbell Thrusters (20#)

Dec 15 WOD

Strength:
Front Squat
5-5-5-5-5

Team Metcon:
12 min (total reps)
Weighted Push-ups (40#,35# sandbag) – release at bottom, lock at top to count.
Knees to Elbows

3 man teams with 1 man doing PU, 1 man resting/spotting, 1 man KTE’s. Switch on failure of pushups.

Results from Team Metcon.

Individual results for Metcon

Dec 14 WOD

Micah

5 rounds for time
1. 500m row.
2. 10x 205# DL.
3. 10x GHD.
4. 10x 24″ box jump.
5. 10x spider pushups on bosu/plyo ball.
6. 10x pull ups.

Dec 13

Shoulder press 3X7

Then :
3 rounds, 21-15-9x reps
Burpee tuck jumps
Pull-ups
Sit-ups

2011 Goals

I’ve been thinking a lot about what I would like to accomplish for next year. This past year since my surgery has been a real struggle, both physically and psychologically. At one point I didn’t think I would ever be able get back to lifting what I once did and so resigned myself to thinking running was my only option for future fitness. I like running, but I also enjoy lifting. It is something I have done since I was 19 years old. I am now 45 years old, so it is ingrained in my DNA to lift. Not having that as an option was bordering on depressing. Anyway, my shoulder has recovered; maybe not 100%, but it is probably around 85% and getting better.

I’d like to hear what your goals are for the upcoming year. Although we train as a group, we are collection of individuals, and each person is driven for different purposes. Some train for competitive sports (runnning, soccer, rugby) whereas others train for functional movements (hiking, cutting wood). Examine what you are hoping to accomplish and post it to the blog. Even if you are not part of our crossfit group, I’d like to still hear what you have in mind for 2011.

Dec 10 WOD

Push Press:
5-5-5-5 with 250m row between sets

For time:
50 squat cleans (115#,95#)

Dec 9

3×3 weighted pullup
unweighted max rep pullup
3×3 weighted ring dip
unweighted max rep ring dip

team metcon for time
in teams of 2 with one bar
200 reps weighted jump squats (45# bar)

Dec 8

DT
5 rounds
155# (Scale as needed)
12 deadlift
9 hang power clean
6 push jerk

Dec 7 WOD

THE NIGHTMARE
100 D/U (400 Singles)
90 LUNGES
80 BOX JUMPS (24″)
70 SIT UPS
60 GOOD MORNINGS (45LB)
50 BURPEES
40 D.B. Thrusters (25 LB)
30 D.B. POWER SNATCH (15 EACH ARM 25 LB)
20 KTE
10 HSPU