WOD: AMRAP in 3 min of: OHS @ 70-80% of today’s 3RM
Finish with: Anterior Reach
Stretch / Foam Roll
Mark your Calendar: We are going to screen selected footage from the 2009 CrossFit Games this coming Friday, February 5th, 8pm. Details here
Note: 8pm class is canceled on Wednesday and Friday this week. Please sign up for your training upfront so that you are not caught off-guard with canceled or overbooked classes.
Sveinbjorn Sveinbjornsson,
first ever muscle-ups at the 2009 CrossFit Games
(photo by our own Olga Jourova)
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. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athletes 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.
Remember “Fight Gone Bad 4″?
For more pictures from the FGB4 go here (courtesy of Dan Reshef) or here
WOD: Tabata Mash-Up of:
DB Snatches Left Hand,
DB Snatches Right Hand,
Double-Unders
Stretch / Foam Roll
Announcements:
We are going to screen selected footage from 2010 CrossFit Games next Friday at 8pm at the box (8pm class will be canceled.) Bring your favorite paleo snack!
Please vote on the right for the dates that work for you for our next skiing trip in February!
First January Foundations class successfully graduated yesterday! First column is the workout score in the first training session, and the second column is the same workout performed yesterday, after finishing the Foundations. Great progress everyone! (Jason made quite a noticeable progress as well, he just missed the first class with the baseline WOD). The folks will join us in the special workout this Saturday and in the regular group classes next week. Please welcome them into our family!
Our February Foundations program is starting next Tuesday and we still have room in this class. For more information and to sign up go here.
Skill: Accumulate 5min of L-Sits (parallettes, rings, floor)
WOD: Death by Kettlebell Swings & Box Jumps
With a continuously running clock perform 1 KB Swing in the first minute, 2 Box Jumps in the second, 3 KB Swings in the third, etc. Continue until you cannot finish prescribed number of reps before the next minute starts. Use 24/16kg Kettlebell and 24″ Box.
WOD: 5 rounds for time of:
3 Muscle-Ups
6 Ring Dips
9 Toes to bar
Finish with: Glute Ham Raise
Stretch / Foam Roll
Note: We are half way through our Winter 2010 Nutrition Challenge! Pat yourself on the back for sticking with it so far! If you feel like something is not working or you’ve derailed a bit, it’s never too late to reset and jump right back into it. Pull me aside before or after the class, or send me an email, and we can together look into your log and talk about the ways to improve your nutrition plan.
“CrossFit is too hard”, “I have no time to workout”, “I can’t wake up early in the morning”, “I’m too tired in the evening”, “I’m too out of shape for this”, “I’m too old for this”, “My job is eating up all my time”, “It’s too expensive”, “It’s too cold outside”, “I have kids”… What is your excuse today?…
WOD: Max Effort on the Bar & Rings
Pick 2 or more of the Max Efforts listed below and arrive at your best in 30min (scaling is ok wherever appropriate, e.g. “max number of pull-ups with green band”):
Max Effort Pull-ups
Max Effort Strict Pull-ups
Max Effort Weighted Pull-up
Max Effort Ring Dips
Max Effort Weighted Ring Dip
Max Effort Muscle-ups
Announcement: Check “Post WOD Results” link on the left, in the Members section. This link will bring you to our page on beyondthewhiteboard.com and will let you log your WOD results. It’s a great website and I recommend you to check it out. It allows you to: record your results for any kind of WOD, workout, or max effort, track your change in body composition, track your daily zone meals (and use the results to reveal nutrition’s influence on your CrossFit performance), view how you rank in your WOD results among other CrossFitters around the world, etc. It’s got 30-day trial and is a $3 per month or $33 per year afterwards.
If the above site is a bit too much for you now, chose one of the many other options, but please DO LOG YOUR WOD results. You will thank yourself later. Your many options are:
Buy a simple composition book (available at Duane Reade around the corner for 99c) and keep it at the box (otherwise you’ll lose or forget to bring it over and won’t log your results – happens all the time)
Post your results in comments every day. You can then use the “search” function above to remind you where you stand
Use one of the other many online logging services (many of which are free), for example: logsitall.com, wodclub.com
Get an app for your iPhone or iPod Touch – wodapp.com
Buy one of the many printed logbooks, specifically designed for CrossFit, for example: wodbook.bigcartel.com, thebenchmarkbook.com
Only a few months ago this was a challenging task.
Yesterday Hiroshi showed us a well executed back lever!
Congrats! Well done!!!
Skill: Practice major Kettlebell lifts. Pick one that is currently the weakest in your arsenal and stick with it for 10min.
WOD: “Diane Upside Down”
Deadlift, 10-9-8…3-2-1 reps, 225 lbs
HSPU, 1-2-3…8-9-10 reps
Start with 10 DLs, followed by 1 HSPU, then 9 DLs followed by 2 HSPUs… “and round and round”.. finish with 1 DL followed by 10 HSPUs
This is vot I’m talkin’ about! Reel deel! I’m selling the Kettlebells and buying the blue boxes with targets, and we will practice until we beat his time..
