Rest Day
Archive for February, 2010
28
Feb
Rest Day 28.02.10
27
Feb
WOD 27.02.09
For time:
- 1 x Big Block Run/800m
- 30 x Front Squats @ 40k
- 1 x Big Block Run/800m
- 30 x Push Press @ 40k
- 1 x Big Block Run/800m
- 30 x Thrusters @ 40k
Post time to comments.
“Isolation:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
EC Synkowski at the C.R.A.S.H. B.’s by CrossFit Again Faster – video [wmv] [mov]
26
Feb
WOD 26.02.10
Workout #1
Bench Press 5-5-5-5-5-5-5
Weighted Pull-ups 1-1-1-1-1-1-1
Perform 5 reps of Bench Press then 1 rep of Weighted Pull-ups
Rest as needed between efforts
Increase load each set to reach 5RM and 1RM in 7th set
Post loads to Comments
Workout #2
“Annie”
50-40-30-20 and10 rep rounds of:
- Double-unders
- Sit-ups
Post time to comments.
“Sled Dragging” with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Rolling Thruster-Grace at CrossFit Center City – video [wmv] [mov]
The 2010 CrossFit Games Midwest Sectional Women’s Sunday Workout – video [wmv] [mov]
25
Feb
WOD 25.02.10
For time:
- 15 barbell squat cleans (40k)
- 30 toes to bar
- 30 box jumps (20” box)
- 10 muscle-ups
- 30 push presses/push jerks (12.5k dumbbells)
- 30 double-unders
- 15 thrusters (40k)
- 30 pull-ups
- 30 burpees
- 300’ overhead walking lunges (10k plate)
Post time to comments.
Charity Vale dominated this event. Her time of 18:24 was over 2 minutes faster than second-place Kristan Clever (20:27) and third-place Carey Kepler (21:06).
24
Feb
Rest Day 24.02.10
Rest Day
@ CrossFit Smash
Four rounds of:
- AMRAP Thrusters @ 40k
- 400m Row
Rest as needed between efforts.
Post reps and 400m Row time to comments.
“Learning the Muscle-up” with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Aussie Nasty Girls WOD at CrossFit Effects – video [wmv] [mov]
23
Feb
WOD 23.02.10
For time:
- 50 Wall ball shots @ 9kg
- 25 Pull-ups
- 40 Wall ball shots @ 9kg
- 20 Pull-ups
- 30 Wall ball shots @ 9kg
- 15 Pull-ups
- 20 Wall ball shots @ 9kg
- 10 Pull-ups
- 10 Wall ball shots @ 9kg
- 5 Pull-ups
Post time to comments.
22
Feb
WOD 22.02.10
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
19
Feb
WOD 20.02.10
Warm-up
- 2 x Block Run with Lunges
- skip for 1 min
- 15 Squats
- 10 Push-ups
- skip for 1 min
- 15 Squats
- 10 Push-ups
- Stretch and go through movements for 3min
Workout
Complete as many rounds in 20 minutes as you can of:
- 1 x Block Run/400m
- Max rep Push-ups (each effort is to fail, once complete RUN!)
Post number of Push-ups completed for each round to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
19
Feb
Rest Day 19.02.10
Rest Day
@ CrossFit Smash
Warm-up
- 2 x Block Run with Lunges
- skip for 1 min
- 15 Squats
- 10 Push-ups
- skip for 1 min
- 15 Squats
- 10 Push-ups
- Stretch and go through movements for 3min
Workout #1
Hang power clean 3-3-3-3-3-3-3
Post loads to comments.
Workout #2
“Diane“
21-15-9 reps of:
100k Deadlift
Handstand Push-ups/DB Sholder Press
Post time to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
18
Feb
WOD 18.02.10
For time:
Row 800m
21-15-9 rep rounds of:
- Hang Power Cleans @ 40k
- Box Jumps @ 24″
- Kettlebell Swings @ 1.5 pood
1 x Big Block Run/800m
Post time to comments.
“Hybrid Winter Challenge” with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
The 2010 CrossFit Games Northwest Regionals Site preview – video [wmv] [mov]
17
Feb
WOD 17.02.10
For time:
- 1 x Block Run/400m
- 50 x Pull-ups
- 1 x Block Run/400m
- 50 x Squats
- 1 x Block Run/400m
- 50 x Push-ups
- 1 x Block Run/400m
- 50 x Sit-ups
- 1 x Block Run/400m
- 50 x Burpees
Post time to comments.
“Perfect Technique:” At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
The 2010 CrossFit Games Season begins! The US Midwestern Sectionals “Air Force WOD” … [wmv] [mov]
16
Feb
WOD 16.02.10
Three rounds for time of:
- 21 x Thusters @ 40k
- 15 x Push-ups
- 9 x Push Press @ 40k
Every minute, on the minute, perform 5 Burpees.
Post time to comments.
“An Intro to the new Coaches Prep Course” a CrossFit Journal preview video [wmv] [mov]
“One-arm Isabel” with John Warnek from CrossFit King of Prussia – video [wmv] [mov]
15
Feb
Rest Day 15.02.10
Rest Day
@ CrossFit Smash
Workout #1
Back Squat 1-10-1-20-1-30 reps
Post loads to comments.
Workout #2
Five rounds for time of:
40k Power snatch, 7 reps
40k Snatch balance, 7 reps
40k Overhead squat, 7 reps
Post time to comments.
“Cleans, Burpees, Reflections on the Games” with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Lauren Plumey competes in the Hybrid Challenge – video [wmv] [mov]
14
Feb
WOD 14.02.10
Run 5 K
Post time to comments.
13
Feb
WOD 13.02.10
AMRAP in 8 minutes of:
- 5 x Sumo Deadlift High-pull @ 40k
- 5 x Burpees
Rest for 4min, then perform again.
Post rounds to comments.
“Learning the Front Lever” with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]
Laura DeMarco 370lb Deadlift – video [wmv] [mov]
