Rest Day
“Two-Minute Drills Part 6: Back of the Socket” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
Playing On The Rings at GSX Athletics – video [wmv] [mov]
Archive for October, 2010
30
Oct
Rest Day 31.10.10
Playing On The Rings at GSX Athletics – video [wmv] [mov]
29
Oct
WOD 30.10.10
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
For time:
- 21 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 21 Burpees
- 18 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 18 Burpees
- 15 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 15 Burpees
- 12 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 12 Burpees
- 9 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 9 Burpees
- 6 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 6 Burpees
- 3 Kettlebell swings @ 1.5 pood (24k men/16k women)
- 3 Burpees
Post time to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
29
Oct
WOD 29.10.10
Workout #1
- Sholder Press 5-5-3-3-1-1
Post loads to comments.
Workout #2
“Tabata Mash-up”
- Pull-ups
- Squats
20 secs work/10 secs rest, alternating between the two exercises for a total of 16 intervals, lowest rep count for any interval is the score for that exercise.
Post tabata score to comments.
“Positive Self-Talk: Focusing on Your Goals” with Greg Amundson, CrossFit Journal preview video [wmv] [mov]
The Story Behind the Rogue vs. Again Faster Throwdown – video [wmv] [mov]
Event 5 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
Austin Malleolo on today’s WOD – video [wmv] [mov]
28
Oct
WOD 28.10.10
Two rounds of:
- Run 2km
Rest as needed between rounds.
Post time for each round to comments.
“Rope Climb – Russian Wrap” with Kim and Adrian Bozman video [wmv] [mov]
“Coaches Prep Course: Deadlifting off of Bumpers” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]
Dave Lipson on today’s WOD – video [wmv] [mov]
Elyse Umeda on today’s WOD – video [wmv] [mov]
Heather Bergeron on today’s WOD – video [wmv] [mov]
27
Oct
Rest Day 27.10.10
Rest Day
@ CrossFit Smash
Five rounds for time:
- 6 x Squat Cleans @ 60k
- 15 x Sit-ups
- 50 x Double Unders
Post time to comments.
26
Oct
WOD 26.10.10
Three rounds of:
- Row 500m
- 40 x Squats
- 30 x Push-ups
- 20 x Pull-ups
- 10 x Burpees
Rest as needed between rounds.
Post time to comments.
25
Oct
WOD 25.10.10
Five rounds of:
- Back Squat, 3 reps
- Pull-ups (max reps)
Rest as needed between rounds.
Post load for Back Squat and reps for Pull-ups in each round to comments.
24
Oct
WOD 24.10.10
“Brenton”
Five rounds for time of:
- Bear crawl 100 feet
- Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
23
Oct
Rest Day 23.10.10
Rest Day
@ CrossFit Smash
Five rounds for time of:
- Small Block Run/Run 400m
- 7 x Hang Squat Clean @ 60k
- 7 x Pull-ups (chest to bar)
- 7 x Ring Push-ups
Post time to comments.
22
Oct
WOD 22.10.10
For time:
- 100 x Shoulder to Overhead (front of head) @ 40k
Perform 10 x Burpees every time the bar drops below chest.
15 min cut-off.
Post time to comments.
“Rope Climbing Techniques: Legless Rope Climb” with Adrian Bozman and Carl Paoli, CrossFit Journal preview video [wmv] [mov]
Event 1 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
“Paddleboard Cam” with Jason Khalipa at the Team Rogue Vs. Team Again FasterTahoe Throwdown – video [wmv] [mov]
21
Oct
WOD 21.10.10
Two rounds of:
- Row 1000m
- 30 x Pull-ups
- 30 x Push-ups
- 30 x Burpees
Rest as needed between rounds.
Post time for each round to comments.
Sneak Peek at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
Interview with Mikko Salo at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
Highlights from the “Amazing Grace” fundraiser at CrossFit by Overload – video [wmv] [mov]
20
Oct
WOD 20.10.10
AMRAP in 20 minutes of:
- Push-ups, max reps (each effort is to fail, once complete LUNGE!)
- Overhead Walking Lunges (10k plate) 50 ft.
Post total number Push-ups to comments.
“Analyzing the 63s and 69s” from the CrossFit/USAW Weightlifting Open, CrossFit Journal preview video [wmv] [mov]
“Double Fran” with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]
Rob Orlando, 30 Muscle-ups, Isabel and Grace for time – video [wmv] [mov]
Dave Lipson, Jason Khalipa and Dave Castro on the 101016 WOD, by Again Faster Equipment – video [wmv] [mov]
19
Oct
Rest Day 19.10.10
Rest Day
@ CrossFit Smash
For time:
- Big Block Run/800m Run
- 15 x Squat Snatch @ 40k
- 15 x Pull-ups
- Small Block Run/400m Run
- 15 x Squat Snatch @ 40k
- 15 x Pull-ups
- Big Block Run/800m Run
- 15 x Squat Snatch @ 40k
- 15 x Pull-ups
Post time to comments.
“Training Strategy” with Graham Holmberg – video [wmv] [mov]
Elyse Umeda on today’s WOD – video [wmv] [mov]
From the Vault:
Nicole and Zac Go For A Total – video [wmv] [mov]
18
Oct
WOD 18.10.10
Level #1
-
Squat Snatch 5-5-3-3-1-1
Level #2
- Squat Snatch 5-5-5-3-3-3-1-1-1
Snatch: Arms, Coach Burgener [wmv][mov] » Jul 26 07
Snatch Balance-Finding Max Analysis [wmv][mov]
Snatch Foot Position, Coach Burgener [wmv][mov] » Jul 7 07
Snatch Instruction, Coach Burgener [wmv][mov] » Aug 17 07
Snatch: Jump and Land, Coach Burgener [wmv][mov] » Jul 16 07
Snatch: Three Pulls, Coach Burgener [wmv][mov] » Aug 6 07
Check out this week’s www.cathletics.com training video here.
17
Oct
WOD 17.10.10
Five rounds of:
- Power Cleans @ 80k
- Box Jumps @ 24″
Post time to comments.
“Transitioning CrossFit Movements into Elite Skills: Part 3” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“I Gave Up Coffee For CrossFit” with Kristan Clever – video [wmv] [mov]
Interview with Dave Lipson and Spencer Hendel at the CrossFit/USAW Weightlifting Open by Again Faster Equipment – video [wmv] [mov]
WOD Demo by Again Faster Equipment – video [wmv] [mov]
WOD Demo with Miranda Oldroyd and Mary Lampas – video [wmv] [mov]
Rich Froning Jr. and Heather Bergeron on today’s WOD – video [wmv] [mov]
Jason Khalipa on today’s WOD – video [wmv] [mov]
Rob Orlando, Tim Burke and Katie Burke on today’s WOD – video [wmv] [mov]
