Archive:
HSPU, Weighted step ups, Double unders
AMRAP in 15 min:
5 HSPU
10 Weighted step ups holding 45/25 plate to a 20″ box
25 Double unders
Skill: Slack line
Endurance DIY:
200m-400m-600m-800m-1200m
Rest 1/2 the time it takes you to run. Ex: 200 takes .40, rest .20 then run 400m
Box Jump and Kb Swings
10 Box Jumps 30″
1 Kb swing 70/53
9 Box Jumps 30″
2 Kb swing 70/53
8 Box Jumps 30″
3 Kb swing 70/53
7 Box Jumps 30″
4 Kb swing 70/53
6 Box Jumps 30″
5 Kb swing 70/53
5 Box Jumps 30″
6 Kb swing 70/53
4 Box Jumps 30″
7 Kb swing 70/53
3 Box Jumps 30″
8 Kb swing 70/53
2 Box Jumps 30″
9 Kb swing 70/53
1 Box Jumps 30″
10 Kb swing 70/53
2 for 1
all for time:
3 rounds:
10 Pull ups
10 Burpees
-600m-
5 Rounds:
3 Deadlifts 135/95
3 Hang power cleans 135/95
3 Front squats 135/95
3 Push press 135/95
Just to reiterate, this is one workout with basically two parts thus the name 2 for 1. You will start off with 3 rounds of 10 pull ups and 10 burpees, run 1 600m, then start the 5 round complex.
I posted this on facebook the other day, but thought it was worth reposting here for some of our non facebookers: From CrossFit One World
… I’ve seen 100’s of people busting out Abmat sit-ups as “extra” work before or after their workout. Do your workout, grab an Abmat and hit 100 reps, and then walk out of the gym. Good for you, but you might as well admit that you think those Abmat sit-ups are magically going to make you have a washboard stomach. I won’t say that you are totally wasting your time, but in reality, you won’t eventually end up posting a picture of just your abs as your Facebook profile shot…continue reading
Snatch
If you pull slightly leaned forward, it will be harder to receive the bar, thus an epic dump will typically be the end result instead of a PR. Don’t worry he made it on the next attemp.
(squat) Snatch 1-1-1-1-1-1-1
Endurance:
for time:
100 Burpees
200m repeats
6 x 200m sprint
*rest 2 min between sprints
Skill: Turkish get ups
Hero week is only one week away!
June 23 2012
Endurance DIY:
10m-20m-30m-40m-50m-60m ladder
Keep going as long as you are able to stay in the time limit
10m= 5 sec
20m= 10 sec
30m= 15 sec (or less)
Rest 20 seconds between each set
On Ramp is too easy. I am bored.
On Ramp Is Too Easy
I hear all the time that the on ramp class is too easy, not hard enough or boring. First off, depending on your background,you are right. Just like the first couple days in school, but it is designed that way. Let me explain with the Karate Kid analogy, wax on and wax off did not make any sense to young Daniel son but his teacher knew better. The slow, deliberate way the first 6 classes are designed is a calculated way to let us teach you movement patterns that you will not even know about. Example: we are teaching you to be aware of your body in space, kinesthetic awareness. The little things like, “weight in your heels,” “flat back,” “deeper” etc. After a few classes of the on ramp when the instructor yells out “stay in your heels” now you know what it means and how to fix it.
Lets back up a little further. I am in good shape and join a gym that says just come on in and workout. In my opinion that is doing you a disservice. It would be like hiring a running coach and he only wants to fix you during races. So he runs along side of you yelling his advice. Not good coaching. If a person that is in shape comes in to the gym excited to get started but doesn’t know the movements it is hard to get them to do it correctly. Because they can muscle through it. ”Why do I need to do it that way (correct way)? My way works just fine.” Good mechanics and technique works the correct muscle groups and keeps the person safer, not just that day but years down the road as well. Everyone needs to slow down and get direction, especially when learning new movement patterns. All sports do it. It is called practice, this is where you have a chance to learn and improve without the pressure of the clock during the wod. Just think of our on ramp class as practice before the big game.
Also when people tell me it is too easy, it usually means not long enough workouts. I have two things to say to that. One, step back and look at it from my point of view. You teach someone three new movements with correction and trying to get their bodies to remember it (couple reps per movement), then have enough time to give a thirty minute workout. Oh I forgot. Couple people showed up a few minute late, the warm up took a little longer do to people taking their time and thinking it is boring. Time is precious, we do our best. Second, we need to change our mind set of how to get a workout. You do not need to be at the gym doing cardio and weight training for an hour plus. Anyone can get a workout in four minutes if they push themselves. Also it is like school make sure you are moving the best you can. If you slow down to learn the movements then you get a gold star.
Death by Tabata
Tabata mash up:
Deadlifts 185/135
Burpees
*all rep scoring
PWOD/Competitors:
Deadlift 275/185
Skill: Handstand (HS, HS walk, or HSPU)
Recovery:
Easy 1k row
