SBCFireFitness

WOD 04-30-08

Osborne, never too busy to strike a pose.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) #14 Women
Sumo deadlift high-pull, 75 pounds (Reps) #53 Women
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) #53 Women
Row (Calories) Or Substitute another set of Sumo deadlift high-pulls

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Fight Gone Bad ...[rvmb]
Fight Gone Bad, Sonz Jupiter Cert 07...[wmv][mov]

Fight Gone Bad

WOD demo - video [wmv] [mov]

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"Our Warm-Up Is Your Workout" by Virginia Heffernan

Osborne, never too busy to strike a pose.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) #14 Women
Sumo deadlift high-pull, 75 pounds (Reps) #53 Women
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) #53 Women
Row (Calories) Or Substitute another set of Sumo deadlift high-pulls

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Fight Gone Bad ...[rvmb]
Fight Gone Bad, Sonz Jupiter Cert 07...[wmv][mov]

Fight Gone Bad

WOD demo - video [wmv] [mov]

---

"Our Warm-Up Is Your Workout" by Virginia Heffernan

WOD 04-29-08

Unique Tan Fire.  Crews Working Together.

G.I. Jane

100 burpees and 100 Pullups for time:

Alternating each one.

Post Time to Comments.

Chest must touch floor on burpees and chin must go over bar on pullups. Pullups can be kipping, regular, chinups, switch grip, etc, just get up over the bar. Can go from burpee and jump up to the bar to get the pull up if bar is high, almost like a jumping pullup.

G.I Jane Video  http://media.crossfit.com/cf-video/CrossFit_AmundsonGIJane.wmv

WOD 04-28-08

Rest Day

Firefighter Gerry Weslander, showing us, its getting to be that time of year again.

CrossFit Certification Seminar, CrossFit Charlotte

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Tale of a CrossFit Die Hard Part 5, AllisonNYC - video [wmv] [mov]

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Rest Day Workout

Workout: max rounds in 20 minutes of

10 DB deadlifts, 15 wall balls, 20 box jumps, run 200 mters

Rest Day

Firefighter Gerry Weslander, showing us, its getting to be that time of year again.

CrossFit Certification Seminar, CrossFit Charlotte

---

Tale of a CrossFit Die Hard Part 5, AllisonNYC - video [wmv] [mov]

-------------------------------------------------------------------------------------------------

Rest Day Workout

Workout: max rounds in 20 minutes of

10 DB deadlifts, 15 wall balls, 20 box jumps, run 200 mters

WOD 04-27-08

12-05-07 Vehicle OTS Medevac N. San Marcos Pass

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

2.0 pood= #70

1.5 pood=#55

1.0pood-#35

Post rounds completed to comments.

Level I
as Rx'd
Women 1.5 pood
If you do not have a muscle up use a 5/1 sub of pull ups and dips

Level II
Complete as many rounds in 15 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not have a muscle up use a 4/1 sub of pull ups and dips

Leve III
Complete as many rounds in 15 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not have a muscle up use a 3/1 sub of pull ups and dips

Leve IV & V
Complete as many rounds in 12 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 12kg Kettlebell swings
Women 8kg
If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips

Muscle-up/False Grip Demo...[wmv]

Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)...[wmv][mov]

Handstand Push-up...[mov]
Handstand Push-up Variations...[wmv]

Basic Kettlebell Swing, Part I, Jefff Martone...[wmv][mov]
Basic Kettlebell Swing, Part II, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part III, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part IV, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part V, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part VI, Jeff Martone...[wmv][mov] 

WOD demo - video [wmv] [mov]

12-05-07 Vehicle OTS Medevac N. San Marcos Pass

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

2.0 pood= #70

1.5 pood=#55

1.0pood-#35

Post rounds completed to comments.

Level I
as Rx'd
Women 1.5 pood
If you do not have a muscle up use a 5/1 sub of pull ups and dips

Level II
Complete as many rounds in 15 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not have a muscle up use a 4/1 sub of pull ups and dips

Leve III
Complete as many rounds in 15 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not have a muscle up use a 3/1 sub of pull ups and dips

Leve IV & V
Complete as many rounds in 12 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 12kg Kettlebell swings
Women 8kg
If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips

Muscle-up/False Grip Demo...[wmv]

Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)...[wmv][mov]

Handstand Push-up...[mov]
Handstand Push-up Variations...[wmv]

Basic Kettlebell Swing, Part I, Jefff Martone...[wmv][mov]
Basic Kettlebell Swing, Part II, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part III, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part IV, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part V, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part VI, Jeff Martone...[wmv][mov] 

WOD demo - video [wmv] [mov]

WOD 04-26-08

Tony White at Gaviota. I bet all those pull ups you do, are paying off right now.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Notice the wording for this:

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Quote:

Max rep Pull-ups

The requirement for max rep is that you are unable to complete another rep. Max reps means you fall off the bar unable to pull yourself up again. Choosing a number to "get to" is not part of this workout.

Our Brand X record for "Nicole" was set by CrossFit Kid Top Dawg with 181 pull ups in 20 minutes.



Level I II & III:
As Rx'd

Level IV:
5 rounds of:
Run 200 M
12 jumping pull ups or beginner pull ups

Level V
3 rounds
run 200 M
12 jumping pull ups
-----------------------------------------------------------------------------

0.25 mi sprint
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

CrossFit South Brooklyn

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CrossFit Kids' "Diane" - video [wmv] [mov]

Tony White at Gaviota. I bet all those pull ups you do, are paying off right now.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Notice the wording for this:

<>

<>

<>

<>

<>

<>

<>

<>

<>

<>

<>

<>

Quote:

Max rep Pull-ups

The requirement for max rep is that you are unable to complete another rep. Max reps means you fall off the bar unable to pull yourself up again. Choosing a number to "get to" is not part of this workout.

Our Brand X record for "Nicole" was set by CrossFit Kid Top Dawg with 181 pull ups in 20 minutes.



Level I II & III:
As Rx'd

Level IV:
5 rounds of:
Run 200 M
12 jumping pull ups or beginner pull ups

Level V
3 rounds
run 200 M
12 jumping pull ups
-----------------------------------------------------------------------------

0.25 mi sprint
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

CrossFit South Brooklyn

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CrossFit Kids' "Diane" - video [wmv] [mov]

WOD 04-25-08

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Level I/II/III/IV
Everyone do this as Rx'd

If you are unfamiliar with the movement then you are a Level V today.

Level V:
Here are a couple of vids to watch. After you have watched the vids grab a PVC pipe, broomstick or unweighted bar and practice the movement. Put the movement into your warm up for awhile so that next time you will be ready to do the WOD.

Snatch...[wmv] [mov] [link]

Snatch: Arms, Coach Burgener...[wmv][mov]
Snatch Balance-Finding Max Analysis...[wmv][mov]
Snatch Foot Position, Coach Burgener...[wmv][mov]
Snatch Instruction, Coach Burgener...[wmv][mov]
Snatch: Jump and Land, Coach Burgener...[wmv][mov]
Snatch: Three Pulls, Coach Burgener...[wmv][mov]

Split Snatch - Josh Everett...[wmv][mov]

CrossFit Certification Seminar, CrossFit San Diego

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Technique Part 2 - Q & A, CrossFit Journal Preview - video [wmv] [mov]

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Level I/II/III/IV
Everyone do this as Rx'd

If you are unfamiliar with the movement then you are a Level V today.

Level V:
Here are a couple of vids to watch. After you have watched the vids grab a PVC pipe, broomstick or unweighted bar and practice the movement. Put the movement into your warm up for awhile so that next time you will be ready to do the WOD.

Snatch...[wmv] [mov] [link]

Snatch: Arms, Coach Burgener...[wmv][mov]
Snatch Balance-Finding Max Analysis...[wmv][mov]
Snatch Foot Position, Coach Burgener...[wmv][mov]
Snatch Instruction, Coach Burgener...[wmv][mov]
Snatch: Jump and Land, Coach Burgener...[wmv][mov]
Snatch: Three Pulls, Coach Burgener...[wmv][mov]

Split Snatch - Josh Everett...[wmv][mov]

CrossFit Certification Seminar, CrossFit San Diego

---

Technique Part 2 - Q & A, CrossFit Journal Preview - video [wmv] [mov]

WOD 04-24-08

Swift water rescue at Gaviota Campground entrance.

Rest Day

Workout demo - video [wmv] [mov]

Rest Day Workout

70m sprints
15 rounds
With a 45sec rest between rounds
Complete each sprint in under 10 seconds

Swift water rescue at Gaviota Campground entrance.

Rest Day

Workout demo - video [wmv] [mov]

Rest Day Workout

70m sprints
15 rounds
With a 45sec rest between rounds
Complete each sprint in under 10 seconds

WOD 04-23-08

"Michael"

Three rounds for time of:
Run 800 m"eters
50 Back Extensions
50 Sit-ups

Level I
As Rx'd
Try this with an AbMat or GHD sit ups for extra fun

Level II / III
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Level IV
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups


Level V
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

===================================================

Back Extension...[wmv]
Back Extension, Hip Extension, Hip-back Extension...[ wmv]

You know what a sit up is.

Use an Ab-mat if you have one.

Michael...[wmv] [mov]

Post time to comments.

---

Kettlebell Basics Part 6, Jeff Martone - video [wmv] [mov]

"Michael"

Three rounds for time of:
Run 800 m"eters
50 Back Extensions
50 Sit-ups

Level I
As Rx'd
Try this with an AbMat or GHD sit ups for extra fun

Level II / III
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Level IV
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups


Level V
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

===================================================

Back Extension...[wmv]
Back Extension, Hip Extension, Hip-back Extension...[ wmv]

You know what a sit up is.

Use an Ab-mat if you have one.

Michael...[wmv] [mov]

Post time to comments.

---

Kettlebell Basics Part 6, Jeff Martone - video [wmv] [mov]

WOD 04-22-08

Engineer Dalcerri, barking out the orders. 

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Level I
As Rxd

Level II/ Level III
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx'd and dial back the rounds to 3.

Level IV
do 5 rounds of
max push ups
max pull ups or beginner pull ups

Level V
Do 3 rounds:
max push ups
max pull ups or beginner pull ups

Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

Lynne (Brendan G.)...[wmv] [mov]

Boston vs New York Part 2 - video [wmv] [mov]

Engineer Dalcerri, barking out the orders. 

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Level I
As Rxd

Level II/ Level III
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx'd and dial back the rounds to 3.

Level IV
do 5 rounds of
max push ups
max pull ups or beginner pull ups

Level V
Do 3 rounds:
max push ups
max pull ups or beginner pull ups

Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

Lynne (Brendan G.)...[wmv] [mov]

Boston vs New York Part 2 - video [wmv] [mov]

WOD 04-21-08

Academy Class 2008.  Only 11 weeks and 4 more days to go. 

Run 5 K

Post time to comments.

Level I/Level II/Level III
I know you hate it, but do it anyway Run 5 K.

Level IV
Run 1-2 miles depending on your ability


Level V
Run 1-2 miles depending on your ability

Foot Pull Drill, CrossFit Virginia Beach...[wmv][mov]
Hip Opening Hurdle Drills - John Baumann...[wmv][mov]
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Lying Starts Drills - John Baumann...[wmv][mov]
Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]

Training the Pistol with Adrian Bozeman Part 1, CrossFit Journal Preview - video [wmv] [mov]

Academy Class 2008.  Only 11 weeks and 4 more days to go. 

Run 5 K

Post time to comments.

Level I/Level II/Level III
I know you hate it, but do it anyway Run 5 K.

Level IV
Run 1-2 miles depending on your ability


Level V
Run 1-2 miles depending on your ability

Foot Pull Drill, CrossFit Virginia Beach...[wmv][mov]
Hip Opening Hurdle Drills - John Baumann...[wmv][mov]
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Lying Starts Drills - John Baumann...[wmv][mov]
Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]

Training the Pistol with Adrian Bozeman Part 1, CrossFit Journal Preview - video [wmv] [mov]