SBCFireFitness

WOD 07-01-08

 

The Strength of the team is each individual member.....The strength of each member is the team.

For Time:

21-15-9
Pullups
Kettlebell swing #55 (#35)
Wallball

Post time to comments

SUBS:

PULLUPS:  You may break as necessary on the pullups, only long enough to get back up and keep going.  If you have trouble with pullups, you may assist yourself by using a platform or chair of some kind to get you to where the bar is between your elbow and your wrist, when your hands are fully extended above your head.  From this point you may do jumping pullups to help you develop the movement over time.  Don't cheat yourself, make sure you are working hard for them. 

Kettlebells:  May be done using dumbbells instead of a kettlebell

Wallball Shots:  May be done with any heavy soft object you find at the station.  I suggest a backpack filled with objects weighing roughly 20#'s total.  You should be squatting then thrusting yourself upwards leaving your feet on the ground having full hip extension and tossing the object to a mark 10' from the ground.

Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]
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]
Basic Kettlebell Swing, Part VII, Jeff Martone ...[wmv][mov]

CrossFit Front Range - video [wmv] [mov]

WOD 06-30-08

Even Little Riley Osborne gets some!!  Here she is pictured busting out 3 push-ups, she can't do pull ups yet.

"Lynne"

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

Bench Press: Arch, Mark Rippetoe ...[wmv][mov]
Bench Press Basic Setup, Mark Rippetoe...[wmv][mov]
Bench Press Body Position, Mark Rippetoe...[wmv][mov]
Bench Press: Feet, Mark Rippetoe ...[wmv][mov]
Bench Press Levers, Mark Rippetoe...[wmv][mov]
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

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

"The World's Healthiest 75-Year-Old Man" by Susan Casey - Esquire Magazine

Post reps for both exercises in all rounds.

CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout.  The idea is to go to failure on the pull up bar. People whose score look like this:
10/30
8/25
8/20
8/20
7/15

Are going for a number and not a max. Test your limits today.

Level I:
As Rxd

Level II, and 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

*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.

Even Little Riley Osborne gets some!!  Here she is pictured busting out 3 push-ups, she can't do pull ups yet.

"Lynne"

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

Bench Press: Arch, Mark Rippetoe ...[wmv][mov]
Bench Press Basic Setup, Mark Rippetoe...[wmv][mov]
Bench Press Body Position, Mark Rippetoe...[wmv][mov]
Bench Press: Feet, Mark Rippetoe ...[wmv][mov]
Bench Press Levers, Mark Rippetoe...[wmv][mov]
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

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

"The World's Healthiest 75-Year-Old Man" by Susan Casey - Esquire Magazine

Post reps for both exercises in all rounds.

CrossFit rarely asks for maxs. This workout does and expects that there is no “gaming” the workout.  The idea is to go to failure on the pull up bar. People whose score look like this:
10/30
8/25
8/20
8/20
7/15

Are going for a number and not a max. Test your limits today.

Level I:
As Rxd

Level II, and 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

*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.

WOD 06-29-08

 

5 Rounds for time of:

400m run
95# Overhead Squat 15 reps

Sub:  55# OHS. Keep run distance the same.

Post time to comments

SUBS: Reduce OHS weight as appropriate even if its just the bar or less.  You may want to use a broomstick for technique instead of using weight.

Overhead Squat...[slide show]

Overhead Squatting Safely...[wmv][mov]
Overhead Squat... [wmv]

Overhead Squats (Mark Rosen)...[wmv][mov]
Overhead Squats, Bodyweight x 15 reps (John Brown)...[wmv][mov]

WOD 06-28-08

 

Crew Workout at 11's

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Subs: You can sub double unders with Tuck Jumps: To do a Tuck Jump, jump in place and bring both your knees up to your chest bringing your thighs parallel to the ground.  For Squat Cleans, do a weight that is acheivable even if it is only the bar without weight.  For Ring Dips, sub 3 regular dips for each ring dip.

Double-Unders, Buddy Lee...[wmv][mov]

Double-Unders (Brendan Gilliam demo)...[wmv][mov]
Double Unders...[wmv]

Clean...[wmv][mov]

Clean Catch Heights tri-panel... [wmv]
Clean Drops...[wmv][mov]
Clean Instruction, Part I, Coach Burgener...[wmv][mov]
Clean: The 3d Pull, Coach Burgener...[wmv][mov]
Cleaning from the Ground, Coach Burgener ...[wmv][mov]

Ring Dips... [ wmv]

---

 

Crew Workout at 11's

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Subs: You can sub double unders with Tuck Jumps: To do a Tuck Jump, jump in place and bring both your knees up to your chest bringing your thighs parallel to the ground.  For Squat Cleans, do a weight that is acheivable even if it is only the bar without weight.  For Ring Dips, sub 3 regular dips for each ring dip.

Double-Unders, Buddy Lee...[wmv][mov]

Double-Unders (Brendan Gilliam demo)...[wmv][mov]
Double Unders...[wmv]

Clean...[wmv][mov]

Clean Catch Heights tri-panel... [wmv]
Clean Drops...[wmv][mov]
Clean Instruction, Part I, Coach Burgener...[wmv][mov]
Clean: The 3d Pull, Coach Burgener...[wmv][mov]
Cleaning from the Ground, Coach Burgener ...[wmv][mov]

Ring Dips... [ wmv]

---

WOD 06-27-08

Today, it's a container of foam.  Tomorrow, it may be .....

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Note 800 meters is approx. 1/2 mile, and 1.5 Pood  is #55. Women use #35 kettle bell or dumbell for swings.

Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
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]
Basic Kettlebell Swing, Part VII, Jeff Martone ...[wmv][mov]
Thruster tri-panel...[mov][wmv]
Thruster (barbell)... [wmv]
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

Josh Everett, CrossFit Games 2008 - video [wmv] [mov]

Today, it's a container of foam.  Tomorrow, it may be .....

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Note 800 meters is approx. 1/2 mile, and 1.5 Pood  is #55. Women use #35 kettle bell or dumbell for swings.

Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
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]
Basic Kettlebell Swing, Part VII, Jeff Martone ...[wmv][mov]
Thruster tri-panel...[mov][wmv]
Thruster (barbell)... [wmv]
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

Josh Everett, CrossFit Games 2008 - video [wmv] [mov]

WOD 06-26-08

Get in shape to fight fire, don't fight fire to get in shape

Four rounds for time of:
400 Meter run
25 G.I. Janes

post time to comments

A G.I. Jane is when you do one burpee then jump to one pull up.

G.I. Jane (Greg Amundson)...[wmv][mov]

Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]

WOD 06-25-08

   

Box of Ice Cream found in 18's freezer with note attatched. It was a good attempt at keeping the crew from eating too unhealthy, if you read the bottom line it didn't work too well.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) Sub Kettlebell Swings Men #55 Women #35

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

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.

WOD 06-24-08

Jason Toole, a mountain of a man, especially after a 5k run.

Run 5 K

Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]

Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]

Post time to comments.

WOD 06-23-08

Sammy getting air on his burpees

150 Burpees

For Time:

Level I, II:

as Rx'd

Level III:

100 Burpees

Level IV, V:

50 Burpees

Concentrate on maintaining form. Make sure your hands go up on the jump and there is air under your feet.

WOD 06-22-08

"Legs & Dips"

CF Warm-up x 3

7 rounds for time of:

10 Pistols (single leg squats alternating)
12 Ring Dips
400m run

Post time to comments

If you do not have rings, you may substitute 3 dips for every one ring dip.
_____________________________
Pistols, Part I (Adrian Bozman) (CFJ Preview)...[wmv][mov]
Pistols, Part II (Adrian Bozman) (CFJ Preview)...[wmv][mov]
Pistols, Part III (Adrian Bozman  (CFJ Preview) ...[wmv][mov]
Ring Dips... [ wmv]