SBCFireFitness

WOD 08-28-08

Get out and Train.....Congratulations to Simmy, pictured in the background.  He graduates L.A. County Fire Academy on Thursday 08-28-08

Rest Day

Rest is very important for recovery.  It is recommended to follow a schedule that allows for great intesity on each workout but also allows you adequate recovery time.  Many Crossfitters break up their workout schedule into a 3 days on, 1 day off.  Some will do 5 days wod's with 2 days off.  I rarely put rest days up here, since most of these workouts are tailored for the people on duty.  If you find yourself doing the WOD's at home, make sure you follow a cycle that allows you some time off. For those that have had their rest, i've posted a workout for you, below.

Rest Day Workout21-15-9
Pullups
Kettlebell swing #55 (#35)
Wallball
CrossFit Front Range - video [wmv] [mov]
For Time:
Post to comments

Rest is very important for recovery.  It is recommended to follow a schedule that allows for great intesity on each workout but also allows you adequate recovery time.  Many Crossfitters break up their workout schedule into a 3 days on, 1 day off.  Some will do 5 days wod's with 2 days off.  I rarely put rest days up here, since most of these workouts are tailored for the people on duty.  If you find yourself doing the WOD's at home, make sure you follow a cycle that allows you some time off. For those that have had their rest, i've posted a workout for you, below.

Rest Day Workout21-15-9
Pullups
Kettlebell swing #55 (#35)
Wallball
CrossFit Front Range - video [wmv] [mov]
For Time:
Post to comments

WOD 08-27-08

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Scaled versions courtesy of Brand X CrossFit:

Level I:
as rx’d

women 1 pood KB

Level II:
20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 1.5 poods
50 Sit-ups
60 Burpees

women 1 pood KB

Level III:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

women 25# dumbbell or Kettlebell

Level IV and V:
15 Handstand push-up progressions
20 Beginner or assisted pull-ups
25 Kettlebell swings, 1 pood
30 Sit-ups
35 Burpees or squat thrusts

Handstand push up progressions:

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

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]

Sit-ups/ abmat if you got em

Burpee Demo...[wmv]

---

Nick Hawkes' Snatch Training at Mike's Gym Part 2, CrossFit Journal Preview - video [wmv] [mov]

WOD 08-26-08

Front Squat 10-10-10-10-10 reps

Front Squat...[wmv]
Front Squat Good/Bad Bi-panel...[wmv][mov]

Post loads to comments.

Front Squat 10-10-10-10-10 reps

Front Squat...[wmv]
Front Squat Good/Bad Bi-panel...[wmv][mov]

Post loads to comments.

WOD 08-25-08

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Post time to comments.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

www.youtube.com/watch?v=gurooPiLMRo

Level I:
As rx’d

Level II:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Level III:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Level IV and V:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

WOD 08-24-08

Rest Day

Rest Day Workout

15 burpie pull-ups

200 meter run

5 rounds

Rest Day Workout

15 burpie pull-ups

200 meter run

5 rounds

WOD 08-23-08

Gettin up for those pull ups...

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Level I:
As Rx’d
Make every rep ROM perfect
Pull ups:
Full extension at bottom. Head over bar on each rep (not just chin) , or if you are aggressive try chest to bar.
Pushups:
Full body touch at bottom, full extension at top(press down with your shoulders)
Sit ups:
Ab Mat if you have one, otherwise unanchored full ranges
Squats:
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.

Level II and III:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Level IV, and V:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

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]
Push-up Standards...[wmv][mov]
Sit-ups you know.
Air Squat Demo w/explanations...[wmv][mov]
Air Squat...[wmv]

Gettin up for those pull ups...

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Level I:
As Rx’d
Make every rep ROM perfect
Pull ups:
Full extension at bottom. Head over bar on each rep (not just chin) , or if you are aggressive try chest to bar.
Pushups:
Full body touch at bottom, full extension at top(press down with your shoulders)
Sit ups:
Ab Mat if you have one, otherwise unanchored full ranges
Squats:
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.

Level II and III:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Level IV, and V:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

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]
Push-up Standards...[wmv][mov]
Sit-ups you know.
Air Squat Demo w/explanations...[wmv][mov]
Air Squat...[wmv]

WOD 08-22-08

Georgas, getting huge...

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Level I:
As rx’d
Women 65#

Level II:
For time:
Run 800 meters
95 pound Shoulder press, 15 reps
Run 800 meters
95 pound Push press, 15 reps
Run 800 meters
95 pound Push Jerk, 15 reps
Women 65#

Level III:
For time:
Run 800 meters
65 pound Shoulder press, 21 reps
Run 800 meters
65 pound Push press, 21 reps
Run 800 meters
65 pound Push Jerk, 21 reps
Women 45#

Level IV:
For time:
Run 400 meters
25-35 pound Shoulder press, 15 reps
Run 400 meters
25-35 pound Push press, 15 reps
Run 400 meters
25-35 pound Push Jerk, 15 reps

Level V:
For time:
Run 200 meters
10-15 pound Shoulder press, 15 reps
Run 200 meters
10-15 pound Push press, 15 reps
Run 200 meters
10-15 pound Push Jerk, 15 reps

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]
Foot Pull Drill, CrossFit Virginia Beach...[wmv][mov]
The Fall, Brian Mackenzie ...[wmv][mov]
Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Shoulder Press-Push Press-Push Jerk...[ wmv]

Nutrition Part 1 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]

WOD 08-21-08

Rest Day

Rest Day Workout

'The Baseline"

400  meter sprint

10 pull-ups

20 pushups

30  sit-ups

40 squats

1 round for a baseline test,

3 rounds for a workout.

Rest Day Workout

'The Baseline"

400  meter sprint

10 pull-ups

20 pushups

30  sit-ups

40 squats

1 round for a baseline test,

3 rounds for a workout.

WOD 08-20-08

Deadlift 1-1-1-1-1-1-1 reps

Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

Post loads to comments.

Kyle Maynard, CrossFit Journal Preview - video [wmv] [mov]

Deadlift 1-1-1-1-1-1-1 reps

Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Anatomy, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

Post loads to comments.

Kyle Maynard, CrossFit Journal Preview - video [wmv] [mov]

WOD 08-19-08

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Scaled Version of Workouts supplied by Brand X CrossFit.

Level I, II, and III:
As Rxd

Level IV:
Cut the work in half!

Level V:
Do three rounds of work:

Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

Tabata Something Else, Rob Miller...[wmv][mov]

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Scaled Version of Workouts supplied by Brand X CrossFit.

Level I, II, and III:
As Rxd

Level IV:
Cut the work in half!

Level V:
Do three rounds of work:

Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!

Tabata Something Else, Rob Miller...[wmv][mov]