We did that
We did the same workout as the one in the video. How did your times compare, and was your range of motion as legit as the athlete in the video. I know of two gentlemen who put up better times on this workout. Sparky, 8:09 and Shawn Podilla with 6:30! Awesome times guys!
Workout:
1 rep max front squat
then:
21-18-15-12-9-6-3
SDHP (75/55)
Push Jerk (75/55)
The squat
All this week we will be focussing on improving our air squats. It is the most vital foundation to our program and deficiencies in it set you up for injury and holds you back as a crossfitter and as an athlete. We are asking everybody this week to concentrate on perfecting the foundation of the air squat. Please watch this vid and read the comments with it, and make an effort this week to improve.
Workout:
Air squat practice:
then:
4 rounds for time
400m run
15 pull ups
15 burpees
crossfit.com
Nick and Nichole hard at work
I want everyone to know about the resource and community of crossfit.com. There is so much more going on with crossfit than what goes on just inside our gym. There is a whole community out there of crossfit enthusiasts. The website has more free information available than any fitness site I have ever seen. There are hundreds of demo workouts, message boards, and the “crossfit journal”. Check out the amazing resource to learn more about what we do.
Workout:
AMRAP 20min
Max reps press (40-50%)
15 box jumps
200m run
*score total presses.
bust a move
In case you were getting board, here is something to keep you busy. I feel like you could somehow turn this into an awesome break dancing move.
Workout:
3×5 back squat
then:
“Grannie”
Grace+Annie
50 double unders
9 clean and jerk (135/85)
40 double under
8 clean and jerk
30 double under
7 clean and jerk
20 double under
6 clean and jerk
10 double under
finishing strong
This pic was taken of Juan’s last pull up on mondays WOD. It is hard to maintain high standards for an entire workout. It easy to count incomplete reps simply for giving an effort. But doing that is wrong, and if your putting up killer times and counting incomplete reps you need to check yourself before you reck yourself. Juan did a great job in this workout exceeding standards on every rep and putting up an awesome time.
Workout:
“Dirty 30″
30 thrusters (95/65)
30 pull ups
30 KBS
30 ball slams
30 double unders
30 burpees
30 box jumps
Improvements
Janet looking stong
If you got to do the max weighted pull up, take a second to think about how far some of you have come. For some, when starting out with crossfit doing a single pull up seemed like an impossible task. Now many of you are doing multiples and even adding weight. A lot of you should be proud of your vast improvements.
Workout:
1 rep max Thruster
1 rep max weighted pull up
1 rep max hang power clean
AMRAP 8 min
push up 1,2,3,4,5…
box jump 1,2,3,4,5…
alternate as high as you can get
Loosen up
Stretching can be such a chore, but look at this crew loving every minute of it. And why wouldn’t they when you think about all the benefits, faster, quicker, less prone to injury, better quality of movement, and faster times. So although it can be boring, make it a priority to concentrate on your stretches the same way you would any of your lifts.
Workout:
5×1 clean pull
3×2 clean high pull
3×3 power clean
then:
3 rounds for time
21 wall ball
15 box jumps
9 hang power snatch’s
5 C2B pull ups
Getting Ready
Team 831 has began training for the 2010 crossfit games. Paige will be competing next month in the individual sectionals competition. And we are hoping to send a team to regionals in May. The potential competitors have been training hard for the varied demands of the games. Lets all train hard to help push the athletes competing in the games. It should be exciting.
Workout:
Partner Workout
AMRAP 20min
20 Dead lift
15 dead hang pull up
100 double unders
Find a buddy
Wes and Janet upside down
Sometimes it takes two to get your workout down. For that and for a little camaraderie and fun, we do a partner workout.
If some of you are wondering why the heck we do all the things we do. The link “What is Fitness” is the pioneering crossfit article. Check out the ins and outs of the program as it was being formed.
5×5 back squat
then:
Partner workout:
100m run-200-3-4-5-4-3-2-1
alternating w/partner
100 double unders
100 pass throughs
Fran is dead
Before you get to excited about the heading let me explain, it was Fran with dead hang pull ups. Not quite the same?
Workout:
Dead Hang Fran
21-15-9
Thruster (95/65)
dead hang pull up
831 in Action
