Group WOD
“The Bear”
7 Sets of the sequence and cannot set the bar down during the round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds for max weight on the 5th round: post weights to comments & Jen won the shirt of the day.
Warm-up - Pistol practice
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
And a big thanks to Peter who dropped in for a few workouts from CrossFit Santa Cruz Central. Hope to have you back soon!
Group WOD
Warm Up- Back Squats 5-5-5
Every Minute on the Minute 80 yard suicide run and 10 Kettlebell swings (53/35)
Example- 3-2-1 go run 40 yards, turn around and run back 40 yards then 10 KB swings. If you are done in 40 seconds then you have a 20 second break before the next round.
Cool down- Practice rope climbing technique.
AMRAP in 20 minutes
115# Hang power clean, 15 reps
12 Ring dips
21 Situps
‘Filthy Fifty’
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Tough one today…and this one is harder than the ‘300′ Workout IMO.
Check out this video from CrossFit HQ. The guy that finishes first is Jeff Tincher. Jeff finished 5th at the CrossFit games a few years back.
Group WOD
Warm up- Run 400 meters and Burgener warm up
5 Rounds for time:
15 Deadlifts 135/95/65
12 Hang Cleans
9 Front Squats
6 Push Jerks
30 min time limit, Post times/loads to comments:
I hear it all the time from Crossfitters: “I hate running” and “Running is not really a CrossFit exercise.” I can relate to comments like these. In fact, when my son started CrossFit at MCC recently, I gave him the following advice: “Pray for lousy weather, because if it’s nice outside, they might make us run.”
CrossFit is defined as constantly varied functional movements performed at high intensity across broad time and modal domains. When you think about it objectively, there are very few movements that are more “functional” than running. In your life outside of the gym, you are likely to come across the need to run more often than the need to pull yourself up over a high fence, lift a very heavy object off the floor or overhead, etc. In addition, if you are following the Main Site WOD, you will frequently come across runs at various distances: the 400M run in ‘Helen’, the 800M run in ‘Michael’, the Mile runs in ‘Murph’, not to mention the WODs that are solely comprised of running, such as the 100M Sprints, the 5K, and even the 10K (which has made several appearances in the WOD).
It is interesting that we Crossfitters spend some much time working on technique for the other basic functional human movements like squatting and lifting heavy objects off the ground, so why does the idea of refining running technique sounds so foreign? CrossFit endorses a very effective running technique called POSE. In my opinion, we should all commit time to learn and incorporate the key elements of this technique into our running. POSE may not make you a faster runner, but it will definitely make you a more efficient runner, thereby improving your overall time in benchmark WOD’s such as Helen. More importantly, it will also clearly help reduce running related injuries and general wear and tear on your body which comes from running improperly.
For those of you who are interested, I will run a few POSE Running Technique clinics at MCC. This will be limited to 5 – 6 participants at a time and it will entail an assessment of your current running form, as well as teaching the skills and drills to help you run much more efficiently.
Jim Smith
Jim’s first running clinic will be Saturday, July 11th. I’m not 100% sure if we are going to do it at 10:30 as part of the WOD or immediately following. I’ll let everybody know. Please talk to Matt, Vinny or Myself if you are interested.
Regards,
JD
Group WOD
Warm up- 500 meter row for time
Run 800 meters
21 Shoulder Press 95/65
Run 800 meters
21 Push Press 95/65
Run 800 meters
21 Push Jerks 95/65
Post time to comments:
Happy Fathers Day here is your WOD
Warm Up= Deadlift 1-1-1
4 rounds for time
Run 400 meters
7 Hang Cleans 135/95
15 pull Ups
Group WOD
| 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run |
| For time |
| Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it. |
 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. |
