Max Overhead Squat
3-3-3-3-3
Then for time:
1K Row
200 Double-Unders (or 1000 single skips)
Post loads for OHS and time for row/DU to comments.
Compare OHS to 091014.
Double-Under Challenge = Day 21 – do 21 Double-Unders (Trainers do 42)
Picture shows Celeste doing Overhead Squats this morning. Celeste is home for Christmas and we’re lucky to have her at CFR for a couple of weeks!
CrossFitter of the Year 2009
WOD = “Hell and Back”
21-15-9-15-21 reps for time of:
Sumo Deadlift High Pull 75/55#
Russian twists 35/25#
Push-ups (Knee PU double)
Post time to comments.
Double-Under Challenge = Day 20 – do 20 Double-Unders (Trainers do 40)
Picture = 2009 CrossFitter of the Year, Angela K a.k.a. “Hardcore Ange!” (L to R: Robin, Ange, Aaron)
Overheard at CFR: “You’re going to get beat by a lot of girls here!”
CFR CHRISTMAS PARTY IS TONIGHT! All CFR members are invited to join us tonight at Harlan & Marie’s house: 83 Metcalf Road in University Park. Come and go, starting at 6pm. Potluck and BYOB – Bring something, or don’t bring something. Just come and meet other fellow CrossFitters!
*DOOR PRIZES AND CROSSFITTER OF THE YEAR AT 10PM!*
Main Workout of the Day = 30 Muscle-ups for time!
Post time to comments. Compare to 090722.
Or some are wanting to make up “Lumberjack 20“.
9am unmodified; 10am alternate workout for everyone:
# of rounds in 30 minutes:
5 Pull-ups
5 Ring Dips
15 Situps
Double-Under Challenge = Day 19 – do 19 Double-Unders (Trainers do 38)
Overheard at CFR: “I took a break from my Christmas baking to come do back squats!”
Different than our usual 5 x 500m Rowing Sprints:
5 x 2 minute efforts, resting about 5 minutes in between (sharing rowers)
Post total accumulated meters to comments.
Picture: 5 different rowers shown, can you name them?!
Double-Under Challenge = Day 18 – do 18 Double-Unders (Trainers do 36)
Saturday – 9am = 30 Muscle-ups for time! Or some are wanting to make up “Lumberjack 20“. 10am workout for everyone.
Overheard at CFR: “If I can give birth, I can row for 2 more minutes!”
Bench Press
5-5-5-5-5
Post loads to comments.
Compare to 090924.
Then, Core Bonus:
Max # of GHD sit-ups in 1 minute (or abmat sit-ups)
Max Plank Hold
1 Rope Climb for time (or 15 Pull-ups)
Picture: Tiff spots for Rachel, and in the background Marie spots for Nicole O.
Double-Under Challenge = Day 17 – do 17 Double-Unders (Trainers do 34)
We have recently started a “Games Training” program for those interested in competing in CrossFit events in 2010. You might have noticed small groups of people working on strength and skill work. Here is a little taste of the program, so everyone knows what they are focusing on:
1. Back Squats at 80% 5-5-5 sets across (i.e. with a max of 200lb, warm-up and do 160-160-160), those already in Games Training, go up by 5 pounds from last time.
2. Rack Split Jerk practice 3-3-3 up to 65% (i.e. with a max of 150lb, do 75-85-95), really focus on form.
3. Mini-Metcon = “Pull-ups on the Minute”: 1 Pull-up the first minute, 2 Pull-ups the second minute, etc, do not have to be consecutive, but need to be done the required # before the next minute starts. Compare to 090105.
Post experience to comments.
Picture: DannyV is Back Squatting with RHM Darcy and Aaron as his spotters. At CrossFit, you must break parallel on a Back Squat (i.e. crease of hip must go below the top of the knee).
Double-Under Challenge = Day 16 – do 16 Double-Unders (Trainers do 32)
CFR CHRISTMAS PARTY! All CFR members are invited to join us this Saturday, December 19th at Harlan & Marie’s house: 83 Metcalf Ave. in University Park. Come and go, starting at 6pm. Potluck.
Benchmark Girl “Kelly Overboard”:
5 rounds for time of:
500 m Row
30 Box Jumps – 24″
30 Wall Ball – 20/14
Post time to comments.
Coaches notes: Modify with 20″ Box Jumps and 12lb Wall Ball, Intermediate = 4 rounds, Beginners = 3 rounds with 15 reps of each. Compare to 090910 or 090603 (with running) or 090122 (with rowing)
Picture: Can you name the 5 CFR members on the rowers?!
Double-Under Challenge = Day 15 – do 15 Double-Unders (Trainers do 30)
Part 1) “Rhiannon”
# of Double-Unders in 10 minutes
Compare to 091008.
Rest 10 minutes
Part 2) “Sasquatch”
21-18-15-12-9-6-3 reps of:
High Pulls and Push Press – 75/55lb
Compare to 081230.
Post # of reps for Rhiannon and time for Sasquatch to comments.
p.s. we’ve done both these workouts before, but didn’t know they had these cool names!
Picture shows newer members, Rachel and Taryn, doing last week’s deadlift and box jump workout.
Double-Under Challenge = Day 14 – do 14 Double-Unders (Trainers do 28)
Max Thrusters 3-3-3-3-3-3-3
Post loads to comments. Compare to 090601.
Then “Gymnastic Holds” – 10 rounds of
30 second Handstand / 30 second Bottom Squat / 30 Second Hollow Rock
Last done 090617.
Double-Under Challenge = Day 13 – do 13 Double-Unders (Trainers do 26)
Article: “Iron Will, Iron Bodies” – Beauty is found in function… it’s the men’s turn!
Overheard at CFR: “You can pass out, but you can’t sit down!”
9am = Kelly’s pick, Hero “Josh” for time:
Post time to comments. Compare to 080809.
10am = Group workout – Team Colorado – all fitness levels welcome!
1-3pm = Oly workshop for those in Games Training
Double-Under Challenge = Day 12 – do 12 Double-Unders (Trainers do 24)