Archive for July, 2010

Wedding Day

Happy Wedding Day, Christian & KaSandra!  Pictured: all CrossFitters!

Holiday Monday hours: 10am class, 11am class, 7:30pm strength club

Buddy Carry

10am Team workout:
2 rounds for time:
In Teams of 4, accumulate:
70 Heavy Thrusters – 155/105lb
50 Chest to Bar Pull-ups
100m Buddy Carry!
12 minute time limit at Games

11am 70sBig July Challenge:
AMRAP in 20 minutes:
3 Shoulder Press at 0.625BW (females 0.5BW)
3 Deadhang Pull-ups

Post results to comments.

Video: “Awesome” commercial by CrossFit Again Faster – [wmv] [mov] Courtesy of CrossFit.com.

Picture: For her 3 year CrossFit Anniversary, we didn’t make Cheryl do any work.

Who's Back? At the Games

6a. 3 rounds of
30 Push-ups with hand release
21 Overhead Squats – 95/65lb
*7 minute cap
2 minute rest
6b. 3 rounds of
30 Toes to Bar
21 Ground to Overhead – 95/65lb
*7 minute cap
2 minute rest
6c. 3 rounds of
5 Burpee- Bar-Muscle-up (Mod = jump over 24″ box)
3/2 Rope Climbs
*12 minute cap

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Coaches notes: This is the final workout from the 2010 CrossFit Games. Athletes found out about each workout only 30 seconds before the timer started. We are recreating it the best we can, although we do not have walls to climb over as they had to for parts A and C. Have fun with it!

70s Big Challenge: We’ll be holding the 70s Big July Challenge Saturday at 11am. All CFR members are welcome to take part. Contest = Max sets of 3 press / 3 pulls in 20 minutes. 1 set is 3 reps of 0.625BW press (0.5 BW press for females) followed by 3 deadhang pull-ups. Click HERE for more info.

A peak ahead: Stay tuned for some exciting challenges and PRIZES coming in August!

Oly Club

Games WOD #5 = Clean/HSPU
7 rounds for time
3 Power Cleans – 205/135lb
4 Handstand Push-ups (not on rings, unless experienced)

Post time to comments.

Coaches notes: If Cleans are too heavy, do equivalent, i.e. 205 x 3 = 155 x 4 = 125 x 5; Elevated Push-ups (with knees up on box) are doubled.

At the Games there was a 12 minute time cap.

Top times at the CrossFit Games: Male – Graham Holmberg 4:26 (HSPU on rings), Female – Kristan Clever 3:37

Article: “Individual Event 5” Courtesy of the CrossFit Games website.

Picture: At Oly Club, Aaron videotapes April’s lift so she can get instant feedback on our new Canon “Super Slow Motion” camera.

Julie - Ultimate Frisbee

“Gun Show”
A. AMRAP in 7 minutes:
7 Deadlift – 315/205lb (set up by platforms)
Run to other side of gym
14 Pistols (7 per leg)
21 Double-Unders
Run back to platforms
*If DL weight is too heavy, do equivalent, for example 7×315 = 10×225

Rest 5 minutes

B. Then Max Sandbag Loading 1-1-1-1-1
(sorry no walls or stairs to replicate Games WOD #4!)

Post rounds for Gun Show and loads for Sandbag loading to comments.

Top Scores for Gun Show at the Games were: Males – Rich Froning Jr. and Austin Malleolo 242 / Females – Annie Thorisdottir – 234

Who’s Who 5: Julie K was invited to CrossFit in November 2008 by Benson. She works out at a variety of times, as she is a shift worked, but we often see her at the 10:30am or noon classes. Julie quickly became an involved member of CFR, with everything from attending the CrossFit Gymnastics cert, to competing in this year’s Spring Fling, to being willing to take pictures for us at special events! See what Julie has to say HERE.

Kettlebell Swings

“Hell-in“:
Run 1200m
63 Kettlebell Swings – 55/35lb
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups

Post time to comments.

Coaches notes: 1200m is 3 laps of 400m in our back alley, 800m is 2 laps; no extra reps for band pull-ups today; Beginners do regular Helen (3 rounds of 400m Run, 21 Bell Swings, 12 Pull-ups). At games there was a 22 minute time cap.

Top times at Games: Male – Graham Holmberg 16:59, Female – Annie Thorisdottir 17:53

Videos: Women’s Event 2 Final Heat / Men’s Event 2 Final Heat

Articles: Women’s Individual Event 2 / Men’s Individual Event 2

Picture shows Keenan doing Kettlebell Swings during today’s workout.

3rd Annual Willow Island Family Picnic! Sunday, August 8, 1:00-4:00 *potluck*. All CFR members and their families are welcome! Please sign up at CFR.

Muscle-ups

“Amanda”
9-7-5 reps for time of:
Muscle-Ups
Squat Snatch – 135/95lb

Post time to comments.

Coaches notes: If you want to use Games Standards, you must jump to rings for Muscle-ups, also Squat Snatch cannot be a Power Snatch + Overhead Squat; On the other hand, to modify, do double Muscle-up Transitions with the rings a bit higher than you usually have them; modify Squat Snatch to 95/65lb for Intermediate and 65/45/33lb for Beginners. Games time limit was 12 minutes.

Top Times at Games = Male – Chris Spealler 3:29; Female – Kristan Clever 5:04

Videos: Tribute to Amanda Miller – [wmv] [mov]
The final heats of the Muscle-up/Snatch Event at the 2010 CrossFit Games:
Womens Heat 4 – [wmv] [mov] /Mens Heat 4 – [wmv] [mov] All videos courtesy of CrossFit.com.

Article: Individual Event 1 – Courtesy of the 2010 CrossFit Games Website.

Picture shows Nolan on Muscle-ups.

“Man Up”
1->10 reps for time:
Man-makers – men 2x20lb / women 2x15lb
Weighted Situps – use both Dumbbells

Post time to comments.

Field Trip: Ultimate Frisbee with Julie is TODAY! Meet in front of the Legislative Building at 4:00. Please bring both a white and dark shirt. ROOM FOR MORE!

Picture: CrossFit Preschoolers’ lesson: Where we get our eggs from! This is out at Crystal’s farm.

HINT: Get ready for some new and exciting WODs! We’ll be trying out the 2010 CrossFit Games workouts this week!!

CFR's own Conga Line!

Two rounds for time of:
Run 300 meters
15 jumps over 24” box
15 dumbbell squat cleans (45/25 lb.)
30 double-unders
15 push-ups (hand must release from floor)
15 GHD sit-ups
30 yard lunge

This event was nick-named “The Conga Line to Hell” and had a 25 minute time limit at the 2010 Games. In teams, the athletes begin with a run together, then proceed in sequence only moving on once the teammate in front has moved on. Once all athletes have finished the lunges after the first round, they run together to start the second round. Time ends once the last team member completes the 2nd set of lunges.

A. Bench Press 5-5-5-3-3-3 (5s can start around 75%1RM, 3s start @ 81%)

B. For time: Box Jumps to 24″ box 21-15-9
with 1 rope climb after rd 1 and rd 2 (WOD ends with 9 jumps)

C. Practice 5 Front Levers/Back Levers

Post results to comments.

Field Trip: Ultimate Frisbee workshop with Julie – this Sunday, July 25th, 4:00pm, on the lawns of the Ledg Bldg. No experience necessary! Please sign up at CFR.

Picture shows the Rope Climb structure at this year’s CrossFit Games.

Video: What is CrossFit? – Promo video