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Friday, February 24, 2012

CFThinAir — Fri, 24 Feb 2012 01:00:16 +0000

This is the first WOD of the CrossFit Open. Simple- How many burpees can you do in 7 minutes? Go here to check out the movement details.

Warm-up: Coach's Choice

WOD: AMRAP 7 minutes,

Burpees Yay!

The movement involves full touch of chest and hips at the bottom, and a jump up to touch a target (with both hands) at the top. The target is set to exactly 6 inches higher than your normal reach when standing flat footed and reaching overhead with shrugged shoulders. There are no other standards for the movement between the bottom and top position, so get there however you want.

Our crash test dummy volunteers Wednesday evening found two good target solutions: If you happen to have a reach exactly 6 inches below one of our four different pull-up bar heights, that will be your target. If not, we are using sandbags attached to our ring straps, adjusted to your reach plus 6". Both work well. Test dummies all reported that burpees still were not fun, even with the jump at the top.

One tip: as you warm up for your WOD, pay attention to where you want to hit the floor each time so you don't move out of position under the target. You don't want to have to look up as you jump.

There is no class limit to our Friday evening WOD. If it shows full, just show up anyway and be prepared to count for a partner, yell loudly and do tons of burpees, fast.

Thursday, February 23, 2012

CFThinAir — Thu, 23 Feb 2012 12:55:22 +0000

Warm Up: with a KB, 3 rounds of:
10RH,10LH,102H,10 8w/squat,2 TGU ea side

Burgener Warm-up, snatch

WOD: 4 Rounds

5 Hang Squat Snatch (95/65)

10 Tacos, with a ball

Cash Out:

Handstands

Wednesday, February 22, 2012

CFThinAir — Wed, 22 Feb 2012 04:00:22 +0000

Warm-up: Three rounds: Beach run, 10 MB Cleans, 10 MB Pull-overs

WOD: Ripless Angie? Well, hopefully...

         50-30-20
          Pull-ups
          Push-ups
          Sit-ups
          Air Squats

Cash Out: From Gymnastics WOD, Where should your head be for handstands? (No, you are not flexible enough for that)

Details at GymnasticsWOD

Tuesday, February 21, 2012

CFThinAir — Tue, 21 Feb 2012 04:00:04 +0000

Warm-up: Row 500m, Jump Rope 2 min, DL with bar

Strength: Warm up to 3 sets of 5 reps, Back Squat, straight across

WOD: On the minute for 10 minutes:
2 Deadlifts @ 70% of 1RM
5 Box Jumps (try to link)

Cash Out: HSPUs (what's next for you?)

(No Subject)

CFThinAir — Mon, 20 Feb 2012 13:59:18 +0000

Monday, February 20, 2012

CFThinAir — Mon, 20 Feb 2012 02:02:26 +0000

Warm-up: with a light KB, three rounds of 20 swings, 20 stiff leg DLs, 20 thumpers

Strength: Press, 3 sets of 5 reps straight across

Drill KB 1 arm C&J (long cycle) & warm up to weight for WOD

WOD: Pick your KB weight for the highest score possible:

           3 min Row (score meters rowed)
                 Rest 1 min
           3 min 1 arm KB C&J (score reps x weight of KB in kg)
              (switch hands at will)
                 Rest 1 min
           3 min KB Thumpers (score thumps/4 x weight of KB in kg)

           Add it all up for a total.

Cash Out: From Gymnastics WOD, Jumping Squats

Details at GymnasticsWOD

Saturday, February 18th, 2012

CFThinAir — Sat, 18 Feb 2012 04:00:29 +0000

Warm-up: 3X 10 Wall Balls, 10 MB Cleans, 10 MB Pull-overs

Strength: Back Squats, 3 rounds of 5 reps straight across

WOD, 5 rounds:

        0:30 Lunges, 0:30 off
        0:30 Farmers Walk, 0:30 off (down and backs, heavy)
        0:30 Hand-release Push ups, 0:30 off

     no additional rest between rounds.

Cash Out: Coaches Choice

Friday, February 17th, 2012

CFThinAir — Fri, 17 Feb 2012 04:00:55 +0000

Warm Up: KB's...10R,10L,102H,5R TGU, 5L TGU, 15 Fig 8 with a squat, 15 Thumpers, 15 Stiff Leg DLs, jog a lap.

Strength: Press, 3 sets of 5 reps, straight across

WOD: As many rounds as possible in 8:00 of:

6 Deadlifts, 185/135 pounds
12 Toes-to-Bar

Cash Out: From Gymnastics WOD, Forward Rolls

Details at GymnasticsWOD

Thursday, February 16th, 2012

CFThinAir — Thu, 16 Feb 2012 04:00:57 +0000

Warm-up: 3X 3 Wall Walks+10 linked Box Jumps+10 Roll to stand

Strength: Press, 3 rounds of 5 reps straight across

WOD: For time,

       100 Double Unders
        50 Hand-Release Push ups
        40 KB Swings, 1.5/1 pood
        30 Air Squats
        20 Box Jumps, 20"
        10 C2B Pull ups

Cash out: Muscle Memory: Find the Hollow Rock the correct way: Starting from the straight legs up, arms reaching forward, and lower legs until you just start to lose your back stability. Pull your hands overhead and hold for a few seconds, then release. Rest a little and repeat for 6 rounds. The point is NOT to test your Hollow Rock endurance, but to get used to getting to YOUR HR position correctly.

Wednesday, February 15th, 2012

CFThinAir — Wed, 15 Feb 2012 04:00:30 +0000

Warm-up: 3X Beach Jog+6 Sand Bag Cleans+6 Sand Bag Get Ups

Warm-up to Squat Clean weight

WOD: Five rounds, on the four minute interval:

3 Squat Cleans, 185/135 pounds (this should be a heavy, 85-90%1RM Squat Clean)
5 Ring Pull-ups (sub as needed to pull full ROM with false grip)

Record time and load for each round.

Cash out: Squat Mobility