New Web Site...

This blog is no longer operational. Please visit the new web site, www.prfitness.net where WOD's will be posted and more. This site will remain up for reference and archives.

Thank you for your continued interest and support.

Chris

Monday 1/11/10

Work Capacity today gang.

Enjoy!

Warm Up/Stretch

Pull Ups -
Do 1 pull up and recover for :15 X 10 - no assist

Barbell Complex - this is not timed, yet only take rest when you absolutely have to.
Men's load @ 75#. Women's load @ 45

Complete 5 rounds of the following:

• Row X 6
  
• Hang Power Clean X 6
  
• Front Squat X 6
  
• Push Press X 6
  
• Back Squat X 6
• Rest 1:00 - do Yogi Squat, into Down Dog, into Pigeon Lunge during rest period. Hold each pose about :15 each

Sandbag Complex - this is not timed, yet only take rest when you absolutely have to.
Use a 30#-60# sandbag

Complete 10 rounds of the following:

• Get Up
• Squat
• Lunge (one rep on each leg)
• Squat
• Bag to ground and pick up
• Get Down
• Sit up X 10 - hold the sandbag with arms extended. If it's too heavy, jettison the bag.
  

Thursday 1/7/10

Sorry I was not able to post this earlier the day. I'm still sidelined with the flu (grrrr, I hate being sick and I'm the worlds worst patient). Here is a WOD you can do today or tomorrow. Enjoy, it's another one of the "Girls".

1/2 "Angie"
For time:
50 Pull Ups (obviously most of us will have to do these assisted, or jumping)
50 Push Ups
50 Sit Ups
50 Air Squats

Or, do 1/4 "Angie"
For time:
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Air Squats

Yup, the full-meal-deal Angie is 100 reps of each! Ouch.

Post your times to "comments"

Tuesday 1/5/10

Warm Up

Run 20:00 Time Trial - all out effort.

Post time to "comments"

Monday 1/4/10

Back after a much needed recovery. And back with a vengeance, I must say. Today's WOD is probably the most well known of all the CrossFit WOD's, the infamous "Fran". Yup, another one of the CF "Girls" and, yes, she will kick your butt as hard as any of the CF Girls.

Warm Up/Stretch/Range of Motion

Skillz and Drillz:
Thrusters review - here is a YouTube video of how they are done, notice the depth of the squat and the full extension overhead with head poking through:


Thrusters 3 X 5 at a moderate load

"Fran"
For time: 21, 15, 9
Thrusters Men @ 95# Women at 65#
Pull Ups

Scaling Options:

• Reduce the number of reps
• Do assisted pullups
• If 21, 15, 9 is too much, do 15, 12, 9

Post time (and any scaling) to "comments".

Monday 12/28/09

Warm Up/Stretch/Mobility

Skillz and Drillz:

• Kettlebell Clean practice. For those proficient in the KB Clean, work on the KB Snatch - 5X5 each side. If you do not have a KB, use a dumbbell

WOD: "Dirty Thirty". There is a CrossFit WOD unofficially, yet affectionately, known as the "Filthy Fifty" (http://www.crossfit.com/mt-archive2/001550.html). I've put together what I'm calling the "Dirty Thirty" (10 movements, 30 reps each). Either way, this is a "Chipper" WOD; if you push yourself on this workout, you will know why it's called a "Chipper"; you can also refer to this archived post: http://crossfitbtwg.blogspot.com/2009/10/update.html Not a video for the faint of heart or young ones...

"Dirty Thirty" - 30 reps of each, for time:

• Sandbag Get Up @ 30#-60#
• Assisted or Jumping Pull Up
• Kettlebell Swing @ 20#-35#
• Overhead Lunge (15 each leg) @ 20#-45#
• Knees to Elbows - scale this by doing bent knee leg raise
• Push Press @ 45#-65#
• Sit Up with Knees Out (as in reclined bound angle pose)
• Sumo Deadlift High Pull @ 20#-45#
  
• Burpee
• Double Under. If you cannot do DU's, then do singles X 120

If there are any movements you are not familiar with, go to www.crossfit.com and click "exercises and demos". Below is an excellent tutorial on how to do "Knees to Elbows".



See you tonight!

Chris

Wednesday 12/20/09

Run 5k for time. All out effort.

Post times to "comment" if you do the run.