Suggested WOD

Hey Guys,

Hanging out at our daughter's place at Dover Air Force Base - man, the Air Force sure knows how to do it up right!

I would suggest that each of you take the rest of this week and early next week as a bit of a recovery week and get ready to hit it hard again late next week or early the following week. That being said, here is a CrossFit WOD I would suggest you complete either today or when it works in your schedule:

"Cindy" -
Complete as many rounds as possible in 20:00 of the following:

• Pull Up X 5
• Push Up X 10
• Air Squat X 15

You can scale this by reducing the time to 15:00. You could scale this to a lower number of reps, however I feel that you are each capable to doing it as RX's (as prescribed).

Remember to stick to the standards when it comes to range of motion on each movements:

• Pull up requires full extension at the bottom, chin clears the bar up top
• Push ups require full extension up top, chest to the deck (or a water bottle on it's side) at the bottom
• Air Squat requires full extension of the hips up top, thighs must go below parallel at the bottom

Post number of rounds to "comment".

Chris

Tonight's WOD

Here is the WOD we did at tonight's 6pm session. Enjoy! As always, if you do this workout, please post your results or feedback in the "comments". Thanks.

Warm up - Run 400 meters
Stretch/Range of Motion/Mobility as you see fit

Skillz and Drillz:

• Hang Power Clean review + 2X5 with a challenging yet managable weight

WOD #1:

• Front Squat 5X5. First 2-3 sets bringing the bar into the racked position from the high hang position using the Hang Power Clean we just reviewed. Increase load so that the last 2 sets are very challenging and require assistance getting into the racked position, i.e. a weight heavier than you can Clean.

WOD #2:
3 rounds for time of...

• Leg Blaster - 20 Air Squats, 20 Alternating Lunges (10 each leg), 20 Jumping Lunges (10 each leg) and 20 Jump Squats. Props to Rob Shaul of Mountain Athlete for the "Leg Blaster" series, except I adjusted it to 20 Jump Squats rather than 10. You are welcome, guys : )
  
• Sit Up X 20 or Crunches X 40
• Burpee's X 10 (remember the Burpee includes the full push up and jump squat)

Fastest times tonight were from Kelly and Danielle who finished the workout, as prescribed, in 11:18. Everyone kicked ass and really put in a big effort. Good job, all!

Chris

Veteran's Day WOD

Here is a WOD that I programmed and did earlier today. The focus is on work capacity and endurance. There are some movements that we have not learned in our sessions, so you if you don't know them, you can substitute something in it's place. Personally, since I am only 10 days out from my race, I did this with more of an endurance approach and paced myself rather than blasting through for time.

Here you go:

3 rounds for time -

• Kettlebell Turkish Getup (can use a dumbbell if you don't have a KB) X 3 each side Men @ 50# Women @ 25#-35#
• Double Under X 10 (if you can't do double unders, do 40 regular jumps)
  
• Pull Up X 5
• Bench Step Up on tall bench/step X 10 each side

Recover 3:00 then...

3 rounds for time -

• Barbell Hang Squat Clean X 5 Men @ 95# Women at 45#-65#
• Knee's to Elbow's X 10 (go to CrossFit.com and click on "Exercises and Demos" and check out the video on how to do these; modify as needed)
  
• Push Up X 20
• Sit Up X 20

I did the first set in 17:00 and the second set in 12:00 - like I said, I was just pacing myself and not wanting to go anaerobic for too long. Looking back, a couple things I would have changed for me, or if I were wanting to amp up the intensity of this WOD I would do the following:

• Up the Double Unders to 25, 10 is way too easy for me
• Increase the Pull Ups to 6 or perhaps even 10
• Do 20 step ups on each side
• Increase the load on Hang Squat Clean to 115# or perhaps more, if feeling good.

Either way, the point of the WOD is geared towards work capacity and endurance which means it should take in the vicinity of 20+ minutes to complete.

Let me know if you complete this WOD by posting it on the "comments" section.

WOD from 11/05/09

Warm Up:

• Jump Rope X 2:00
• Double Under Practice X 5:00 - even if you don't hit a single double under, practice! I promise that even if you don't clear one DU, you will be sufficiently warmed up. If you are challenged with DU's, practice every week, perhaps every workout. Personally, I start most of my workouts with 100 singles and 50 DU's. I started this a few months ago as DU's were kicking my butt and I wanted to improve. Currently, I can knock out 50 with only a couple misses, even with the ropes I have here which are not the optimal rope for DU's. Go get 'em.

Stretch/Range of Motion:

• We did lunges and cresent lunge stretch along with some hip openers and PVC pipe "pass throughs" to open the shoulders and chest.

Skillz and Drillz:

• Review of the Barbell Deadlift - worked up to 5X5
  
• Kettlebell Clean

WOD:
Not for time - focus on technique and efficientcy of movement.

3 rounds of the following:

• Run 200 meters
  
• Deadlift X 5
• Pull Up X 5
• Kettlebell Squat Clean X 5 each side - if no KB available you can sub with a dumbbell. If you cannot do the clean, just hold the weight in the "racked" position and do the squat instead
• Overhead Walking Lunge X to end of driveway - holding weight plate, arms locked out overhead, shoulders lifted into ears to support weight
• Stretch X 30 seconds each side - Kneeling Lunge into Pigeon Lunge (:15 seconds each pose)

The kettlebell "racked position"...Not to be confused with this "racked position"...