Wednesday, November 2, 2011

Wednesday Nov 2nd - CF WOD

General Warm up

Skill:
10 min
L-Sit Progressions

WOD:
4 Rounds for Time
500m Row
12 Wall Balls (20 lbs)
15 Release PU

Completed in: 13:14

Cash Out:
100 Abmat Situps

Completed in: 3:47

Tuesday Nov 1st - CF WOD

First official day of classes at CF Free!

General Warm up

Strength:
Front Squats
5 x 5
185 x 5 / 225 x 5 / 245 x 5 / 255 x 3 + 1 fail / 255 x 4 + 1 fail
________
Rest 2-3 min
________

WOD:
"The Opener"
Pyramid
10-9-8-7-6-5-4-3-2-1
MB Cleans (20 lbs)
Burpees
PU

Completed in: 8:43


Monday Oct 31st - CF WOD

So after a long two weeks and very little training CrossFit Free is finally open! Tonight marked the opening with an awesome Halloween Bash!

There were a number of WODs that took place, below is the one I took part in:

General Warm up

WOD:
5 min AMRAP
5 x MU
5 x Power Cleans (155lbs)

Completed: 3 rounds + 2 MU



5 min rest

5 min AMRAP
25 x DU
10 x Rig Wall Balls (20 lbs)

Completed: 2 rounds + 15 DU

WOD 2:
Team workout

5 min AMRAP
Hanging Rig Walks
Box Jumps (30")

Completed: Cant remember

Cash out: Pumpkin Head Beer & Steak!

Awesome night!

Monday, October 24, 2011

Monday Oct 24 - CF WOD

Workouts have become scarce as the opening of CF Free gets closer. There is still work to be done before the doors open.
www.crossfitfree.com
Excited for Brandon and Justin...their dream is being realized!

So, since I havent trained since Friday, I did a little extra today.

Warm up:
DU work
Hip mobility
________
Strength:
Front Squat
185 x 5 / 225 x 5 / 245 x 3 / 265 x 3 / 275 x 3 (PR) / 275 x 3
________
Rest 2-3 min
________
WOD 1

20-18-16-14-12-10 C2B Pull Up
10-12-14-16-18-20 Abmat Situp with 14lb MB Overhead

Put a 10 min cap on it...but when the bell rang I only had the final set of 20 situps to do...so I wasnt gonna stop. But as a result I dont know what the final time was.
________
Rest 15-20 min
________
WOD 2 Part 1

Run 4 x 400m
Rest 1 min between each 400m

Completed with rests: 8:17
________
Rest 3-5 min
________
WOD 2 Part 2
"Laffy Taffy"

12 min AMRAP
5 Hang Power Cleans (95lbs)
5 Box Jumps (30")
10 Burpees

Completed: 10 rounds + 5 PCs + 1 BJ
________

All in all it was a great workout.


Friday, October 21, 2011

Friday Oct 21 - CF WOD

Had a great workout tonight...and it was much needed since I havent had a chance to train all week.

Warm up:
DUs
Mobility
__________
Strength:
DL
225 x 5 / 275 x 5 / 315 x 2 / 365 x 1 / 385 x 1 / 405 x 1 / 415 x 1 (PR)
__________
Rest 2-3 min
__________
WOD:
Troy and I schemed up a little workout, Troy definitely came through with the bulk of it all...and I contributed a new movement to wrap up the workout. Troy dubbed the new movement J-Chops: One pullup right into one T2B = one rep.

5 min to complete
500m Row
Max seated box jumps in time remaining (12 inch bench to 30 inch box)

rest 1:30 min

5 min to complete
500m Row
Max stone shoulders in time remaining (95 lb atlas stone)

rest 1:30 min

5 min to complete
500m Row
Max J-Chops in time remaining

Completed: 34 Jumps and rowed 1:38 - 1:42/500m pace
Completed: 21 Stone Shoulders and rowed 1:46 - 1:48/500m pace
Completed: 20 J-Chops and rowed 1:40-1:44/500m pace

Freaking great workout!

Cash out:
DUs

Sunday, October 16, 2011

Sunday - CF WOD

Did a little team WOD on our final day of learning at the Level 1 seminar down at Reebok CF One.

8 Min AMRAP

3 Man Team
Lunges (Time Keeper)
Push Ups (Count Reps)
KB Swings (Count Reps) (56 lb)

Total Reps: 394

Saturday, October 15, 2011

Saturday - CF WOD

Attended my first day of my level one training today down at Reebok CrossFit One.

Met a bunch of great people today, and learned a bunch.

At the end of the day we did Fran, it wasnt a PR...but it was fun.

Fran:
21-15-9
Thrusters (95 lbs)
Pull Ups

Completed in: 4:19