Friday, Sept 3 WOD
Sep0
ROW-RUN ENDURANCE COMBO
ROW 5:00 FOR max calories… followed immediately by
RUN 5k (running clock)
Rowing Reward: for each calorie rowed, take 5 seconds OFF your 5k time. A little incentive to row hard and fast!!
Post total calories rowed (wod 1)
Post 5k time (wod 2)
Post adjusted time with row calories subtracted
Thank you to our guest, former GU rower Pat Haffey, for sharing some of your rowing knowledge with us this morning! It helped tremendously!
Ron “The Pro” cranks out his run this morning
Tuesday, August 31 WOD
Aug0
RUNNING! RUNNING! RUNNING!
I would say alot of crossfitters got better at running today! What an awesome WOD to wrap up August with!
TODAY’S FUN:
2 x 800 meter run (2:00 rests)
4 x 400 meter run (1:00 rests)
6 x 200 meter run (:30 rests)
8 x 100 meter run (:15 rests)
A tough day at the track makes for TOUGH crossfitters! Be proud of your work today!!
getting ready to hammer some run intervals!
Jon and Melissa crank out 100 meter sprints!
Monday, Aug 30 WOD
Aug4
“Barbell on Fire”
5 x Barbell Complex, 10 x Firedrill Burpees
4 x Barbell Complex, 10 x Firedrill Burpees
3 x Barbell Complex, 10 x Firedrill Burpees
2 x Barbell Complex, 10 x Firedrill Burpees
1 x Barbell Complex, 10 x Firedrill Burpees
FOR TIME!
Barbell complex:
1 Squat clean +1 Front Squat +1 Thruster = 1 rep of Barbell Complex
Fire drill Burpees:
chest to floor…roll completely over to your chest… jump back to your original starting position (dont forget to clap!) = 1 rep
6a.m. crew was "on fire" today!
REMINDER: Do nor forget to meet at Mead High School track tomorrow for ALL Crossfit FTP classes!
WOD ANNOUNCEMENT
Aug0
F.Y.I. North members:
Tuesday, August 31 WOD will take place at Mead High School track. We will meet there, NOT at the FTP gym. There is a possibility that you will need your running shoes!
The address for MHS is 302 West hastings Road, about 4 miles North of the gym. SEE YOU THERE!
TGIF (August 27)
Aug0
“MARY”
There is something about “Mary”…. tough 20:00 AMRAP, super hard to Rx and rough on the hands, too. How many of you got through “Mary” Rxd? Gotta love the challenge!
MARY:
20:00 AMRAP
5 x Handstand Push-ups
10 x Pistols (1-legged squats)
15 x Pull-ups
How many of you felt like this guy after 20 minutes of “Mary”? OK, not a whole lot to do with Crossfit, but “There’s something about Mary” is a pretty funny flick!
Thursday, August 26 WOD
Aug2
SKILLS and DRILLS:
Burgener Warm-up, plus Snatch Transfer skills practice. We are really starting to dial in that snatch technique!
WOD-O-THE-DAY:
5 ROUNDS, FOR TIME:
15 x Power Snatch (95#/65#)
400 meter Run
For those who like to snatch… we salute you. Some snatch action for ya - Josh Everett crushes “Isabel”. Check it out!
Wednesday, August 25 WOD
Aug0
Today’s Skill Practice: 1 set for MAX REPS of UNBROKEN PULL-UPS!
Today’s WOD: ”Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
Monday, August 23 WOD
Aug1
it’s BAAAACK!!!
“FIGHT GONE BAD”
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a “fight gone bad”.
F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway)
Whew! A mouthful to describe a kick-a$$ WOD! Here is how F.G.B. works:
1:00 Wall Ball shots (count reps)
1:00 Sumo Deadlift High Pull (add reps, keep counting)
1:00 Box Jumps, 20″ box (tired yet?)
1:00 Push Press (75#)
1:00 Row for Calories
1:00 rest after each 5:00 round of work. Add your total reps for each round for your total Fight Gone Bad score!
how would you do up against "The Prodigy"?
Thursday, August 19 fun
Aug1
“FIVE MINUTE MAX”
5 minutes of each of the following, for MAX efforts:
Rowing for distance (meters)
Wall Ball Shots (20#/14#)
Burpees
10 yard Shuttle Run
NO rest between stations… 20:00 running clock.
SCORING: Add total meters rowing, total wall ball shots, total burpees, and total yards run for a grand total score.
Check this out: 500 meter world record row 1:14.4 (tank top). His form is nearly perfect (and try to ignore the psycho grunting like cookie monster). This guy makes rowing look easy!
Wednesday, August 18 WODs
Aug0
SKILL: 40 x Pistols (1-legged squats) - tough to do!
Pistols in action
WOD 1: 3-3-2-2-1-1-1 DEADLIFT
Too many Personal Records today to mention!! CONGRATS if that’s YOU!
HIGHLIGHTS (and North gym records):
G$ pulls 505#!
Super-Shannon Deadlifts 310#
WOD 2: using 80% of 1RM….
15:00 AMRAP:
5 x Deadlift (80% 1RM)
10 x Toes 2 Bar
20 x Double-Unders
Some tight lower backs to follow… and alot of pride! Awesome stuff today, crossfitters!
