Monday WOD 20081201
Shoulder Press 1-1-1-1-1-1-1 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.
Post loads to comments.
Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift – video [wmv] [mov]
All video and images courtesy of www.crossfit.com
Thanksgiving Week
This week I am out of town, visiting family for the Thanksgiving Day holiday. Unfortunately, we are in a location with limited Internet connection, so I will be unable to post daily. Regular posting of the daily WODs will resume on Monday, December 1, 2008. I apologize for the inconvenience.
Sunday WOD 20081123
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)Puppies:
Three rounds for time of:
10 Knee lifts
5-10 pound Kettlebell swing, 10 reps
10 Push-ups
15 Jumping Pull-ups/Standing Pulls
12-15 inch Box Step ups, 10 reps
10 Good Mornings
Walking lunge, 50 ft
Post time to comments.
See the Exercises Page for how to do these movements.
Saturday WOD 20081122
Clean and Jerk 1-1-1-1-1-1-1 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.
Post loads to comments.
Clean Instruction, Part I, Coach Burgener…[wmv][mov]
Learning the Push Jerk, Rob Miller…[wmv][mov]
Quest for 300# Overhead…[wmv][mov]
All video courtesy of www.crossfit.com.
Friday WOD 20081121
Run 5K
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Run/Walk 1 mile
How fast can you do this in? 3, 2, 1…GO!
Thursday 20081120
Rest Day
Courtesy of www.crossfit.com
“Training with Jim Baker, Part 2: Mary Conover”, CrossFit JournalPreview – video [wmv] [mov], courtesy of www.crossfit.com
Wednesday WOD 20081119
Nicole“
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups cmpleted for each round to comments.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds for time of:
200m Walk/Run
10 Jumping Pull-ups/Standing Pulls
Post time to comments.
Tuesday WOD 20081118
Push jerk 1-1-1-1-1-1-1 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.
Post loads to comments.
Elements of the Push Jerk, courtesy of CrossFit HQ.
Monday WOD 20081117
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Two rounds for time of:
Walk/Run 200 meters.
5 – 10 pound swings (use dumbbells or fill a gallon jug with sand or water to appropriate weight), 12 reps
6 Jumping pull-ups/Standing pulls (see Exercises)
Post time to comments.
Sunday 20081116
Rest Day
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Here’s Beach CrossFit from Virginia Beach, VA doing a bunch of stuff and looking good. There are a bunch of firebreathers in here, but you know what? They all started somewhere. Enjoy!
CrossFit Journal
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