Saturday WOD 20081115
Back Squat 5-5-5-5-5 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Use a pvc pipe or broomstick to practice the form on these. If you have access to weights, begin with a light, empty bar. Take two to three minute breaks between each set to allow glycogen replenishment of the muscles. This is not done for time. You are going for your five rep max (5RM.) Make sure you only count reps where your hips go below parallel.
Post load to comments.
Introduction to the Low Bar Back Squat, Mark Rippetoe
Video courtesy of CrossFit Headquarters.
Friday WOD 20081114
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
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:
Pvc/broomstick Hang Power Snatch, 15 reps
200m Run/Walk
Post time to comments.
Snatch Instruction, Coach Burgener…[wmv][mov], courtesy of www.crossfit.com
Thrusday WOD 20081113
“Jason“
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
25 Squats
6 Jumping Pull-ups/Standing Pulls
6 Bench Dips
15 Squats
12 Jumping Pull-ups/Standing Pulls
12 Bench Dips
10 Squats
18 Jumping Pull-ups/Standing Pulls
18 Bench Dips
5 Squats
24 Jumping Pull-ups/Standing Pulls
24 Bench Dips
Post time to comments.
Insulin Resistance, CrossFit Nutrition Seminar – video [wmv] [mov]
All images and videos courtesy of www.crossfit.com
Wednesday WOD 20081112
Rest Day
Mike Burgener, “I Coulda Jerked the World” by CrossFit Again Faster,CrossFit Journal Preview - video [wmv] [mov]
Image and video courtesy of www.crossfit.com
Tuesday WOD 20081111
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds of:
Squats
Sumo Deadlift High-Pull w/pvc (Win)(Mac)
Tuck Jumps
Push Press w/pvc (Win)(Mac)
Jumping Jacks
In this modified version you will follow the above rules for timing and rests. Here is a description for performing the tuck jump from the HQ FAQs Page:
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Post reps totaled as you score to comments.
Here is a little of the real Fight Gone Bad and the history behind it, courtesy of CrossFit Headquarters.
Monday WOD 20081110
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
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:
5 Inverted burpees
10 Jumping Pull-ups/Standing Pulls
10 Burpees
Post time to comments.
The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.
Courtesy of www.crossfit.com
If you cannot do a handstand, sub sit-ups that rock you up to your feet (if you can, know your skill level). Follow the WOD with headstand/handstand skill practice, if you feel you are ready.
Sunday WOD 20081109
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Saturday 20081108
Rest Day
A message from CrossFit Headquarters:
Operation Phoenix is a CrossFit Foundation initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to “America’s Fighting Force,” the USMC.
Operation Phoenix – video [wmv] [mov] and info sheet [pdf]
Friday WOD 20081107
Four rounds for time:
Run 400 meters
Rest 2 minutes
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Four rounds for time:
Run/Walk 400m
Rest 2 minutes
Post time to comments.
Here are Zac and Speal doing this WOD for Headquarters back when it was created, courtesy of www.crossfit.com
Edit: I just realized I posted the wrong HQ WOD, so here is the correct one. Do whichever your want.
Four rounds for time of:
Run 400 meters
50 Squats
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:
Run/walk 400 meters
15 squats
Post time to comments.
Thursday WOD 20081106
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Find your max reps of:
Push-ups
Pull-ups
CrossFit doesn’t do max reps very often. In this one I want you to find what would be you max reps on the two exercises. I also want you to use the version of the exercise that is one step harder than you have done before. If you normally use pull-ups done in a doorway, go find a jungle gym and try jumping pull-ups or pulls hanging from a low bar. Do them until you HAVE TO let go. For push-ups use the next hardest incline. See the Exercises Page for the progressions.
Post reps to comments.
Here is Brendan Gilliam doing Lynn, courtesy of www.crossfit.com
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