Saturday 20090228
Rest Day
Friday WOD 20090227
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
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)
For time:
21 Good Mornings/Supermans
Run/Walk 200 meters
15 Good Mornings/Supermans
Run/Walk 200 meters
9 Good Mornings/Supermans
Run/Walk 200 meters
3 Good Mornings/Supermans
Run/Walk 200 meters
Post time to comments.
Good mornings are done by standing with the feet shoulder width apart and hinging at the hip until your torso is parallel to the ground. Make sure to keep your natural lumbar curve during the motion. Supermans are done by lying on the ground on you stomach with arms extended in front of you and then raising you knees and chest off the ground with an arched back.
Thursday WOD 20090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Walking lunge 50 feet
21 Jumping Pull-ups/Standing Pulls
21 Sit-ups
Walking lunge 50 feet
15 Jumping pull-ups/Standing Pulls
15 Sit-ups
Walking lunge 50 feet
9 Jumping Pull-ups/Standing Pulls
9 Sit-ups
Post time to comments.
A proper lunge involves taking a bit enough step that your front knee does not go past your toes and the back knee touches the ground on each step. Even if you cannot get your back knee to touch down, make sure the front knee never goes past your toes. This can damage the knee joint.
Wednesday WOD 20090225
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.
Tuesday 20090224
Rest Day
Monday WOD 20090223
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
For time:
Pvc Sumo Deadlift High Pulls, 25 reps
Pvc Push Press, 21 reps
Pvc Sumo Deadlift High Pulls, 25 reps
Pvc Push Press, 18 reps
Pvc Sumo Deadlift High Pulls, 25 reps
Pvc Push Press, 15 reps
Pvc Sumo Deadlift High Pulls, 25 reps
Pvc Push Press, 12 reps
Post time to comments.
Sunday WOD 20090222
And we have internet!
Front squat 3-3-3-3-3 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 three rep max effort (3RM). 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.
Front Squat Good/Bad Bi-panel…[wmv][mov], courtesy of www.crossfit.com.Post
Sailor in Kabul
“CrossFit’s New Three-Dimensional Definition of Fitness and Health” by Greg Glassman, CrossFit Journal Preview – video [wmv] [mov]
Friday 20090220
Who knew getting a cable modem hooked up would be so difficult? Enjoy your rest day everyone!
Wednesday WOD 20090218
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute…Continue as long as you are able.
Use as many sets each minute as needed.
CFOZ Version
Two minutes of cardio (your choice), Samson stretch, CF warm-up x 3 (x 2 if in first two weeks of WODs).
Skip the pull-ups in the warm-up. Use the pull-up modification you normally do. A jungle gym at a park or in the back yard is a great place to do this workout.
Post minutes completed to comments.
Tuesday WOD 20090217
Squat Clean 1-1-1-1-1-1-1
CFOZ WOD
Two minutes of cardio (your choice), Samson stretch, CF warm-up x 2.
PVC/empty bar squat cleans 5-5-5-5-5-5-5
Post load to comments.
This is only if you have never done squat cleans or have no access to weights. Otherwise you may slowly add weight to the bar for the original single rep version, looking to find your one rep max (1RM). In both cases give yourself a two to three minute rest between sets. When using anything but a PVC pipe make sure to maintain a nuetral lumbar curve in your back. If you find yourself hunching you back, decrease the weight for the remaining sets and practice your form.
For the demonstration video, please go to the CrossFit Exercises link on the right. I should have my Internet connection up on Thurseday, but I cannot post videos from my phone.
CrossFit Journal
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