Monday
Rest Day
Saturday
I apologize for the lack of posting, but I have moved and will need a few more days to get my Internet connection up and running.
Friday WOD 20090213
“Fran“
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Three rounds, 21, 15, and 9 reps, for time of:
Pvc pipe thruster
Jumping pull-up/Standing pulls (see Exercises Page)
Post time to comments.
In this WOD you do one round of 21 thrusters and 21 pull-ups, the second round as 15 thrusters and 15 pull-ups and the LAST round as 9 thrusters and 9 pull-ups. “Fran” is one of the girls near and dear (or hated and despised) to the heart of many CrossFitters. She is almost considered a right of passage…be very weary of her.
“Virtual Fran” – video [wmv] [mov], courtesy of CrossFit Headquarters.
Thursday 20090212
Rest Day
Wednesday WOD 20090211
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
For time:
15 Single-unders/Jumping Jacks
Pvc Squat Cleans, 15 reps
15 Bench Dips
15 Single-unders/Jumping Jacks
Post time to comments.
Christy vs Fran by Primal Fitness - video [wmv] [mov]
Image and video courtesy of www.crossfit.com.
Tuesday WOD 20090210
Deadlift 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 back rounding do not increase the weight. Take as long as needed to recover between sets.
Post loads to comments.
Monday WOD 20090209
Sorry for the lateness of today’s post, but we are moving, so this week is going to be a little rough!
“Cindy“
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
“Cindy” (mini)
Complete as many rounds as you can in 10 minutes of:
5 pull-ups, jumping or lean-backs on a bar set at chest height, a post or doorway (each arm)
10 push-ups, on knees or against a low wall or table or up-right against a wall (see pull-up demo on Exercises page)
15 squats or sit-downs to low chair or step, break parallel.
Post your rounds completed to comments.
Sunday 20090208
Rest Day.
Saturday WOD 20080207
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Complete as many rounds in 10 minutes as you can of:
Row 250 meters/Run 200 meters
PVC Sumo deadlift highpull, 21 reps
Jumping pull-ups/Standing Pulls.
Post rounds to comments.
Sumo Dead Lift High Pull…[wmv][mov], courtesy of www.crossfit.com.
Friday WOD 20090206
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Two minutes of cardio (your choice), Samson stretch, CFWU x 2
Shoulder press 1-1-1-1-1 reps (wmv) (mov)
Push press 3-3-3-3-3 reps (wmv) (mov)
Push Jerk 5-5-5-5-5 reps (wmv) (mov)
Using a broomstick or pvc pipe, practice form on each. If you have access to a barbell and weights, increase weight slowly. If you hit a weight where you cannot complete the Rx reps, go back down to the last doable weight, redo the failed set and complete the remaining sets and reps at that same weight. Post what you did to comments, even if it is just practice.
Here (Win) (Mac) is Annie, one of CF Santa Cruz Central’s trainers and an elite crossfitter, doing this very workout. Enjoy.
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