Saturday WOD 20090801
Back Squat 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)
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 one rep max (1RM.) Make sure you only count reps where your hips go below parallel.
Post loads to comments.
Here is an instructional video courtesy for the back squat from LaLanne Fitness, owned and operated by Chris LaLanne, grandson of the legendary Jack LaLanne.
Friday WOD 20090731
“Nicole“
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed 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.
Thursday 20090730
Rest day.
Wednesday WOD 20090729
Run 10K
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Run/Walk 2 miles.
Post time to comments.
Tuesday WOD 20090728
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Do the above with a pvc pipe or broomstick. For the cleans use squat cleans and split jerks for the jerks. Concentrate on your form.
Post number of minutes completed to comments.
Clean Catch Heights tri-panel… [wmv]
Jerk drill, Coach Burgener…[wmv] [mov]
Monday WOD 20090727
“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
Post your choice of girls and rounds completed to comments.
CFOZ version:
Two minutes of cardio (your choice), Samson stretch, CFWU x 3 (x 2 if you’re in the 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.
This is a good one to do at a park. Here (Win)(Mac) is Greg Admundson doing a ten-minute Cindy at one of the certs.
Sunday 20090726
Rest day.
Saturday WOD 20090725
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
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 as possible in 12 minutes of:
10 Wallball shots, 8-10 pound ball
10 Sit-ups
10 Good mornings or supermans
Post rounds completed to comments.
If you do not have access to a medicine ball for the wallball, you can substitute jumping squats with a clap overhead or thrusters with two 5-10 pound dumbbells.
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.
Friday WOD 20090724
“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
Thursday WOD 20090723
“DT“
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Five rounds for time of:
Pvc/broomstick Deadlift, 12 reps
Pvc/broomstick Hang power clean, 9 reps
Pvc/broomstick Push Jerk, 6 reps
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
All images, videos and text courtesy of www.crossfit.com.
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CrossFit Journal
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