Monday 20090831
Rest day
Sunday WOD 20090830
Weighted pull-ups 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)
Negative pull-ups 1-1-1-1-1-1-1 reps
Post how many controlled negatives you can do to comments.
For each negative, jump or climb up to the bar and descend to full arm extension as slowly as possible. Rest as much as you need to between sets. This is not done for time.
Saturday WOD 20090829
Five rounds for time of:
95 pound 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 Power Snatch, 10 reps
Run 200 meters
Post time to comments.
Demo courtesy of www.crossfit.com
Friday WOD 20090818
Overhead 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 five rep max effort (5RM). If you cannot get to the bottom of the squat or cannot keep your balance do not increase the weight. Instead, stay at the weight where you could complete a proper set for the rest of the WOD, even if that means sticking to the pvc/broomstick. Take as long as needed to recover between sets.
Post loads to comments.
Here (Win) (Mac) is a clip from one of the CrossFit Certifications showing proper form for the overhead squat, courtesy of www.crossfit.com.
Thursday 20090827
Rest day.
Wednesday WOD 20090826
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
In ten minutes, complete as many rounds as you can of
4 Jumping Pull-ups/Standing pulls
4 Bench Dips
4 Push-ups
8 Kettlebell Swings (use a gallon jug filled/partially filled with water or sand) (wmv)(mov)
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Demos and image courtesy of CrossFit HQ.
Tuesday WOD 20090825
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 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 as possible in 10 minutes of:
Pvc/Broomstick Thrusters, 5 reps
Pvc/Broomstick Hang Powercleans, 7 reps
Pvc/Broomstick Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Thruster tri-panel…[mov][wmv]
Hang Power Clean… [wmv] [mov]
Sumo Dead Lift High Pull…[wmv][mov]
Monday WOD 20090824
“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 20090823
Rest day.
Saturday WOD 20090822
Sorry for being a day late!
___________________________________
Hang power clean 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 cannot do a set before reaching the last set do not increase the weight. Instead, stay at the weight where you could complete a proper set for the rest of the WOD, even if that means sticking to the pvc/broomstick. Take as long as needed to recover between sets.
Post loads to comments.
Demo courtesy of Coach Mike Burgener and www.crossfit.com
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