Thursday WOD 20091126
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 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 10 minutes of:
10 Double-unders/Tuck Jumps
10 Sit-ups
10 Good Mornings
Post rounds completed to comments.
Tuck Jump description from the CF FAQs:
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.
Wednesday WOD 20091126
400 meter Walking lunge
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
50 meter Walking lunge
Post time and number of steps to comments.
Walking lunges are a lunge that you do while walking (i.e. step out long and drop into a lunge, come up to standing with the front leg, repeat).
Tuesday WOD 20091124
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. Demo courtesy of www.crossfit.com
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A message from CrossFit Headquarters and Lumberjack CrossFit.
On Saturday, December 5th, the CrossFit family will support the families of the victims killed in the shootings at Ft. Hood on November 5th through the Lumberjack CrossFit Memorial Hero WOD.
Monday 20091123
Rest day.
Sunday WOD 20091122
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 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 as possible in ten minutes of:
5 burpees
PVC/Broomstick back squat, 10 reps
Post rounds completed to comments.
Burpee Demo…[wmv]
Back Squat (aka Squat)…[mpg]
If you cannot do a burpee, do a combination of an air squat and an elevated pushup for each required rep.
Saturday WOD 20091121
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
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 Pike push-ups
200 meter Run/Walk
15 Jumping Pull-ups/Standing Pulls
12 Pike push-ups
200 meter Run/Walk
12 Jumping Pull-ups/Standing Pulls
9 Pike push-ups
200 meter Run/Walk
9 Juming Pull-ups/Standing Pulls
Post time to comments.
If you are afraid to go upside-down at all, then substitute shoulder press if you have dumbells. The weight should be pretty heavy. If you do not have weights, substitute regular push-ups.
Handstand Push-up Variations…[wmv], courtesy of www.crossfit.com.
Friday WOD 20091120
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.
Thursday 20091119
Rest day.
Wednesday WOD 20091118
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
CFOZ version
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
15-12-9 rep rounds of:
Pvc/broomstick Squat Cleans
Bench Dips
Post time to comments.
CrossFit L.A./Petranek Fitness, doing “Elizabeth”, courtesy of CrossFit L.A./Petranek Fitness.
Tuesday WOD 20091117
“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.
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