Wednesday
Nov182009

Deadlift

3-3-3-3-3
Only overhand grip today

Skill
Handstand Practice

Warm-up
10 Anterior Reaches, Each leg
12 Knees To Elbows or Toes to Bars
14 Pulls on the Erg, Full Pressure

IMG_0460
Asta gets her boulder on at BKB

HAPPY BIRTHDAY, COACH SHANE!!!
Thank you so much for all your contributions to this community and program!  Have a great Birthday!

This week's CrossFit at Home:

Warm-up
Droms/Samson/Anterior Reaches

WOD
"Death By Burpee"
With a continuously running clock, perform one burpee the first minute, two burpees the second, three the third and so on until you can't keep up with the clock.

Post WOD
Scrape yourself off the floor and do some DROMS and finish with a light jog or wal.
Look forward to the upcoming rest day.

Tuesday
Nov172009

"Tabata Overdrive"

Tabata interval the following movements for 8 rounds each:
Wall Ball, 20/14
Box Jumps, 20"
Burpees
Kettlebell Swings, 1.5p/1p

Post total reps for each movement and total reps to comments.

Warm-Up
Medicine Ball Throwing
Rotational: 10x each side, x2
Stepping In: 10x each side, x2

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George and Chris work on their synchronized jump rope routine

For those of you who can't make the AM sessions this week, heres your CrossFit At Home

Warm-Up x3:
DROMS,
8 Lunges Each Leg
Samson Stretch, :15 each
:30 Lateral Plank Each Side
5 Gillies, Each Side

Skill:
10-15 Minutes Handstand Practice. What did you learn the first time? Spend today's session on a specific aspect of the movement.

WOD:
Use mapmyrun.com to mark off a 400m path.  Perform 4 Attempts of a ~400m Run, rest as needed.

Post Wod:
Do something different. Jog/Bike to a part of town you're not familiar with, try to do some cartwheels, bear crawls, find something to climb.. just create a new experience!

Tuesday
Nov172009

Rest Day

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Becca B OWNING some DB Thrusters

Check out Gabrus and David on CollegeHumor.com!

Post to comments what kind of warm-up and work sets you'd plan to use for the following scenarios.  Use the weights closest to your current capabilities.

A: You're Back Squatting a 5x5 with a previous 5RM PR of (250/150/95).  You'd like to PR 5-10 Pounds today.

B. The WOD is a heavy Deadlift and Double Under couplet. These are the following Deadlift options: (275(rx)/225/185/155/135/115/95)  How did you determine what weight to use?

C. "Fran" comes up, here are the Thruster options (95/75/65/45)

D. You're going to Press a 5x1 with a previous 1RM of (200/145/120/90/42). You'd like to PR today.

__________________________
10 Interesting Physics Facts Telegraph

Tuesday
Nov172009

Rest Day

4107573997_6c2f360909_b
Becca B OWNING some DB Thrusters

Check out Gabrus and David on CollegeHumor.com!

Post to comments what kind of warm-up sets and work sets you plan use for the following scenarios.  Use the weights closest to your current capabilities.

A: You're Back Squatting a 5x5 with a previous 5RM PR of (250/150/95).  You'd like to PR 5-10 Pounds today.

B. The WOD is a heavy Deadlift and Double Under couplet. These are the following Deadlift options: (275(rx)/225/185/155/135/115/95)  How did you determine what weight to use?

C. "Fran" comes up, here are the Thruster options (95/75/65/45)

D. You're going to Press a 5x1 with a previous 1RM of (200/145/120/90/42). You'd like to PR today.

__________________________
10 Interesting Physics Facts Telegraph

Sunday
Nov152009

Front Squat

3-3-3-3-3

Post loads to comments.
compare to 9.16.09

Skill Work
Handstand Practice

3958830804_ca0befcf7a_b
compare to Charmel Post FGB III

There are NO EVENING CLASSES THIS WEEK.  We are meeting Monday through Thursday at 6am and 7amotherwise we're closed.  We'll be posting no equipment WODs on all our nomal "on" days this week.

Monday at home CrossFit
Warm-up: DROMS and a jog around the block
Skill: Practice gracefully kicking up to a handstand against a wall. Spend ten minutes on this skill with plenty of rest in between inversions. Once you kick up, try to get "hollow" and keep your back straight.
WOD:
For Time:
50 Squats
42 or 21 Push-Ups
50 Squats
30 or 15 Push-Ups
50 Squats
18 or 9 Push-Ups
_____________________
Physical Culture From Around the World Ido Portal's Forum
1970's Polish Weightlifting Training Footage part 5/10

Sunday
Nov152009

"Death By Pull-Up"

With a continuously running clock, perform one pull-up the first
minute, two the second, three the third and so on until you are unable
to complete the prescribed number of repetitions.

Athletes without strict pull-ups will perform a 5x5 with assisted strict pull-ups or ring rows

Post rounds completed to comments.

Accessory Work
Tabata Double Unders
or
12 minutes of Jump Rope Practice

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Steph W sets up for a 250

Due to events upstairs and downstairs in the Lyceum, there are NO EVENING CLASSES this week.  We will have additional morning classes to try and make up for folks who can make it in before work.  If you're on a 4 week contract and you can't make the AM classes, please email me and I'll suspend your account for the week we're not meeting at night.

CLASS SCHEDULE THIS WEEK:
Monday 6am, 7am
Tuesday 6am, 7am
Wednesday 6am, 7am
Thursday 6am, 7am
Friday OFF
Saturday 10, 11, 12
Sunday 10, 11, 12

Saturday
Nov142009

WOD 11.14.09

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m

9 Dumbbell Thrusters

Post time and weight to comments.
compare to 9.23.09

Warm-Up
30 Pulls at 20 s/r
25 Pulls at 25 s/r

20 Pulls at 30 s/r

Foam Roll

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Matt Enjoys Running

Welcome, USRowing!
USRowing will be at CFSBK taking some stills and video for an article they're doing about CrossFit.  Enjoy the workout in their honor.

Classes are at 10, 11 and 12 today.