Friday February 1, 2013

Jan 312013
 

CrossFit Pinellas Oct12tojan13 049

Aaron and Guy, nervously, getting right in the mind before the first WOD in their competition over the last weekend.  Look hard at the guy in the red shirt is our old friend Oscar!  February the 16th and 17 they, as well as a lot or you guys, will be competeing in the competition at the St. Pete Pier.  TRAIN HARD!

WOD

“Wood”

5 Rounds for time of:

  •  Run 400 meters
  • 10 Burpee box jumps, 24/20″ box
  • 10 Sumo-deadlift high-pull 95/65 lbs.
  • 10 Thruster 95/65 lbs.

Rest exactly 1 minute between rounds.  Can be more but no less.

This is a HERO WOD,  so that being said we will cut this back for the newcomers to a 3 rounder and intermediates to a 4 rounder.

BrettWoodHero_th.jpg

Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

For the full story behind the making of this WOD and Sgt. Brett Wood, go to http://therxreview.com/wood-the-story-behind-the-hero/

Compare to March 5, 2012

Saturday January 19, 2013

Jan 182013
 

Saturday WOD 0119

20 minute AMRAP of:

5 x 10 meter over head plate carry 45/25lbs. (each cone to cone is a rep)
10 med ball cleans 20/14lbs. (Scale for those without ONRAMP training: Med ball front squats.
5 burpees
1 Fifteen ft. rope climb. (Scale is: 3 supine to stands back to supine)

There will be 2 cones 10 meters apart out side for the over head plate walk, and travel time from rope climb to outside portion is part of the wod.   Each cone to cone counts as ONE rep.

 

Saturday January 12, 2013

Jan 112013
 

Megan

As you all may know Megan is about to head back up to Indiana and this will be her last Saturday WOD.  Come on out and enjoy hearing her pleasant encouragements for her last Saturday.

Team WOD
“This Sucks Team WOD”
Team members should be close in ability.

60 Box jump, 24/20 inch box
60 Jumping jacks
60 Kettlebell swings, 35/26 lbs.
60 steps Walking Lunge (trailing knee must kiss the ground)
60 Knees to elbows
60 Push press, 45/35 pounds
60 Sit ups (abmat)
60 Wall ball shots, 20/14 pound ball
60 Burpees
60 Double unders (120 singles)

Post time to board.

 

Friday January 11, 2013

Jan 102013
 

 DSC_0062

Randy and Kelly working the kipping motion required for kipping pull ups.

Remember Skill WOD not Strength WOD.  This more about form.  Let’s get some muscle memory going here.  Get your body ready for the movements of the WOD.

Skill WOD
Snatch
2-2-2-2-2-2
(work full snatch or PS to OHS)

Skill WOD (for beginners)
Over head squats
2-2-2-2-2-2
Use this time to work correct movement on OHS.

WOD

The Rx+ and Rx WOD’s are snatch ladders and are only 10 minutes long.  I know a lot of you are going to look at this and think you are to do 90 snatches before doing the AMRAP, but you are trying to do as many reps as possible getting through the first weight then add necessary weight to advance to the next weight level of the AMRAP.

CrossFit Games Open 12.2

Rx+ Games WOD

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

The above WOD is Rx+ only.

Rx  

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
55/35 pound Snatch, 30 reps
75/55 pound Snatch, 30 reps
95/75 pound Snatch, 30 reps
135/95 pound Snatch, as many reps as possible

Modified (Beginners)

10 Minute AMRAP
10 Snatches into over head squat
10 Burpees

 

 

 

Tuesday January 8, 2013

Jan 072013
 

CrossFIt Sept 2012 035

SWOD

Ok now we can finally get back to our Wendler programming for strength.  We started this a bit prematurely as we were coming into the holidays, but we are now ready to get back at it, so here goes.

We are going to start cycle 2 today and all you have to do is add 5 pounds to your power clean one rep max, and add 5 pounds to your shoulder press 1RM.  For example if you have a 100 pound power clean 1RM.  Well now it is 105…. End of story.  We are going to work off of 105.  You say “well Kerry I have not done a 105lb power clean”.  I don’t care.. You plug your numbers in as 105.

For those of you that are still not up to speed on the Wendler program, don’t fret it’s not that hard to follow, and until you know what you are doing, we are here to help you out.  DON’T FRET!  And if you just started out do not get confused by the cycles.  The only people that are upping their 1RM’s are the people who started the Wendler program from the start.

Wendler Week 1 (Cycle 2)

Power Clean
Take 90% of 1RM (remember to add 5lbs.) then calculate the following:
5×40%
5×50%
3×60%
5×65%
5×75%
5×85%

Shoulder Press
Take 90% of 1RM (remember to add 5lbs.) then calculate the following:
5×40%
5×50%
3×60%
5×65%
5×75%
5×85%

WOD
150 (abmat) situps w/10 Russian twist EMOM 14/10 lbs. med ball.

 

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