Friday February 8, 2013

Feb 072013
 

CrossFit Pinellas Oct12tojan13 033

Random class with a lot of Kettle bellin going on.

SWOD

Take 10 minutes to find power clean weight for WOD.  Then spend 5 more minutes making sure to get proper KB, as well as box for box jumps.

WOD (Starts at exactly 25 past)

Hero WOD today!  Remember…You get to do this.   Some don’t GET to anymore.

“Wittman“

Seven rounds for time of:
15 Kettlebell swings 53/35lbs.
15 Power Cleans 95/65lbs.
15 Box jumps, 24/20″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Thursday February 7, 2013

Feb 062013
 

CrossFit Pinellas Jan16to21 2013 024

Gila running the streets!

OLY Lift.

Bergener Warm up(with skill transfer) with PVC
Then with an empty barbell. See video by clicking HERE.  This is what we are doing so watch and be prepared.  Although we are not doing any other OLY lifting today, this is a great warmup to the whole  body, and a great warm up before OLY lifting WODs or OLY strength training.

SWOD

Not for time.

Bench Press
10-9-8-7-6-5-4-3-2-1 (Body Weight for Rx)
All lifts with a spotter.  Try to do all lifts with out a assistance.  Post Rx only if without assistance and with true body weight.

We only have 3 benches, so make sure to get in groups and  work together here.  With good team work 3 to 5 lifters per station.

Post weight used with Rx being used only for BW and no assistance on ANY lifts.

Extra Credit
2 rounds NOT for time.
Max pull ups (If scaling, note band color after reps)
Once you let go of the bar or get back on the box, the WOD ends….Post reps to the  board, rest, rinse and repeat.

 

 

Tuesday February 5, 2013

Feb 042013
 

CrossFit FGB Relay for Life012613 043Fundraisers at work!  Another pic from out 1st of THREE “Fight Gone GOOD” benefiting the American Cancer Society.  The next event will be February 23rd here at the box.

Warm up

Run 400

Tabata Quicky
Squats, Jumping jacks, Mt. Climbers, and burpees – rinse and repeat for 8.

Mobility (Group)
Hip mobility (Click HERE for video)

SWOD

Push Jerks
5-5-3-3-1-1-1

Post only heaviest 1 rep load to the board.

WOD

5 minute AMRAP
5 push ups (hand release)
10 sit ups (abmat)

 

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

Thursday January 31, 2013

Jan 302013
 

 

Karra at the top of the box jump with her hips, and knees in full extension.

Karra at the top of the box jump with her hips, and knees in full extension.

Warm-up

Run 400 meters (530am class runs 2×200 m.  this keeps you away from the boogy man at the end of the road)
15 inch worms with push up(get a good stretch on the hamstrings)
10 Burpees

Mobility

Lacrosse ball and box hamstring SMASH 1 minute a leg.

SWOD

Find 1RM for Dead Lift
Using the following progression find your one rep max for dead lift.
10-5-3-3-1-1-1-1-1-1…..
The first round of 10 will be empty barbell.  Work PERFECT mechanics here.  The next round of 5 with moderate weight increasing your load every round of 3 then once you get to your ONE reps, start loading conservatively, making sure not to jump too much.  Remember in dead lift you want to take some time to find that 1RM.  Don’t rush this one! POST 1 RM TO BOARD.  If it is a PR, make sure to notate with a red square around the number.

Extra test for the Day. (Time permitting)

Max box jump for height.  For any height over 24″, we will use bumper plates and measuring tape.  So take 10 minutes to get max Box jump height.  I know there are a few of us that just can’t get past the mental block of jumping more than 12″ less trying to find max height, so for you guys we will do max box jumps in 2 minutes.  We will have a spot outside for this in case we have athletes that would like to still get this in but ran out of time before the next class.  (POST HEIGHT OR REPS TO THE BOARD)

 

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