30 Nov 13- A Hero

A little body weight to work off any extra body weight that might have been gained...

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

29 NOV 2013 - HPS / Power Snatch & Burpees

Strength:

3-3-3-3-3-3

Hang power snatch (just below knee)

then

12-9-6-3

power snatch 95#

burpees

Warm-up
400 m run / 500 m row
10 Pass Throughs
Burgener warmup
10 Hang Power Snatch (PVC)
3 x Rope Climb
5 Kipping Handstand Push-ups (or holds)
Warm-up with bar and weight to working weight

27 NOV 2013 - High Hang Squat Clean / FS - Pull-up METCON

Strength:

High Hang squat clean (with no dip down to quads)

2-2-2-2-2-2-2

then

10-8-6-4-2 Front squats (185/115)

20-15-12-8-4 pull ups

Warm-up

400 m run / 500 m row

10 Pass Throughs

Burgner Warmup

10 Front Squats with PVC

10 High Hang Squat Clean with PVC

Progressive Warmup to Starting High Hang Squat Clean Weight

26 NOV 2013 - "Filthy 50!!" Oh yeah and strength stuff too! ;)

Strength:

EMOTM for 10 min (Pair up like always from the Racks)

2 reps front squat @80%

then

"Filthy 50"

50 box jumps 24"

50 jumping pull ups

50 KB swings 1 pood

50 walking lunges

50 knees to elbows

50 push press 45#

50 back extensions

50 wall balls 20#

50 burpees

50 double unders

Warm-up

Run 400 / Row 500

10 Air Squats

10 Passthroughs

Baby Elephants (5 Reps)

Duck Walk (10 meters)
10 Push-ups
10 Pull-ups
10 Box Jumps
10 Wall Balls
10 DUs

25 NOV 2013 - Bench Press then Push-ups / Pull-ups / Shuttle Run

Yay to our Centurions who attended and passed their CrossFit Level 1 Certification!  Great job team!

Strength:
EMOTM for 10 min
c3 reps of close grip bench press @75%

 then

For Time:

25-20-15-10-5
pull ups
push ups
with 10 yd shuttle run between sets

Warm up:
3 rds ...
250 m row
15 KB swings (light weight)
10 burpees
 

23 Nov 13- Philippine Relief Wod

*****Copying from King Crossfit's Event Page (Coach Lisa's former box)*******

Workout of the Day (WOD) performed in teams of two or solo:

Typhoon Haiyan had sustained windspeeds of 145 MPH for 10 minutes so our WOD is 10 minutes long.
Objective is to get As Many Rounds/Reps As Possible (AMRAP).
Repetition scheme 11-8-13 (date of typhoon landfall) of three movements. Only one partner working at a time.

Rx WOD
11 Burpee Box Jumps (alternate each rep with partner)
8 Power Cleans @ 145/95# (break up with partner as needed)
13 Toes 2 Bar (T2B) (break up with partner as needed)

Rx Lite WOD
11 Box Jumps (alternate)
8 Dead lifts @145/95#
13 Knee raises

Body weight/Scaled WOD
11 Box Jumps or Step Ups
8 Push Ups
13 Air Squats

The workout is challenging but accessible. We have provided some scaling options to accommodate participants of all abilities and experience levels. If you're new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

We have decided to allocate the funds raised to two organizations; Team Rubicon (TR) and the National Alliance for Filipino Concerns (NAFCON).

Team Rubicon's mission is to unite the skills and experiences of military veterans with first responders to rapidly deploy emergency response teams.TR Pioneered the Concept of Veteran-Focused Disaster Response. The Philippine Relief WOD will be assisting TR with Operation: Seabird, their current operation for Typhoon Haiyan victims. You can find out more information on TR here- http://teamrubiconusa.org/ (Tax ID# 27-1720480, Team Rubicon is a 501(c)(3) nonprofit organization. Your donations are tax deductible to the extent allowed by law.)

22 November 2013

Friday 22 Nov:

1-1-1-1-1-1-1

3 position squat clean

then 

3 RFT 

30 wall ball

20 hang power clean (135/95)

30 GHD sit ups

I would like athletes to continue to focus on your heels.   The core also needs stabilization through these work outs.  Two focal points equal great results!

21 Nov 13- The Burn

WOD 

4 x 500m row with 5 min rest in between 

(record lowest time)

then

4 Rounds NOT For Time   

 12 glute-ham raises (come up to 90 degrees)

10 strict pull ups

WARM UP

400m run

10 Air Squats

10 Push-ups

10 Pull-ups

Frankinstein Walk (down and back)

Duck Walk (down and back)

10 Box Jumps

(hollow body position)

 

 

20 November

STRENGTH

3-3-3-2-2-2-1-1-1 high hang power snatch (from hip pocket)

 

 

 

 -then-

 

METCON

15 min AMRAP

5 deadlifts (A: 275/185) (B: 225/135) (C: 185/95)

10 burpee over box jumps

 

 

 

WARM-UP

400 m run / 500 m row

10 Pass Thrus

10 OHS

10 GHD Hip Extensions

Burgener Warm-up

10 Box Jumps

10 Burpees

 

19 November 2013

EMOM for 10 min

3 reps front squat @75%

then

2 rds 

100 double unders

50 push press (95/65)

25 Toes to bar

This WOD is the reason you practice double unders!  No cherry pickin', bring your A game and amaze yourself. 

Practice good heel contact along with "popping" those hips this week.  

18 November

Strength:

EMOM for 10 minutes:

3 reps Close Grip Bench Press @70% of 1 Rep Max

-rest 5 minutes-

WOD:

3 rounds for time

25 1 arm kettlebell snatch right arm (1.5/1) (1/25#) (25#/dumbbell)

25 1 arm kettlebell snatch left arm (1.5/1) (1/25#) (25#/dumbbell)

25 push ups

We do not do kettlebell snatch often, please watch this video for tips (YouTube: how to master the Kettlebell Snatch)

Warm up:

500 m row/400 m run

10 pass throughs

10 pull ups

10 burpees

Burgener warm up

10 1 arm kettle bell snatch (light) (5 each arm)

10 push ups

15 NOV 2013 - Strength: Squat C&J Then 12 min AMRAP

Strength:

Squat clean & jerk 2+1 reps for 7 sets

(2 squat cleans, then 1 squat clean & jerk)

 

 

 

then

 

 

12 min AMRAP

5 clean & jerk (135/95)

10 box jumps (24/20)

15 air squats

 

Warm-up

400 m run / 500 m row

10 Air Squats

10 Push-ups

10 Pull-ups

Frankinstein Walk (down and back)

Duck Walk (down and back)

10 Box Jumps

Burgner Warm-up

 

Mobility Exercises

No Classes this Weekend - CrossFit Level 1 Certification in Progress!

Attention Centurions!  The box will be closed all weekend for our Private CrossFit Level 1 Certification from 8-5 Saturday and Sunday.  Classes will resume as scheduled Monday at 0530!  See everyone then!

www.regonline.com/PrivateFtHoodNov2013

 

 

14 NOV 203 - Row, Burpees, & Thrusters!

7 rounds with a new round every 5 min:

Athletes will execute seven rounds of the following exercises:

 

ALL OUT Efforts

Calorie row - Male 20 / Female 15

15 burpees

10 thrusters (115/75) (95/65) (75/45) (45/30)

 

 

 

 

Athlete must complete all three exercises in 5 minutes.  Any remaining time is a rest period.  Every 5 minutes all athletes will begin the next round.

 

If class size exceeds 10 ergs then the WOD will become a 7 rounds for time WOD.  Coach will direct certain athletes to begin on burpees.

 

 

13 NOV 2013 - HPS & Back Squat / T2B METCON

EMOTM 10 min

2 reps hang power snatch @ 70-80% of your 1 rep max

 

then

 

21-15-9

Back squat (155/115)

Toes to bar

 

Warm-up

400 m run / 500 m row

10 Overhead Squats with PVC

Burgner Warmup

10 Pass Throughs with PVC

10 Baby Elephants

Samson Stretch (20 seconds)

10 Back Squats (w/ 45# bar)

10 T2B

Warm-up to Starting weight for Back Squats

Prior to METCON

5 reps Back Squat Weight

5 T2B

12 NOV 13 - WOD Front Squats & DL/KBS/PUs METCON

EMOTM 10 min

3 rep front squat @70%

then

5 rft 

7 deadlift (315/225) (275/185) (225/135)

14 KB swing (70/53)(53/35)(35/25)

21 push ups

Warm-up

400 m run / 500 m row

10 Front Squats with PVC

10 Deadlifts with PVC

10 Walking Lunges

Samson Stretch (20 seconds)

10 Push-ups

10 Pull-ups

Warm-up to Starting weight for Front Squats

Prior to METCON

5 reps DL Weight

5 KBS

11 NOV 14 - Veterans Day WOD - HPC & DUs

5 RFT

10 hang cleans (185/135) (155/105) (135/95) (95/65)

30 double unders (Scale to 3 to 1 Singles)

Warm-up

400 m run / 500 m row

10 Air Squats

10 Pass Throughs

Burgner Warm-up

10 Hang Power Cleans with PVC then 15-45# bar

10 Double Unders

Double Under Skill work

9 NOV 2013 - "Lumberjack 20"

"Lumberjack 20"

20 Deadlifts (275#/185#) (225#/155#) (185#/115#)
Run 400m
20 KB swings (70#)(53#)  (53#/35#) (35#/25#)
Run 400m
20 Overhead Squats (115#/75#) (95#/65#) (65#/45#) (45#/30#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) (Scale to regular) (Banded Pull-ups/Box Jump Pull-ups
Run 400m
20 Box jumps (24"/20"")(20/18) (Scale to step-ups)
Run 400m
20 DB Squat Cleans (45#/30#) (30#/25-20#)(Scale to Med-ball cleans 20/14)
Run 400m

Picture from our 1st 2009 Lumberjack 20 Memorial WOD!

First Weight is male / female RX.  Subsequent weights and scaling options are recommended scaling options for intermediate and beginners.

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

SPC. Frederick Greene, 29, of Mountain City, Tennessee, PFC. Aaron Thomas Nemelka, 19, of West Jordan, Utah, PFC. Michael Pearson, 22, of Bolingbrook, Illinois, and SPC. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Warm-up

400 m run / 500 m row

10 Air Squats

10 Overhead Squats

10 Pass-throughs

10 Push-ups

10 Pull-ups

10 Deadlifts (with PVC)

10 Med-ball cleans

10 box jumps

10 burpees

10 Kettlebell swings (light weight)

After the demo, every athlete should attempt to perform 3-5 repetitions of each weight or exercise to ensure good range of motion and efficiency can be accomplished.  Scale to appropriate weight when necessary.

8 NOV 2013 - Squat Snatch & Push Press/GHD

EMOM for 10 min

2 reps squat snatch @touch and go weight

then 

METCON

7 rounds

20 push press (75/55)

20 GHD

Warm-up

400 m run / 500 m run

10 Air Squats

10 Overhead Squats

10 Pass Throughs

Burgner Warm-up

7 NOV 2013 - WOD Row 1000m x 5 Work-Rest 1:1

                                         Show up and find Out!!!! ;)

5x 1000m row

1:1 rest or alternate with partner

record slowest time

6 NOV 2013 - Power Clean & "Kelly"

Strength:

Power clean

3-3-3-3-3-3-3

 

 

 

then

 

"Kelly"

5 RFT

run 400 m

30 box jump 24"

30 wall ball (20/14)

 

Warm-up

Run 400 m / Row 500 m

10 Air Squats

10 Push-ups

10 Pull-ups (Strict)

10 Walking Lunges

Samson Stretch

10 Baby Elephants (inch worms)

10 Wall-Balls

10 Box Jumps (20 inch)

5 Reps Back Squat then Front Squat & Burpees

EMOM for 10 min

5 reps back squat @60%

then

10 min AMRAP

3-6-9-12-15.... (continue by 3's until time is up)

Front Squat (115/75) (95/65) (75/45) (45/30)

Burpees

Warm-up

400 m run / 500 m row

Arm and Shoulder Mobility

10 Air Squats

10 Front Squat with PVC

10 Burpees

3 Rope Climbs

10 Back Squats with barbell (Progressive Warm-up to 50% 1 rep max)

2 reps Shoulder Press @ 80% & 7 min AMRAP Thruster

EMOTM for 10 min

2 reps shoulder press @80%

then

7 min AMRAP

Squat clean Thruster Rx (185/115) I - A (155/105) I - B (135/95) I - C (115/75)  Novice- (95/65) Beginners should go with no more than 45#

Warmup
400 m run / 500 m run
10 Air Squats
10 Overhead Squats
10 push-ups
10 pull-ups
10 GHDs or Ab-mat situps
10 Thrusters w/ PVC
10 Squat Clean Thrusters (progressively increase to working weight)

2 NOV 2013 - 4th Annual Centurion Halloween Costume WOD

Teams of 2 will perform the following exercises. Only one athlete works at a time! One Team member must hold a pumpkin at all times. Exercises may be completed in any order! All must start and finish with the 400 meter run!

Buy In - 400 meter Run with Pumpkin
31 Burpees
10 box jump overs (30 / 24) 31 Hand Release push-ups 10 kettlebell swings (53/35)
31 SDHP with KB (53/35)
10 thrusters (95/65) 31 Double Unders 10 deadlifts (275/185) 31 wall-balls (20 / 14) (10ft / 8 ft) 10 Pull-ups 31 Pumpkin squats (With Pumpkin in front rack)
10 Shoulder to Overhead (96/65)
31 Calorie Row
Cash Out - 400 meter Run with Pumpkin