Check out what event 1 will be for the CF Games!! Joshua is soooo stoked! It's sort of like the WOD Steve, Joshua, and I did last week. The river swim was about 200m!
Link:
Event 1 for team and individual announced
Wednesday, July 27, 2011
Sunday, July 24, 2011
Announcements July 25- August 2: WODS are posted below!
We have posted the WODs through August 2nd since we will be gone to the CROSSFIT GAMES!! Remember that there will be a live web cast all 3 days of the games for your viewing entertainment!! Jen Nam's head trainer will be competing! His name is Nate Schrader. Keep your eyes on him!
Next Saturday, July 30th there will be a special event held at our gym with the JUMP ROPE QUEENS: STEPHANIE AND KRISTEN!! They will be helping you on your double under technique and teaching some tricks. There will be a 9am and 10am WOD.
The following Saturday, August 6th, is the Olympic Lifting Clinic with Shane Miller. Please sign up ASAP! It will be from 9am- 1pm. The cost is $100 that goes directly to Shane. There will not be other CrossFit WODs on that day! The gym will be closed for the Clinic. Sorry!
Please be to the WODs on time! Be there 10-15 minutes early to stretch and start warming up! I know it is aggravating for your fellow CrossFitters to have to wait. If you are going to be late, come to the next WOD. Thanks for your consideration!!
Next Saturday, July 30th there will be a special event held at our gym with the JUMP ROPE QUEENS: STEPHANIE AND KRISTEN!! They will be helping you on your double under technique and teaching some tricks. There will be a 9am and 10am WOD.
The following Saturday, August 6th, is the Olympic Lifting Clinic with Shane Miller. Please sign up ASAP! It will be from 9am- 1pm. The cost is $100 that goes directly to Shane. There will not be other CrossFit WODs on that day! The gym will be closed for the Clinic. Sorry!
Please be to the WODs on time! Be there 10-15 minutes early to stretch and start warming up! I know it is aggravating for your fellow CrossFitters to have to wait. If you are going to be late, come to the next WOD. Thanks for your consideration!!
Saturday, July 30 WOD: Jumprope clinic with Stephanie and Kristen
Stephanie and Kristen will be doing a JUMP ROPE CLINIC today!! Steph has a knack for teaching double-unders. And Kristen is the "Jump rope Queen" who has a lot of tricks up her sleeves. They both have agreed to help you guys out on your technique. There will be a 9am and 10am class.
After the clinic portion, the WOD will be:
3 minutes of as many reps as you can for the following exercises:
*burpees
*double unders
*box jumps
*bw squats
You will have a 2 minute rest between exercises.
After the clinic portion, the WOD will be:
3 minutes of as many reps as you can for the following exercises:
*burpees
*double unders
*box jumps
*bw squats
You will have a 2 minute rest between exercises.
Wednesday, July 27 WOD: Happy 40!!
So today is my 40th Birthday! I won't be here to endure the torture with you because we are off to the CrossFit Games!! But I did want to leave you with a little Obstacle Day to remind you that you are never too old do do this stuff!! You are just thankful that you can!
WOD:
4 rope climbs
4 ladders (down and back equals one)
40 tire flips
40 GHD sit-ups
40 hip extensions (hips off and flat back)
200m. dumbbell waiter's walk right arm (50/30)
200m. dumbbell waiter's walk left arm
400m. row
Dumbbell waiter's walk: With an active shoulder, arm locked carry dumbbell to 200m mark with right arm and carry it back with your left arm. Please try not to throw the dumbbells on the concrete or dirt, carefully put them down. Thanks for your help with preserving our equipment!)
WOD:
4 rope climbs
4 ladders (down and back equals one)
40 tire flips
40 GHD sit-ups
40 hip extensions (hips off and flat back)
200m. dumbbell waiter's walk right arm (50/30)
200m. dumbbell waiter's walk left arm
400m. row
Dumbbell waiter's walk: With an active shoulder, arm locked carry dumbbell to 200m mark with right arm and carry it back with your left arm. Please try not to throw the dumbbells on the concrete or dirt, carefully put them down. Thanks for your help with preserving our equipment!)
Monday, July 25 WOD: MANION
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Run 400 meters
135 pound Back squat, 29 reps
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Sunday, July 17, 2011
Announcements July 18- July 22: WODS are posted below!
This week we are catching up on some of the Benchmark WOD's we have missed and some that other's have requested we not skip! Next week we will be back on schedule for being exactly 1 week behind CrossFit Headquarters site. I have had fun researching all of the CF Games over the past month. I hope you have enjoyed learning some of the history behind our sport!
Last Saturday we met at The Riverwalk Amphitheater for the WOD! We had 12 people come and run stairs and do tons of push-ups! I was still sleeping when I explained the workout, so we added 45 push-ups to the 90 I had planned. Just to make it fair, I did the workout after everyone left!
Last Saturday we met at The Riverwalk Amphitheater for the WOD! We had 12 people come and run stairs and do tons of push-ups! I was still sleeping when I explained the workout, so we added 45 push-ups to the 90 I had planned. Just to make it fair, I did the workout after everyone left!
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| Check out Brian's bare feet! |
Saturday, July 23 WOD and OUTING
This Saturday, we will do the WOD at the gym. It will be the 2010 Games Final WOD. I have explained it in detail below. After we sweat to death, we will go have lunch at the Pizza Joint. Please sign up for 9am or 10 am. Hope to see you there! Feel free to bring your family count your reps or pig out with us!
Saturday, July 16 WOD: 2010 CF Games Final WOD and LUNCH at PIZZA JOINT!
2010 CrossFit Games Final Wod: 3 parts
Going into the Final Event, the athletes did not know what the WOD was. They walked out onto the field and part A was explained. An immediate "3-2-1-GO!" followed. No thinking, no strategies, just GO! At 7 minutes time was called. Then Part B was explained and then "3-2-1-GO!" They had no rest at all! The pattern was the same with Part C, however they had 12 minutes to complete this portion. It was crazy and exciting down to the last second!!! I have posted the links to the final WOD videos below!
These were the WODS:
Part A: 3 RFT with 7 minute time cap:
30 push-ups, 1 rope climb, 21 ohs, 1 rope climb
Part B: 3 RFT with 7 minute time cap:
30 toes to bar, 21 ground to overhead
Part C: 3 Rounds for time with 12 minute time cap:
5 burpee box jump/wall climb 6 ft, rope climb m-3 w-2
We are going to do a similar scenario on Saturday! However, we will be rotating from each part to the next with a 2 minute rest in between. Also, we will be starting at different stages of the WOD so that we can all do the workout at the same time.
I need you to sign up for a time slot at the gym.
After the fun day of torture at the gym, we will go eat lunch at the Pizza Joint! (I hear they have Paleo Pizza! LOL)
So here it goes...the fun for Saturday...
Part A:
3 rounds for time: 7 minute time cap
30 push-ups
21 ohs 75/45
Part B:
3 rounds for time: 7 minute time cap
30 toes to bar
21 ground to overhead 95/65
Part C:
3 rounds for time: 7 minute time cap
10 burpees
10 box jumps 24"/18"
2 rope climb
You will count total reps for each part, record them during the break and add them up at the end. Total reps will be your score!!!
Tuesday, July 19 WOD: Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds/ 35 lb
50 Back extensions
50 Wall ball shots, 20 pound ball/14 pound ball
50 Burpees
50 Double unders
Monday, July 18 WOD: D.T.
"D.T."
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Men: 155 lb
Women: 105 lb
Monday, July 11, 2011
July 11-16 Announcements! WODS ARE BELOW!!
Our first Saturday outing was a success! We had 12 Crossfitters, 2 spouses, 3 kids, and 2 dogs! The Savannah Rapids Pavilion Park is a beautiful area to walk, run, bike, Kayak, picnic, etc. So if you haven't visited the area, go find it! As Joshua and I took our 3 dogs on a run there on Sunday, we were thinking up neat ways to do WODs!
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| Robert finishing his 10K |
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| Lauren, Steve, and Rachel |
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| Dan and his family |
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| Dan, Brett with pooped out puppy and John |
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| Corey and Phyllis |
On Saturday, July 16th, we will meet at
THE RIVERWALK AMPHITHEATER at 9 am for a WOD!
See details below under that date.
See details below under that date.
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This week we are doing WODs from the 2010 CF Games!
I have posted the history below for those of you that are interested.
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Who is interested in a little wager for the 2011 CrossFit Games? Joshua printed out the stats on all of the athletes that are competing. This way you can compare these athletes' personal records on things like GRACE, FRAN, FGB, DEADLIFT, SQUAT, etc. It also gives their places in regional and sectional qualifiers.
(You can pull this stats site from the link listed below also.)
The way it works is, you will pick your top 3 men and women. When the games are over, we will give you a point for each place that the competitors actually took. We will then add each of these places up. I will have an example at the gym. The overall lowest score will have the bragging rights!
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Does anyone have a stationary bike that they want to sell to Blake?
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Who wants a cat? Caitlin is moving in and we need to find a good, loving home for her kitty cat.
Joshua is allergic to cats, so we can't have little Luke living with us.
2010 CF Games History:
2010 CrossFit Games Results
1 Graham Holmberg
2 Rich Frowning Jr.
3 Chris Spieler
1 Kristen Clever
2 Annie Thorisdottir
3 Vallerie MacKenzie
WODS
Event #1: Amanda
Event #2:
Part A “Pyramid Helen”
1200m run
63 KB swings 2 pood/ 1.5 pood
36 pull-ups
800m. run
42 KB swings
21 pull-ups
400m run
21 KB swings
12 pull-ups
Part B: Within 90 seconds of completing part A,
find a 1 rep max of shoulder to overhead.
Event #3:
7 min amrap of:
7 deadlift 315/205
20m. sprint
14 pistols
21 doubleunders
20m sprint
Event #4:
For time: scale wall
move sandbags down stairs and over wall
move sandbags in wheelbarrow across field, over opposite wall and up the flight of stadium stairs
Men weight: 2 x 80 lb, 3 x 60 lb, 4 x 40lb, 5 x 20 lb 600
women weight: 2 x 60 lb, 3 x 40 lb, 4 x 20lb, 5 x 10 lb 370
Event #5:
7 RFT:
3 power cleans 205/155
4 ring handstand push-ups/ HSPU
Event #6
Final Wod: 3 parts
3 RFT: 30 push-ups, 1 rope climb, 21 ohs, 1 rope climb- 7 min time cap
3 RFT: 30 toes to bar, 21 ground to overhead - 7 min time cap
3 RFT: 5 burpee box jump/wall climb 6 ft, rope climb m-3 w-2 - 12 min time cap
Sunday, July 10, 2011
Saturday, July 16 WOD: Riverwalk Amphitheater
On Saturday, July 16th, we will meet at
THE RIVERWALK AMPHITHEATER at 9 am for a WOD! It will be a little confusing until you see the place! I'll have it drawn out at the gym for you! We will meet at the top of the amphitheater at the end of James Brown Street.
WOD:
(Starting at the fountain which is the turnaround for James Brown St.)
3 rounds for time:
*Run up ramp to covering
*15 push-ups (under covering)
*run down the stairs, over to the next set, then up the stairs
*15 push-ups (under covering)
*run down next set of stairs, over to the next set, then up the stairs
*15 push-ups (under covering)
*Run down ramp
***If this WOD doesn't interest you, the gym will be open at 10 am for OPEN GYM!!!
***If this WOD doesn't interest you, the gym will be open at 10 am for OPEN GYM!!!
Friday, July 15 WOD: MORRISON
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
Post time to comments.
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Thursday, July 14 WOD:
2010 CrossFit Games Event #3:
7 min amrap of:
7 deadlift 315/205
20m. sprint
14 pistols
21 doubleunders
20m sprint
OUR WOD WILL BE...
7 min. AMRAP of
7 strict pull-ups (women kip) *Changed this since we just did deadlifts!
100 ft. sprint around cones
14 pistols (one legged squats)
21 double unders
100 ft. sprint around cones
Wednesday, July 13 WOD:
2010 CrossFit Event #5:
7 RFT:
3 power cleans 205/155
4 ring handstand push-ups/ HSPU
OUR WOD WILL BE...
7 RFT:
3 power cleans m-155 w-95
4 HSPU
Tuesday, July 12 WOD: Obstacle Day
2010 CrossFit Games Event #4:
For time:
scale wall
move sandbags down stairs and over wall
move sandbags in wheelbarrow across field, over opposite wall and up the flight of stadium stairs
Men weight: 2 x 80 lb, 3 x 60 lb, 4 x 40lb, 5 x 20 lb 600
women weight: 2 x 60 lb, 3 x 40 lb, 4 x 20lb, 5 x 10 lb 370
OUR WOD WILL BE...
- 800m run
- 5 rope climbs
- move weight 100 feet (amount TBA)
- Throw medicine ball over each pull-up bar 3 times. Ball must touch ground each time. You will do a medicine ball clean each time you pick the ball up.
- 800m row
- 800m row
Monday, July 11 WOD: HELEN
2010 CrossFit Games event #2
Event #2: Part A “Pyramid Helen”
1200m run
63 KB swings 2 pood/ 1.5 pood
36 pull-ups
800m. run
42 KB swings
21 pull-ups
400m run
21 KB swings
12 pull-ups
Part B: Within 90 seconds of completing part A, find a 1 rep max of shoulder to overhead.
OUR WOD WILL BE...
PART A:
“Helen”
3 RFT of:
400m run
21 KB swings m - 1.5 pood w- 1 pood
12 pull-ups
PART B:
Within 3 minutes of completing part A, find a 1 rep max of shoulder to overhead.
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