Workout Of the Day (Monday November 14, 2011)
| Technical: | 5 x 4 Front Squats |
|---|---|
| For Time: | Complete As Many Rounds As Possible in 10 minutes of:
3 Ground to Overhead (155/105) 9 Wall Ball |
| Stabilization: | 5 x 12 Hollow Rock |
| Details: | Performance Week is next week! Don’t worry, the format will be different. For those of you that were intimidated by “Test Week”, this will be different! Instead of just “testing” the whole week, we will also be running regular classes, although the schedule will be altered to squeeze in the testing for those of you that actually want to monitor and see progress. Details to come in the next couple of days!
For those of you that have no clue what I am talking about, Performance Week (Newly Renamed), is essentially a snap shot of your fitness level. Last two times were identical, as to get a baseline set of data, then to see improvements. We found our max lifts in the snatch, clean & jerk, and turkish get up. Followed by three WOD’s measuring the different output from the three metabolic pathways… A short 5 min time cap WOD, a 10 min AMRAP, then a row WOD lasting anywhere from 14-18 minutes. Yes, it was brutal, BUT the sessions are uber inspiring. People realize they can do and perform so much more than ever thought. The atmosphere helps bring people closer together because we are all sharing on new levels of performance and it helps to deliver that extra surge of energy to see unforeseen of abilities. Of course performance varies from person to person, but we can ALL relate how it feels mid WOD then to have the ability to push through and share the moment.
I’m still undecided to on the actual events, but I won’t let you down, it will be a bit tough! Those of you that aren’t doing the “Testing” on the specified days because you were too scared last time, guess what… You’re still going to run the same WOD’s next week because coincidentally enough, the person programming the “Performance Week” also happens to program the regular days! So you might as well embark on the journey to challenge yourself with your peers and see just how much your hard work is paying off!
Post thoughts to comments |
Workout Of the Day (Friday November 11, 2011)
| Technical: | Nothing |
|---|---|
| For Time: | “XIONG”
Using the same bar for the first 5 movements at (135/95): 10 Power Snatch 20 Power Cleans 30 Thrusters 40 Deadlifts 50 Push Press 60 Box Jumps (30″24″) 70 Pullups 80 Pushups 90 Situps 100 Air Squats |
| Stabilization: | |
| Details: | Don’t get scared by the WOD, if you decide to cancel because it’s a tough WOD, we WILL find out and the consequences will be worse than the WOD… Just pace yourself, it’s truly not that bad. On the lighter side, it will be a 40 min time cap!
Good luck! |
Workout Of the Day (Thursday November 10, 2011)
| Technical: | 5 x 2 Front Squats |
|---|---|
| For Time: | Four Rounds of:
20 Ball Slams (40/30) 10 Hang Power Cleans (135/95) 5 Burpees over Bar |
| Stabilization: | 50 Toes To Bar |
| Details: | Since the new additions to the gym, I do understand there is some clutter until we can figure out how we are going to do the weight trees. If you have any logical organizational ideas for the stacking of the weights, please feel free to let me know! Also, PLEASE PUT STUFF BACK WHERE YOU GOT IT FROM!!!!!
Thank you
Post thoughts to comments |
8 Reasons Why Women (Should) CrossFit
Here’s a link to a great article! Tell all your timid friends to just commit to trying it out one time!
http://athletic-therapy.com/2011/11/03/8-reasons-why-women-should-crossfit/
Workout Of the Day (Wednesday November 9, 2011)
| Technical: | 5 x 3 Split Jerks |
|---|---|
| For Time: | Four Rounds of:
10 Ring Dips 15 Thrusters (95/65) 50 Double Unders |
| Stabilization: | 100 Seated Twists (Heavy) |
| Details: | Post thoughts to comments |
The reason why last few Friday’s have been so brutal!
Well the OC Throwdown qualifiers are DONE! Sorry, no more competive Friday WOD’s for us! =) It was an “Opens” type event, where they would release a WOD on Sunday and we have until the following week to complete it and submit the results. Some had to be videoed if we felt as though they would be a top 3 performance. Top 3 would receive prizes! Here is Val on an astonishing WOD 2 performance!
With all that said, we have several people that made the cut!
Wes Hutchinson
Jordan Smith
Valerie Calhoun
Jennie McKernan
Jim Garvin
Lynn Hunter
Michelle Habenicht
Gary Baron
Follow the link for the overall results!
http://www.octhrowdown.com/wp-content/uploads/2011/11/OCTD2012Competitors-FINAL-Results-Ranked.pdf
Nice work all!
Workout Of the Day (Tuesday November 8, 2011)
| Technical: | 5 x 3 Hang Cleans |
|---|---|
| For Time: | 9, 15, 21 of:
Push Press (115/75) Box Jumps (30″/24″) Wall Ball |
| Stabilization: | 5 x 5 x 2 KB Windmills |
| Details: | Post thoughts to comments |
Workout Of the Day (Tuesday November 7, 2011)
| Technical: | 3, 2, 1, 1, 1 Clean & Jerk |
|---|---|
| For Time: | “Helen”
Three Rounds of: 400 m Run 21 KB Swings (53/35) 12 Pullups |
| Stabilization: | 5 x 12 secs Hollow Rock |
| Details: | Post thoughts to comments |
Workout Of the Day (Friday November 4, 2011)
| Technical: | 5 x 5 Dead lifts |
|---|---|
| For Time: | OC Throwdown WOD #3:Five Rounds of:8 Bar Facing Burpees
8 Dead lifts (225/155) 8 Toes to Bar |
| Stabilization: | 10 Turkish Get-Ups |
| Details: | Strongman finally in at RCF!!! The early morning class on Thursday was fortunate (just ask them, haha) that only a few showed up… We got to play with some of the new toys! Yes, the form and technique on the “Strongman” type movements are seemingly unconventional, but these three are displaying great and efficient form! You don’t have to have to weigh 300+ pounds and have a name like Magnus to be doing Strongman stuff… Nice work guys!
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Workout Of the Day (Thursday November 3, 2011)
| Technical: | 3, 2, 1, 1, 1 OHS
3 x 20 Wall Ball |
|---|---|
| For Time: | 21, 15, 9 of:
KB Snatch (53/35) Push Press (135/95) KB Goblet Squats (53/35) |
| Stabilization: | 5 x 15 secs L-Holds |
| Details: |
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