WOD – Monday January 11th, 2010
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Note: the 4:30pm class starts today. Hoping to thin out the previous jam-packed 5pm class.
Wod Nov 17
” ADAM “
AMRAP for 20 mins of:
- 10 push press 95/65
- 10 knees to elbows
- 10 med ball cleans 20/14
Jason David, Motor City CrossFit, “Fran” – video [wmv] [mov]
Firefighter Appreciation Day Fitness Challenge Results – Click here
Wod Nov 05
Kim working to get you up to speed!
Griff with a row:
- run 800m
- run 400m backwards
- row 250m
- run 800m
- run 400m backwards
bring a sweatshirt or a jacket…chilly inside and out!!
Training the Muscle-up with Jeff Tucker, CrossFit Journal Preview – video [wmv] [mov]
Wod Oct 27
Shawn getting ready for the wod!
This workout a “hero workout” named for US Navy SEAL Lt Michael McGreevy who was killed in Afghanistan on June 28, 2005 when the helicopter he was aboard was shot down by Taliban forces. He along with 15 other Special Forces personnel were enroute to rescue four trapped SEALs (Murphy, Dietz, Axelson, and Luttrell).
Three rounds for time:
- run 800 m
- 50 sit ups
- 50 back extensions or super man with 1 sec hold
Fat Bar Clean and Jerk with Kurtis Bowler by CrossFit Again Faster,CrossFit Journal Preview – video [wmv] [mov]
“In reference to a bicyclist who seemed to be saying that riding was similar to squats since they both made your legs hurt: Yes they both hurt, but so do burning your hand and burying your bulldog. The differences are actually quite significant. The trouble with cyclists is that their training establishment keeps reinforcing the silly bullshit that all recreational athletes want to believe: at some point, all serious athletes go outside their sport-specific work to improve, and recreational athletes just want to play their sport and wear the clothes.”
Mark Rippetoe, Fitness Guru
WOD September 22nd, 2009
“Murph”
Run one Mile
- 100 pull ups
- 200 push ups
- 300 squats
Run one Mile
Partion the pull ups, push ups , squats as needed,if you have a twenty pound vest wear it.
Kettlebells: Love ‘em or leave ‘em, CrossFit Silicon Valley posts an interesting discussion of swing style. Read Ending the Kettlebell Swing Controversy.
WOD- September 20th, 2009
J.T.
21-15-9
- Handstand push ups
- Ring dips
- Push ups
We should really look at doing this Multi-sport relay in Milton next year! Check it out it’s called Storm the 10. Basically it is paddling, mountain biking, and trail running. Each lap take about an hour and you can race as a team of 6, 4, 2 or solo. It’s a 10 hour AMRAP!
http://www.stormevents.ca/stormthe10.htm
WOD – August 8th, 2009
Navy SEAL Lt. Michael P. Murphy
Run one mile
100 pull ups
200 push ups
300 squats
Run one mile
If you have one or the ability to wear a backpack or body armor you should be carrying an extra 20 lbs for guys and 12 lbs for gals.
You may partition the pull ups, push ups and squats in any order or number as needed. We recommend 5 , 10 , 15 a la cindy.
Think this is too much weight? Our Canadian brothers and sisters who are deployed in Afghanistan are carrying much more weight than this day in and day out, in oppressive heat, with mountainous terrain, and enemies trying to kill them.
Read the story of the man who we honor with this workout
What Men’s Health has to Say About Bad Fat Actually Being Good for You?
WOD – Wednesday July 8th, 2009
“Kalsu”
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. ( Substitution weight = Males can sub weight at 95 women at 65 )
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
WOD – May 2nd, 2009
“Hansen“
Five rounds for time of:
2 pood Kettlebell swing, 30 reps (scale weight as necessary)
30 Burpees
30 Glute-ham sit-ups (if the GHD machine is being used, then normal sit ups apply)
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
On a side note we have a new “hero workout”. CrossFit honors members who were of the Emergency Services and military personnel who have died in the line of duty. I feel a certain obligation and duty to dig deep on these days out of respect for the fallen. So hit the workout hard! Some of us recently found the GHD machine over by the kettlebells. If you have the opportunity tomorrow, I would like to see everyone give it a shot. Remember small doses to start, so that you don’t have severe abdominal pain.
Learn more about the GHD - Glute-Ham Sit-up Elements Lecture Clip…[wmv][mov]
Also good luck to Jennifer Morris who is in Fredericton at the Eastern Canadian Qualifers for the CrossFit Games. We are all rooting for you! Go Jen! Read more
