Ten rounds of 15 x Deadlift and Push-ups
- Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Read below re. Vitamin D and muscle mass…
http://www.paleobrands.com/2010/03/09/vit-d-and-muscle-mass/
A great video for swimming training and how CrossFit has improved their program. This one is for Sharon and Liz whose kids are with the Milton Marlins swim team.
“Yards: Swimming with Champions” with Brian Nabeta, a CrossFit Journalpreview video [wmv] [mov]
Max Deadlift
WOD February 7
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments
“Level 1 Cert Experience,” a CrossFit Journal preview video [wmv] [mov]
Firepower will be hosting a level 1 certification on the weekend of February 27-28th. This level 1 cert teaches people the fundamentals and allows them to teach CrossFit. If you ever get a chance to take one of these certs I highly recommend it. Unfortunately the FirePower cert is sold out already and the gym will be unavailable for that weekend. We will have alternative arrangements though for our members.
GHD sit ups / Back Extension
WOD January 24
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Task Force comes to CrossFit Los Angeles – video [wmv] [mov]
Sledge Hammer / Pull-up AMRAP
WOD – January 21, 2010
Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups
then;
Hang clean high pulls
5-5-5-5
Registration for the Emergency Services Adventure Race is now open! Limited spots are open for “civilian” teams. This event sells out every year so if you are interested sign up early. Not sure about the full course ESAR? Try ESAR – Lite
“Great Athlete, Great Trainer” with Tanya Wagner, CrossFit Apex, who will be one of the featured speakers at FilFest 2010 – video [wmv] [mov]
WOD – September 23rd, 2009
Daniel and Louise at the Element CrossFit Challenge
Shoulder press
1-1-1-1-1-1-1 reps
I’m not a big T.V. guy, but I’ve been catching some of Dr. Oz, (yeah I know the guy from Oprah) and he has some pretty interesting stuff to say. Here is a video on Sugar Addiction Sugar AKA Crack in the CrossFit community.
“Case Studies in Nutrition: The CrossFit Gamer” with Robb Wolf byCrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]
WOD – Thursday August 20th, 2009
WOD
Overhead Squats
3-3-3-3-3
Speed Work
Completed after WOD
4 x 400 m runs Rest as needed in between repeats
Post loads and run times to comments
Overhead Squatting Safely…[wmv][mov]
WOD – Wednesday July 22nd, 2009
Warm up:
10 sprints on the track
3 rounds of cindy
overhead squat with pvc pipe x 15
Strength Component:
- Back squat 5 – 5 – 5 – 5 – 5
- Push Jerk 2 – 2 – 2 – 2 – 2
Try to be 5 lbs heavier than your last back squat & press (check your journals!)
WOD:
7 Rounds of:
- 6 Deadlifts (225M, 175W)
- 12 Box jumps (24M, 22W)
WOD – Thursday June 25th, 2009
Heather on the handstand
Warm up
PVC pipe drills
thrusters
overhead squats
snatch
push press
3 rounds of cindy and 2 minutes of dot drill
WOD
guys start at 65 pounds and then work up to heaviest load you can manage
gals start at bar or 45 pounds and then add weight every round. It doesn’t have to be much, but add weight!
The penalty for putting the bar down, or not completing a round is 25 burpees. Burpees to be completed after the WOD.
Enjoy!
Taking the Fear out of eating FAT
WOD – Tuesday June 24th, 2009
Warm up
CrossFit warm up
WOD
“CrossFit Total”
Back Squat, 1 rep
Front Press, 1 rep
Deadlift, 1 rep
Post total to comments.
The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.
CrossFit Total Warning
Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts
CrossFit Total (Nicole & Zac)…[wmv][ mov]
We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program. When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight. So the conversation focused on a way to work more strength into the program while maintaining the CrossFit approach to it. Read more here
WOD – June 9th, 2009
Warm up:
10 sprints on the track
3 rounds of cindy
overhead squat with pvc pipe x 15
Strength Component:
- Back squat 5 x 5
- Press 5 x 2
Try to be 5 lbs heavier than your last back squat & press (check your journals!)
.
WOD:
7 Rounds of:
- 6 Deadlifts (225M, 175W)
- 12 Box jumps (24M, 22W)
