Run 100m
10 Box Jumps, 20"
10 Pushups
1 Burpee
10 Situps
Each round, subtract 1 box jump and add one burpee.
Your last round will be:
Run 100m
1 Box Jump, 20"
10 Pushups
10 Burpees
10 Situps
Post time to comments
Wednesday, April 30
Ten rounds for time of:
Run 100m
10 Box Jumps, 20"
10 Pushups
1 Burpee
10 Situps
Each round, subtract 1 box jump and add one burpee.
Your last round will be:
Run 100m
1 Box Jump, 20"
10 Pushups
10 Burpees
10 Situps
Post time to comments
Run 100m
10 Box Jumps, 20"
10 Pushups
1 Burpee
10 Situps
Each round, subtract 1 box jump and add one burpee.
Your last round will be:
Run 100m
1 Box Jump, 20"
10 Pushups
10 Burpees
10 Situps
Post time to comments
Tuesday, April 29
"Fran"
21-15-9 reps, for time of:
Thruster 95 lbs
Pull-ups
Post time to comments
21-15-9 reps, for time of:
Thruster 95 lbs
Pull-ups
Post time to comments
Here is the link for all the CrossFit Osan pictures. Email Will for the password if you have any to post.
http://picasaweb.google.com/CrossFit.Osan
http://picasaweb.google.com/CrossFit.Osan
Monday, April 28
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
Complete all the reps of each exercise before moving onto the next exercise.
Post time to comments
100 Pullups
100 Pushups
100 Situps
100 Squats
Complete all the reps of each exercise before moving onto the next exercise.
Post time to comments
Thanks to everyone who came out Wednesday night!
Thursday will be a heavy front squat workout followed by skills and technique. Think about what areas you are weak in and let's work those out.
Front Squat 5-5-5-5-5 reps
Post loads to comments
Why do you do CrossFit?
Thursday will be a heavy front squat workout followed by skills and technique. Think about what areas you are weak in and let's work those out.
Front Squat 5-5-5-5-5 reps
Post loads to comments
Why do you do CrossFit?
Shoulder press 3-3-3-3-3 reps
Post loads to comments
_____________________
Following the shoulder presses, we will work on technique for kipping pullups and cleans
Kipping Pullup videos
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Medicine Ball Cleans...[wmv][mov]
Clean video [wmv] [mov]
"What About Abs?" CrossFit Certification Seminar - video [wmv] [mov]
Post loads to comments
_____________________
Following the shoulder presses, we will work on technique for kipping pullups and cleans
Kipping Pullup videos
Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]
Medicine Ball Cleans...[wmv][mov]
Clean video [wmv] [mov]
"What About Abs?" CrossFit Certification Seminar - video [wmv] [mov]
CrossFit Math!
Here is some CrossFit math to ponder...
If... Contractile Potential = An Individual's Ability to Complete Work
And... Work = Functional Movement
Then... Contractile Potential = An Individual's Ability to Complete Functional Movement
Strength > Contractile Potential
Strength = Productive Application of Force
Contractile Potential + Technique = Maximum Work Capacity of an Individual
Productive application of force is technique dependent.
There are two limitations to successful completion of work
1) Biological - are you fit? Consider the ten fitness domains of CrossFit
2) Technique
Lesson Complete. Now Get To Work. 3-2-1-GO!
If... Contractile Potential = An Individual's Ability to Complete Work
And... Work = Functional Movement
Then... Contractile Potential = An Individual's Ability to Complete Functional Movement
Strength > Contractile Potential
Strength = Productive Application of Force
Contractile Potential + Technique = Maximum Work Capacity of an Individual
Productive application of force is technique dependent.
There are two limitations to successful completion of work
1) Biological - are you fit? Consider the ten fitness domains of CrossFit
2) Technique
Lesson Complete. Now Get To Work. 3-2-1-GO!
"Obstacles are put in our way to see if we really want something or we just thought we did."
Today, your obstacle will be up to 500 repetitions of misery entitled "Filthy Fifty"
Depending on your level of experience and willingness to endure excruciating pain, pick a version of the Filthy Fifty shown below. Remember, nobody ever drowned in sweat!
3 - 2 - 1 - GO!
"FILTHY FIFTY"
50 Box jump @ 24/12 inches
50 Pull-ups (sub gravatron assist or jumping pullups)
50 Dumbbell swings, 40/25lbs
50 Walking Lunges
50 Knees to elbows (sub knee-ups)
50 Push press, 45/35lbs
50 Back extensions
50 Dumbbell Thrusters, 25/15lbs
50 Burpees
50 Double unders (or sub Tuck Jumps)
DIRTY TWENTY-FIVE
25 Box jump @ 24/12 inches
25 Pull-ups (sub gravatron assist or jumping pullups)
25 Dumbbell swings, 40/25lbs
25 Walking Lunges
25 Knees to elbows (sub knee-ups)
25 Push press, 45/35lbs
25 Back extensions
25 Dumbbell Thrusters, 25/15lbs
25 Burpees
25 Double unders (or sub Tuck Jumps)
DUSTY FIFTEEN
15 Box jump @ 24/12 inches
15 Pull-ups (sub gravatron assist or jumping pullups)
15 Dumbbell swings, 40/25lbs
15 Walking Lunges
15 Knees to elbows (sub knee-ups)
15 Push press, 45/35lbs
15 Back extensions
15 Dumbbell Thrusters, 25/15lbs
15 Burpees
15 Double unders (or sub Tuck Jumps)
Today, your obstacle will be up to 500 repetitions of misery entitled "Filthy Fifty"
Depending on your level of experience and willingness to endure excruciating pain, pick a version of the Filthy Fifty shown below. Remember, nobody ever drowned in sweat!
3 - 2 - 1 - GO!
"FILTHY FIFTY"
50 Box jump @ 24/12 inches
50 Pull-ups (sub gravatron assist or jumping pullups)
50 Dumbbell swings, 40/25lbs
50 Walking Lunges
50 Knees to elbows (sub knee-ups)
50 Push press, 45/35lbs
50 Back extensions
50 Dumbbell Thrusters, 25/15lbs
50 Burpees
50 Double unders (or sub Tuck Jumps)
DIRTY TWENTY-FIVE
25 Box jump @ 24/12 inches
25 Pull-ups (sub gravatron assist or jumping pullups)
25 Dumbbell swings, 40/25lbs
25 Walking Lunges
25 Knees to elbows (sub knee-ups)
25 Push press, 45/35lbs
25 Back extensions
25 Dumbbell Thrusters, 25/15lbs
25 Burpees
25 Double unders (or sub Tuck Jumps)
DUSTY FIFTEEN
15 Box jump @ 24/12 inches
15 Pull-ups (sub gravatron assist or jumping pullups)
15 Dumbbell swings, 40/25lbs
15 Walking Lunges
15 Knees to elbows (sub knee-ups)
15 Push press, 45/35lbs
15 Back extensions
15 Dumbbell Thrusters, 25/15lbs
15 Burpees
15 Double unders (or sub Tuck Jumps)
Lesson on the CrossFit Warm-Up
Reminder for everyone...
The CFWU isn't strictly a warm-up tool. It is designed to hit all the major movements: hip extension, hip flexion, knee flexion, upper body pressing and upper body pulling. This allows you to fully activate the body, even on days when the WOD might only hit one or two of these movements. All the movements in the warm-up are fundamental, so as you see improvement in the warm-up you will see improvement in the WOD. This is especially important to those new to CrossFit since it builds a fair bit of strength in all the major muscle groups, and helps acclimate the body to what for most anyone but a CrossFitter would be a relatively high work volume.
With all this in mind, I don’t want you to end up getting overexerted during you warm-up. Feel free to cut back on certain exercises you may see in the WOD. Just like the WOD, the warm-up can be scaled. You can always do fewer repetitions or an easier version of an exercise (i.e. jumping or assisted pull-ups instead of regular pull-ups).
The “Official CFWU” is as follows:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
I have added pushups because I think it is an essential part of our workouts and is something I see weakness in very often. I also split the overhead squats into two separate movements. 1) body weight squat & 2) Shoulder "Crunchers" - with a wide grip on a stick and elbows locked, pass the hands overhead and down to the lower back and return to the front. This will help those with upper-body flexibility issues to loosen up.
The CFWU isn't strictly a warm-up tool. It is designed to hit all the major movements: hip extension, hip flexion, knee flexion, upper body pressing and upper body pulling. This allows you to fully activate the body, even on days when the WOD might only hit one or two of these movements. All the movements in the warm-up are fundamental, so as you see improvement in the warm-up you will see improvement in the WOD. This is especially important to those new to CrossFit since it builds a fair bit of strength in all the major muscle groups, and helps acclimate the body to what for most anyone but a CrossFitter would be a relatively high work volume.
With all this in mind, I don’t want you to end up getting overexerted during you warm-up. Feel free to cut back on certain exercises you may see in the WOD. Just like the WOD, the warm-up can be scaled. You can always do fewer repetitions or an easier version of an exercise (i.e. jumping or assisted pull-ups instead of regular pull-ups).
The “Official CFWU” is as follows:
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
I have added pushups because I think it is an essential part of our workouts and is something I see weakness in very often. I also split the overhead squats into two separate movements. 1) body weight squat & 2) Shoulder "Crunchers" - with a wide grip on a stick and elbows locked, pass the hands overhead and down to the lower back and return to the front. This will help those with upper-body flexibility issues to loosen up.
"Helen"
3 rounds for time of:
400 meter run
55lb Dumbbell swing x 21
Pull-ups 12 reps
Post time to comments
Leave No Man Behind
3 rounds for time of:
400 meter run
55lb Dumbbell swing x 21
Pull-ups 12 reps
Post time to comments
Leave No Man Behind
"Cindy"
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 min
Post rounds and reps for partial rounds to comments
Check your form!
Pullups - Chin over the bar
Pushups - Body straight from heels to head, drop chest or nose to the floor or until arms are at 90 degrees, rep is complete when elbows lock out.
Squats - Try to get your legs parallel to the floor. Arch your back and stick that butt out!
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 min
Post rounds and reps for partial rounds to comments
Check your form!
Pullups - Chin over the bar
Pushups - Body straight from heels to head, drop chest or nose to the floor or until arms are at 90 degrees, rep is complete when elbows lock out.
Squats - Try to get your legs parallel to the floor. Arch your back and stick that butt out!
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