Archive for December, 2010

CB “the Crossfit Gorilla”  Standing up a Front Box Squat.  Can’t wait to see how far along he’ll be in another 3 months.  His consistent hard work has made the amazing progress seem inevitable.

Now the WOD:

Warm Up: Agilities

Skill: Good Mornings

WOD: 4 Rounds for Time of:

10 Weighted Pullups (vest or dumbell)

20 Good Mornings (75/45)

Cool Down: Mob WOD Goat hunting

Warm Up: Med Ball Hot Potato Squats and Pushups

Skill: KB Push Press

WOD: 15 min AMRAP

20 American KBS (53/35)

20 KB Push Press (10 per arm)

60m Shuttle Run (6x 10m)

Cool Down: Wall Stretch, Lax Ball SMR

Warm Up: Foam Roll SMR, Hip Flexor Lax Ball

Skill: Front Box Squat

WOD: for max load:

Front Box Squat 5, 5, 5, 5, 5, 5, 5

Cool Down: SYJ on the wall

Warm Up: 2 x through 500m row, 15 Pushups, Shoulder Mobility  then:  500m row time trial

Skill: High Rep Clean and Jerk

WOD: For Time:

21 C+J (105/75)/21 K2E

15 C+J (105/75)/15 K2E

9 C+J (105/75)/9 K2E

Cool Down: Lax Ball Shoulder/Forearm/Hip

Congratulations to the all the CrossFit Discovery athletes who continue to improve immensely on their bodyweight movements.  Unbroken Rx’ed pullups were completed by more and more of our crew during our Hollow Rock Cindy yesterday.  Keep pushing hard.

As we get further into the holidays, I just wanted to remind everyone to keep their nutrition in mind, even when “cheating.”   Large amounts of sugary/starchy foods with NO protein at all have an especially negative effect upon our health (and WOD suck factor).  Try to choose fat over sugar when going for the rich foods, find some protein to help balance out your intake.

Lastly, remember to come check out all the great workout gear from our friends at Lululemon Athletica.  They will be at CrossFit Discovery for a trunk show Sunday, 3-6pm.

Now on to the WOD:

Warm Up: Med Ball Relays

Skill: Wall Ball

WOD: 10 Rounds for Reps

:30 Wall Balls (20/14)  :30 Rest

:30 Ski (for Cal)             :30 Rest

Cool Down: Foam Roll SMR

Warm Up: 2 x through 500m Row, 10 Wall Walks

Skill: Hollow Rock, Pushup Hand Position

WOD: “Rocking” Cindy

20 min. AMRAP of:

5 Pullups

10 Pushups

15 Hollow Rocks

Cool Down: Overhead Mob WOD

Warm Up: Death by 10m

Skill: Broad Jump

WOD:  10 min. AMRAP

10 Weighted Squats (30/20) Slam Ball

10 Ball Slams

10 Broad Jumps (5′)

Cool Down:  Mobility Goat Hunting

Warm Up: 500m row/ski, Med Ball Relays

Skill: Push Press, Deadlift

WOD: 10 Rounds for Time

10 DL (195/135)

5 DB Push Presses (45/30)

Cool Down: Sofa Stretch mobWOD

Warm Up: 100 singles, 5 minutes Double Under practice, 1 minute max DU

Skill: Rope Climb

WOD: 20 minutes on the :30 work, :30 rest interval

alternate between rope ascents and max double unders

score is total DUs and total rope ascents

Cool Down: Hammie mobWOD

Saturday was so such a great day that I will remember it as Breakthrough Saturday in the Annals of our Gym.  JWalker completed all of her pullups as Rx ed and unbroken.   BPeura completed Rx ed pullups for his first full workout and JGreenie was back in the gym after major surgery-on a cane, but crushing dips and strict pullups, no less.  Everyone dug deep and there were gritty performances by all.  Discovery Crew, you were inspirational.

Warm Up: 500m row, then 3 x 20 squats, 10 pushups

Skill: OHS

WOD: 100 Overhead Squats for Time (85/55)

at the top of each minute, complete 5 American KB Swings (53/35)

Cool Down: Hip Flexor MobWOD