Posts during November 2011
11.30.11 11-30-11
- Skin the cat 3 x 4
- Pull-over 3 x 3 over Grip
- Pull-overs 3 x 3 under grip
- Handstand (Chest to wall Hold) 3 x (:30`s) Beginner (:60`s) Advanced
Met Con: 12 Min Amrap
- 30m Walking Lunge overhead (20’s/15’s)
- 10 Push ups
- 5 Squat clean @ BW (or ¾ BW) BW = body weight
Post times in Comment section
11.29.11 ROAMING DIANE! CFG on the Main Site
TEAM CFG,
Keep working good position and apply it to your workouts! Enjoy...
11.29.11 11-29-11
Rest 2-3 minutes between rounds
Rope length 15'
Beginner: Advanced:
- Rope Climbs: Rope Climbs:
- Round 1: 1-1-1 Round 1: 1-1-1 No Feet
- Round 2: 1-1-1 Round 2: 1-1-1 No feet
- Round 3: 1-1 Round 3: 1-1 No feet
- Round 4: 1 Round 4: 1 No Feet
Met Con: 4 rounds
- 5 Box Jumps (re-bounds)
- 20 Air Squats
- 10 Reverse Hyper
Post times in Comment section
11.28.11 11-28-11
Beginner: Advanced:
- 3 x 8 Muscle-up Negative (smooth) 3 x 4 Strict Muscle up
- 3 x :15s Back Lever 3 x :15’s Back Lever
- 3 x :30’s handstand Hold 3 x :45’s Handstand hold
Met Con: 4 rounds For time
- 5/5 1 arm KB clean & Jerk 24/16
- Run 200m
- 15 T2B
Post times in Comment section
11.25.11 11-25-11
Beginner: Advanced:
- 2 x 16 dips + 2 x 0:20’s Holds Support 2 x 18 Ring dips
- 3 x :15’s Front Lever 3 x :20’s Front lever
Met Con: 15 min AMRAP
- 25 Double unders
- 15 Air squat
- 10 Pull-ups
- 5 Hespu
- 25 Double unders
Post times in Comment section
11.24.11 11-24-11
Flexibility and Mobility
A)
Run for 800m ( Casual pace )
Run backwards for 400m ( Casual pace)
Run side ways/ cross overs (50m R, 50mL)
B)
Working on any areas that need attention, for streching and mobility.
11.23.11 11-23-11
- 5 x :15’s Planche holds
- 3 x 5 Skin the cat
Met Con: 4 rounds for time
- 5 squat Snatch @ 80% of 1RM
- 5 Bar muscle-up
Post times in Comment section
11.22.11 11-22-11
Beginner: Advanced:
- 4 x 5 Pull-overs 3 x 10 Pull-overs
- 3 x 30 Superman rocks 3 x 45 Superman rocks
- 2 x 15 ring push-ups 3 x 20 Push-ups
Met Con: 10 minute AMRAP
- 7 Inverted Burpee
- 5 Shoulder press @ [3/4] BW/ [1/2]BW
- 10 Back squat @ bodyweight
Post times in Comment section
11.21.11 11-21-11
Beginner: Advanced:
- 3 x :30’s Hollow body holds 3 x :45’s Hollowbody holds
- 2 x 15 around the world 2 x 15 around the world
- 2 x 10 False grip Chins-ups 2 x 14 False Grip Chin ups
Met Con: 3 rounds For time
- 10 Plate push ups
- 20 KBS 32/24 kg
- 10 DB thrusters 45#/30#
Post times in Comment section
11.18.11 11-18-11
- 3 x 5 Butterfly Mount (box scale)
- 4 x :20’s Dragonfly hold (Any scale)
- 3 x 10 Over head squat with KB (Per arm)
Met Con: 4 rounds for time
- 10 / 10 Candle stand to Pistol
- 12 HeSPU
- Run 400m
Post times in Comment section
11.16.11 11-16-11
Beginner: Advanced:
- 2 x 30 push-ups 2 x 20 Pseudo Planche Push-ups
- 2 x 25 Ring rows 2 x 20 Weighted Ring rows
- 3 x 15 L-sit hold 3 x 20’s L-sit hold
Met Con: 3 rounds for time
- 40 double unders
- 18 Deadlift 225#/155#
- 14 Wallballs 20#/15#
Post times in Comment section
11.15.11 11-15-11
Beginner: Advanced:
- 2 x 10 Russian Dips 2 x 12 Swinging Dips
- 3 x 30 Superman Holds 3 x 45 Superman Holds
- 2 x 10 Pistol (each leg) 2 x 15 Pistol (each leg)
Met Con: 3 rounds for time
Row 800
20 Pull ups (Gymnastic Kip)
Post times in Comment section
11.14.11 Nov 14 2011
3 x 15’s Back Lever (Scale appropriately)
3 x 5 Wall slides
Met Con: For time
50 Burpee Pull-ups
Post times in Comment section
11.11.11 Nov 11 2011
Beginner: Advanced:
- 2 x 20 Tuck Crunch 2 x 20 V-Snaps
- 3 x 30-45’s Handstand Hold on wall 3 x 60’s Handstand wall or freestanding
- 4 x 5 Ice-cream Scoops 3 x 7 Toes to bar to Inverted hang
Met Con: 3 rounds for time
(10 / 10) 1 arm DB Snatch 50#/30#
7 Front Squats 135#/95#
Post times in Comment section
11.10.11 Nov 10 2011
Baseline Assesment
For time:
Beginner:
10 rounds of Cindy:
- 5 Pull ups (Gymnastic kip acceptable but not butterfly)
- 10 Push ups
- 15 Air Squats
Advanced:
10 Rounds of Mary:
- 5 HeSPU
- 5/5 Pistols (alternating legs)
- 15 Pull-ups (Gymnastic kip acceptable but not butterfly)
Record time and any modifications.
11.09.11 Nov 9 2011
Row 1,200M Casual pace, then
2 sets:
- Squat with 10# plate x 15 Both Squats (Gymnastic & Olympic)
- Split
- Bridge on Box/floor
Grip Strength:
- 3 x 15 Wrist curls
- 3 x 15 reverse
- -or- Wrist Roll-ups
11.08.11 Nov 8 2011
Beginner: Advanced:
- 2 x 15 Dips + 2 x 20’s ring support hold 2 x 18 Ring dips
- 2 x 10 Ball ups (Strict) 2 x 5 Skin the Cat
Meton 5 rounds for time:
- 8 Sumo deadlift high pull 115#/85#
- 5 KB Push press 24/16 Kg
- Post times in Comment section
11.07.11 Brooklyn NYC Course! Held this past weekend!
IF YOUR HAPPY AND YOU KNOW IT RAISE YOUR HANDS!!!!
11.07.11 Nov 7 2011
Met Con: 3 rounds for time
- 12 KBS @ 24/16Kg
- 10 Back squat @ Bodyweight (scale if needed)
- 8 Bench press @ Bodyweight (scale if needed)
Post times in Comment section
11.06.11 Having a Little fun in Perth, Australia
Just after the first day of the Crossfit Gymnastics Certification in Perth. I told Jamie I was going to throw him into a Handstand. With approximately 5 minutes of coaching and his amazing athletic ability and strong gymnastics background made this is the result.
11.01.11 BRIDGE UP AND ROCK!
10 sets of 10 Bridge rocks / or Hold!
Warm up with a Cat Stretch!
Beginner:
Headstand Bridge
Intermediate:
Full Bridge
Advanced:
Bridge Rock
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