Posts during March 2012
03.31.12 Strict JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
Check out Annie crushin it!
03.30.12 Cardio Couplet. Dial in Support Position
5 Rounds:
300 meter row for Calories.
30 Sec Support Hold on Rings
rest then 100 Double unders or 400 single unders for position!
03.29.12 Handstand Position for 5 minutes
Accumulate as many seconds as possible in 5 minutes in optimal Handstand Position (scale as needed). Top Score with best form gets 300 seconds.
then rest 5 minutes and perform the following 5 sets of:
5 Push ups (feet elevated)
10 Hollow Rocks
15 Double Unders (Unbroken) or 60 Single unders
03.28.12 TURN YOUR LATS ON!
Cody Rice from CrossFit SouthBay gettin' his Positon "ON" on the Pull up Bar!
Workout today Bar Complex:
3 Rounds for Quality:
20 Hollow Open Bar Taps
10 Knees to Elbow
20 Toes to Bar
30 Pullups
03.26.12 03-26-12
A)
- Ring push-ups: 3 x 15
Cross support:
- Beginner-4 x :30’s Advanced- 4x:45’s
B) Metcon
4 rounds: rest 30’s Between each round
- 5 Back Squats @ 1.25xBW
- 20 Hollow body rocks
03.22.12 03-22-13
Part A)
Skin the cat
6 rounds: Not for time
- (3) skin the cats- Tuck-or-Pike position * always have straight arms
Rest as needed between each round
Part B)
For time:
- 25 Bench press [Advanced: BW, Beginner: 75% BW ] BW = Body weight
- 15 Sumo Deadlift [Advanced: 1.5 x BW, Beginner: BW ]
- Run 3km
03.21.12 03-21-12
Mobility day
2 rounds
- Run 1000m
- 200 double unders
B)
- bridge: 3 x 30's holds
- splits 3x30's holds each leg
03.20.12 03-20-12
Strict Weighted Chin up on rings
Rest between 90 seconds between rounds
Increase weight each round
10 -8 - 6 - 4
*movement standards, chest to ring*
B) Metcon
30-20-10
- Kettle Bell swings 32kg/24kg
- Toes to bar
03.19.12 03-19-12
A)
Front lever:
- 3 x:30's ( Any scale) Tuck/straddle/1 leg/ Full
- 5 x 3reps DB/KB Strict Press @ Beginner 50% of Body weight/ Advanced 80% of BW
B)
Metcon For time:
- Row 1000m
- Rest 1 min,
- Row 750m
- Rest, 1 min
- Row 500m
03.16.12 Tkathchev: Kristie Phillips
You are never too old!
The Tkatchev is very similar to a Front Uprise on the Rings (close cousin to the non False Grip MU) hitting some very similar shapes familiar to CrossFitters embarking on 12.4 over the next few days. Watch Kristie's tap through the bottom, the hips rise which allows her to travel over the bar and counter rotate to catch the bar again. Watch movement find similarities and apply what you have learned! :). Good luck out there! Stay safe....
03.16.12 03-16-12
Beginner:
- 5 x 0:30's Arch Hold (Superman Holds)
- 5 x 15 Dips on P-bars/static plane + 20's Cross support / Ring support holds
Advanced:
- 5x 0:50's Arch Hold ( Superman Holds)
- 4 x 15 Deep rings dips ( Strict) ** Hold at bottom of dip for 5 seconds each rep
Metcon
3 rounds For time
- 10 Squat cleans 155/115
- 15 Toes to bar
- 5 clapping pushups
03.14.12 03-14-12
A) Candle stand to a box jump
: 4 x 10 Increasing box height as needed
B) 3 rounds for time
- 15 clapping push-ups
- 15 toes to bar
- 5 DB strict shoulder press @ 50lbs/35lbs
03.12.12 03-13-12
A) Handstand holds 3 x 60 ( Use of wall is allowed: Beginner Back to wall, Advanced: Chest to wall)
B) Front lever holds 5 x 10’s (Any scale)
03.12.12 03-12-12
A)
- · Hollow body rocks 3 x 45
- · Weighted Pull ups 3 x 10 ( use bands if not able to do strict)
B) Amrap 8 mins
- · 5 Power snatch @ 115
- · 10 rings dips ( Strict)
- · 14 Pistols
03.09.12 03-09-12
A)·
- Pistols 3 x 10
- 2for 1 Beat swings w/ toes to bar ( 60 reps total )
B)
- · Run 400m
- · Row 400m
- · Repeat 4 times( rest 90’s)
03.08.12 03-08-12
A)
- · Ring support hold 4 x 15’s
- · Ice-cream makers 3x5
B) 40-30-20
- · Double unders x 2( 80-60-40)
- · Hollow rocks
- · Airsquats
03.07.12 03-07-12
A) Back lever 3 x 15’s ( Any scale)
B) Handstand/ headstand Push-ups (Strict) any scale of leverage:
- · 1st min: 10 HSPU
- · 2nd min : 15 HSPU
- · 3rd min: 20 HSPU
- Etc + 5 HSPU eaach minute until you can no longer complete the HSPU with in the minute.
03.06.12 03-06-12
A)L-sit holds 5 x 15’s
B) AMRAP 12 mins
- · 10 Deadlifts @ 275/185
- · 15 Pull-ups ( Kip)
- · 20 Push-ups ( Hands release off ground)
03.05.12 03-05-12
A)
Muscle-ups (Strict) 3 x 5
* if you do not have a strict muscle-up perform negatives*
B) 4 rounds
- · 10 KB snatch (5 per arm)
- · 8 Front squats @ 155/115
- · 5 burpees
03.02.12 03-02-12
A)
- · Pistols 3 x 10
- · 2 for 1 Beat swings w/ toes to bar ( 60 reps total )
* Every second beat swing, perform toes to bar*
B)
- · Run 400m
- · Row 400m
· Repeat 4 times ( rest 90's)
03.01.12 03-01-12
A)
- Ring support hold 4 x 15’s (make sure rings are turned out)
- Ice-cream makers 3x5
* Check out our movements page if you are not familiar with these skills *
B) 40-30-20
- ·Double unders x 2 ( 80-60-40)
- ·Hollow rocks
- ·Airsquats
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