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Workout of the Day
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We do a lot of 500m rows, some 1K rows and the occasional 2K row. The 2K is a beast. To hit a "good" time of seven minutes, you need to average 1:45 / 500m splits. This is no easy task. Sure you could just keep attacking it and hoping to get better -- but there are better ways. Weigh in with your thoughts about how to approach a goal time of seven minutes and bring up any carryover to other WODs you might see from said approach.
Today's Workout
B A S E L I N E
For Time
- 500m row
- 40 squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups
Post Times to Comments Read 5 Comments... >> |
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Workout of the Day
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Alex H. had a full day on Saturday. He took on the daily WOD rx'd and then rowed a 2K with the big boys at the Golden State Rowing Championships -- bringing down a 7:14. Great work! A sub-seven 2K row cannot be far off at all -- and that's a pretty respectable number for a non-rower.
Today's Workout
5 L holds on parallettes. Rest between holds as needed.
Total the time from your five holds together and do as many 95 lb / 65 lb overhead squats as possible in that time. Read 2 Comments... >> |
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Workout of the Day
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Max PR'd on his Fight Gone Bad score by 20 points with a 311. Not too shabby considering he did not have someone setting the rower from him. He kinda flew out of the rack on the last round of Push Presses....
Today's Workout:
Five rounds for time of:
- 155 pound Thruster, 5 reps (105 lbs - female)
- 5 Muscle-ups
- Run 400m
Post time to comments.
Scaling Ideas:
Level 1
Five rounds for time of:
- 135 pound Thruster, 5 reps (85 lbs - female)
- 5 Muscle-ups
- Run 400m
Level 2
Five rounds for time of:
- 85-105 pound Thruster, 5 reps (55-70 lbs female)
- 5 Muscle-ups
- Run 400m
Level 3
Four rounds for time of:
- 20-35 pound Thruster, 5 reps
- X Muscle-up Subs
- Run 200-400m
Level 4
Three rounds for time of: pvc-15 pound Thruster, 5 reps X Muscle-ups Subs Run 200m
Subs. The typical sub for muscle ups is 4:1 pull-ups and ring-dips to muscle-ups. If you cannot do pull-ups or dips the typical subs for those are:
- Pull ups
- Beginner pull ups or assisted pull ups
- Ring Dips
- Bar Dips or Bench dips
Read 2 Comments... >> |
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Workout of the Day
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Brian, pictured below, has been training with us for five months. It's been great watching the progress he's made in that short time. Like a lot of people when they first start out with CrossFit, flexibility was an issue. A below parallel squat was impossible and an overhead squat was not even on the radar. Just a few months later he's stronger (put up a 475lb deadlift recently) and his flexibility has improved drastically over the past 30 or so days. He's now squatting to proper depth, developing his overhead squat and working his way through the benchmark WODs. The next few months should see him turn another corner and start heading toward's that place with a French name, LeGit. 
Today's Workout
Seven rounds for time of: 95/65 pound Power snatch, 7 reps 95/65 pound Snatch balance, 7 reps 95/65 pound Overhead squat, 7 reps
Post time to comments.
Scaling Ideas:
Five rounds for time of: 95/65 pound Power snatch, 7 reps 95/65 pound Snatch balance, 7 reps 95/65 pound Overhead squat, 7 reps
Seven rounds for time of: 65/75 pound Power snatch, 7 reps 65/75 pound Snatch balance, 7 reps 65/75 pound Overhead squat, 7 reps
Three to Five rounds for time of: 20-30 pound Power snatch, 7 reps 20-30 pound Snatch balance, 7 reps 20-30 pound Overhead squat, 7 reps
Three rounds for time of: pvc-10 pound Power snatch, 7 reps pvc-10 pound Snatch balance, 7 reps pvc-10 pound Overhead squat, 7 reps
Read 5 Comments... >> |
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Workout of the Day
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Scott coached Bob H. to a max deadlift attempt the other day. Bob pulled up 263 lbs! Whoa! Everyone was pretty much beside themselves when it happened -- especially Bob!
Click to Enlarge
Helen : GAMETIME
Three rounds for time of:
- 400m run
- 21 Kettlebell swings (24kg/16kg)
- 12 Pull-ups
Compare to last-time
Post times to comments Read 10 Comments... >> |
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Workout of the Day
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10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups
Scores to beat: Russ Greene 359 reps (20lb vest). Josh Everett 357 reps.
So, what's your plan going to be for this one? Post your thoughts & when you've got-er done...
Post reps to comments. Read 9 Comments... >> |
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