090713 - From the Games #5

The 2009 CrossFit Games were this past weekend, and the athletes had to do 5 CrossFit workouts on Saturday. Here is workout #5 (keep in mind, the athletes had done 4 wods before getting to this one):

3 rounds for time of:
30 Wall Ball - 20/14lb - must go OVER 10 foot line
30 Squat Snatch - 75/45lb

Post time to comments.

Picture shows the Wall Ball target at the CrossFit Games. The bottom of the board is 10 feet high.

Video: "Sweet 16" - [wmv] [mov] Courtesy of CrossFit.com.

Gym Challenge of the Week = 30 Toes to Bar

Wall Ball Challenge = 60 Wall Ball - Who's still in??

090712 - Nate

# of rounds in 20 minutes:

2 Muscle-ups
4 Handstand Push-ups
8 Bell Swings - 70/55lb

Post # of rounds to comments.

Coaches notes: Sub for 1 muscle-up is 4 pull-ups and 4 ring dips; Sub for HSPU is double elevated feet push-ups (see picture); Modified bell swings: Int 1 - 55/35lb, Int 2 - 35/25lb, Beg -25/15, Buttercup 20/10 (Beginner and Buttercup don't double any reps). Compare to 080318 (includes a video demo by Eva T).

Picture: (L) Michelle R shows how to modify Handstand Push-ups with her feet elevated on a box. (R) Suzanne shows how to further modify with her knees on the box. The goal is to get your torso vertical.

Video: CrossFit Games Event #1 - "The Run from Hell" [wmv] [mov] Courtesy of CrossFit.com.

Wall Ball Challenge = 59 Wall Ball

090711 - Happy Fun Ball

"Happy Fun Ball" with Paul Park at the Legislature.

*It's a game with medicine balls and it's FUN!

Everyone at 10:00 am.

Compare to 090613.

Wall Ball Challenge = 58 Wall Ball

2009 CrossFit Games are TODAY!

Crossfit Games Website

Twitter live updates from the CrossFit Games: http://twitter.com/roadtothegames

090710 - Front Squats / Situps

21-18-15-12-9-6-3 rep rounds of:
Front squats - 185/135lb
GHD Sit-ups

Post time to comments.

Coaches notes: CrossFit workouts can be modified to all fitness levels:
Intermediate = Front squats - 135/95lb & Abmat Sit-ups
Beginner = 21-15-9 reps of 45lb Front Squats & Abmat Situps
Buttercup = 15-12-9 reps of 20lb Front Squats & Abmat Situps

Picture shows CFR members "praying" for their workout to be over?! Top left and clockwise: Wayne, Paul, Lexi, Nick K.

Video: Dave Castro and the CrossFit Games Event 2 "The Deadlift" - [wmv] [mov] Courtesy of the CrossFit Games site.

Weekend: Saturday = Please join us for "Happy Fun Ball" 10am @ Legislature, game with medicine balls, kids welcome to play too, please sign up! Sunday = "Nate".

Overheard at CFR: "Is it bad to give blood and then come do this?"

Wall Ball Challenge = 57 Wall Ball

090709 - Fun With Press

1 press + 3 push press + 5 push jerk
x5 sets (rest between sets)

Start with 80% of your max shoulder press (see Monday 090706) and increase from there.

Post loads to comments.

Followed by Mini-metcon:
21-15-9 reps of
Wall Ball
Burpees

Post time to comments.

Pictures show Monica doing a CrossFit HERO workout ON HER DUE DATE! What's YOUR excuse for not working out?!

Video: Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview- [wmv] [mov] Courtesy of CrossFit.com.

Coach Glassman Quote of the Day: "The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

Wall Ball Challenge = 56 Wall Ball

090708 - Badger

3 rounds for time:
30 Squat cleans - 95/65lb
30 Pull-ups
800 m Run

Post time to comments.

Compare to 080906.

Picture shows (L to R) Kim Fl and Nicole O cheering on their friend Dana, as she finishes the reps of her workout.

Overheard at CFR: "That workout was so hard, it makes me feel like I shouldn't be a personal trainer!" (first-timer and good sport who did the Petranek Fitness Test)

Saturday = 10am "Happy Fun Ball" @ Legislature, game with medicine balls, kids welcome to play too, please sign up!

Wall Ball Challenge = 55 Wall Ball

090707 - Randy

For time:
75 Power Snatch

Men 75lb, Women 55lb

Post time to comments.

Wall Ball Challenge = 54 Wall Ball

Picture: Christian does "Randy" while Kat counts his reps for him. Christian finished with a speedy time of 6:13.

Video: Who's hoping to see "Fran" again soon?? Libby DiBiase does Chest-to-Bar Fran [wmv] [mov] Courtesy of the CrossFit Games Website.

Mark Rippetoe Quote For Today: "When there's 1003 pounds on the bar, the universe would like there to be a vertical bar path."

090706 - Max Shoulder Press

Max Shoulder Press
1-1-1-1-1
Post loads to comments.

Compare to 090515 or your CrossFit Total.

Followed by, for time:
21-18-15-12-9-6-3 reps of:
Wall Ball
Double-Unders (sub = equal # of single skips and tuck jumps)
*Beginners do 21-15-9
Post time to comments.

Picture shows Leah getting a bodyweight Clean & Jerk! In the words of Coach Burgener, Outstanding!

Wall Ball Challenge = 53 Wall Ball

Gym Challenge of the week = Who can do a Kipping Handstand Push-up? How many can you do in a row?

Coach Glassman Quote of the Day: "You're as good as your weakest link."

Coming up:
Saturday, July 11 - 10am "Happy Fun Ball" @ Legislature *Kids welcome*
Saturday, July 18 - 9-noon Fight Gone Bad fundraiser for the Dragon Boat team
Sunday, July 19 - 2-5 Willow Island 2nd annual picnic, ALL CFR members and their families welcome!

090705 - 10K Run

10K Run

Post time to comments.

OR come to CFR for any make-up workout, open 1-3.

Wall Ball Challenge = 52 Wall Ball

090704 - Eva

9am - Eva (unmodified)
5 rounds for time:
800 M Run
30 Bell Swings 70lb/55lb
30 Pull-ups

Post time to comments.
Compare to 080825

10am - Partner Eva
5 rounds for time:
Run 400m together
15 Bell Swings each, alternating
15 Pull-ups each, alternating
*Kids can join the 10am workout

Picture shows FunBobby from Calgary doing "Eva" as Rx'd on Canada Day. Have you tried swinging the 70 pound kettlebell?

Overheard at CFR: "I HATE being partners with Franz, all I hear is GO! GO! GO!"

Wall ball Challenge = 51 Wall Ball