Workouts March - Jerry Hill's CrossFit Challenge

Below are our March 07 Workouts

Click link above for more recent Workout

Fri, 30 Mar 2007

"Excellence is in the details. Give attention to the details in everything you do And excellence will come. No detail is too small."
-George Allen

1. Cal's, Hip stretch

2. Dumbbell Pull and Catch - 5 round Tabata

3. Dumbbell snatch - 4 round Tabata

4. Push-Pull

30 seconds each, non-stop clock x 5 rounds, (5 minutes)

Ring Rows

Kettlebell Pushups

5. Seven-Eleven

A quick check-out

7 Barrier Jump Burpees

11 Slamball

7 Knee-2-elbow

11 Kettlebell High Pull

7 Ground and sky Jump squats

11 Dumbbell snatch

As many rounds as you can in 20 minutes

Dave: 3.83

Judson: 4.83

Julie: 4.83

Sarah: 5

Melanie: 5

Rick: 5.33

Ray: 5.33

Steve: 5.5

Andrea: 5.66

Wed, 28 Mar 2007

"If I had a formula for bypassing trouble, I wouldn't pass it around. Wouldn't be doing anybody a favor. Trouble creates a capacity to handle it. I don't say embrace trouble. That's as bad as treating it as an enemy. But I do say, meet it as a friend, for you'll see a lot of it and had better be on speaking terms with it."

-Oliver Wendell Holmes, Jr.

Willie C. gets his first Muscle up!

(Below - Andrea puts up an INSANE 457 FGB in Old Town)

1. Cal's and hip Mobility

2. Teamwork: 90 Jumping Pullups, 100 Dips, and 120 situp

3. Fight Gone Bad in Old Town

In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:

1. Dumbbell Thrusters

2. Bench Jumps

3. Dumbbell Push Press

4. Kettlebell Swings

*Rest 2 minutes - Repeat for FOUR total rounds*

Andrea 457

Christy 384

Judson 343

Willie 337

Sarah 333

Rick 321

Melanie 305

Ray 280

Steve 260

Paul 249

Jon 239

Keturah 226

Dave 214

Mon, 26 Mar 2007

"Nobody ever drowned in sweat."
- U.S.M.C.

1. Classic Cal's

2. Dumbbell Pull and Catch

3. Medicine ball progression and squat cleans

4. 20/20

20 second overhead hold with Dumbbells then 20 second DB Push Press x 4 rounds

(Keep track of total reps, rest only allowed in the pressing portion)

20 second Bottom Squat holds then 20 second of squats x 4 rounds

(Keep track of total reps)

5. Baseball Circuit

10 Kettlebell Highpulls

10 Jumping Lunge (each leg)

10 ring rows or 5 pullups

10 Burpees

As many rounds as you can on 15 minutes

Name reps - total load Sq Baseball

Judson 35r - 50lb 40 4.5 in 16:20

Sarah 43r - 30lb 43 5r in 16:35

Julie 27r - 20lb 45 5r in 16:50

Keturah 27r - 20lb 25 4r in 16:00

Ray 43r - 40lb - 4.75 in 15:00

Willie 50r - 50lb 52 5.5 in 14:58

Jon 38r - 40lb - 5 in 15:04

Christy 39r - 30lb 39 5 in 14:52

Fri, 23 Mar 2007

"Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become."
- Brooke Foss Westcott

1. Dynamic Warmup plus skipping, lunging, and broad jump circuit

2. PHA

30 seconds of work at each exercise - nonstop clock - Keep track of total score over 5 rounds: (10 nonstop minutes)

Ring Rows

Pushups

Situps

Squats

Andrea 339

Wil 326

Willie 317

Christy 274

Sarah 213

Paul 211

Melanie 209

Jon 203

Judson 196

Jim 185

3. Short Sprints

Scale a rep scheme to your level (either 6,9, 0r 12) and plow through for as many rounds as possible in 20 minutes. Your score is your final rep count: total rounds x (chosen rep scheme x 4).

Slamball

Kettlebell Swings

Dumbbell thrusters

Box Jumps

Andrea 300

Judson 288

Willie 288

Sarah 270

Christy 252

Melanie 243

Jim 240

Jon 216

Paul 198

Wil 192

Wed, 21 Mar 2007

"Baseball is 90% mental. The other half is physical."

- Yogi Berra

Above and below Picture: The Push Press is a powerful hip extension that creates elevation on the dumbbells

Below Picture: The push press is finished with a strong lockout overhead (by ears) not out in front

Above: The 0600 team

Below: The 0700 team

1. Classic Cal's - Hip Mobility - Form review: Kettlebell Highpull

2. Individual Score and Team Training

3 Bear Crawls (wall to wall 3 times)

6 Knees-2-elbows

9 Ring Dips

12 Burpees!

15 Barrier Jumps

18 Kettlebell High-pull

21 Dumbbell push-press

*Complete ONE exercise with the prescribed rep number then score a point in that specific category. TODAY we kept track of individual TOTAL points BUT also team category wins.*

We played for 25 minutes

Individual Scores:

Ginny: 19

Paul: 20

Julie: 23

Melanie: 23

Steve: 24

Jim: 24

Rick: 25

Christy: 26

Judson: 26

Sarah: 27

Rob: 27

Willie 28

Team Scores:

Team 0600 Win: Bear Crawl, Barrier Jump, and Kettlebell highpull

Team 0700 Win: Knee-2-elbow, Dips, Burpee, and Dumbbell push press. They go 2-0 in the series with a hard fought but narrow win!

Mon, 19 Mar 2007

Video From CrossFit HQ: Ball Slams

"It's the constant and determined effort that breaks down all resistance and sweeps away all obstacles."
-Claude M. Bristol

1. Stick work; pressing, pulling and squat

2. Medicine ball cleans

3. Fundamental Bodyweight Circuit

6 Pushups

9 Jumping Pullups

12 Situps

15 Squats

*As Many Rounds as You can in 16 minutes*

We had 4 members who've done this workout before, all 4 improved:

Jim 7.75

Judson 7.75 (up 1 round)

Jon 9

Melanie 9.25

Ray 10.25

Christy 10.5

Sarah 10.5 (up 2.75)

Rob 11

Willie 14.75 (up 1)

Andrea 15 (up 3.75)

4. Russian Leg raise x 5 sets

5. Jumping lunge - Plank x 4 rounds

Fri, 16 Mar 2007

Video: Clean & Jerk Odd Objects

"The glory of human nature lies in our seeming capacity To exercise conscious control of our own destiny. "
- Winston Churchill

1. Partner relay races

2. Partner burpee challenge

3. Partner Ring-row competition

4. 20 Minutes as many rounds as you can

- Max Vertical Jump to target x 15

- Slamball x 20

- Kettlebell Swings x 25

- Unilateral Dumbbell Push Press x 30 total

*Repeat for as many rounds as you can in 20 Minutes*

Paul 2.25

Jim 2.75

Melanie 3

Judson 3.5

Ray 3.75

Willie 4

Steve 4

John 4

Sarah 4

Andrea 4.75

Wed, 14 Mar 2007

CrossFit Challenge, Old Town Alexandria: Featured in the Washington post express!

"Challenges make you discover things about yourself that you never really knew."

-Cicely Tyson

The 0600 Team Wants a Rematch!

1. Classic Cal's and Hip Mobility

2. Bottom-to-bottom Tabata squats

3. 4 x 4 Circuits

We paired two exercises up together and did as many repetitions as possible in four minutes. Use any rep range you want but the reps must be complimentary to count. 10 of one must follow 10 of the other...

- Kettlebell Swings and Broad Jumps x 4 min

- Dumbbell thrusters and Knee's to elbow's x 4 min

- Pushups and Jumping Lunge x 4 min

- Jumping pullups and situps x 4 min

Jim 113

Christy 117

Ginny 118

Paul 128

Ray 134

Melanie 144

Judson 154

Julie 157

Sarah 162

Rob 164

Willie 166

Andrea 225

4. Plank work

Tues, 13 Mar 2007

Did you see the movie 300?

Here's an article on how the actors physically prepared.

"You learn you can do your best even when it's hard, even when you're tired and maybe hurting a little bit. It feels good to show some courage."
- Joe Namath

1. Stick Work: Pulling and pressing progression

2. Medicine Ball cleans x 5 minutes

3. Team Training: 0600 verse the 0700 Class

9 Burpees

12 Ring rows

15 Goblet squats

18 DB push press

21 Box Jumps

Complete an exercise at the prescribed reps and mark a point for your team, we played for 20 minutes.

The 0600 class set the standard and the 0700 class had a mark to shoot for...they prevailed, bragging rights are theirs!

Mon, 12 Mar 2007

CrossFit Challenge as seen on Fox News!

FOX 5 Morning News was at Capital Jiu-Jitsu™ this morning from 6:00 a.m. to 8:30 a.m. They featured the Jiu-Jitsu, Muay Thai, Wrestling, Kid's Jiu-Jitsu, Mixed Martial Arts, and CrossFit™ programs. I had the chance to teach and demo the much sought after muscle-up!

With FOX in the house, we pushed our regular Monday class to Tuesday.

Fri, 09 Mar 2007

2-weeks in; CrossFit Challenge is building some hurtin' bombs...

On the day of victory, no one is tired.

-Old Proverb

1. Classic Cal's and Hip Mobility

2. Tabata

20 seconds of work, 10 seconds of rest for 8 straight sets. Your score is the Least amount of reps you get in any 20 second time span during the 8 straight sets. Work through each exercise 8 sets at a time and score each exercise separately.

1. Squats

2. Situps

3. Pushups

4. Pullups/ Jumping pullups

Name Squat Situp Pushup J.Chin

Sarah 11 10 8 12

Judson 12 7 6 7

Melanie 10 8 9 14

Andrea 17 15 9 10

Ray 11 9 9 9

Ginny 12 8 3 5

Willie 16 12 8 12

3. Traveling...

10 Slamballs

Walking lunge out and back (30 yards)

10 Slamballs

Broad Jump out and back

10 Slamballs

Bear crawl out and back

*Repeat for as many rounds as you can in 10 minutes*

Wed, 07 Mar 2007

Have you seen our current challenges?

"Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing yourself to the limit, Knowing that all the effort is going to pay off."
Mary Lou Retton

1. Dynamic Warmup, Shuttle run

2. Stick Work: Press and pulling progression

3. Fight Gone Bad in Old Town

In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:

1. Dumbbell Thrusters

2. Bench Jumps

3. Dumbbell Push Press

4. Kettlebell Swings

Rest 2 minutes - Repeat for FOUR total rounds

Ginny 254

Ray 278

Judson 295

Rick 297

Melanie 307

Sarah 347

Andrea 438

Mon, 05 Mar 2007

CrossFit, Old Town Alexandria

"You go for it. All the stops are out. Caution is to the wind, and you're battling with everything you have. That's the real fun of the game."
- Dan Dierdorf

1. Classic Cal's

2. Stick Work: Press and pulling progression

3. Clean and Crawl

10 medicine ball clean and press

Bear Crawl 20 yards

10 Pushups

Walking Lunge x 20 yards

*As many rounds as you can in 10 minutes*

(3.75 - 6)

4. Chaos and Calm

20 seconds of work, 5 seconds for transition:

Slamball

Front Plank

*5 rounds*

5. Stabilizing the Core

20 seconds of work, 5 seconds for transition:

            Static Hold in bottom squat position

            Static hold; Russian leg raise

            *5 rounds*

Fri, 02 Mar 2007

Day 3 of CrossFit Class

“Be impressed by intensity, not volume.”

-Coach Glassman

1. Baseball

Create 4 bases:

First = 10 Kettlebell Swings

Second = 10 Pushups

Third = 10 Knee’s 2 Elbow

Home = 10 Squat jumps

Cross Home and mark a run for your team

We played for 10 minutes

Today it was Men 14 - Women 15!

Let the bragging begin…

2. Fran-like

12 Dumbbell thrusters

24 Jumping Pullups

As many rounds as you can in 5 minutes

3. Final sprint

12 Kettlebell High pulls

24 Situps

3 rounds for time

Wed, 28th Feb 2007

Day 2 of CrossFit Class

"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link."
-Coach Glassman

1. Dynamic Warmup

2. Lunge series, Hip Mobility

3. Form work; Kettlebell Swing, Dumbbell Push Press, Box Jump

4. 30:30 Circuit

Dumbbell Push Press

Kettlebell Swing

Box Jump

30 seconds of work: 30 seconds of rest x 3 rounds, Keep track of individual exercise reps and add them up respectively:

William 77 - 37 – 60

Andrea 74 - 48 - 45

Allen 71 - 34 - 45

Judson 47 - 27 - 42

Sarah 39 - 23 - 39

Melanie 41 - 22 - 32

5. Scaled Challenge: Burn through your total rep count of the last circuit one exercise at a time - Record final time:

Judson 47 - 27 - 42 = 5:41

Sarah 39 - 23 - 39 = 5:57

Allen 71 - 34 - 45 = 6:22

Melanie 41 - 22 - 32 = 6:28

Willie 77 - 37 - 60 = 7:32

Andrea 74 - 48 - 45 = 8:30

Mon, 26th Feb 2007

Day 1 of CrossFit Class

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."

-Coach Glassman

1. Calisthenics

2. Lunge series, Hip Mobility

3. Technique work; Squat, Pushup, Situp

4. Fundamental Bodyweight Circuit

6 Pushups

9 Jumping Pullups

12 Situps

15 Squats

*As Many Rounds as You can in 16 minutes*

Andrea 11.25

Sarah 7.75

Judson 6.75

Allen 12

Rick 9.5

William 13.75

Ginny ?

5. Introduction to Medicine Ball Clean

Name	reps - total load	Sq	Baseball
Judson	35r - 50lb	40	4.5 in 16:20
Sarah	43r - 30lb	43	5r in 16:35
Julie	27r - 20lb	45	5r in 16:50
Keturah	27r - 20lb	25	4r in 16:00
Ray	43r - 40lb	-	4.75 in 15:00
Willie	50r - 50lb	52	5.5 in 14:58
Jon	38r - 40lb	-	5 in 15:04
Christy	39r - 30lb	39	5 in 14:52

Name	Squat	Situp	Pushup	J.Chin
Sarah	11	10	8	12
Judson	12	7	6	7
Melanie	10	8	9	14
Andrea	17	15	9	10
Ray	11	9	9	9
Ginny	12	8	3	5
Willie	16	12	8	12

In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:

1. Dumbbell Thrusters

2. Bench Jumps

3. Dumbbell Push Press

4. Kettlebell Swings

*Rest 2 minutes - Repeat for FOUR total rounds*

20 seconds of work, 10 seconds of rest for 8 straight sets. Your score is the Least amount of reps you get in any 20 second time span during the 8 straight sets. Work through each exercise 8 sets at a time and score each exercise separately.

1. Squats 2. Situps 3. Pushups 4. Pullups/ Jumping pullups

Name Squat Situp Pushup J.Chin Sarah 11 10 8 12 Judson 12 7 6 7 Melanie 10 8 9 14 Andrea 17 15 9 10 Ray 11 9 9 9 Ginny 12 8 3 5 Willie 16 12 8 12