"Only those who will risk going too far Can possibly find out how far one can go."
 - T.S. Eliot

 

Video of Today's WOD 

 

 

 

 

1. Cals, Lunge, Pullup form work, medicine ball cleans

2. Bottom to bottom Tabata squats

 

3. Team Training:

15 ring pushups

15 pullups

15 kettlebell swings

15 dumbbell pushpress

5 bronco burpees

5 deck squat slamball

 

Score as many points in each category as you can: We played two 12 minute games

 

0600: Yound gunz win both games

0700: We had an individual competition; Ray had 1 win and 1 tie, Willie had 2 wins, Andrea 2 wins and 1 tie.

 

4. Tug of War!

Sat, 28 Apr 2007

Willie	19:11
Ray	21:37
Rick	23:21
Jack	24:13
Chris	18:16 (3)
Cyn	19:16 (3)
Van	19:16 (3)

“The greatest good you can do for another is not just share your riches, but reveal to them their own. “
-Benjamin Disraeli

 

1. Russian Leg Raise - Bottom Position Squat holds x 30 seconds each x 5 rounds

2. Couplet Intervals:

The repetition range is up to you but make sure to match them up.  Only count the total reps you match.

A. One arm Dumbbell snatch - One arm Dumbbell thruster x 5 minutes

Rest 2 minutes

B. Pullups - Burpees x 5 minutes

Rest 2 Minutes

C. Kettlebell Swings and Roving Plank pushups x 5 minutes

Rest 2 minutes

D: Repeat x 40%

Circuit A x 2 minutes, :30 rest

Circuit B x 2 minutes, :30 rest

Circuit C x 2 minutes, :30 rest

Wed, 25 Apr 2007

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work."
- H. L. Hunt

 

 

 

1. Cal's and Hips

 

2. The Burning Ring of Tabata Fire: CFDC Style

 

10 stations

20 seconds of work, 10 seconds of rest for 6 straight sets.

Your score is the Least amount of reps you get in any 20 second time span during the 6 straight sets.

This is a non-stop clock. transition time is only 10 seconds.

At the end total low scores.

 

1. Situps

2. Slamball

3. Box Jump

4. Squat

5. Kettlebell Swing

6. Pushups

7. Dumbbell Push Press

8. Pullups

9. Kettlebell Highpull

10. Broad Jump Burpees

 

 

Andrea	109
Willie	104
Ryan	103
Elise	98
Sean	93
Sarah	87
Jud	84
Steve	84
Julie	82
Ray	82
Paul	79
Melanie	77
Jim	76
Jack	75
Elizabeth	69
Vinnie	66
Natalie	39

 

Sat, 21 Apr 2007

Saturday Park workout, Old Town Alexandria; 0800.

 

 

1. Dynamic Warmup

2. Partner-up relay races

6 Jumping Lunges, 20 yard sprint out and back x 4 rounds

3 Burpees, 40 yard sprint out and back x 4 rounds

 

3.  FitForce Camp Classic

30 Step Jumps

30 Dips

Run 1/5 mile

 

*As many complete rounds as you can in 16 minutes*

 

4. 8 minute Cindy

5 Chinups

10 Pushups

15 Squats

 

*As many rounds as you can in 8 minutes*

5. HOOVERBALL!

We played for 25 minutes...Fun!

 

 

Fri, 20 Apr 2007

“Yeah... it’s supposed to be hard.  If it wasn’t hard everybody would do it.  It’s the hard that makes it great!”

- Coach Jimmy Doogan (as played by Tom Hanks in A League of Their Own)

 

Team 0600:

 

Team 0700:

Ray showed up after a 36 hour shift and got some...

 

1.  Cal's and Lunge

2. Russian Leg Raise and Bottom Squats:

Static holds: Tabata style x 5 rounds each

3. Partner Ladders: Ring Row and Pushup x 3 min each

 

4. Team Game:

Kettlebell Highpull catch and squat x 15

Dumbbell Thrusters x 15

Sky & Ground squat jumps x 15

Slamball x 15

Knee to elbow x 15

Bear Crawl x 5

 

*Complete an exercise and mark a point in that category for your team - we played for 20 minutes*

 

0600: The Young gunz win (29 and under)

0700: Team Alexandria City gets the win

 

Physical plateaus often stem from mental boredom.

Perhaps a Challenge is in order...

Come get some.

 

1. Cals, Samsom Pose

2. Dumbbell Pull and Catch - Dumbbell Snatch

3. "375 Workout"

25 - 20 - 15 - 10 - 5

Kettlebell Swings

Burpees

Dumbbell Push Press

Jumping Lunge (each leg)

Chin-ups

*Circuit style; 25 reps of each then 20 reps, 15, 10, and 5 for total time*

Ryan	24:53 (unassisted chins)
Willie	27:54 (unassisted chins)
Andrea	23:51
Steve	27:25
Rick	29:08
Elise	29:18
Judson	29:46
Sarah	29:54
Melanie	30:40
Paul	31:01
Jim	32:00
Maro	32:17 (350)
Keturah	32:59 (300)
Elizabeth	29:57 (250)
Vinnie	29:04 (225)
Matt	29:59 (200)
Natalie	27:40 (175)
Rob	27:00 (125)

Be conscious of your choices, good and bad.  Keep a log and do more of “gets me closer to my goal” and less of “takes me further from my goal.”

 

 

1. Cals, Lunge

2. MAX Test: Chinups, Pushups, Situps

 

3. Speed Circuits: 8 minutes each

 

4 Box Jump

8 Kettlebell High pull

12 Dips

*As many rounds as you can in 8 minutes*

 

4 Pullups

8 Pushups

12 Squats

*As many rounds as you can in 8 minutes*

 

4 Barrier Jumps

8 Dumbbell Thruster

12 Situps

*As many rounds as you can in 8 minutes*

 

Name	Max Pullup	A	B	C
Sarah	16 blue band	8.66	9	7
Ryan	21	12	12	7
Cara	6 blue	4	6	5
Jim	5	5	6	5
Elise	16 blue	6.33	8	6.66
Judson	11 blue	7.33	7.33	6
Melanie	14 blue	7.66	7.33	6
Willie	12	11	11	6
Andrea	20 blue	10	11	8
Vinnie	8	5	5	4
Natalie	3 blue	2	1.33	4
Elizabeth	28 blue	5	2.66	4.66
Jack	7	7	8	6

 

 

Our First Outdoor Workout of the Year:  Suffer on Saturday!  First workout is always Free for new comers then $20 drop-in fee.

1. Cals, Hip stretch, squat critique

2. Cards!

Diamonds = Chin-ups

Hearts = Pushups

Spades = Squats

Clubs = Sit-ups

Joker = 10 reps of each exercise!

*Ace = 11*

Face cards = 10

Throw out the 2, 3, and 4 cards

 

We split the class in to 2 teams. Each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card.  Each person on the team draws from the deck and flips a card with other team members.  It is an individual effort, but members chip away at the deck as a team.

We played 2 games, on the 2nd game we added a 200 yard sprint in the beginning and after each joker.  Team Melanie, Beth, Paul and Willie won both!

3. Baseball!

Run 80 yards to 1st base do 10 Jumping Lunge (each leg)

Run 80 yards to 2nd base do 10 Step-ups (each leg)

Run 80 yards to 3rd base do 10 Dips

Run 80 yards to Home plate do 10 Burpees and score a run for your team!

 

We played for 20 minutes.  Today it was old timers (35 and up) verse young gunz.  Old timers, win; 20 - 19.5!

 

Wed, 11 Apr 2007

The 0700 class had the opportunity to post scores on the record board.  Standards have been set; top 2 men and women scores will be posted.  Set your mark!

 

 

 

1.  Dynamic warmup, shuttle runs and squats

 

2.  Cards!

Diamonds = Jumping lunges (each leg)

Hearts = Broad Jump

Spades = Medicine ball clean and press

Clubs = Get-ups

Joker = 10 reps of each exercise!

*Ace = 11*

Face cards = 10

Throw out the 2, 3, and 4 cards

 

We split the class in to 2 teams. Each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card.  Each person on the team draws from the deck and flips a card with other team members.  It is an individual effort, but members chip away at the deck as a team.

 

0600: Team Cardiac kids prevail, Dave, Cara, Keturah and Jim!

 

0700: We had 3 people burn through a deck and best poker hand in the end wins, Ray had a ROYAL Flush in Spades!

3. CrossFit Challenge

0600 had a team competition Men verse Women: 10 Kettlebell Swings, 10 Box Jumps, 10 Dumbbell Push Press; score points in each category x 15 minutes.  KB swings were a tie, Men win the other 2 and even the overall battle of the sexes class series at 1-1.

 

0700 had at the Challenge board:

Max Box Jumps in 5 min: Ray-112, Willie-108, Andrea-100

Max Dumbbell thrusters in 5 min: Andrea-93, Willie-69, Ray-45

Max Kettlebell swings in 5 min: Andrea-90, Ray-72