Posts during June 2009
06.30.09 Daily WOD
Complete as many rounds possible in 15 minutes of:
Max Rep Bench Press (Amateur 135 lbs, Collegiate 185 lbs, Pro 225 lbs)
Sprint 1/2 Gasser
Post total number of bench press reps and total rounds completed.
06.29.09 Daily WOD
7 rounds for time of:
3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)
Post times to comments.
Post WOD Break, CF Football Certification Tenn Tech
06.28.09 Daily WOD
Rest Day
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Chinatown, San Francisco CA
Are You Getting Enough Omega 3?
Fishing For Answers: Pros and Cons of Commerical Fishing
Post thoughts to comments.
06.27.09 Daily WOD
5 rounds for time of:
15 Right Arm Kettlebell or Dumbell Power Snatch 2 pood/70 lbs
15 Left Arm Kettlebell or Dumbell Power Snatch 2 pood/70 lbs
15 GHD Back Extensions
15 Box Jumps 20"
Post times to comments.
Jesse Owens, Forward Lean
06.26.09 Daily WOD
First Series
For time:
1st and 10...5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
2nd and 7...10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
3rd and 3...20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
4th and 1...40 Ball Slams 30 lbs
Sprint 20 yds
*Ball Slams are done by lifting a ball overhead to full extension and slamming the medball or d-ball into the ground
Post times to comments.
Richie Incognito, St. Lous Rams
06.25.09 Daily WOD
For time:
100 Pull Ups
*Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
Post times to comments.
Bridget Murphy, CrossFit Peachtree and John Welbourn, CFFB
06.24.09 Daily WOD
Rest Day
Coming Soon! CF Football Women's Jersey Shirt (available in black & white)
Nutrition Seminar - 10am -12 noon, CrossFit Balboa
How Globalization Kills Chickens For Their Parts
Post thoughts to comments.
06.23.09 Daily WOD
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
06.22.09 Daily WOD
Sprints
10 rounds of:
40 yard sprints
*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints
Post fastest time to comments.
Ben Kelly, New Haven Warriors, CrossFit Performance
06.21.09 Daily WOD
Rest Day
CF Football Certification Seminar: Tenn Tech, Cookeville, Tenn
What are the soultions to illegal immigration in America?
Post thoughts to comments.
06.20.09 Daily WOD
Complete for time:
21, 15, 9
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row
Post time to comments.
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Larry McCoy, CF Football Certification, Cookeville Tenn
06.19.09 Daily WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total
Post total to comments.
Pulling the Deadlift
06.18.09 Daily WOD
As many rounds as possible in 12 minutes of:
5 Pull Ups
10 Push Ups
15 Box Jumps 20" box
Post total rounds to comments.
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Tenn Tech Golden Eagles welcome the crew from CF Football
06.17.09 Daily WOD
Rest Day
Post thoughts to comments.
06.16.09 Daily WOD
Sprints
Complete sixteen (16) 110 yard (100 meters) sprints.
*Rest 45 seconds between sprints.
*Each postions has specific times to complete the sprints in. If you do not perform a sprint in the given time take a penalty. Each penalty is equal to 10 burpees.
WR/RB/DB - 14 to 15 seconds
TE/LB/QB - 16 to 17 seconds
OL/DL - 18 to 19 seconds
Post position and number of penalties to comments.
John Welbourn, Tony Blauer, Dan Wilson, CrossFit Old Town
06.15.09 Daily WOD
Complete 5 rounds for time:
7 Deadlifts 315 lbs
21 Double Unders
Post times to comments.
Olympic Lifter Back
06.14.09 Daily WOD
Rest Day
Pros and Cons of Stem Cell Research
Top 10 Quarterbacks...do you agree?
Post thoughts to comments.
06.13.09 Daily WOD
“The Mooch”
As many rounds as possible in 15 minutes of:
3 Back Squats 225 lbs
6 Pull Ups
9 Push Ups
Post total rounds to comments.
Alex Mack, Cleveland Browns
06.12.09 Daily WOD
CF Football Grace
For time:
15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/4 Gasser
Compare to 040609
Post times to comments.
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Alanna Trotter Going Overhead With the Slosh Pipe
06.11.09 Daily WOD
For time:
Sprint 20 Meters
50 Knees to Elbows
Sprint 40 Meters
40 Knees to Elbows
Sprint 60 Meters
30 Knees to Elbows
Sprint 80 Meters
20 Knees to Elbows
Sprint 100 Meters
10 Knees to Elbows
Post times to comments.
CrossFit Invictus posts some thoughts on the CF Football Certification
06.10.09 Daily WOD
Rest Day
Blauer Tactical S.P.E.A.R System and P.D.R Training Camp Aug 14-16, Virgina Beach, VA
Should the Death Penalty Be Allowed?
Post thoughts to comments.
06.09.09 Daly WOD
On the minute:
Perform 3 Power Snatches on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 Power Snatches.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
Yevgeny Chigishev, Russia
06.08.09 Daily WOD
Complete as many rounds in 15 minutes as you can of:
7 Front Squats 185 lbs
7 Burpee Pull Ups
Post total rounds completed to comments.
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Jeremy Shockey, New Orleans Saints
06.06.09 Daily WOD
For maximal reps:
Bench Press 225 lbs
*Use a proper warm starting with the bar, start working your way up to 225 lbs on the bench press.
*Perform max reps of 225 lbs
*You get 2 chances to perform the test. Rest as needed between the 2 maximal efforts.
*The bench press is a test of strength -- 225 pounds, as many reps as the athlete can get. What the pro scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.
*If you are an amateur please use 135 lbs or 185 lbs as the needed scaled weights.
225 lbs Max Rep Bench Test
06.05.09 Daily WOD
4 Rounds for time of:
Complete the cycle 7 times
Power Clean
Thruster
Back Squat
Rack Jerk
After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)
*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 2 minutes between sets.
Post number of total drops and weight used to comments.
Antonio Tarver and Raphael Ruiz
06.04.09 Daily WOD
Complete as many rounds in 15 minutes as you can of:
Sprint 110 yards/100 meters
Max Rep Pull Ups (without coming off the bar)
Post total pull ups and rounds completed to comments.
Chasing Performance: Movement, Mobility, Maintence, Kelly Starrett, San Francisco CrossFit
06.03.09 Daily WOD
Rest Day
Aussie Women Win World Cup Sevens
How No. 1 QBs Fared As Rookies
Pigs Offer New Stem Cell Source
Post thoughts to comments.
06.02.09 Daily WOD
7 rounds for time of:
3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups
Post times to comments.
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Robb Wolf, Catalyst Athletics, Sunnyvale, CA
06.01.09 Daily WOD
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
Anatoly Pisarenko, USSR
Always Do Full Squats
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