Posts during May 2010
05.31.10 Daily WOD
Tillman
Complete 7 rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
Post times to comments.
Compare to 042509
Patrick Daniel Tillman (11.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
05.30.10 Daily WOD
Rest Day
Paul - CrossFit Colosseum
Smaller Jumps - Talk To Me Johnnie
Post thoughts to comments.
05.29.10 Daily WOD
Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.
Post total score to comments.
Compare to 041010
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Kelly Starrett - San Francisco CrossFit
05.28.10 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.
Compare to 062609
GBizzle - CrossFit West Santa Cruz
05.27.10 Daily WOD
Complete as many rounds as possible in 20 minutes:
Max Rep Supine Ring Pull Ups
Sprint 50 yards
Post total amount of supine ring pull ups completed to comments.
Gonzaga Rugby
05.26.10 Daily WOD
Rest Day
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Darren Mehling - CF Football Cert 225 lbs Rep Test Record Holder - 34 reps
What is a Press? - Talk To Me Johnnie
NFL is 32 Teams, not Single Business - USA Today
Post thoughts to comments.
05.25.10 Daily WOD
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Rest 120 seconds between sets.
Post weights used and number of drops to comments.
Compare to 020110
Joe Wells
05.24.10 Daily WOD
Complete as many rounds as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders
Post rounds completed to comments.
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CrossFit Football Certification: CF Colosseum - Toronto, Canada
05.22.10 Daily WOD
Fight Gone Bad
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Wall-ball, 10 ft target 20 lbs
Sumo deadlift high-pull 75 lbs
Box jump 20"
Push-press 75 lbs
Row for Calories
*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
Post total score to comments.
Compare to 092809
05.21.10 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.
05.20.10 Daily WOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds to comments.
Joshua Amelunke - USBSF
05.19.10 Daily WOD
Rest Day
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UC Davis Men's Rugby Team
Tell me what to Eat... - Talk To Me Johnnie
If you have questions...Submit them!
Post thoughts to comments.
05.18.10 Daily WOD
Complete 7 rounds:
Max Rep Weighted Chin Ups with 50% of 1 RM
Sprint 50 yards
*Select your weight and complete as many reps as possible of chin ups.
*Once you come off the bar sprint 50 yards.
*Rest as needed between rounds.
Post weighs used and reps completed to comments.
Clutch F.K.S
05.17.10 Daily WOD
Complete as many rounds as possible in 15 minutes:
3 Any Way Overhead - 75% of body weight
6 Push Ups
9 Full Glute Ham Raises
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Post loads and rounds completed to comments.
05.15.10 Daily WOD
6 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Post times and load to comments.
Compare to 091509
Jade Marsh - CF High Voltage
05.14.10 Daily WOD
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
Post times and loads to comments.
Compare to 021210
Desmond - CrossFit West Santa Cruz
05.13.10 Daily WOD
Complete 5 rounds for time of:
Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...
Post fastest and slowest rounds to comments.
Compare to 123109
John Porter: Triple Jump National Title - USATF Masters Indoor Track & Field Championship
05.12.10 Daily WOD
Rest Day
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Starving Yogi - Breitbart
Cal Football Temp to AT&T Park - SF Gate
Post thoughts to comments.
05.11.10 Daily WOD
Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance
then...
Complete 20 rounds of:
Sprint 10 yards
*rest 10 seconds between rounds
*run with maximal effort
Post best broad jump to comments.
Compare to 032510
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Bountiful H.S. Track Team - Bountiful, UT
05.10.10 Daily WOD
As many rounds as possible in 8 minutes:
3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24"
*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.
Post times to commments
05.09.10 Daily WOD
Rest Day
Young Power Athlete
Bill Stoeltzing RIP 5.9.02
How to Get Stronger - Tom Schwartz
How to Get Lean - DietNet
Post thoughts to comments.
05.08.10 Daily WOD
Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps
*Do 1 power snatch, then 3 overhead squats without setting the bar down, then transition to box jumps.
*Increase the load each round.
*Increase the box jump height each round.
*Go as heavy as possible, go as high as possible.
*Rest as necessary between rounds.
Post loads and box jump heights to comments.
Xaverian Brothers High School vs St Johns Prep - Massachusetts.
Signs of Neanderthals Mating With Humans - NY Times
05.07.10 Daily WOD
Complete 5 rounds for time of:
5 Power Cleans @ 75% of 1 RM
1/2 Gasser Farmers Walk - heavy dbs/kbs
*search out the heaviest dbs/kbs you can find and walk 53 yards out and 53 yards back for a complete 1/2 Gasser.
Post loads, weight of db/kb and times to comments.
Shane Cioni - Cal Poly Pomona
05.06.10 Daily WOD
For time:
30 Back Squats @ body weight
1000 meter row
30 Burpees
Post times to comments.
#55 Brenden Ibarra
05.05.10 Daily WOD
Rest Day
Chicken Parmesan w/ Almond Flour & Cheese: Dinner for the large and small Power Athlete
Metabolism and Ketosis - Protein Power
Ketogenic diets and physical performance - Nutrition & Metabolism
Post thoughts to comments.
05.04.10 Daily WOD
Complete the following sprints:
2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)
*Perform at full effort
Post times of fastest 20 meter sprint.
USN LT Susie Tannery - P3 CrossFit
05.03.10 Daily WOD
Complete as many rounds as possible in 10 minutes:
5 One Arm KB Power Snatch (RT) 2 pood
5 One Arm KB Power Snatch (LT) 2 pood
5 Push Ups
Post total rounds completed to comments.
05.02.10 Daily WOD
Rest Day
Grass-Fed Beef Jerky - Snack for The Power Athlete
Grass-Fed Basics - Eat Wild
Killer Whales in Captivity: Something is not right - Crooks & Liars
Post thoughts to comments.
05.01.10 Daily WOD
Complete 7 rounds for time of:
3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box
Post times to comments.
J-Bark, Air Force Academy - Colorado Springs, CO
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