Posts during July 2010
07.31.10 Daily WOD
DB Quarter Gone Bad
Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.
Jared Allen - Minnesota Vikings
07.30.10 Daily WOD
Complete 7 rounds:
Handstands Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds to comments.
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07.29.10 Daily WOD
21, 15, 9 reps of:
One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar
Post times to comments.
Jack Tatum's Memory Deserves a Break - Fanhouse
07.28.10 Daily WOD
Rest Day
The Hogs - Ventura Police Department
Demands of Rugby - SoCal S&C
The Dirtiest Player - GQ
Post thoughts to comments.
07.27.10 Daily WOD
Complete 15 rounds:
Sprint 40 yards
*1:3 - work:rest
Post fastest times to comments.
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Lil' Rose
07.26.10 Daily WOD
Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.
Post times to comments.
Del Harris - Baghdad, Iraq
Strong Girls - SoCal S&C
07.25.10 Daily WOD
Rest Day
Vitor Belfort & John Welbourn: LA County Sheriffs - Los Angeles, CA
Adventures in Evolution - NY Times
Alcohol, Fat loss and muscle growth - Lean Gains
Post thoughts to comments.
07.24.10 Daily WOD
Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds.
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score to comments.
Compare to 100910
HZ - Throwdown Inc.
07.23.10 Daily WOD
On the minute
Perform 3 power cleans and jerks on the minute for 8 minutes.
*For every rep not completed complete 5 burpees at the end of the 8 minutes.
Post times and reps completed to comments.
Mike Lyons - Rock & Roll Hall of Fame in Cleveland, Ohio
07.22.10 Daily WOD
Complete 8 rounds for time of:
7 Squats @ 65% of 1 RM
8 Standing Broad Jumps (minimum of 6 feet per jump)
Post times and loads to comments.
EZ - F.K.S Afghanistan
07.21.10 Daily WOD
Rest Day
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LifeAsRx Apparel: CrossFit Games 2010 - Carson, CA
Farve Drama Continues... - PFT
Saban calls for a freeze out - PFT
Post thoughts to comments.
07.20.10 Daily WOD
Complete as many rounds as possible in 12 minutes:
2 Power Snatches @ 80% of 1 RM
2 Round of 3 Pull Ups, 5 Push Ups, 7 Air Squats
Post total rounds to comments.
Jeanette Grace
07.19.10 Daily WOD
Complete 10 rounds:
Sprint 100 meters
*Rest intervals - 1:3 (work:rest)
Post fastest times to comments.
Compare to 061710
07.18.10 Daily WOD
Rest Day
Ben Oliver - CrossFit Games 2010
Obesity Rating for Every American - CNS News
Year-to-Date Global Temps are Warmest on Record - NOAA
Post thoughts to comments.
07.17.10 Daily WOD
Complete 5 rounds for time:
Sprint 40 yards
6 Power Cleans 185 lbs
12 Knees to Elbows
Post times to comments.
Compare to 101409
CrossFit Games 2010: Home Depot Center - Carson, CA
07.16.10 Daily WOD
Complete 8 rounds:
2 Power Snatches
4 Snatch Pulls
2 Power Snatches
*Do not drop the weight.
*If weight is dropped, count a penalty. 3 handstand push ups for penalty.
*Go as heavy as possible.
*Rest as needed between rounds.
Post weights and penalties to comments.
Chyna Cho
07.15.10 Daily WOD
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.
Compare to 031510
Leonard & Eric - CrossFit Eclipse
07.14.10 Daily WOD
Rest Day
CrossFit Football, Loren Cordain & FRCF - TTMJ
Fructose may increase blood pressure - CBS News
Post thoughts to comments.
07.13.10 Daily WOD
Complete:
Weighed Pull Ups 3, 3, 3, 3, 3, 3, 3
then...
Tabata Row
*For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed. Goal is 1000+ meters.
Post weights used on pull ups and total meters rowed to comments.
CF Football Cert 7-31-8-1: Front Range CrossFit - Denver, CO
07.12.10 Daily WOD
Complete 2 rounds:
100 yard Sprint
80 yard Sprint
60 yard Sprint
40 yard Sprint
*rest 30 seconds between sprints.
*rest 60 seconds between rounds.
Post times for 40 yard sprints to comments.
SoCal SC Olympic Weightlifting Team - California State Games
07.11.10 Daily WOD
Rest Day
Nut? What nut? - NY Times
Why food prices are sky high - Stuff
Post thoughts to comments.
07.10.10 Daily WOD
Complete as many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 True Push Ups
10 Box Jumps 20"
Post total rounds completed to comments.
Jason Davis
07.09.10 Daily WOD
On the minute
Perform the following on the minute for 25 minutes:
2 Power Cleans @ 80%-90% of 1 RM
*For every round not completed, assess 5 strict chin ups as penalty.
Post loads used and rounds completed.
Sprinting - CF Football Certification
07.08.10 Daily WOD
Five rounds for total reps of:
Front Squat @ body weight, 30 seconds
Rest 30 seconds
Bench Press @ body weight, 30 seconds
Rest 30 seconds
Sprint 100 meters
Take rest of minute to rest.
Post total reps completed to comments.
HTFU - LifeAsRx
07.07.10 Daily WOD
Rest Day
3...2...1...Party - TTMJ
How porn and drugs change your brain - Salvo Magazine
Post thoughts to comments.
07.06.10 Daily WOD
T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.
To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
Post body weight and pass or fail.
07.05.10 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.
Compare to 052110
Why were the Inuits fat?
Ketogenic diets and physical performance - Nutrition & Metabolism
Doomed to Lose Muscle Mass? - TTMJ
Post answers to comments.
07.04.10 Daily WOD
Rest Day
Joey H.
Declaration of Independence rough draft shows crossout - Washington Post
Loss of Freedom - American Chronicle
Post thoughts to comments.
07.03.10 Daily WOD
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.
Compare to 031110
Rachel - CrossFit Tulsa
07.02.10 Daily WOD
On the minute
Perform the following on the minute for 8 minutes:
2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups
For every round not completed, complete 1 minute of Kalsu.
Post loads used and rounds completed to comments.
CrossFit Football's "Let Every Nation Know" T-shirt - For Sale Now!
Let Every Nation Know... - TTMJ
07.01.10 Daily WOD
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
Start with 10 Kettle Bell Swings. Sprint 40 yards. Perform 9 Kettle Bell Swings. Sprint 40 yards. Perform 8 Kettle Bell Swings. Sprint 40 yards...down to...1 Kettle Bell Swing. Sprint 40 yards.
Post times to comments.
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Luuk Arkestal - Farmers Walk 75 kgs plates
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