Posts during July 2011
07.31.11 Daily WOD
Rest Day
Power Athlete Shirt Available Next Week!
Coffee Protects - Bloomberg
The Cougar Behind Your Trash Can - NY Times
Post thoughts to comments.
07.30.11 Daily WO
One Minute On...One Minute Off...for 12 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 12 minutes.
*For any penalty counted, perform one 1000 meter row.
Post rounds completed and penalties to comments.
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07.29.11 Daily WOD
As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 Plyo Push Ups
*Perform a plyo push up by placing one hand on a 45 lbs plate and other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate and repeat.
Post total rounds to comments.
CFFB SWODKILLA Shirt Available Next Week!
07.28.11 Daily WOD
Complete 3 rounds:
20 Single Arm (RT) DB Walking Lunges
20 Single ARM (LT) DB Walking Lunges
Max Rep Pull Ups
*For Single Arm DB Walking Lunge, pick up one dumbbell and and perform walking lunges. Once you complete 20 total lunges switch hands and repeat. Use as heavy a dumbbell as possible.
Post loads used and total pull ups to comments.
Del Harris - Baghdad, Iraq
07.27.11 Daily WOD
Rest Day
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Pat L.
Can fatty acids be converted to glucose? - PLOS
Iceman had dental issues - Discovery News
Post thoughts to comments.
07.26.11 Daily WOD
Complete 5 rounds for time:
7 Deadlifts - 315 lbs
21 Double Unders
Post thoughts to comments.
07.25.11 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.
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CrossFit Footballl Trainer Course: CrossFit Balboa - Costa Mesa, CA
07.24.11 Daily WOD
Rest Day
Survival Skils by Carrol Shelby
RNA-Based Cholesterol Drug - Tech Review
Post thoughts to comments.
07.23.11 Daily WOD
Complete 6 rounds:
Max Rep Weighted Pull Up - 25 - 50 lbs
50 yard Prowler Push - 135- 180 lbs or 100 yard Sprint
Post loads and total pull ups completed to comments.
McDonough Rams Football - TTMJ
07.22.11 Daily WOD
Every 30 seconds
Complete 1 Power Snatch every 30 seconds for 12 minutes.
*Use 75-85% of last rep completed for SWOD for DWOD
Post loads used and reps completed to comments.
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Raphael Ruiz & Antonio Tarver
07.21.11 Daily WOD
Complete 12 rounds of:
2 Squats @ 80% of 1 RM
2 Burpee Box Overs w/ 20" box
*Rest 30-45 seconds between rounds.
*For burpee box overs...set up two 20” boxes. Perform a burpee and jump over the box landing on the other side. Immediately perform a burpee and jump over the next box landing on the other side.
Post loads and rounds completed to comments.
CrossFit Football Trainer Course
"Are you hurt or injured?" - TTMJ
07.20.11 Daily WOD
Rest Day
Gilly M.
Why it is important for pregnant women to eat meat - British Journal of Nutrition
Post thoughts to comments.
07.19.11 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.
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07.18.11 Daily WOD
As many rounds as possible in 15 minutes:
3 Push Presses 175 lbs
3 Pull Ups
3 Push Presses 175 lbs
6 Pull Ups
3 Push Presses 175 lbs
9 Pull Ups
Post times and loads to comments.
07.17.11 Daily WOD
Rest Day
Freddy Camacho - CrossFit One World
Gilligan's Island & Democracy - Washington Post
Adventures in Eco-Dining - WSJ
Vote for Kacie. Vote everyday.
Post thoughts to comments.
07.16.11 Daily WOD
Find:
then...
Complete 2 rounds for time:
50 Sledge Hammer Strikes LT
50 Sledgehammer Strikes RT
One Arm Farmer Walk 50 yards RT
One Arm Farmer Walk 50 yards LT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.
Post 1 RM, times and loads used to comments.
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Butcher's Garage - Copenhagen, Denmark
07.15.11 Daily WOD
Complete 7 rounds:
3 Deadlifts
3 Hang Power Cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.
Post heaviest load completed to comments.
CrossFit Football Trainer Course
07.14.11 Daily WOD
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.
Post fastest times on the flying starts to comments.
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Seaside, Orgeon
07.13.11 Daily WOD
Rest Day
Kane Greene - CF Fairbanks
US Flames Syria on Facebook - Wired
Putting Athletes in Bubbles - WSJ
Post thoughts to comments.
07.12.11 Daily WOD
Complete for time:
50 Ball Slams - 40 lbs
50 Toes To Bar
*You can break them up anyway you want
Post times to comments.
Adam Arrogante - Kuwait
07.11.11 Daily WOD
Complete 5 rounds for time:
2 Presses @ 80% of 1 RM
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups
Post times and loads to comments.
CrossFit Football: CrossFit Virtuosity - New York, NY
07.10.11 Daily WOD
Rest Day
Kacie Fischer
Eisen navigates the NFLN through uncharted waters - Mike Silver
Tail of Two Lockouts - NY Times
Post times to comments.
07.09.11 Daily WOD
Find:
Fastest 40 yard Sprint
*Warm Up as needed
*You get 4-6 tries to run your fastest 40 yard sprint
then...
Complete 7 rounds:
1 20 yard Pro Short Shuttle
10 One Arm KB Power Snatches - 2 pood (5 RT/ 5 LT)
10 Nine Foot Wall Touches
Post times to comments.
*Demo of the 20 yard Pro Short Shuttle click here.
*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.
Ben & Steveo
07.08.11 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 80% - 85% of 1 RM Power Clean
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
07.07.11 Daily WOD
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups
Post times to comments.
Dave Vermuel - Dean Football
07.06.11 Daily WOD
Rest Day
Ryan Young - CF Iron Horse
Who wants to live forever? - CNBC
Most Vegetarians Become Ex-Vegetarians - Fat Head
Post thoughts to comments.
07.05.11 Daily WOD
As many rounds as possible in 10 minutes:
2 Deadlifts @ 80% of 5 RM
10 Plyo Push Ups
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Post rounds completed and loads used to comments.
Gilly M. - TJ's Gym
07.04.11 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.
Daniel M.
07.03.11 Daily WOD
Rest Day
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Nick Corona - CrossFit Balboa
The Monsters Google Created - Washington Post
How much would it cost to buy Congress back from special interests? - Tyler Durden
Post thougths to comments.
07.02.11 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.
Erik Jensen - CrossFit Balboa
07.01.11 Daily WOD
Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Post total time and number of reps to comments.
Jeremey Kinnick - Kinnick CrossFit
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