Posts during December 2011
12.31.11 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.
12.30.11 Daily WOD
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Rest 2-3 minutes between sets.
*Do not drop the weight during the round. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest set possible with staying connected.
Post weights used and number of drops to comments.
Benji Ehlers - Fairbanks, AK
12.29.11 Daily WOD
Complete 4-6 efforts:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.
Post fastest times to comments.
.jpg)
Joshua Roberts - Artic CrossFit
12.28.11 Daily WOD
Rest Day
Prowler Suicides by Trose
Out of thin air - Prospect
Drew Brees vs Dan Marino - Washington Post
Post thoughts to comments.
12.27.11 Daily WOD
Complete 5 rounds:
5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Max Rep Weighed Pull Up w/ 50 lbs
Post total weighed pull ups to comments.
Canterbury, New Zealand
12.26.11 Daily WOD
Complete:
8 Prowler Suicides
*Push the prowler, sled or flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk about the prowler, sled or tire.
*Go as heavy as possible.
Post impliment and loads used to comments.
Remember, if you don't have a prowler or sled be creative.
12.25.11 Daily WOD
Rest Day
Vani Kalapčiev: Koper Pirates - Slovenia, Europe
GMO Corn and Mammallian Health - International Journal of Biological Science
12.24.11 Daily WOD
Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
One Arm Overhead Walk RT 20 yards
One Arm Overhead Walk LT 20 yards
Post loads used and rounds completed to comments.
*Use a sledge hammer weighing between 12 - 20 lbs.
*Striking into a tire, sand bag or something. Be creative.
*Make sure you reach full extension on your strikes.
*You can sub ball slams, plate slams or dumbbell slams. Be creative.
*You can use a KB or DB or get creative.
*Extend your arm above you head and start walking.
Korey Bawden
12.23.11 Daily WOD
On the minute
Complete the following on the minute for 12 minutes:
1 Power Clean @ 3 RM
5 CTB Pull Ups
*CTB = Chest to Bar
Post loads used and rounds completed to comments.
2011 Recap - TTMJ
12.22.11 Daily WOD
Complete as many rounds as possible in 10 minutes:
5 Any Way Overhead - 185 lbs
7 Ball Slams 40 lbs
9 Push Ups
*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 rounds completed to comments.
#OccupyStrength - CFFB Events
12.20.11 Daily WOD
Complete:
Max Handstand Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Push Ups in 3 minutes
Max Supine Ring Pull Ups in 2 minutes
Max Dips in 1 minute
*Set the clock for 15 minutes, complete max reps of each movement for the designated time.
Post total reps to comments.
12.19.11 Daily WOD
Complete:
Find Rack Jerk - 1 RM
*You have 15 minutes to find your 1 RM
then....
Fastest 20 yard Pro Short Shuttle
*You get 5-7 efforts to find your fastest time.
*Rest as needed between efforts.
Demo of the 20 yard Pro Short Shuttle click here.
CFFB Trainer Seminar: CrossFit Del Mar - San Diego, CA
12.17.11 Daily WOD
Complete 2 rounds:
DB Thrusters 50 lbs for 1 minute
Rest 1 minute
Dynamic Push Ups for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Burpee Box Jumps for 1 minute (20" box)
Rest 1 minute
*Keep Score by Total Number of Reps Per Round
Post total score to comments.
12.16.11 Daily WOD
One Minute On...One Minute Off...for 10 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 10 minutes.
*CFFB KBS Standard = Russian Swing
*For every penalty counted, perform a 1000 meter row.
Post rounds completed and penalties to comments.
12.15.11 Daily WOD
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups
Post times to comments.
Jeff Kidd
12.14.11 Daily WOD
Rest Day
Tebowing - Erin Walen
Guys don't report concussions - PFT
Post thoughts to comments.
12.13.11 Daily WOD
On the minute
Complete the following on the minute for 10 minutes:
3 Weighted Pull Ups - 50 lbs
Max Rep Power Cleans 65-70% of 1 RM
Post loads used and total reps to comments.
12.12.11 Daily WOD
Complete 8 rounds:
3 Box Jumps - 75% of 1 RM Box Jump done on 12-5-11
Sprint 50 yards
*Rest 2 minutes between rounds
Post heights used and fastest sprint times to comments.
.jpg)
CFFB Trainer Seminar - Tampa, FL
.jpg)
12.10.11 Daily WOD
Complete 3 rounds:
One Arm Farmer Walk (RT) 40 yards - 1/3 body weight
One Arm Farmer Walk (LT) 40 yards - 1/3 body weight
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep
Post loads used and total chin ups to comments.
Repost: 12-17-10 Thomi Gill - CrossFit VB
12.09.11 Daily WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a singal 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.
Freddy Camacho - CrossFit One World
VOD: An Excerpt from the Programming Lecture of the CFFB Seminar
12.08.11 Daily WOD
Sprints
Complete 4-6 max efforts:
Sprint 40 yards
*Rest as needed between efforts.
*Warm-up as needed
Post fasteset time to comments.
"Lord of the Program: One program to rule them all" - Nate Austin
12.07.11 Daily WOD
Rest Day
Monrovia High School - Team CrossFit Academy
Soy & Semen - Oxford Journal
Weiner Punch by Jared Allen
Post thoughts to comments.
12.06.11 Daily WOD
4th Quarter is Ours
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs
10 Burpees
Post times to comments.
Drew Canavero
12.05.11 Daily WOD
Death By Pull Up
Complete:
1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...
Post total minutes completed to comments.
Death By Pull Up - CrossFit Balboa
12.04.11 Daily WOD
Rest Day
.jpeg)
Judass - GFY Crew
Should science be limited to professionals? - WSJ
What Tebow can't do - WSJ
12.03.11 Daily WOD
Complete 5 rounds:
10 Lateral KB Swing RT - 2 pood
40 yard Shuttle Run
10 Lateral KB Swing LT - 2 pood
40 yard Shuttle Run
*Rest 60 seconds between efforts.
*For shuttle runs set a mark at 20 yards. Immediately after finishing lateral KB swing, sprint 20 yards, touch and sprint back.
Post fastes rounds to comments.
Alan Siebuhr
12.02.11 Daily WOD
Every 30 seconds:
Perform 1 Power Clean and 5 Ball Slams every 30 seconds for 8 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 1 handstand push up.
Post loads and amount of reps not completed to comments.
Josh
Dazed and Confused - TTMJ
12.01.11 Daily WOD
Complete 5 rounds:
Max Reps Dynamic Push Ups
50 yard Farmer's Walk - AHAP
*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible
Post loads used and total reps to comments.
.jpg)
Cassidy Hilton
In-Season vs Off-Season - TTMJ
.png){kind=small}
.png){kind=small}