WOD:
ME: Clean & Jerk
May
18
May
17
Death by Ring Push-ups and Intervals120517
WOD:
Death by Ring Push-ups
Do 1 rep the first minute, 2 reps the second minute and so on…until you cannot complete all reps within the minute.
then…
3x800m run
rest = 3min
Score rounds of push-ups completed and time of each run.
May
15
The shorter – the harder : 120516
The last week and a half has been unusually high-volume, longer workouts. It’s time to take a step back and look at other ways to build intensity (results) without over training.
Today’s workout is designed to be lower volume, shorter duration and very intense!
These are to be treated as prints. All-out effort for a very short period of time. If you are one of the students who loves the longer workouts because you feel like you get more out of them, consider that perhaps your shorter workouts have been paced too slowly. You don’t run a 100 yard dash at the same pace as a marathon (unless you plan on losing). So don’t treat a 500 meter row like you are doing “Fight Gone Bad”.
Also…consider only doing one or two of these instead of all of them if you have completed a lot of the high volume wods lately. Remember to train smart. Get what you need and live to fight another day.
WOD:
Rest 5min between each, in any order:
- 500m row for time, Score time to complete.
- Bottom-to-bottom Tabata Squats, As many reps as possible in each 20 second interval. The “rest” is held in an ACTIVE squat position. Go 100% on all rounds (don’t game it). Score lowest reps in any single interval.
- For time: 50 GHD Sit-ups followed by 50 Kettlebell Swings 2p/1.5p. Score time to complete all reps.
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There is always a next level!
May
14
“300″ : 120515
Today’s workout was a finishing rite-of-passage for some of the cast of the movie “300″. It was created by Mark Twight of Gym Jones back when they were a CrossFit Affiliate (there is a bit of revisionist history going on there now but I was involved with CrossFit at the time so I remember when they were affiliated.) Anyway- drama aside this is a pretty cool little chipper designed to be a test of will as much as a stamina workout. Please SCALE according to your needs by decreasing reps and altering movements as needed.
Work hard, but work smart.
WOD:
“300”
25 Pull-ups
50 Deadlifts @ 135/95
50 Push-ups
50 Box Jumps 24″/20″
50 Floor Wipers @ 135/95
50 1arm Kettlebell Power Clean & Press 35#/25#
25 Pull-ups
Score time to complete all reps.
May
13
Mary: 120514
WOD:
AMRAP 20 minutes:
- 5 Handstand push-ups
- 10 1-legged squats
- 15 Pull-ups
Score total rounds and total extra reps completed in 20 minutes!
This year the CrossFit Games are more accessible than ever! There are many ways to watch live, view highlights and read up and get to know the athletes.
Watch on the Games Site HERE.
Watch on YouTube HERE.
Watch on ESPN3 HERE!
May
11
Weekend Update : 120512-13
THIS SATURDAY:
Please join us any time between 7:00 am and 1:00 pm for your workout! Instead of our regular classes, we will be coaching workouts in our booth at the Lake Run up at Millennium Park. Please come out and help us get the word out to the local community about the awesomeness that is CrossFit Excellence! The best part of what we do is YOU- so please stop by and bring a friend! We will be offering $100 gift-cards for a huge discount at the booth and there will be many other family-friendly booths and activities to enjoy as well.
WOD:
Tabata’s in the tent!
We will be closed this Sunday.
May
10
Reminder of this Saturday : 120511
THIS SATURDAY:
Please join us any time between 8:00 am and 1:00 pm for your workout! Instead of our regular classes, we will be coaching workouts in our booth at the Lake Run up at Millennium Park. Please come out and help us get the word out to the local community about the awesomeness that is CrossFit Excellence! The best part of what we do is YOU- so please stop by and bring a friend! We will be offering $100 gift-cards for a huge discount at the booth and there will be many other family-friendly booths and activities to enjoy as well.
WOD:
ME: Push-press
then
30,20,10 reps for time of:
Virtual Shovel
Toes to Bar
Score Push-press max load, and time to complete couplet.
Tire Flips and Double-Unders…Good Times!
Congratulations on the Double-under PR Julie!
Everyone help me in welcoming one of our newest members – Aimee, kickin’ butt already!
May
09
The Filthy 50: 120510
THIS SATURDAY:
Please join us any time between 8:00 am and 1:00 pm for your workout! Instead of our regular classes, we will be coaching workouts in our booth at the Lake Run up at Millennium Park. Please come out and help us get the word out to the local community about the awesomeness that is CrossFit Excellence! The best part of what we do is YOU- so please stop by and bring a friend! We will be offering $100 gift-cards for a huge discount at the booth and there will be many other family-friendly booths and activities to enjoy as well.
WOD:
“The Filthy Fifty”
For time:
50 Back extensions
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
What can I say? It’s a Chipper. Start at the beginning and work your way through. The first method of scaling this is to reduce reps. Perhaps do the dirty 30 instead? Also- if you have a specific injury, with this much verity in one work-out, consider just omitting movements as needed.
Marge and Gary- getting after the Zercher Squat:
May
08
The Lake Run : 120509
THIS SATURDAY:
Please join us any time between 8:00 am and 1:00 pm for your workout! Instead of our regular classes, we will be coaching workouts in our booth at the Lake Run up at Millennium Park. Please come out and help us get the word out to the local community about the awesomeness that is CrossFit Excellence! The best part of what we do is YOU- so please stop by and bring a friend! We will be offering $100 gift-cards for a huge discount at the booth and there will be many other family-friendly booths and activities to enjoy as well.
WOD:
ME: Zercher Squat
then…
3 Rounds for time of:
10 Tire Flips
Max Double-unders
For the Zercher Squat, you’ll hold the bar close to your torso in the crux of your elbows. Wrap a shirt or towel around the bar if you need to. Work up to a heavy 1 rep max.
Then…
For the Tire Flip & Double-Under couplet, you will work with a partner and while one person is flipping the tire for 10 reps, the other will accumulate the most successful Double-unders possible, then each person will switch and continue until both have completed all rounds. If you are doing this workout by yourself, just watch the clock and see how long it takes you to do the 10 tire flips and do Double-unders for the equivalent time for each round. To save room in the gym- tire flips should be done by flipping once, then run around to the other side of the tire and flip it back. Score your INDIVIDUAL Double-unders and your TEAM time to complete.
May
07
Heart of A CrossFitter : 120508
A couple of days ago, Kevin posted in the comments a quote regarding CrossFit and the attitude that we bring to it. I thought I would re-post here for those of you who may have missed it. Good stuff Kevin- thanks!
Heart of a CrossFitter-
- I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute I will do the very best that I can.
- Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me become stronger. If I had no opposition, I would be weak.
- If I can run, I run. If I can walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
- I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
- I may puke, I may cry. But I will not quit. Ever.
- I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
- The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.
- I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit-up, pull-up, push-up, and deadlift.
- I will give everything I have. And then I will find more within myself.
- I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them. I will soldier on.
– Olivier Blanchard
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Warm-up with Day3 Skills & Drills, be sure to hit your feet and calves really well with the lacrosse ball first to prep for all the jumping and pulling today!
WOD:
Tabata Tuesday
Box Jumps 24″/20″
Sledgehammer Tire Strikes 12#
Forward Sled Pulls
Pull-ups
Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times (4 minutes total). For today’s workout you will complete ALL 8 intervals of one exercise before moving on to the next. You may start in any station but flow through the workout in the order listed above. To ensure a safe transition around the sledgehammer, we will have a 30 second transition time for rotations.
Gary inflicting a little medicine on coach Erica. Payback’s a bitch!
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