Rest Day/Make up Day/Skill Development
Happy Birthday Ronald! Also Happy aniversary! 5 years down 27 more, but who is counting.
WOD Saturday 6/6/09
Today’s WOD is from the Albany Qualifier:
AMRAP in 12 minutes of:
135lb /105lb Thruster, 5reps
10 Burpees
If you want more after the AMRAP…Row 2K for time. I think if we could name this workout it would be called the “Jill”.
WOD Friday 6/5/09
Complete the following:
5 rounds for time of:
Run 400meters
Rest 2 minutes
GaryD congratulations on the muscle-up. Sorry I missed the cake.
Some members were asking about strength programs in addition to the WODs. Here is a great article from CrossFit entitled “Strength Bias” (http://journal.crossfit.com/2009/02/crossfit-strength-bias.tpl).
WOD Thursday 6/4/09
“Nasty Girls”
3 Rounds for time or:
50 Squats
7 Muscle-ups
135lb Hang Power Clean, 10reps
If you can not do muscle ups complete the following:
3 rounds for time of:
50 Squats
20 Pull-ups
20 Ring Dips
135lb Hang Power Clean, 10reps
If you can not do muscle-ups then guess what….
Practice
Muscle-ups
This will be hard after today’s WOD so just work on the form of the muscle-ups.
I was glad to see a lot of you guys attempting and completing the handstand pushups. McD I hope your eyes go back to normal.
WOD Wednesday 6/3/09
Warmup
3 rounds of:
10 Ring Dips
10 Squats
10 Box Jumps
Samson Stretch
Workout
For time:
30 Hand Stand Push-ups
40 Pull-ups
50 1.5 Pood Kettlebell Swings
60 Sit-ups
70 Burpees
Practice
2 L-sit Holds on Rings
***NEW SUMMER HOURS WILL BE AS FOLLOWS: SAT 9AM TO 1PM AND SUN 10AM TO 1PM***
WOD Tuesday 6/2/09
Warmup
Row 1k
Workout
Front Squat 10-10-10-10-10
At the end of your last set complete 1 round of max rep Wall Ball Shots in 1 minute.
Practice
Jumping rope-gain speed and control with your single unders. This will better prepare you for double unders. You do not need to rotate your entire arm to spin the rope.
If currently do double unders in singles, work on triples.
If you currently have a good double under, make it better.
WOD Monday 6/1/09
Complete the following:
Power Clean + Jerk 3-3-3-3
Then…
AMRAP in 12 minutes of:
Press 115lb (95lb), 5reps
1.5 (1) Pood Kettlebell Swings, 7reps
Push-ups, 9reps
We have some great competition going on at the gym. Two of our female members have ditched the bands and gone onto unassisted pull-ups. Rachel completed “Murph” yesterday with 50 of her pull-ups done unassisted. Shortly after, we had Steph Conway, in the heat of competition, working on her unassisted pull-ups.
WOD Sunday 5/31/09
Open gym/Rest day/Skill Development
“Murph” Results
Dan S-35:56
SteveO-40:32
Ryan-39:27
Steph-47:17
MikeB-43:51AP
JimG-47:56
Kyle M-43:20
WOD Saturday 5/30/09
“Murph”
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Partion the pullups, pushups, and squats as needed. Start and finish with a mile run. If you’re up to it were a twenty pound vest.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body of Armor’. It was renamed ‘Murph’ in honor of Mike. (The above photo and pharagraph was borrowed from CrossFit Inc.)
WOD Friday 5/29/09
Warmup as necessay
“Kelly” Contest
5 rounds for time of:
Run 400 meters
30 Box Jumps, 24″
30 Wall Ball Shots, 20lb Ball
***The top ten times will go on the score board.
Looking for the right running shoes. Check out this article http://www.runnersworld.com/article/0,7120,s6-240-319–6728-0,00.html
WOD Thursday 5/28/09
Warmup
3 rounds of:
1 Pood Kettlebell Swings, 15reps
Box Jumps 20″, 15reps
Back Extension, 15reps
Workout
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Practice
45lb Overhead Squat, 10reps
I hope everyone enjoyed Linda (aka 3 bars of Death) yesterday. We didn’t get a chance to post the times, so if you are interested in comparing please post your own times to the comments. If you completed the workout as Rx’d include your bodyweight.
WOD Wednesday 5/27/09
Warmup
Row 1000 meters and get ready to embrace the suck.
Workout
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5X Body weight
Bench Press 1X Body weight
Clean 3/4 of Body weight
(The Clean is a full Squat Clean where the crease of the hip dips just below the patella at full depth)
Practice
1 round of max rep Hand Stand Push-ups
or
2 rounds of 15 second Hand Stand Holds
WOD Tuesday 5/26/09
Warmup
4 rounds of:
21 Burpees
Samson Stretch
WOD
“Helen”
3 rounds for time of:
Run 400 meters
1.5 Pood Kettlebell Swings, 21reps
Pull-ups, 12reps
WOD Monday 5/25/09
Hero WOD of your choice
Final WOD of the Northeast Regional Qualifiers in Albany was a 10, 9, 8….2,1 of 155lb Power Cleans, Pull-ups, and 1.5 Pood KB Swings. I would like to thank everyone that put together the event in Albany. You guys did a great job.
WOD Sunday 5/24/09
Open Gym/Rest Day/Skill Development
***As a reminder gym hours for Memorial Day (Monday 5/25) will be 9am to 1pm***
A picture for the 2009 CrossFit Games Regional Qualifier in Albany, NY. The WOD being done is an AMRAP in 12 min of 5 Thrusters(135lb) and 10 Burpees……it sucked.
