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W.O.D.

 

 

OPEN GYM from 10 am to 1 pm

Come work your weakness or do a WOD you have been wanting to try!


WOD

10 Double Unders

5 Clean and Jerk (155#/105#)

15 Push Ups

12 Min AMRP

As soon as time is up

50 Med Ball Cleans (20#/14#)

-For Time-

John during his clean.  Notice how the first picture his elbows are straight and he is pulling through his hips. However, in the second picture he is using his arms to muscle it up.  Once his arms start to bend (see how is elbow is bent) he has lost the full power of his hips.  He is aware of the issue and trying to work on it, but it is hard to correct.  If you feel yourself doing this on the clean today then drop the weight and work your technique.

Male Bonding

CrossFit Woman and their Success Stories

 

10 A.M. WOD

600 m Run (once)

10 KB Swings

10 Push Ups

10 KB Lunges

12 Min AMRP

WOD

A1) Back Squats

5/4/3/2/1/1

A2) High Box Jumps

5/5/5/5/5

(the goal would be to work to a challenging height for five consecutive jumps)

"Helen"

400 M Run

21 KB Swings (53#/35#)

12 Pull ups

3 Rnds

 

Casey and Kari getting set for their cleans

Reebok or New Balance

WOD

Skill Work

Spend 10 Min on Handstand Work

(freestanding/handstand push up/handstand holds)

then

1 Minute at each Station

Burpee

Wall Ball (20#/14#)

Sit up

Sumo Dead Lift (185#/95#)

1 Min Rest

4 Rnds

Anthony and Cristina getting set for a big pull, back flat core tight.

 

Plant a Salsa Garden

WOD

Thrusters 5/4/3/2/1/1

Ring Pulls with Band 8/8/8/8/8

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Ring Pulls

Then,

In 1 min and 30 seconds complete

200 M Run

Max KB Swings (70#/53#)

Rest 30 Seconds

5 Rounds, Score = total swings

James looking on as Mark goes through his Power Cleans.


Cafeteria Cams Measure Kids Calories

WOD

OTMEM for 10 Min

3 Deadlifts

2 Hanging Power Cleans

3 Push Jerks

155#/105#

 

Skill WOD

Max Double Unders in 1 Min

4 Rnds

Between each set 10 Toes through Rings

**The clock will be running and you will start your minute on your own count.  Score = total amount of double unders**

 

Turkish Get ups, Trevor is about the get his knee tracking over his foot, while it is planted solid on the ground.  I just the took the picture a little too early.

 

Below is a great inspirational movie, it has been heavily circulated, we may have even posted it previously, but is always a good watch

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Longevity with Crossfit - some insight from Jeff Tincher who has been CrossFitting for six years.

The Purpose of CrossFit Parts 1 & 2



WOD

"Broken Angie"

20 Pull ups

20 Push ups

20 Sit ups

20 Air Squats

5 Rnds

James working a Power Snatch


Below is a CrossFit Documentary done by a Student at San Jose State.  It is lengthy but provides a good history of the games and some good insight from elite level athletes.

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There were a few mistakes which are listed Below, Courtesy of www.crossfitoneworld.com

  • 00:23- CrossFit started in 2001 not 2005. The current look to the www.crossfit.com website started in 2003. It looked way different before that.
  • 02:18- Interesting that he states Greg Glassman was a "high school" gymnast. I know he was a gymnast at some level, but I'm not sure if it was high school, college, or club. I've heard it said that he walks with a limp because of a gymnastics injury.
  • 05:32- Death By Burpee is 20 minutes not 10 minutes, so don't think I am posting it as 10 minutes next time it comes up. Crossfit One World was the first gym to post Death By Burpee. It wasn't my idea though. The credit goes to Matt Munson of CrossFit Champions. He told me about the workout but stated he never posted it because he didn't want to kill any of his clients.
  • 06:17- My quote was taken out of context. I was talking about long term side effects on CrossFitters doing CrossFit with poor coaching and lack of sound technique.
  • 11:50- Vien had a pretty good idea about how you qualify for the Games, but his numbers were a bit off. The top 60 men and women from each sectional move onto regionals. Every region is different (I think), but only the top four from the NorCal region move onto the CrossFit Games.

Open Gym from 10am-1pm

Page 146 of 151

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