Monday 3.30.15

Training partners done with the Open!

Skill: AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: "Annie"*
50-40-30-20-10
- Double Unders
- Sit Ups

*If you complete Annie in under 10:00, consider scaling to GHD sit ups, weighted sit ups, or another variation....unless you're going for the PR board!

Why train with sleds?

- There is no eccentric (negative) loading involved with sled drags. Sled drags are a great strength and conditioning tool and will not cause extreme muscle soreness.

– Sled drags can be a great way to recover from a training session that has left you with DOMS (delayed onset muscle soreness). Adding in some sled drags in the days following heavily eccentric training can speed up recovery time and help reduce muscle soreness.

– They are a great way to add variety to strengthening and conditioning the muscles of the legs. Because of the versatility of the sled virtually every muscle of the leg can be targeted. This can cause a carryover effect and increase your numbers in many other lifts (squat, deadlift, clean, and snatch).

– Simplicity. Practically anyone can learn to drag a sled in about 30 seconds or less.

– They are great for rehabilitation or for maintaining and building strength, conditioning, and power while injured.

Wednesday 11.05.14

Skill: Double Unders. Practice/ movement review
-And/OR-
Complete "Annie"
50-40-30-20-10
- Double Unders
- Sit Ups

WOD: Complete:
- 4 x 400m Run
Or
- 4 x 500m Row

Rest 2:00 between sets

*Optional: 6:00 time cap
- 50 Toes to Bar

Post times to comments.

Monday 3.31.14

Compound Lite classes have been working hard and this week they get to join the regular classes.  Make them feel welcome and help them out!

Strength: Weighted Chin Ups 3-3-3-3
-OR-
Chin Ups 3 x max reps

WOD: “Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups*

*For anyone who kicks butt at Sit Ups, grab a KB and work those weighted Sit Ups!

Thursday 11.21.13

Skill: Stone Carry.  20 yards up and back

WOD: “Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups

Post weights and times to comments.

Wednesday 9.04.13

Skill: Take 15min to find max rep set of Double Unders, play with Triple Unders, run a 400 m skipping rope, Double Dutch......whatever

WOD: “Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups

Post reps and times to comments.

Tuesday 5.21.13

Strength: Sled Push

WOD: “Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups

Post to comments.

Wednesday 12.12.12

Phillip going for full extension at the top of each Sit Up

Skill: Spend 20 minutes playing with the stones and tires

Conditioning: “Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups

 Post weight and times to comments.

Friday 8.03.12

The equipment for today:

Everyone should have their own jump rope.  It's inexpensive to buy and you can custom size it for yourself.  We try to provide enough ropes at the gym, but with community jump ropes, they break faster and it's hard to find the right fit for yourself.  There is a sign up by the water cooler for anyone who wants to go in with a group and buy one.

Does everyone know why we use Abmats?
Here's an article on some of the science and the safety measures this  simple  piece of equipment.  For my lower back issues, this has allowed me to continue doing sit ups without damaging my back further.

Strength: Weight Pull Ups- find 1rm.  Then one set of max Pull Ups

Conditioning: “Annie"
50-40-30-20-10:
- Double Unders
- Sit Ups

Post weight and times to comments.

Finally, here is the PR board for July.  I know there were a ton more PR's than this baord shows.  Let's fill it up in August!

Friday 6.22.12

The original CrossFit "Annie" video

Strength:  3 x Max Rep Strict Pull Up (or hardest variation)

Conditioning: "Annie"
50-40-30-20-10 Reps of:
- Double Unders
- Sit Ups

Post reps and times to comments.

Wednesday 8.17.11

I was at the gym at 5 am yesterday when Doug unveiled his new model plate holder, now with front and rear wheel drive.  Thanks Doug!

SWOD: L-Sits/ Hangs.  Can you accumulate 3 min of L-Sit/ Hang time in 15:00?  Use a partner to judge when your feet go below parallel. 

Metcon: “Annie”
Reps of 50-40-30-20-10:
-Double Unders
-Sit Ups

Compare to 11.03.10.

Post times to comments. cc

Wednesday 11.03.10

 The ladies of the Compound indoor soccer team.

SWOD: Weighted Pull Ups 3-3-3-3-3

Metcon: "Annie"
Reps of 50-40-30-20-10 of:
-Double Unders
-Sit Ups
Compare to 7.23.10

For the SWOD, if you are still working on Pull Ups then work on whatever variation you need.  This is a strength exercise, so isometric work in the form of negative or static repetitions will be more beneficial than bands support or jumping pull ups.  Remember, it is the consistent  attempt of the rep that will provide you the most benefit for next time.

For the metcon, this is all out as fast as you can go.  Sit ups are from the floor, ab mat, GHD machine, anything you want to use.  If you are still working with Single Unders simply multiply the reps by 4.

Post weights and times to comments.

Friday 7.23.10

"Great" workout? Apparently we have led all the women at The Compound down the wrong fitness path. The gall of us asking you to lift more than 3 lbs!

What are your thoughts on this good, bad, or indifferent?

SWOD:
Snatch or Power Snatch 1rm.

Metcon:
Annie
50-40-30-20-10 reps for time of:
- Double Unders
- Sit Ups

Tuesday 2.23.10

SWOD:
Snatch or Power Snatch 1RM

Metcon:
"Annie"
50-40-30-20-10 rep rounds of:
-Double Unders
-Abmat Sit Ups

WOD Tips:
For the SWOD, this is a new lift for most of us, so really work the technique. If you do a power snatch, follow each rep with an overhead squat to get used to getting into the bottom position.

For the metcon, sub tuck jumps for double unders if you can't do them. If you can't do them, include them in your daily warm up routine so you can start to work on the skill! Once they"click" for you, you'll be ripping them out like crazy wondering why it took you so long!

People have been making some great gains in strength and technique over the last few weeks. At the end of the week we're going to test our strength levels relative to our body weight in The Compound Total and set a bench mark for future strength goals. Keep up the good work everyone!

Post weights and times to the comments section! bc