Friday 2.20.15

Strength: Hang Power Snatch 3-3-3-3-3

WOD: CrossFit Games Open 12.5/11.6  (partner up - judge each other)

As many reps as possible in 7:00 of:

- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups.....

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Thursday 2.20.14

Strength: Overhead Squat 3-3-3-3

WOD: CF Games Open 11.4
AMRAP in 10:00:
- 60 Bar-facing Burpees
- 30 Overhead Squats (120/ 90# or 55-65% of today’s heaviest)
- 10 Muscle Ups

Post weights and reps to comments.

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Few athletes think about their feet when performing an exercise—but they should...

Article: Feet First by Bill Starr

Wednesday 2.12.14

WOD: CF Open 12.5/ 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
- 3 Thrusters (100/65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups...
...This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

* Partner up and judge each other.

Strength: Front squat 3-3-3-3

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Excellent tactics.  Glad this officer is OK:

Video:  Off Duty Officer Robbed at Gunpoint

Tuesday 1.14.14

Strength: Overhead Squat 3-3-3-3

WOD: CrossFit Games Open 11.1.
AMRAP in 10:00 of:
- 30 Double Unders
- 15 Power Snatches (75/ 55#)

Compare to 2.24.12

Post weights and times to comments.

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Many people don't believe that "Cardio"  exists in CrossFit.  I don't know how people can say that after doing "Fran" or a Tabata workout as hard as possible:

Article:  Where's the Cardio in Crossfit?

Thursday 2.16.12

Some of the people that read The Compound's blog don't see our Facebook page ("Like" us already!).  I wanted to post Andre's video here too not just to support him, but also to show the effectiveness of gymnastics training for strength and improved mobility.  When we talk gymnastics, we mean any body weight movement.  So things as simple as push ups and squats can improve our gymnastics abilities and can later become dips and muscle ups or one-legged squats, etc.

Strength: Shoulder Press 3-3-3-3-3

Conditioning: CrossFit Games Open 11.4.  Compare to 4.15.11
Complete as many rounds and reps as possible in 10:00 of:
- 60 Bar-facing Burpees
- 30 Overhead squat (120/ 90#)
- 10 Muscle-ups

Post weights and rounds to comments.

Wednesday 2.15.12

A similar hip movement is required to shoulder a stone as is necessary to perform a Power Clean

Strength: Muscle Up. 2 reps on the minute for 7:00

Conditioning: CrossFit Games Open 11.5.  Compare to 4.22.11
As many rounds possible in 20:00 of:
- 5 Power Cleans (145/100#)
- 10 Toes to Bar
- 15 Wall Balls (20# to 10ft/14# to 9ft)

Post rounds to comments.

Tuesday 2.14.12

A reminder, the gym is closed today for the 5:30 and 6:30 pm classes.

Happy Valentine's Day!

Doug completed his Kettlebell Certification last weekend.  I know he learned  a lot that he will be willing to share with everyone!

Strength:  Power Snatch 1-1-1-1-1

Conditioning: CrossFit Games Open 11.1.  Compare to 3.18.11 and 3.24.11
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double Unders
- 15 Power Snatches (75/ 55#)

Post weights and rounds to comments.

Monday 2.13.12

This week we are going to complete some of the workouts from the 2011 CrossFit Games Open.  For  those of you who are unsure if you will sign up, these are they types of workouts you can expect.  Then you'll know you have nothing to worry about and you can sign up now at games.crossfit.com

Strength: Front Squat 5-5-5-3-3-3

Conditioning: CrossFit Games Open 11.3.  Compare to 4.08.11
Complete as many rounds and reps as possible in 5:00 of:
- Squat Clean (165/ 110#)
- Jerk (165/ 110#)

Post weights and rounds to comments

Friday 4.22.11

Toes To Bar means your toes should touch the bar your hands are hanging onto.  It is movement that involves strength and flexibility.  Think about leaning back, closing the angle of your shoulders as if you're pushing the bar to your hips with straight arms.  A good back warm up and hamstring stretch is imperative to performing this movement, which is exactly what you'll get with the Gymnastics Warm Up today!

Warm Up:  10:00 of Gymnastics work focusing on the handstand to a forward roll and L Sits.  For good videos of these movements check out this page.  This warm up was suggested by Carl Paoli, the programmer for the Gymnastics WOD, as a good way to get the correct muscles firing for the CF Games Open WOD today.

SWOD:  Take 10:00 to work up to a 1rm power clean for the day (singles only so as not to fatigue).

Metcon:  CrossFit Open Workout 11.5 

AMRAP in 20:00 of:

- 5 Power Cleans (145/100)

- 10 Toes-to-Bar

- 15 Wall Ball (20 lbs ball to a 10' target/ 14 lbs ball to a 9' target)

For the SWOD "1rm for the day" means as high as you can comfortably go today.  This does not mean setting a new PR.  This should be a specific warm up for the metcon ahead, so go heavy but not so heavy or so many reps that you are fatigued for the metcon.

For the metcon, make sure you watch the video here for all the specifics of this WOD.  This is the second to the last CF Games Open WOD, so finish strong!

CrossFit has also posted the following week's Open WOD, which will be the last WOD of the open competition.  For the details go here.

Post rounds to the comments section and on the CF games site if you are competing!  bc

Friday 4.15.11

SWOD: Overhead Squat 1-1-1-1-1
                 Box Jump 1-1-1-1-1 (@ 90% 1 RM)

Metcon:  CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
-60 Bar-facing burpees
-30 pound Overhead squat (120/90#)
-10 Muscle ups

Post reps and weights to comments. cc

Friday 4.08.11

Warm Up: Burgener Warm up w/ Jerks

SWOD:  Squat (Athlete's Choice)- Front, Back, or Overhead:  3 - 3 - 3 - 3 - 3
 Work on some aspect of the squat that will assist you in better performance for the Metcon.  Don't forget to get some overhead practice in, enough to keep your upper body warmed up.

Metcon: CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5:00 of:
-165 pound Squat clean
-165 pound Jerk

Post scores to comments.  cc

Thursday 3.24.11

 

 Watch how he stays in the hollow position, toes pointed, and brings his head to floor in a tri-pod position with his hands.  This gives him optimal support, base, and balance to complete the movement.  Work on making your handstand push ups against a wall look like this, and then you'll be able to progress much faster to handstand push ups off the wall!

SWOD:  HSPU or handstand practice 10:00

Metcon:  CF Games WOD 11.1 Part 2
We're doing this one again because CrossFit has extended the first week and several people commented that knowing the WOD now they could probably "game" it, or use some strategy, to get a better score.

Complete as many rounds and reps as possible in 10 minutes of:
-30 Double Unders
-15 Power Snatches

The power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

The power snatches in this WOD could actually be called "ground-to-overhead any way possible".  If you want to clean and jerk it, you can.  It just so happens that the power snatch is the fastest way to complete the reps.  But if your shoulders get fried from the power snatches and your options are to rest or clean and jerk it, by all means clean and jerk it. Try to beat your last score!

Post weights and times to the comments section!  bc