Wednesday 11.06.13

CWC fun!

Strength: Front Squat. Find 3rm

WOD: "Karen"
For time:
- 150 Wall Ball shots (20/14# to 10' target)

* 15:00 time cap

During the changing of the gym, we are down to 5 Wall Ball targets.  So, partner up and judge/ count for each other.

Post weights and times to comments.

Wednesday 5.15.13

Warm Up: At the end of a solid Warm Up, perform:
- Push Ups or Ring Dips.  Max reps without stopping

Strength: Bench Press or Floor Press, 1rm

WOD: "Karen"
For time:
- 150 Wall Ball shots (20/14# to 10' target)

How many reps can you get without stopping?  If you know you are not getting close to the time limits for "Karen", you can still try for a PR....

-OR-

Go for 50 reps non stop with 20/ 14# ball to 10/ 9 ft marks

Post reps, weights and times to comments.

Wednesday 2.06.13

Strength: Overhead Squat 3-3-3-1-1-1

WOD: "Karen"
For time:
- 150 Wall Ball shots (20/14# to 10' target)

Post weights and times to comments.

Saturday 2.04.12

CrossFit Games Champions from the previous 2 years. 

Skill:  Full range of motion for the exercises.

Conditioning:  "Burpee Karen"
- 150 Wall Balls for time
 3 Burpees on the top of each minute

30:00 Time Cap.  A substitution of 75/45# Thrusters will be acceptable if anyone prefers the barbells!!

Post times to comments.

games.crossfit.com

CrossFit is becoming increasingly popular as the means for people to test their fitness. The “sport” aspect of CrossFit can be debated, but as coaches we just want you to compete in something. Whether you play soccer, basketball, ultimate frisbee, run half-marathons, or compete in CrossFit competitions, having a competition on the horizon helps to focus your training and push you past the complacency that might set in otherwise. 

As you may have heard, the 2012 CrossFit competition season kicks into high gear on February 22 with the five-week, five-workout CrossFit Games Open. Each week a workout will be posted on the CrossFit Games website and athletes will have the remainder of the week to complete the workout, post their scores online, and have the score verified by the affiliate they worked out at or a judge online if they submit a video. Scaling is allowed, however, in order to be eligible to advance to the next level workouts must be completed as they’re written.

Each week, the workout will be announced on Wednesday at 5 p.m. PT (starting February 22). Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score. People all over the world will be doing the workout at their local gym or filming their attempt from any gym, a garage, or park. Once you submit your workouts to the Games site, you’ll be able to find your rank, both worldwide and in your region. You get one point for each place (i.e. five points for 5th place) for each workout. Your overall score is the sum of all the workout scores, and lowest total points wins.

You can compete both as an Individual and on a Team. Individuals are divided between men and women, and Masters are divided by gender and age. The individual athletes and teams that perform the best across the five Open workouts, in each of the 17 regions, will be invited to compete at the second stage of the Games, the Regionals. The top 20 Masters in each age and gender category will earn an automatic spot at the Games in July. Everyone in the world is invited to participate to see how they stack up. Tens of thousands of athletes from every continent will visit affiliates and submit videos in the quest to prove their fitness.

If this is something that you’re even remotely interested in I encourage you to talk with one of the coaches.  You're participation alone may be the catalyst helping another Compound member seriously compete.  We all support each other. 

Registration opened up on Feb 1, 2012 so give it some thought and let us know if you’d like to sign up.  I already signed up and started a team, so let me know if you are interested and we can all together improve the overall fitness level at the Compound through friendly competition!

Wednesday 9.07.11

I know many of us moan and groan a bit whenever we see Wall Balls.  But why in the world would we ever want to do 150 in a row!?  Check out this article from CrossFit way back in 2003 about Functionality & Wall Ball.

SWOD:  Weighted GHD Sit Ups 3 x 15 + Max timed hang on Pull Up bar

For the SWOD, if you cannot perform weighted GHD Sit Ups, then try Weighted Abmat Sit Ups with a partner holding your feet.

Metcon: "Karen"
-150 Wall Ball Shots for time (20/14 to 10' target)

Compare to 1.06.11

Post weights and times to comments. cc

Thursday 1.06.11

The Hollow Body position is also useful for push ups, as it keeps the spine more aligned than an arched back and creates a more solid midsection.

SWOD: Split Jerk 1-1-1-1-1-1-1

Metcon: “Karen”
150 Wall Ball for time

Compare to 8.12.10.

Post times and weights to comments.  cc

Thursday 8.12.10

Today's WOD will be a single-focus day, and the focus will be the wall ball! Time to try out those new wall ball targets we have thanks to Doug!

SWOD:
Max Height Wall Ball shot (30/20)

Then

Max Distance Wall Ball shot (30/20)

Metcon:
"Tabata Karen"
- 0:20 of all out work followed by 0:10 of rest until 150 Wall Ball shots are achieved. (20/14# ball to a 10' target)

WOD Tips:
For the SWOD, we will do this like competition, with the height starting around 8 feet. Everyone will go through and do one shot. Those who get it will move on and attempt 9'. Then 10', and 11', etc until the the wall ball champ is determined. We will then attempt a max distance wall ball shot. It works the same as as wall ball shot for height, but you throw it out and away from you instead of up. It's kind of a mix between a push press and a broad jump. Take 3 attempts at max distance.

For the metcon, it is simple and straightforward: grab a ball do 150 wall ball shots as quickly as possible in Tabata fashion. "Karen" is the CrossFit WOD that is 150 wall ball shots for time. We're going to do that Tabata style and then compare your times to when we did the regular Karen WOD on 3.29.10.

Post max heights and times to the comments section!

Monday 3.29.10

The Saturday morning crew hitting the Wall Balls! Let's do some more!

From the CrossFit Journal....

"...As an example of high functionality and marked
carryover of cardio-respiratory benefit to sport and
human performance in general, we offer our “Wall Ball”
exercise. This exercise is largely a front squat and
push-press combination. The functionality of throwing
or shooting an object from overhead and standing up is
hopefully obvious..."

"...The movement begins as a front squat and follows
through to a push press/shove that sends the ball up and
forward to the target from which it rebounds back to
the throwers outstretched arms where it is “absorbed”
back into the squat. In its entirety the Wall Ball is quite
simply a throw. When perfected, each shot looks identical to the one
before, and the ball’s contact and departure are gentle
and smooth. If the athlete endeavors to quiet the drill,
the benefit to mechanics and breathing technique are
immense."

Read the full article here.

SWOD:
Snatch-Grip Dead Lift 5rm

Metcon:
"Karen"
150 Wallball Shots for time.

WOD Tips:
For the SWOD, this is just as it sounds: Set up like you're going to snatch the weight, but only dead lift it. Push yourself on this lift and it will act as a good assistance lift for the snatch. Use the hook grip to practice that as well. Be sure to fully open the hips at the top of the movement and pull your shoulders back like on the regular dead lift.

For the metcon, to do it as rx'd, use a 20 lbs ball. Men will use the 10 ft. target, and women will use the 8 ft. target.

Post weights and time to the comments section. bc