Saturday 11.10.12

Last month Reebok presented the CrossFit Invitational, where they made a team Europe vs. team USA made up of the best CrossFitters from each.  They released the first video of the event HERE.

Skill: Review of movements

Conditioning: “Kelly”
5 Rounds for Time of:
- 400m Run
- 30 Box Jumps (24/20”)
- 30 Wall Balls (20/14# to 10' mark)

When you return from the run, you can perform Box Jumps or Wall Ball first, it does not matter. Find an empty spot and keep working.  You may also sub Thrusters for Wall ball at 45/ 35# if you'd like.

Post times to comments.

Saturday 8.18.12

Good tutorial on Wall Balls

Skill:  Review of movements

Conditioning: “Kelly”
5 Rounds for Time of:
- 400m Run
- 30 Box Jumps (24/20”)
- 30 Wall Balls (20/14 #)

When you return from the run, you can perform Box Jumps or Wall Ball first, it does not matter.  Find an empty spot and keep working.

Post times to comments.

Saturday 7.30.11

Reminder, this is one of the benchmark workouts from the boards, so in order to get on it your form may be checked and scrutinized a little bit more.  So remember proper depth and height for wall balls and full extension during the box jumps. 

SWOD: 10 minutes of Pistol Practice

Metcon: “Kelly”
5 Rounds for Time of:
-Run 400 meters
-30 Box Jumps 24/20”
-30 Wall Balls 20/14 #

Compare to 3.12.11

Post times to comments.

Saturday 3.12.11

On the Box Jump, land firmly on the foot with your heels down.  Then extend you hips fully above the box before descending

Warm Up: Coaches Choice

SWOD: review of exercises

Metcon: "Kelly"
5 rounds for time of:
-Run 400 meters
-30 Box Jump, 24 inch box
-30 Wall Ball shots, 20 lbs ball to 10' target

Post times to comments. cc

Monday 8.23.10

This video shows a double broad jump, which is a plyometric exercise. You will have to explode on the initial jump, land, and then explode immediately into the next jump. The ability to jump is one of the best indicators of athletic performance capabilities. This week we will explore a few types of jump tests to measure where we're at!

SWOD:
5 Consecutive Broad Jumps for max distance. Repeat three times with 2-3 minutes of rest between attempts. Compare to 7.31.10.

Metcon:
"Kelly". Compare to 3.27.10.
5 Rounds for time or AMRAP in 30:00 of:
- 400m Run
- 30 Box Jumps (24/20)
- 30 Wall Ball shots (20/10# to a 10' target)

WOD Tips:
The video above shows a double broad jump. We will take this a step further and do 5 consecutive jumps trying to go as far as possible. Your score will be the farthest distance you jump of you three attempts.

For the metcon, we will be doing several CrossFit triplets this week, starting with "Kelly". Pick a challenging but doable box height and wall ball and get going! There is a 30:00 cap on this workout, so try and finish before that, or get as much done as you can in the 30:00. Depending on class sizes, you may have to change the order of exercises, but we'll work with what we got! No matter how you do it, you're gonna know you worked out!

Post jump distances and times to the comments section! bc

Saturday 03.27.10

Our own Peter Martin is in Aromas, CA today and Sunday to take part in the Northeren California Sectionals of the CrossFit Games! According to the Games' Site, his events today will take place at:

Martin, Peter -Workout A: 10:40:00 AM and Workout B: 02:40:00 PM

Peter's performance today will decide which heats he participates in on Sunday. So let's follow Peter's progress and support him anyway we can.

To see more about what Peter will be participating in, a description of the events, or any results go to:

http://games2010.crossfit.com/blog/north-california/

SWOD: Warm up with the Burgener Warm Up and continue practicing your Clean technique.

Metcon: "Kelly"
5 rounds for time:
-Run 400 m
-30 Box Jumps (24 in./ or highest box possible)
-30 Wall Ball shots (20lbs/ 10 ft target for men, 8 ft target for women*).

Scale the workout however you need to, but attempt to complete it as close to prescribed as possible.

Post times to the comments sections for all to read and don't forget Peter. cc