Wednesday 5.21.14

Skill:  EMOM in 10:00 of:
- 1 Power Clean + 1 Push Jerk @ 70% 1rm

WOD: For QUALITY. 25 min time cap:

"Michael"
Three rounds of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit Ups

Back Extensions and Sit Ups can be done in any order and broken up however you need to.

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Workout Goals:  You may be saying to yourself, "Self, we are doing a lot of running and bodyweight pull ups, push ups, and squats lately, what gives?"

Well, on top of being the 4 movements we should be most proficient with, the basics to build off of every other movement done in the gym, there is another reason:

Monday is Memorial Day, which means we bring out the king of all "Hero" workouts:  Murph. Murph is an epic but brutal workout that tests you mentally and emotionally.

Wednesday 12.04.13

Please do no over-extend on the back extensions.  Going parallel to the floor is good enough!

Strength:  Back Squat 5-5-5-5-5

WOD:  AMRAP in 20:00 of "Michael"
- 800m Run
- 50 Back Extensions
- 50 Abmat Sit Ups

* This is more for Quality than for time.  Sit Ups and Extensions can be done in any order.

Post weights and rounds to comments.

Friday 11.01.13

10 am Halloween WOD class

Strength: Complete the following:

- Overhead Squat 1-1-1-1-1
- Front Squat 1-1-1-1-1
- Back Squat 1-1-1-1-1

*Try to increase the load on each of the fifteen sets

WOD:  For Quality:
1 round of "Michael"
- 800m Run
- 50 Abmat Sit Ups
- 50 Back Extensions

Post weights to comments.

Friday 7.05.13

Join The Compound and other CrossFit gyms around the world this Saturday, July 6, to participate in the CrossFit for Hope workout! We will run the workout during our 8am and 9am classes. Following class we will have our Compound BBQ. Anyone is invited to come workout and join our party!

Strength: Clean.  Find a 1 Rep MFD (Max For Day)

WOD: For QUALITY.  25 min time cap:
"Michael"
Three rounds for time of:
- Run 800 meters
- 50 Back Extensions
- 50 Sit Ups

Back extensions and Sit Ups can be done in any order

Post weights and reps to comments.

Tuesday 6.21.11

Make plans to compete in the first, and only, all women fitness competition at Femme Fit 2011.  But hurry to sign up, sounds like registration fill up quick!

SWOD: Chest or hips to bar, 2 every minute on the minute for 15 minutes

Metcon: "Michael"
Three rounds for time of:
-Run 800 meters
-50 Back Extensions
-50 Sit-ups

Compare Michael time to 4.06.11
Post times to comments. cc

Wednesday 4.06.11

Darren finishing the last round of push presses.

SWOD: Behind the neck Jerks 1-1-1-1-1-1-1

Metcon: "Michael"
Three rounds for time of:
-Run 800 meters
-50 Back Extensions
-50 Sit-ups

Post weights and times to comments.  cc

Friday 12.31.10

Navy Lieutenant Michael McGreevy

Reminder:  The only class times today are 8:00am and 9:00am!!!!!

SWOD:

Free Handstand Practice

Metcon:

"Michael"

Three rounds for time of:
- 800m Run
- 50 Back Extensions
- 50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.  With heavy hearts we offer our prayers and condolences to his wife, Laura, and then 14-month-old daughter, Molly.  The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. 

This last WOD for the week will test you again in the oxidative metabolic pathway.   Compare your time to when we last did this on 2.16.10.  This was over 10 months ago, so you should notice some pretty good gains if you recorded your time back then.  

For the 800m run, go out to Vaca Vally Pkwy, turn left, then left again at the the light at Crescent Drive.  Stay on the same side of the street and you will come to a white fire hydrant.  Turn around there and run the same path back to the gym, and that will be 800m.  It is much better than running the parking lot 6 times.  The back extensions can be done on the GHD machine, the roman chair, the big tire, or do Supermans on an Abmat.  The sit ups are Abmat sit ups, unless you really want to scale up to GHD sit ups!

If you missed the total, Fran, or the 5k, you may make these up as well.  These are important as we will use these WOD's as checkpoints throughout the next year to make sure our fitness goals are being met, so you will want to have a benchmark score to compare to.  Also, today is the last day to achieve those last quarter goals for 2010!

Post times to the comments section!  bc

Tuesday 2.16.10

In light of yesterday's metcon WOD, click here to see Jason "Rhabdo" Kaplan doing "Fran" in an amazing 1:53.

SWOD:
Weighted Pull Ups 5rm (Or practice pull ups if you can't add weight)
And
Practice Handstand Push Ups, Handstand Holds, and/or pike push ups in between sets of pull ups.

Metcon:
"Michael"
3 Rounds for time of:
-800m Run
-50 back extensions
-50 sit ups

WOD Tips:
For the SWOD, alternate between sets of pull ups and sets of handstand push ups (HSPUs). On the HSPUs, don't go to failure, just get used to the movement. If you can't do one, just hold yourself in the handstand position against the wall to get used to being upside down. If you can't do handstand holds, do pike push ups, which will be demonstrated. A metcon WOD is coming tomorrow that will involve HSPU's or a proper substitution, so don't wear yourself out on these, but practice the technique.

For the Metcon WOD, 800m is two laps around the parking lot, hugging the outside curb the whole time. For the back extensions, the GHD machine will be the most difficult variation. Substitute "Superman's" on the Abmats if needed. Use the Abmats on the Superman's to increase the range of motion. The sit Ups can also be done on the GHD if you want to make things harder on yourself. Otherwise, do Abmat Sit Ups. bc