Wednesday 4.22.15

Strength:  Snatch Push Press 5-5-5-5

WOD:  3 rounds with a 20:00 time cap:
- 20 Burpee Pull Ups
- 100 Double Unders

Tuesday 12.02.14

Strength: Back Squat in 10:00 find 2RM
Then: do 1-1-1-1 at same weight or 5-10# more

WOD:  "GI Jane"
For time:
- 100 Burpee Pull Ups
(25:00 time cap)

*Optional:  Every :30 sec for 5:00 (10 rounds)
- 2-4 Strict Handstand Push Ups
Then,
- max reps. Kipping HSPU

Post weights and times to comments.

Saturday 9.28.13

Good Luck to Micah, finishing up his 2013 Scottish Games season at the Dixon Scottish Games.  

Skill:  Movement review

WOD:  3 rounds of the following:

3:00 ascending ladder:

- Clusters (115/ 75#)

- Box Jumps

Rest 1:00

3:00:

- Burpee Pull Ups

*Rest 2 minutes between each round.

Wednesday 8.28.13

Deadlifts from last week.  Try to add more weight this time, but make sure you keep great form!

Weightlifting Club, a Snatch or Clean Deadlift would go great here.

Strength: Deadlift 5RM (+5 to 10lbs from last week)

WOD: 3 rounds for time:
- 15 Burpee Pull Ups
- 15 Wall Balls (20/ 14# to 10')
- 15 Box Jumps (24/ 20")

Post weights and times to comments.

Saturday 6.22.13

Congrats to Brooke, who graduated from her Family Medicine residency yesterday!
We'll be sad to see you go in a few weeks,

Skill:  movement review

WOD:  Partner workout:
- Run 1 mile with a medicine ball
- 60 Burpee Pull Ups
- Run 800m with medicine ball
- 40 Burpee Pull Ups
- Run 400m with a medicine ball
- 20 Burpee Pull Ups

Run together and trade off who is carrying the ball.  Burpee Pull Ups are done with one person working at a time.

Post partners and times to comments.

Tuesday 4.16.13

Our very own intrepid reporter, Melissa, wrote a nice piece in the Vacaville Reporter HERE
And you can follow Staff Writer Melissa Murphy at Twitter.com/ReporterMMurphy

Skill:  Double Unders or Triple Unders
With a 15:00 Running clock, post your 3 best attempts, and warm up on your Power Clean between sets

WOD:  5 Rounds for Time:
- 5 Power Cleans @ 75% 1RM
- 10 Burpee Pullups

Post weights and times to comments.

Tuesday 1.08.13

Reminder:  Oly Class begins again tonight on Tuesdays @ 6:30 pm

This should be the goal eventually!

Skill: On the minute for 10:00 complete:
- 2 Handstand Push Ups (scale up or down as needed)

Conditioning: Total Reps throughout all the work periods of Burpee Pull Ups?
- 3:00 WORK
1:30 Rest
- 2:00 WORK
1:30 Rest
- 1:00 WORK

Post reps to comments.

Saturday 12.15.12

Today, Ryan is participating in the Capoot Fitness Challenge at CrossFit Solano and Jenna is competing for CrossFit 916 at CrossFt Adventure's Reindeer Games.  Good luck to both of you!

Skill:  movement review

Conditioning: With a partner, complete:
- 800m Run (together)
2 rounds for time (one partner working at a time):
- 70 Wall Ball
- 60 Warrior Sit Ups
- 50 1-arm Kettlebell Swings
- 40 Hand Release Push Ups
- 30 Burpee Pull Ups
Then
- 800m Run (together)

Post partners and times to comments.

Thursday 10.11.12

 Here's Greg Amundson teaching a version of the burpee pull up to some law enforcement officers.

Strength: Front Squat 3x5 (add 5# from last week)
                 Floor Press 3x5 (add 1-5# from last week)

Conditioning: Reps of 10-9-8-7-6-5-4-3-2-1 of:
- Overhead Squat (95/ 65#)
- Burpee Pull up

Post weights and times to comments.

Monday 4.09.12

The Goblet Squat.  Some kettlebell enthusiasts believe this is the best and easiest way to learn the squat. 

Strength:  Back Squat 70%x 3, 80%x 3, 90%x Max Reps

Conditioning: 5 Rounds of:
- 10 Burpee Pull Ups
- 10 Kettlebell Swings
- 10 KB Goblet Squats

Post weights and times to comments.

Saturday 12.24.11

 

The original G.I. Jane workout from CrossFit.com

Metcon: "GI Jane"

-100 Burpee Pullups for time

(25:00 time cap)

There are only two requirements for this workout, 1) chest hits the deck and 2) chin over the bar.  How you get there in between is up to you (except for building a box jump stair case to walk up each rep).

These are two of the best body weight movements put together in a single exercise.  Doing 100 reps of anything is not just physically exhausting, but mentally trying as well.  Give yourself small goals throughout the workout to achieve.  To complete this workout in the allotted time, you would need to  perform an average of 4 reps per minute.  That is extremely doable.  How much faster can you push yourself?

Post times and bar height to comments.

Saturday 2.05.11

Newcomers Jon and Alex getting warmed up at 5 am

Warm Up: 10 Banded Sprints

Metcon: 10 rounds For Time
- 10 One Arm KB Swings (heaviest possible)
- 10 Sit Ups (scale up to GHD)
- 10 Pull Ups
- 10 Squats
- 10 Sumo Dead Lift High Pulls (65, 45)
- 40yrd side shuffle (20yrds up and back)

Tuesday 2.1.11

Greg trying to get someone out

Warm Up: 10min
- 25 Pull Ups
-10 Broad Jumps
- 500m Row

SWOD: Max Vertical Jump (3 attempts)

Metcon: 5 rounds for time
-30 Meter Farmer Walks (45, 25 each arm)
-20 Sit Ups (scale up to GHD)
-36 One Arm KB Swings (18 each arm with heaviest KB possible)

Friday 1.14.11

....and you think front squats hurt your wrists....getting bit in the face by a bear....probably hurts worse

Warm up: In 10 min

- 5 Candlestick to Front Leaver

- 10 Burpee Pull ups

- 20 Ring Rows

- 20 Wall Balls (20lbs, 14lbs)

WOD: Max Front Squats

Metcon: For time (135lbs, 95lbs)

- 5 Clean & Jerks

- 5 Snatches

- 5 Front Squats

- 30 Box Jumps (24”, 20”)

Remember that form and technique is more important than you time for the WOD. Make sure that you have active shoulders, tight core, and you pull your knees out as you come out of the hole.

Saturday 7.10.10

Elizabeth and Dani chipping away at those handstand push ups

SWOD: Practice your kip up for 15 minutes, with hands or without.
Kip up consists of lying flat supinated to explosively standing up.

Metcon: For time:

-Walking lunge 100 ft.
-21 Burpee Pull ups
-21 Sit-ups
-Walking lunge 100 ft.
-18 Burpee Pull ups
-18 Sit-ups
-Walking lunge 100 ft.
-15 Burpee Pull ups
-15 Sit-ups
-Walking lunge 100 ft.
-12 Burpee Pull ups
-12 Sit-ups
-Walking lunge 100 ft.
-9 Burpee Pull ups
-9 Sit-ups
-Walking Lunge 100 ft.
-6 Burpee Pull ups
-6 Sit-ups

Pull ups can be done on bar or rings. Order of pull-ups/ sit ups does not matter, so if the bars are taken then complete sit ups first that round.

Post times to comments.

Thursday 3.11.10

Sorry about the last post, guys. I was at SWAT training all day with no computer access!

SWOD:
Deadlift 3rm. Compare to 2.03.10.

Metcon:
10 x 1:00 rounds of max reps of burpee pull ups. 1:00 rest between rounds.

WOD Tips:
For the SWOD, compare your weights to the last time we did a 3rm and try and beat it by 5 lbs at least. If you didn't lift that day, compare to your 5rm from last week and beat that.

For the metcon, set up underneath the pull up bar. Do a standard burpee (not a sprawl). On the jump, jump up to the pull ups bar and use the momentum to to complete a pull up. Do that as many times as possible in 1:00, rest 1:00, and repeat 10 times. Your score is the total number of burpee pull ups during the whole WOD. If you can't jump all the way up to the pull up bar, set up a box under the pull up bar. Do a burpee box jump, then do a jumping pull up.

Post weights and burpee pull up numbers tot he comments section! bc