Wednesday 5.28.14

Jenna Regionals Send-Off Reception/Shirt Pick-Up!
Stop by The Compound on Wednesday, May 28 anytime between 6-8pm to wish Jenna Collins well before she leaves for the NorCal CrossFit Regionals! If you pre-ordered a shirt you can pick it up then, leave a white board message for Jenna, and enjoy some refreshments.

Skill:  Nice weather means....Sprints!
Complete 8 rounds:
- 60 yard Sprint*

* Use the first couple rounds to fully warm up your hamstrings, by round 3 or 4 you should be at your top speed and just trying to maintain for the later rounds

WOD: 3 rounds for time:
- 20 1-arm KB Swings
- 20 Weighted Sit Ups

* For the Sit Ups, use the same KB weight as you use for swings.  Place the weight against your chest and don't allow it to come off the chest or use the weight as momentum to sit up.  It doesn't matter what you do with your feet.

Post times to comments.

Thursday 4.03.14

Strength: Shoulder Press 5-5-5-5-5

WOD: 4 rounds of:
- 1 min. one-arm Kettlebell Swing
- 1 min. one-arm Kettlebell Snatch
- 1 min. one-arm Kettlebell Press
- 1 min. Rest
(Rx'd: 53/ 35#)

* Odd rounds - left hand, even rounds - right hand
* 5 Burpee penalty every time KB is put down during the work minutes (you can put it down during the minute rest)

Post weights and reps to comments.
________________________________________________________________________

So sad for Fort Hood again!

Article: Fatalities reported in shooting at Fort Hood, scene of 2009 massacre

Saturday 5.18.13

Skill:  Movement review

WOD:  With a partner, complete:
- 800m Run (together)
2 rounds for time (one partner working at a time):
- 70 Warrior Sit Ups
- 60 Vertical Jumps (to 6" target)
- 50 1-arm Kettlebell Swings
- 40 Sumo Deadlift High Pulls
- 30 Burpee Broad Jumps (6' / 4')
Then
- 800m Run (together)

Tuesday 4.02.13

Oly class tonight!

Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.

WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint

For the KB Swings, choose a heavy weight you can manage with good form.  For the Sprints, these are Sprints not jogs.  Give up a round or two and take some extra rest, so you can perform the Sprints at maximum intensity.

Post reps and rounds to comments.

Wednesday 1.02.13

JJ from Diablo CrossFit messing around with other things to swing.  This guy is a good CrossFit coach, who also was mine and Brad's Shootfighting instructor way back when.  

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

Conditioning: Every minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left

Use a KB equaling 15-20% of bodyweight.  You need to move fast to get through all the reps within the minute.

Post weights 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.

Friday 3.23.12

Strength: 1 - arm KB/DB Snatch. Who can snatch the 100# DB?

Conditioning:  4 rounds:
- 21 one-arm Kettlebell Swings (russian- do not take it overhead)
- 400m Run

Try to push yourself on the KB Swings, try using at least the same size weight you used the last time you did an overhead two-arm swing.

Post weights and times to comments.

Thursday 4.14.11

Alex looking determined to complete the ring row

SWOD:   Clean and Jerk, 1 RM.  Compare your weight to 1.10.11.

Metcon:  AMRAP in 8:00 of:

- 8 Wall Ball Shots (Heaviest ball you can get to the 10' target)

- 8 KB Swings (Heaviest KB you can swing with good form)

For the SWOD, keep the reps low and work up to a new 1rm PR.  This should be a full squat clean and a jerk.  The jerk can be split and push jerk style.  The metcon is short so make sure you up the intensity and move fast through the movements.  Pick the heaviest ball and the heaviest KB you can maintain good form with!

Post weights and rounds to comments. cc

Friday 2.24.11

~Venit Envico~

Warm Up: 1 Round
1 round = 45 seconds of each with a 30 sec rest
- Lateral Hops—Hop side to side over the PVC with the feet together.
- Front to Back Hops—With feet together, hop forward and backward over the PVC.
- Foot Fires—Chop feet in place as fast as possible.
- Knee-Ups—Jumping as high as possible, bring the knees to the chest. Repeat immediately upon landing.
- Right Leg Lateral Hops—Hop using only the right foot.
- Right Leg Front to Back Hops—Hop using only the right foot.
- Left Leg Lateral Hops—Hop using only the left foot.
- Left Leg Front to Back Hops—Hop using only the left foot.


WOD: Snatch 1-1-1-1-1-1


Metcon: 3 Rounds (105lbs, 75lbs)
- 5 Hang Power Snatch
- 10 One Arm KB Swings (each arm, heaviest possible)
- 5 Chest to Bar
- 10m, 20m, 30m Sprint (10 first round, 20 second, 30 third)

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)