Monday 7.28.14

Skill:  Barbell Turkish Get Up 1-1-1-1-1*

*This can tax your wrist control, strength, balance, stability, etc.  Spot each other, and please keep those Barbells from striking the ground!

WOD:  AMRAP in 15:00"

- 8 Broad Jumps (6/4')
- 8 Toes to Bar
- 8 Push Ups

For the Broad Jump Rx'd, Men do at least a 6 foot jump each rep, Women at least a 4 foot jump.  One black mat is 6 feet long and 4 feet wide.  Land in a good athletic stance EACH rep.

Post weights and times to comments.

Wednesday 1.15.14

Paleo = eat real food

Skill:  On the minute for 10:00:
- 1 Turkish Get Ups/ side + 10 Warrior Sit Ups

WOD: 4 rounds for time:

- 400m Run

- 20 1-arm Clean and Press*

*Cleans are to be completed with a full squat today!
** Cap workout at 20:00

Post weights and times to comments.

__________________________________________________________________________

Robb Wolf gives his thoughts on US News ranking the Paleo Diet dead last.....again.  Then gives his rebuttal.  He also has a video in the article with Matt Lalonde speaking on nutrient density for almost 50 min.  I know time is short for everyone, but if you get a moment watch the video,  it's a good one.

Article:  US News Ranks the Paleo Diet: 2014. Deja Vu All over again!

Thursday 10.03.13

Skill: Turkish Get Up.  Spend 20min work up to a heavy single for each arm

WOD: For time:
Descending Ladder of Kettlebell Swings 15-1
Ascending Ladder of Burpees 1-15
- 15 Kettlebell Swings/1 Burpee
- 14 Kettlebell Swings/2 Burpees
- 13 Kettlebell Swings/3 Burpees
continue this pattern....

Post weights and times to comments.

Thursday 8.29.13

I hope you made it to a Rowing clinic, it may come in handy today....

Skill:  Turkish Get Up.  Find 1 rm on any odd shaped object

WOD: For individual times:
- 4 x 500m Row (2-4 min rest between rows)

Post weights and best and worst Rows to comments.

Friday 5.10.13

On Friday Alisha, Kim, Melissa, Amber, Jenna, Holly, Phillip, Ron, and LA will be competing on  Travis AFB at the Combat Olympics as a 10 person team.  It looks fun!  Good luck everyone.

Skill:  Turkish Get Up 1RM  - Use a KB, Barbell, person, or any odd object you can find!

WOD:  For time:
- 800m Run
- 5 rounds of "Cindy"
        - 5 Pull Ups
        - 10 Push Ups
        - 15 Squats
- 800m Run

Post weights and times to comments.

Wednesday 12.05.12

Mo focusing right before she Jerks

Skill:  Turkish Get Ups.  Find 1RM with any object you choose to pick up

Conditioning:  For time:
- 800m Run
- 50 Burpees
- 800m Run

Post weights and times to comments.

Wednesday 10.17.12

Fun with Turkish Get-Ups.  Notice he is looking at the "weight" the entire time, this keeps his shoulders active and his arms locked out throughout the movement

Skill: Turkish Get-Up

Conditioning: Reps of 50-40-30-20-10:
- Kettlebell Swings (heaviest)
- Air Squats
- Double Unders

Post weights and times to comments.

Saturday 7.14.12

Brad's view from the CrossFit Games in Carson.  

Skill: Movement Review

Conditioning: For Time (40:00 time cap):
- 70 Burpees
- 60 Sit Ups (GHD or Abmat)
- 50 Kettlebell Swings (American, heaviest possible)
- 40 Pull Ups
- 30 Handstand Push Ups
**Extra Credit (if done before the 40:00 time cap)
- 20 Ring Dips
- 10 Turkish Get Ups with same KB used for the swings

Post weights and times to comments.

Wednesday 7.11.12

The hills outside of Marine Base, Camp Pendleton.  CrossFit threw us for another loop this year and added a fourth day of competition!  The CrossFit Games starts today, not Friday.  Check out what the athletes will be doing today here.

Skill: Turkish Get Ups or make up a strength day you missed

Conditioning: "Tabata Something Else"
-Pull Ups
-Push Ups
-Sit Ups
-Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight of Gym Jones:

- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example: A total score of 48 is determined by adding up the lowest number of reps in any set of each exercise:
19 squats
8 pull ups
9 push ups
12 sit ups
This score is 48

Post weights and times to comments.

Wednesday 3.14.12

Pretty good.  Anyone care to match this?

Skill: Turkish Get up- accumulate 20 reps each side, working up in weight

Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups

Post weights and times to comments.

Saturday 2.11.12

Today's workout looks like a tough one.  But I assure you, although we mixed together  workouts "Fran" and "Helen", the power output and intensity will not be as possible as either of them.

Skill: Turkish Get Ups

Conditioning: "Frellen"
- 400m Run
- 21 Thrusters
- 21 Kettlebell Swings
- 21 Pull Ups
- 400m Run
- 15 Thrusters
- 15 Kettlebell Swings
- 15 Pull Ups
- 400m Run
- 9 Thrusters
- 9 Kettlebell Swings
- 9 Pull Ups
- 400m Run

Thursday 11.24.11

Happy Thanksgiving!!  

A reminder, the gym is only open for the 8 and 9 AM classes!

Kevin and Doug practicing their chin ups

SWOD:  Turkish Get Up practice

Metcon:  For time:
- Row 500 meters
- 50 Box Jump (20")
- 50 Push Ups
- 50 Sit Ups
- 50 Jumping Pull Ups
- 50 Back Extension
- 50 Dips
- 20 Turkish Get Up, alternating arms (53/35#)

35 min. time cap.

Post times to comments.

Saturday 10.08.11

Friday's evening classes must have been so light because everyone was preparing for Burpees today.  Good strategy!

SWOD: Turkish Get-Ups/ work technique then 2x15reps alternating arms as needed (go light if needed for correct form)

Metcon: " Modified Rescue P.T. Grinder"
As many rounds possible in 30:00 (this is normally a 50min wourkout):
- 400m Run
- 50 Double Unders
- 20 steps of Walking Lunges
- 10 Sit Ups
- 5 Burpees

Post weights and rounds to comments. cc

Thursday 6.30.11

SWOD: Bench Press 5x3


Metcon: AMRAP 10min

- 3 Turkish Get Ups (heaviest KB possible)

- 6 KB Snatches (alternate arm each round)

- 12 KB Swings

Saturday 6.11.11

 Jason Khalipa, 2008 CrossFit Games champion, does a turkish get up with a 155 lbs barbell.  We'll keep it simple, however, and do them with kettlebells.

SWOD: 10:00 of Turkish Get Ups.  Review the technique, start with the lightest KB or DB and see how heavy you can go in the 10:00 period.

Metcon:  "Angie" with Turkish Get Ups

For Time:
-100 Pull ups
-100 Push ups
-100 Sit ups
-100 Squats

Complete all the reps of the first movement before moving on to the next.  The workout is set up to get through the most difficult movement first, and then each subsequent movement gets easier (for most people).  Every two minutes do 2 kb turkish get ups (one on each arm).  This workout will have a 30:00 cut off.  Use a heavy enough KB to make it a challenge, but not so heavy that it takes you longer than :30 - :45 to complete the reps.

Post heaviest turkish get up accomplished and metcon times to the comments section!  bc

Wednesday 2.23.11

Maximum output!

Warm Up: 1 round

- 10 Turkish Get-Ups (light KB 5 each arm)
- 20 Sit Ups
- 5 Lateral Push Ups

SWOD: Shoulder Press 1-1-1-1-1

Metcon: 3 Rounds
- 5 Burpee Box Jumps (34”/24”)
- 10 Chest To Bar Pull Ups
- 15 Push Press @ 75% of 1rm SP

Wednesday 2.2.11

Hollow rock to Superman, then pull the bar to your chest

Warm Up: 2 rounds

- 10 Turkish Get-Ups (Light KB)
- 20 Sit Ups
- 5 Lateral Push Ups

SWOD: Shoulder Press 90%x1, 80%x3, 70%x5 of 1RM

Metcon: For time (all 50 at once or mix it up)
- 50 Pull Ups
- 50 Burpee Box Jumps
- 50 V-Ups

Monday 1.10.11

This has nothing to do with the WODs....It's just a funny pic!

SWOD: Max Clean & Jerk

Metcon: 45 reps For Time

- Turkish Get-up (1 pood)

For the SWOD these are full cleans - meaning a full squat. For the jerk, it is ok to do split or standard. Warm up with both and see which is more comfortable. Then use that one for your 1 rep max. As for the Metcon, time should not be that big of an issue...focus on keeping a tight core and an active shoulder. The workout is 45 reps total. So you can switch arms as needed. However, you must make the transition with good form on your back.

Wednesday 9.15.10

The Compound's Indoor Soccer Team won 9-3 tonight in our first game. Sorry about the 3 goals everyone, I spaced out there for a bit.

SWOD: Doug asked for it, he got it!

Turkish get ups, find your 1 RM max weight. Barbells are allowed and encouraged.


Metcon: For Time:
800m run
30 Sumo Deadlift High Pulls (95/ 65 lbs)
800m run
20 Sumo Deadlift High Pulls
800 m run
10 Sumo Deadlift High Pulls

For the metcon, assess a penalty of 5 Air Squats for each time you drop your chest during any portion of the SDHP.

Post times to comments.

Wednesday 9.01.10

SkillWOD: Stay in a squat position for up to 10:00. Then Air Squats x 30. make them perfect and slow count. Who can stay in the squat position the longest?

Metcon: 21-15- and 9 reps of:
Turkish Get-ups, alternating arms
Sots press

Post weights to comments.