Wednesday March 30th

ANGIE!!!
Power/Skill:

"IceLand Annie" Thorisdottir 2nd Place 2010 Games

 

Push Press: 5sets of 3
(conduct 2 warm up sets with PVC)

The Circuit:
Angie!
100 Pullups
100 Push ups
100 Situps
100 Squats
(If Scaling be sure to note the method)
CrossFit Open Games WOD 2 starts Today. Anyone?

 Today's Quote: "A man will be imprisoned in a room with a door that's unlocked and opens inwards; as long as it does not occur to him to pull rather than push."
Ludwig Wittgenstein 

Monday...

Part One

 3 Rounds

10 Front Squats (135/95)
15 Ring Dips
rest 7 min.

Part Two

3 Rounds

8 TGU (4per arm)
16 Weighted Lunges

Sunday fun day...

As a team

100 Power Snatches (65/45)
50 Lateral Sprints (20m)
400 m relay run (each member goes twice)



ENJOY!!!
-C

Thursday...

10-9-8-7-7-5-4-3-2-1
Deadlift (225/155)
Handstand pushups
For time...

Enjoy!

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Run,run,run...

Today's workout

Part One...
1 mile run for time...

Part Two...
 5 Rounds
7 Overhead Squats (135\95)
21 Box Jumps

 

Today's Quote-  "Our greatest fear is not that we are inadequate but that we are powerful beyond measure..."

Monday, March 21st

Monday, Manic Monday...
Power:

Split Jerks!!!!!!!

3-3-3-1-1-1
An integral part of any Olympic Lifting repertoire. And one of my favorites.


The Circuit:
  4 min max reps goblet squats (35/20)
  3 min max reps hand release pushups

  2 min max reps burpees

       total of reps is your score...

 

Games Update: Thanks to everyone who showed up at CrossFit TakeOver on Saturday and got a view of a full CF competition. Well over 100 spectators were on hand. CrossFit Games Open Deadline for WOD 1 was extended a week so the scoring for this region will change as competitors resubmit new scores.

Today's Quote: "A stupid man's report of what a clever man says can never be accurate, because he unconsciously translates what he hears into something he can understand." - Bertrand Russell

Saturday! CrossFit Open.

GameTime! Saturday (March 19th)
Garrett will be competing in the first week of the CrossFit Open.
 at CrossFit TakeOver in Virginia Beach

They are hosting the competition and  having a BBQ/ Party to celebrate. Come out and get involved in the community and see what other boxes are doing in CrossFit. Sectionals start at 12:30 and Garrett is Scheduled for the early heats. Cost is $10. 

CrossFit TakeOver: 1461 London Bridge Rd. Suite 213, Virginia Beach VA 23453.

St. Patricks Day...

Cody did this weeks Crossfit Games WOD for week one of the CF open.  How would your do on this type of workout?  Be sure to check out one of your fearless leaders Garrett compete at Crossfit Takeover on Saturday. He will be doin this same workout Saturday afternoon contact Garrett for the time and location and go support one of our own.

Today's Workout

Complete this amrap 4 times...
3 min amrap
3 Cleans (135/95)
6 pushups
9 Squats
enjoy!!!

Wednesday..

Today's Workout is for total reps here are the movements...

(3 minutes at each station / 45 sec. rest between stations)
Medicine Ball Cleans
AB Mat situps
Ring Dips
Turkish Getups
Thrusters (65/45)
for total reps...


Megan's hands after a pullup workout.

Monday March 14th

A WOD of Two
Power: Overhead Squat 3 Rep Max
 Take 15 min to find your 3 rep limit on OHS.
Team up to ensure you have proper rest between attempts: 2-3 minutes

METCON: for Time...
20 Wall Ball Shots (20/16)
then... 3 Rounds of
10 Back Squat (135/95)
20 Pushups
then... 20 Wall Ball Shots

Record Time and 3 rep Max of OHS
Today's Quote: "Nature magically suits a man to his fortunes, by making them the fruit of his character" - Ralph Waldo Emerson

Sunday, Sunday Sunday!

Team WOD!

All participants will Row 1 min for Calories.
Your score will determine your team mate.

2 Person teams: Complete for Time:
60 Clean and Jerks while Partner holds a front Plank. (95/65)
200 Air Squats while Partner holds Plate overhead (45/25)
100 Deadlifts 185/135 
Then... As a team, carry DL bar down and back across the gym.

Today's Quote: "It is never too late to become what you might have been." George Bernard Shaw.
Here is a video of Garrett and Matt out at Hybrid CrossFit on the Deadlift PushPress WOD.

http://www.youtube.com/watch?v=7R1WgWkRt0o

Thursday March 10th

Power and Capacity
 Complete "A" in 15 minutes, rest 3-5 minutes and perform "B"
A. Snatch Grip Deadlift 2-2-2-2-2-2

B. 12 Minute AMRAP
8 Hang Power Cleans (115/75)
12 Supermans
18 Situps

Hip Drive and the catch are crucial in the Hang Power clean. Proper form and practice trains the hips to fully extend in preparation  for the Full Squat Clean.

Today's Quote:

"A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing."

      -George Bernard Shaw

Wednesday March 9th

(Muscle Snatch develops the pull for the full Snatch...)

The Circuit:
4 Rounds for Time:
10 Muscle Snatches (95/65)
10 Burpees
(Record Time, and number of sets used to complete Snatches)

The Skill: Pistols. 
We will be advancing our Pistol Progression that we worked on last week. Today, we will focus on being comfortable at the bottom of the squat, hip mobility, and using the rings as an assist.

2011 CrossFit Games Website is open and running, lots of good information available for those who are interested in CrossFit as a sport.

Today's Quote: " Do not weep. do not wax indignant. Understand." -Baruch Spinoza

Monday...

                                                          
                                                                  "The Elevator"
                                                         10-2-8-4-6-6-4-8-2-10 reps of...     
                                                              Front Squats (135/95)
                                                              Uneven Pushups

Sunday Time...

Team Sunday

Teams of three will complete...

100 Sumo Deadlift High Pulls (95/65)
250 Ring Rows (fighters wear weight vests)
100 Back Squats (95/65)

(Only one person will be allowed to work at a time.)



Thursday March 3rd

 "A Classic Couplet"
 21-15-9
Deadlift (225/185)
Push Jerk (95/65)


This is a very quick, high energy output WOD. The point is to exhaust yourself completely attempting to do this as fast as possible. A long warm up of about 10 minutes is prescribed. Do not go until you feel warmed up and ready.

Post WOD: Mobility Seminar: Hips, Hamstrings and Ankles
We are going to spend time working on our mobility to improve performance. Many times it is not raw strength, but range of motion that hinders proper form and task completion. 

"Justice will not come until those who are not injured are as indignant as those who are" - Thucydides

Wednesday, March 2nd

"The Grip"

Skill:
10-15 minutes working on Pistol Progression
(we will discuss hamstring and hip flexibility before moving into the movement)

MetCon:
 6 Rounds for time
8 Chin-ups
12 KB/DB Swings (2 Pood)
16 DB Lunges (or Weighted lunges 55)

* remember it is Chin-up not a Pull-up, the entire WOD is designed to stress the strength and flexibility of your forearms and hands. If scaling, pick a weight that pushes your ability to maintain your hold. For the Skill portion we will focus on how mobility, not strength is the primary obstacle in performing an unassisted  Pistol.
Have fun- Garrett
Quote- "Virtue is relative to the actions and ages of each of us in all that we do" -Plato (Meno)