Wednesday, April 30, 2008

4-30-08 WOD

CrossFit makes somebody happy.

200m Sprint for time
8 rounds Tabata Sit Ups (Ab Mat anchor with db's if needed)
200m Sprint for time
8 rounds Tabata Knees to Elbows (elbows straight, strict and controlled)
200m Sprint for time
8 rounds Tabata Thrusters (15#/25#)
200m Sprint for time

Score Tabata total and individual 200m times.

Tuesday, April 29, 2008

4-29-08 Challenge and WOD

Last round of the Midwest CrossFit Challenge

Run 4k


21-18-15-12-9-6- and 3 rep rounds of:
Kettlebell / Dumbbell swing (Each Arm)

Monday, April 28, 2008

4-28-08 WOD

Five Rounds For Time:

10 Body Weight Deadlifts

10 Pull-Ups (aided 20)

1 Rope Climb (rope row 15)

MUST WATCH: Deadlift intro by Coach Greg Glassman from CrossFit HQ [wmv][mov]

Friday, April 25, 2008

Midwest Challenge Part II

For those participating in the secnd half of our version of the Midwest CrossFit Challenge

Friday 4-25-08
"Hopper" Style WOD

Saturday 4-26-08
4K Run

Thursday, April 24, 2008

4-24-08 WOD


Row (calories) [wmv][mov]
Kettlebell swings (M:53#/W:35#)
MB Cleans

Wednesday, April 23, 2008

4-23-08 WOD

For time:

Run 800 meters
Deadlift 75 pounds, 30X
Run 800 meters
Hang squat clean 75 pounds, 30X
Run 800 meters
Front squat 75 pounds, 30X
Run 800 meters
Push jerk 75 pounds, 30X [wmv] [mov]

Tuesday, April 22, 2008

4-22-08 WOD


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Monday, April 21, 2008

4-21-08 WOD

The other day my 6 year old asked me, "Who is the strongest man in the world?". I don't know if he is really the strongest man in the world, but Greg Amundson from CrossFit Santa Cruz popped into my head right away as someone with awesome functional strength to show him. I showed him a picture of Greg and he said, "Oh ya. That guy looks strong."

As far as functional strength goes, Greg is pretty damn strong.

From CrossFit North Santa Cruz

“Ode to Amundson”
7 thrusters, 7 pullups x 3, then run 800
5 thrusters, 5 pullups x 3, then run 800
3 thrusters, 3 pullups x 3, then run 800

Saturday, April 19, 2008

4-19-08 - Painstorm Day 4

Out of all of our CrossFitters, only one person completed all 4days of Painstorm in a row. Way to go Sally!

21-18-15-12-9-6-3 of the following:

SDHP (95/65#)
Push Jerk (45/35#)
Back Extensions
Box Jumps
Wall Balls (20/16#)
Knees to Elbows
Double Unders
(If you cannot do DU, sub 105,90,75,60,45,30,15 singles)

Friday, April 18, 2008

4-18-08 WOD - Painstorm Day 3



400 M Run
50 KS Right hand
50 KS Left hand
400 M Run
50 KB Snatch Right hand
50 KB Snatch Left hand
400 M Run
50 KB Clean & Press Right hand
50 KB Clean & Press Left hand
400 M Run
50 KS both hands
50 TGU (turkish get ups)
400 M Run

Thursday, April 17, 2008

4-17-08 WOD - Painstorm Day 2

"CrossFit Central Scotland"

100 M Run

50 Burpees

200 M Run

100 Push press

300 M Run

150 Lunges

400 M Run

200 Squats

300 M Run

150 Lunges

200 M Run

100 Push press

100 M Run

50 Burpees

Wednesday, April 16, 2008

4-16-08 WOD - Painstorm Day 1

Who's to blame for the idea of Painstorm this week? BillRod - aka "Game Time"! Don't get too mad. He does live in Iowa after all.

"Pick Your Poison"

At each level pick one exercise and do the number of reps required.

For Time:

Sprint 200 M or 20 Double Unders

20 MB Clean Thrusters - or 40 Wall Balls

20 Clapping Push-ups or 40 Burpees

Run 400 M or 40 Double Unders

10 Bear Complex (Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk at 65# men/45# women)

5 Muscle ups or 25 Pull ups and 25 Dips

Run 600 M or 60 Double Unders

15 HSPU or 40 Shoulder Press @ 50% Body Weight

20 Pistols (10 each leg) or 30 Broad Jumps for Distance

Row 600 M or 60 Double Unders

30 Knees to Elbows or 75 Sit ups

15 Clapping (aka flying) Pull ups or 40 Kipping Pull ups

Run 400 M or 40 Double Unders

15 L-Pull ups or 25 Kipping and 25 Leg raises

20 Floor Wipers or 50 Hanging knee tucks

Row 250M or 20 Double Unders

30 185lbs. Snatch Grip Deadlift or 45 185lbs. Clean Grip (Standard) Deadlift (115#women)

Farmer's Walk 50M or Bear Walk 100M

Tuesday, April 15, 2008

4-15-08 WOD

3 Rounds for time

20 KB Swings Right
20 KB Swings Left
25 Pull-Ups
25 GHD Sit-Ups

Monday, April 14, 2008

4-14-08 WOD

Max rounds in 20 minutes:

7 med ball cleans
14 med ball squats
22 med ball push-ups (11ea)
200 meter med ball run

Painstorm is coming!

Our friend BillRod at CrossFit IOWA was hyping how much "fun" Painstorm was last week. Knowing how much you all love to have fun we are gonna do it! Painstorm starts this Wednesday!

Eat your Wheaties

Saturday, April 12, 2008

4-12-08 WOD

Team Challenge


Row (cals)
Box Jumps
KB Swings
MB Clean

Teams of two. Each team must complete a typical Tabata series of 5 exercises, 8rds ea. Partners may only share 2 exercises in common. Individual scores are combined to form a team score.

Thursday, April 10, 2008

What is CrossFit?

A nice video produced by CrossFit North

4-10-08 WOD

5 Rounds For Time

21 Sumo Deadlift High Pulls

21 Ring Dips

Wednesday, April 9, 2008

4-9-08 WOD


Power Cleans, 95#
Pull Ups

Tuesday, April 8, 2008

4-8-08 WOD

Five rounds for time of:

50 Squats

30 Pull-ups

15 Handstand push-ups

Sub in strict seated presses fro HSPU if required.

"The ability to explosively and powerfully open the hip joint is necessary and nearly sufficient for elite atheticism. 'Necessary' in the sense that we know of no elite athletes who lack this ability. 'Nearly sufficient' in the sense that anyone who develops this capacity will then quickly learn to run, jump, throw, punch, kick, & sprint like a demon."--Greg Glassman

Monday, April 7, 2008

4-7-08 WOD

People have asked, "Where do the WOD names come from?"

All male workouts are "heroes" as determined by CrossFit HQ

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005
Run 800 meters
50 Back Extensions
50 Sit-ups
3 Rounds For Time

Friday, April 4, 2008

Midwest Challenge

For those participating in our version of the Midwest Challenge

Friday 4-4-08
Benchmark Workout

OHS 95# 15x

Saturday 4-5-08
CrossFit Total

Friday 4-25-08
"Hopper" Style WOD

Saturday 4-26-08
4K Run

4-4-08 WOD

CrossFitter and Camarillo Jiu-Jitsu fighter Brock Larson

3 Rounds For Time

50 Overhead Walking Lunges (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks (4 count)

Thursday, April 3, 2008

4-3-08 WOD

Complete each of the following exercises individually for time. Rest no more than five minutes between exercises.

Row 500m
Run 800m
100 pull-ups
100 push-ups
100 Abmat sit-ups

Wednesday, April 2, 2008

4-2-08 WOD

A week into CF and Jim is already disputing posted times. Great first week Jim!

Max rounds in 30 minutes of:

Run 200M
20 KB Swings
20 Abmat Sit ups
10 Pull-Ups

Tuesday, April 1, 2008

4-1-08 WOD

"Broomstick Mile"

With PVC:

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Squat Clean
400m Run
50 Hang Squat Snatch
400m Run