4 rounds, each for time of:
Run 800m
-rest as needed between rounds
Post time from all rounds and thoughts to comments.
And Yonder Way Farms delivered in the afternoon. We love Yonder Way!
Aug 092010
Aug 082010
Compare to 4-29-10
“Tabata Something Else”
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.
Post total reps from all 32 intervals, and thoughts to comments.
Check out the rest of the pics in the gallery!
Aug 062010
From 9-20-09:
In a very humble and touching request, dedicated CrossFit Champions member and athlete Justin Jarmon asked if we could honor his life long friend, Captain Joshua Meadows of the United States Marine Corps with a WOD at CFC.
It is our belief (Pam and I), that there is no higher calling than to serve your fellow man in any way you can to help them improve their life, even if for the briefest of moments. Those that are dear to us all, that also serve our beloved country, and serve to a level that they sacrafice their very life for it and her beliefs…deserve our utmost respect and honor.
And so, we honor Captian Meadows.
First, here are some links to news about him:
http://www.kvue.com/video/local-index.html?nvid=396494&shu=1
http://www.lubbockonline.com/stories/091409/obi_492864922.shtml
http://www.statesman.com/news/content/news/stories/local/2009/09/11/0911marine.html
http://www.nctimes.com/news/local/military/article_c99f6b03-3227-5d0b-ab41-4fba33031db4.html
And finally, a few comments from Justin:
He was a good friend of mine growing up. His father was our Boy Scout leader up until his death about 10-11 years ago. His father was a die hard Marine and Josh followed right behind him. He was a very polite, yes sir, no ma’am type of person. He came from a normal sized family. Him, his older sister and Mother and Father. It is sad that his mother has had to lose her husband to a rough battle with cancer about 10 years ago and now she has to lay her son to rest as well. Plus, I never got the opportunity to meet his wife, as they have lived at Camp Pendleton for some time now. But my heart goes out to her with the birth of their first child being only weeks away, and knowing that Josh only had 2 weeks left until he was done with risky duty. This was to be his last mission before becoming a father. He even had to pass without knowing what it was, he never found out.
I’m asking each and every member of CrossFit Champions to come out Sunday and give everything you have (short of your life) in this workout to honor Captain Meadows, a true American Hero.
“Meadows”
2 Person Team WOD – For time:
(2 person team is sharing the following, only 1 person can be moving at a time)
Run 1 mile
200 Thrusters (m:65lb,f:45lb)
Run 1 mile
Post team time and thoughts to comments.
Check out the gallery for more pics!
Aug 052010
3 rounds for time:
50 Double Unders
10 Ring Dips
20 Medicine Ball Cleans (m:20lb,f:14lb)
Sprint 100m
Post time and thoughts to comments.
Check out the gallery for more pics!
Aug 042010
Compare to 7-30-10
“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort.
The stations are:
Wall Ball Shots (m:20lb,f:14lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20in box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Post score and thoughts to comments.
Check the gallery for more pics!
Aug 032010
1/2 “Angie”
For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats
Post time and thoughts to comments.
Aug 022010
For time:
Run 800m
15-10-5 reps of
Over Head Squat (m:135lb,f:95lb)
Burpees
Run 800m
Post time and thoughts to comments.
Aug 012010
5 rounds for time:
Run 200m
5 Cleans (m:185lb,f:125lb)
Post time and thoughts to comments.
Jul 312010
With a partner, complete the following for time:
100 Squats (share reps)
100 Push-ups (share reps)
100 Sit-ups (share reps)
50m Barbell Walking Lunges (m:65lb,f:45lb) (its on both partners backs, you have to coordinate the steps)
50m Overhead Barbell Carry (m:65lb,f:45lb)
50m Barbell Walking Lunges (m:65lb,f:45lb)
50m Overhead Barbell Carry (m:65lb,f:45lb)
Run 400m (both) (workout is complete once you both finish the run)
Post team, time and thoughts to comments.
Jul 292010
Compare to 6-16-10
“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort.
The stations are:
Wall Ball Shots (m:20lb,f:14lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20in box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Post score and thoughts to comments.
Jul 282010
“Isabel”
For time:
30 Snatch (m:135lb,f:95lb)
Post time and thoughts to comments.
Skill Day / Level Test Day
Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.
Choices include:
- Work on new movements and/or skills you are having trouble with.
- Test out on items on your Athletic Skill Level Sheets.
- Work on a new PR on a given lift or movement.
- Perform a WOD you have been wanting to try or repeat.
The CFC Instructors will be on hand all day to help you with whatever you wish to work on. But, again, understand that the emphasis of the day will be skills/movements and testing. If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.
Post your days activities and thoughts to comments.
Jul 262010
Compare to 1-25-10
“Grace”
For time:
30 Clean and Jerk (m:135lb,f:95lb)
Post time and thoughts to comments.
Jul 252010
Full Range “Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
STANDARDS: chest to bar pull-ups, chest to ground push-ups with hands coming off ground on each rep, butt to ball squats.
Post number of rounds and thoughts to comments.
Jul 232010
For time:
(in any order)
Row 500m
40 Slam Balls (m:20lb,f:15lb)
40 Box Jumps (m:24in,f:20in)
40 Jumping Pull-ups
40 DB Push Press (m:35s,f:25s)
40 Push-ups
40 KB Swings (m:53lb,f:35lb)
40 Ab Mat Sit-ups
200m weighted carry (m:45lb,f:25lb)
Run 400m
Jul 222010
Compare to 5-10-10
“Fran”
For time, 21-15-9 of:
Thrusters (m:95lb,f:65lb)
Pull-ups
Post time and thoughts to comments.
Jul 212010
For time:
(the row and the run must be placed somewhere within the 7 rounds)
Row 500m
Run 400m
7 rounds of:
10 DB Bench Press (m:50s,f:35s)
10 Sumo Deadlift High Pull (m:75lb,f:55lb)
Post time and thoughts to comments.
Jul 202010
Push Jerk
3-3-3(+)
(using 85% 1RM)
Then after a short rest
5 rounds for time:
10 1-Arm DB Split Jerk (5 each side) (m:50lb,f:35lb)
15 Med Ball Ab Mat Sit-ups (m:20lb,f:14lb)
Post push jerk loads, metcon time and thoughts to comments.
Jul 192010
For time:
20 Burpees
200m Weighted Walking Lunges (bumper) (m:45lb,f:25lb)
20 Burpees
Post time and thoughts to comments.
Jul 182010
From the 2010 CrossFit Games
For time:
Run 1,200 meters
63 KB Swings (m:53lb,f:35lb)
36 Pull-ups
Run 800 meters
42 KB Swings (m:53lb,f:35lb)
24 Pull-ups
Run 400 meters
21 KB Swings (m:53lb,f:35lb)
12 Pull-ups
Post time and thoughts to comments.
