Blog Archive

29 Feb 2012

Wednesday

Workout of the Day

A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

 

B.
For time:
15 x Deadlift (225/155 lb)
30 x Wall Ball Shots
12 x Deadlift
24 x Wall Ball Shots
9 x Deadlift
18 x Wall Ball Shots

Tonight, Wod 12.2 is released at Games.CrossFit.com!  Don’t forget, we will be going through that WOD on Saturday at 9am.   If the wod is long, we may add a second class!

 

Workout of the Day
A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

 

B.
Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps (32/24 kg)
Pull-Ups x 10 reps

 

Rest exactly 4 minutes, and then . . .

 

Complete as many rounds and reps as possible in 4 minutes of:
Box Jumps x 10 reps (24″/20″)
Hand-Release Push-Ups x 10 reps


We had a great time Friday and Saturday getting everyone through Open Wod 12.1!  Special congratulations to John C., who got 109 burpees at age 48, Evan, who set the bar for Cactus at 113, and Amanda, who got the high for ladies at 94!

Remember: WOD 12.2 comes out Wednesday night, and we will be running it Friday and Saturday as well!  If the workout is long, we may have two classes on Saturday, so pay attention to this space!

27 Feb 2012

Monday

Workout of the Day
A.
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees

Workout of the Day

CrossFit Games Open Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

 

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

From CF Invictus:

It’s my pleasure to introduce the first pre-competition visualization by Heidi Fearon. Heidi has been our healer and secret weapon for all of our competitive athletes for the last couple of years. Despite my pleading, she is happy to share some of her visualization techniques with the entire Invictus community to help everyone achieve their best results throughout the Open. Please click the link below and set aside 8 minutes of total silence to allow Heidi to guide you through your mental preparation for Open workout 12.1.

CrossFit Games Open Workout 12.1 Visualization with Heidi Fearon

Other essential resources:
Kelly Starrett’s MobilityWOD.com takes you through exactly how to loosen up for Games Workout 12.1.
Carl Paoli’s GymnasticsWOD.com breaks down the mechanics of the efficient burpee.

And if you missed it yesterday, be sure to read “YAY BURPEES” and the articles attached to it on mental toughness written by Josh Bridges and Sage and Casey Burgener.

 

23 Feb 2012

Thursday

 

Workout of the Day
A.
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

 

B.
Four rounds for time of:
Walking Lunge x 20 steps
(55/35 lb Dumbbells or Kettlebells)
Toes to Bar x 15 reps

 

Workout of the Day
A.
Six sets of:
Snatch + Hang Snatch
Rest 2 minutes

B.
Five rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Double-Unders x 30 reps

Don’t Forget!  Physical Therapy tonight from 4-6pm, and you can see what the Games wod will be by going to this website at 6pm.

Workout of the Day
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run

 

Workout of the Day
Five sets of:
Row 500 Meters
25 Wall Ball Shots
Rest 3 minutes

 

Workout of the Day
A.
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
Wall Climbs x 4 reps
Rest 3 minutes


Read More

16 Feb 2012

Thursday

Workout of the Day
A.
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

B.
Every minute, on the minute, for 10 minutes:
Barbell Ground to Overhead x 5 reps (135/95)
Double-Unders x Max Reps
(Score total number of double-unders performed.)


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