Push Pull!

I love this kind of WOD. It is extremely challenging in both strength and endurance. This WOD involves the Rower so if you don't have one try to figure out an exercise that simulates rowing in some way. The primary movement of rowing is pulling but you also use your legs. Sumo Deadlift High Pull is what the Crossfit site recommends as a sub. You will have to determine your own weight - you'll be doing this exercise for 3 minutes at a time so it should be heavy enough to be challenging but light enough that you can keep your heart rate up for 3 minutes. Another Crossfitter recommends doing light weight, hi rep cleans with a full squat to better replicate the "i just got off a c2" feeling. It's up to you.

WOD
Keep the clock running.
5 rounds of:
3 minutes on the rower (or substitute sumo deadlift hight pull or cleans w/full squat)
3 minutes of Push Press (or Push Jerk, whatever you need to do to get the weight overhead)
Women: 75lb, Men: 95lbs

In total this is a 30 minute workout. I got 102 Push Jerks and over 3300 on the rower. Can't remember exactly.

Death by Pull Ups and Tabata Plank

Start the clock. In the first minute do 1 pull up. In the second minute do 2 pull ups. In the third minute do 3 pull ups... and so on and so on. Do not stop the clock. Your rest period will get shorter and shorter as you progress. Obviously it does not take one minute to do one pull up but you have to wait until the clock hits 2 minutes before you start your next set. Get it? When you get to the point where you can't complete the pull ups within the minute you are done. You can stop and start within the minute to get all your pull ups in but you cannot go beyond the minute time limit.

Dubbs got 13 rounds... meaning he did 1+2+3+4+5+6+7+8+8+10+11+12+13 pull ups. Damn! I got 4 1+2+3+4 (boo). But I didn't use any assistance so I guess I'm getting somewhere.

Tabata Planks
Total Time: 14 minutes
20 seconds "on" (get in plank position and hold) 10 seconds "off" (rest)
for a total of 14 minutes. Yes, it's a long time but just remember - anyone can do anything for 20 secononds!

Crossfit Endurance
Swim Bike or Run
3+ Hours After WOD

For:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Threesies

Nat, I like this one for you because there is running involved but you can do it in your backyard or front yard w/in close proximity to a baby monitor. RUN HARD people! You want to get the most out of each set of 3 minutes. The results you see in your body are directly related to the level of intensity of your workout and YOU have total control over the intensity. The workouts won't fail you but it is possible for you to fail yourself if you are not giving it your all!! This workout is only 9 minutes of work so make it count or don't bother!

WOD

• 3 minutes: Suicide Run, as many rounds as possible
• 2 minute rest
• 3 minutes: Wall Ball, as many reps as possible
• 2 minute rest
• 3 minutes dead lift: RX for women is 185, men I think is 225? I only did 110

If you don't have a wall ball you could substitute with thrusters, women using 45lbs, men using 65lbs

What is a Suicide Run? Mark out a stretch that is about 50m or so. Start at one end, run 1/4 of the way, touch the ground and run back to the start, touch the ground. Now run 1/2 way, touch the ground, turn around and run back to start, touch the ground. Run 3/4 of the way, touch, turn, back to start. Run the entire way, touch, turn, back to start. This is one round. Make sure you touch the ground at each point - 1/4, 1/2, 3/4, full length, and every time you get back to the starting point.

"Not That Bad"

You're going to want to get real cozy with the number 50 for this WOD. Yes, 50 is a lot of anything so you better get over that fact ASAP and enjoy the cardiovascular intensity of this workout.



WOD

• 8oom run
• 50 Burpees
• 800m run
• 50 thrusters (women 45lbs, men 65lbs)
• 800m run
• 50 box jumps
• 800m run

Cindy

Happy Birthday Nat! You get a rest day today. Everyone else gets to do Cindy.

Three beautiful basic movements... the pull-up, the push-up, and the air squat. For the pull-up: make sure your arms are fully extended in the hang position and your chin goes above the bar in the pull position. Your rep does not count if you do not fully extend or clear the bar. Use assistance if necessary. Push-ups: chest to the floor, arms fully extended when you come up. Do knee push ups if you can't do a full push-up properly. Air squat: Chest out, butt back. Your butt should be below your knees in the down position and then stand all the way up. Here is a video of that one:

http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

If you are good at pull-ups with no assistance you can start do the kipping pull-up. This will help you do pull-ups faster using the momentum of your body which means more pull-ups in less time. Watch the following two videos:

http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps1.mov
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps2.mov

WOD • Cindy
as many rounds as possible in 20 minutes

• 5 pull-ups
• 10 push-ups
• 15 air squats

I did 14 rounds with a red band for assistance on the pull-ups. Have at it!

Grace

This is a great day to practice your Clean-N-Jerk... because that is all this workout consists of. Practice the movement during your warm up either with a broomstick, PVC pipe, or unweighted bar. You are starting in the "power position" meaning you start with the weight on the floor with your body in the squat position. Click on the link below for a refresher course in the Clean-N-Jerk. This is considered a "Heavy Day" meaning you should be really pushing yourself to the limit in weight order to increase your strength which will in turn allow you to generate more power in later more complex workouts.

http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov

WOD • Grace

• Clean-N-Jerk 30 reps for time
• RX Men: 135 lbs
• RX Women: 95lbs

I did 75lbs in 6:30. Dubbs did 135lbs in 10:30.

Tomorrow is a rest day. We are all on different schedules but you should be doing three days on, one day rest. Letting your muscles recover from workouts is very important!

Helen is a "Benchmark Workout". Make sure to time yourself so you can compare it to your time the next time you do Helen.

WOD • Helen
Three rounds for time:

• Run 400 meters
• 21 Kettlebell swings - Women 1 pood (=16kg = 35lbs) Men 1.5 pood = 24kg = 53lbs
  
• 12 Pull-ups

Fran

Today's WOD is Fran... or you can do it in reverse and call it Narf.

Also, I've stopped posting links to the exercise demos. Do you want me to resume the link postage or are you able to figure everything out?

Crank it out, rememer most of these WOD's are for time!

Fran

• 21 - 15 - 9
• 95 lbs thrusters
• Pull ups

SFBB Top Athletes

Females:

1. 11:42 RX
2. 8:36 Red band pull ups
3. 16:43 Red band pull ups

Males:

1. 3:25 RX
2. 5:24 RX
3. 6:40 RX

Badger

This is a beast of a WOD. I did it a couple months ago and it was the hardest WOD I had done up to that point. I will try to find my time. There is a cut off for this WOD. If you are not done in one hour you have to stop.





WOD: Badger
Three rounds for time:

• 30 squat cleans 95# / 65#
• 30 pull-ups
• 800 meter run

Here are the top times from SFBB. Dubbs was #3 for the men. Go Dubbs!

Females:

1. 44:05 RX
2. 41:00 Red band pull ups
3. 54:30 Blue band pull ups

Males:

1. 27:14 RX
2. 39:45 RX
3. David W: 41:43 RX

The Mean 15

I was back in the game... and then out again due to the flu. I think someone is trying to tell me something... RECOVER... FOR REAL! Anyway, I will make my second comeback very soon.

Watch your form on the deadlifts so you don't hurt your back. Keep your lumbar curved and your butt out. Don't round your back! Remember, this WOD is for time so power through it! I've posted the top three times from SFBB for men and women.

WOD
3 rounds for time

• 15 deadlifts 155lb men / 115lbs women
  
• 15 burpees
• 15 dumbell thrusters 25lbs men / 15lbs women (weight per dumbell)
  
• 15 pull-ups

Top times from SFBB:

Females:

1. 16:30 RX
2. 14:11 Red band pull ups
3. 15:39 Blue band pull ups

Males:

1. 7:36 RX
2. 14:04 RX
3. 23:1 RX