Blog Archive

Here is one for the Sunday crew in case you decide to meet in my absence.

For a warm-up, lets get that core fired up.

50 Supermans

50 V-sits (Butt stays on the ground, feet and arms come off the ground to form a V)

WOD:

Tabata protocol 20sec work, 10sec rest. 8 rounds.

Start the squats from a stnading position, but after the first work session drop into the hole for the 10 seconds of rest… hence, bottom to bottom.

Remember: Crease of hip below your knees. Chest up. Keep the lumbar curve the entire time. The squat during rest should not get lazy. DO NOT relax to the point that your butt drops. Remain slightly below parallel in the legs, and keep the core tight.

This one is going to require a test of everyone’s virtuosity, so I want you all to re-read this article on why we are so strict about our form.

WOD:

For time: 100 Push-ups (+200m?)

STRICT FORM: Full depth, chest to the deck, core tight (no snaking), full arm lockout at the top.

If you break from form even a little, i.e. your chest and butt don’t rise as one solid unit, get up, run 200m and continue. Repeat as many 200’s as necessary to complete the 100 strict form push-ups

For thoses of you who want to work on your vert here is a killer plyometric leg burner.

W/U: 1/2 Tabata Squats (4 rounds)

WOD: Max Double Unders in 10 mins.

You may need either a partner to count your reps, something to write them down with, or just a good memory as your scores should be in the multiple hundreds range.

Post reps to the leaderboard.

WOD: Run 5K

Post time to leaderboard.

This is a variation on a workout done at CrossFit Vancouver.  It is meant to be a quick burner, so there will be a cut of time of  10 mins.

For time

21-18-15-12-9-6-3

of:

Sumo Deadlift High Pulls (SDHP) 75#/50#

Push-ups

Sit-ups

Post your time to the leaderboard.

A beautiful rainy Sunday has presented itself for our Group Session this week. We will be meeting under the pavilion by the beach volleyball courts to stay dry while we sweat.

You will need to partner up with a score keeper for today’s WOD.

WOD:

Tabata Rules apply. Complete as many lengths of the pavilion or reps as you can in 20 seconds of each movement (half lengths count) for total score. We will be going through the movements 3 times.

Burpees
Bear Crawls
Butt Scoots
Crab Walk

Good Luck!, and don’t forget to post your score to the leaderboard.

Tech/skill: Front Squat

Today is a rest day for those who have been following the site all week. Gains are made through rest, so sleep in, eat well, and we’ll see you all out on Sunday at 10:00am for another group WOD in the park.

In the meantime, check out this food for thought video about why we use functional movements with CrossFit.

Here is a nice home-brew of a WOD.

Technique: Kipping Pull-ups. Watch these 4 videos for some tips:
Video 1
Video 2
Video 3
Video 4

WOD: Tabata Something RAW

20 seconds work, 10 seconds rest of
Squats
+20 seconds work, 10 seconds rest of
Sit-ups
+20 seconds work, 10 seconds rest of
Push-ups
+20 seconds work, 10 seconds rest of
Supermans
=1 round

Repeat for 8 rounds.

Add the lowest rep count from each movement for the total score, and post it to the leaderboard.

“Erin”

Five rounds for time of:
40m/25w pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to leaderboard.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.