WOD: Widowmaker Project- Phase 2
Back Squat 20 Rep Max
Add a few more pounds to you weight from last week and grind them out. This one should be a battle.
Posts Tagged penetang
091026: RAW Gymnastics
Oct 26
WOD: RAW Gymnastics
AMRAP in 15mins of:
7 KTE’s
5 HSPU’s
3 Muscle-Ups
091023: Jumping Ship
Oct 23
WOD: Jumping Ship
Max Rep Double-under in 5 mins
1000m Row
Convert DU’s to seconds and subtract from your row time for total time.
Here is a little weekend food for thought. (Completely plagerized off the CrossFit Affiliate blog )
I believe in the life of a child.
They play as we should.
We call this thing we do, CrossFit – they call it living life.
They sprint or they walk, there is no in between. No long distance, slow paced efforts.
They climb and pull and push and jump with all their might, or there is nothing.
They want to play hard and they eat when they are hungry, not when the clock tells them to.
Sometimes they fight and they win, sometimes they fight and they lose. Either way they’ve learned a valuable lesson.
We worry about our muscle ups and our 30-rep time; Witness a child run to a chair or sofa (or whatever) and pull and press themselves up on to it, and you’ve got yourself a 3 year-old doing a muscleup. And they do it daily about 50 times.
They are not afraid to learn new skills. Show me a kid who doesn’t want to attempt a box jump or a traverse across the monkey bars.
And if they fail, they keep trying. Their is no giving up. They will ask for help if they feel it necessary. We should do the same.
They should encourage you to want to be better, as you encourage them likewise.
091022: The Leopard
Oct 22
WOD:The Leopard
21-15-9
Push Press (95#/65#)
KB Swings (55#/35#)
Burpees
Time to get some strength gains here at RAW. The Widowmaker Project is going to spike the immune system into overdrive and make all your lifts increase. We will be following this program for once a week for 5 weeks.
WOD: Back Squat 20 Rep Max
Start week 1 with 65% of your max back squat and slowly add weight in the following weeks. You must complete all 20 reps without putting the weight down for the set to count. Take lots of rest between reps.
On another note: the pictures in this post are the dream I have for a bouldering (rock climbing) wall in the back corner of the gym. I am looking for someone who wants to trade their skills for my skills. I will provide all the building materials, and a FREE Years Membership to RAW CrossFit for someone with the skills to build this wall. Email me: devin(at) rawcrossfit dot ca if this sounds like you.
091020: Barbara
Oct 20
WOD: Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds
Rest 3 min between rounds. Subtract rest from total time.
091019: Four Brothers
Oct 19
WOD: Four Brothers
3 Rounds for time of:
12 Deadlift
9 Hanging Power Cleans
6 Front Squats
3 Push Jerks
135#/95#
091016: Sit-Throw-Row Mashup
Oct 16
WOD: Sit-Throw-Row Mashup
1 Min Sit-ups
1 Min Rest
1 Min Wall Balls
1 Min Rest
1 Min Calorie Row
1 Min Rest
2 Rounds
091015: OHS 5X5
Oct 15
NOTE: The gym will be closed from 12:00-3:00pm today as I will be guest lecturing for a lifestyle management class at Georgian College in Orillia. Hope this isn’ too much of an inconvenience. To make up for it, please enjoy this video of some of the antics that go on after-hours at RAW CrossFit.
Take some extra time in the pre-warmup to get your shoulders loose. Lots of dislocates today.
WOD: Overhead Squat 5 Rep Max
5-5-5-5-5
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091014: Row-Dead-Burpee
Oct 14
WOD: Row-Dead-Burpee
Row 750m, then immediately begin:
3 Rounds of
12 Deadlifts (185/135)
15 Burpee-Box Jumps
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