Clean and Jerk

WOD

Clean and Jerk (power or squat) 3x5

Rest

Annie - 50-40-30-20-10

Double Unders and Sit-Ups

Post loads and times to comments

Serious business...

Members who are working towards the GET PUMPED for the PARTY promotion need to turn in their first 30 days of food log by Saturday! Don't forget about the Cupid's Arrow WOD next Monday night Feb 13th at 6:30 pm. Bring your family!

Comments (3) | Permalink |

Comments

Tabbatha Konen commented on 07-Feb-2012 10:53 AM

45-45-50-55-65 on clean and jerks. 15:59 on Annie. Still working on double unders, so did some, then did 3 jumps per rx'd double under. Then 400m run. Was hoping to beat my time from Thursday, but only did by one second. The sprint did feel less awkward
today.

Michele commented on 07-Feb-2012 05:55 PM

9:02 with 3Xsingles. PR by over a minute even though at the start it was like I'd never jumped rope before! Duh!!!

Coach D commented on 07-Feb-2012 07:04 PM

Swim WOD, 300 m, 6x50m intervals. 10 rds agility ladder, stone carry 40m 70#, 10 burpees with games pushups, 10 DU's-19: something. Annie 6:58 rx

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Clean and Jerk

WOD

Clean and Jerk 2 x 5 (squat cleans)

Rest

Three rounds for time of;

Prowler 80 meters 45/25

Thrusters 15-12-9, 95/65

Post loads and time to comments

Z-Team (perform 21-15-9 of thrusters)

Comments (3) | Permalink |

Comments

Corey commented on 30-Jan-2012 07:26 PM

Stayed light on c&j's due to wrist pain. Ramped to 185 and stopped. 5:55 on the 21-15-9 wod.

Charlie commented on 30-Jan-2012 08:18 PM

C&j: 135,145,155,165,175 Metcon: 7:34

Troy commented on 30-Jan-2012 10:14 PM

C&J - 100-120-125-130-145(1). Metcon 9:20. Wow....that wod ate my lunch.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Cleans

WOD

Dynamic group warm-up and mobility followed by Burgener warm-up

Cleans 5x5 (progressively load the sets but focus on form over weight)

Rest

AMRAP in 8 minutes of;

KB swings 10 reps

KB Thruster 5 each arm

Push-ups 10 reps

Post loads and time to comments (Z-Team also work on HSPU 3 sets to failure and handstand holds)

CF Boston 5 Rds of 80# Sandbag Runs with 2' intervals!

Get ready, this week we start the GET PUMPED for the PARTY challenge! We will begin on Jan 11th and release all the rules before. Again, we will focus on WOD consistency, accountability to good eating habits and promotion of our community through referral of other athletes.

Comments (6) | Permalink |

Comments

Ashleigh Fann commented on 09-Jan-2012 06:53 AM

Wasn't sure if these were supposed to be power or squat cleans, so I did power cleans--75-85-95-105-115 (PR). Then 4 rounds + 2 KB thrusters. Left shoulder failed miserably, but it's my bad one. Nothing lighter than 35# for me to scale to so I had to recruit
my right arm to help on the last few.

Coach D commented on 09-Jan-2012 12:40 PM

No training today, traveling. Can't wait to get back! Great stuff going on. Start sharing with your friends about our box.

Tina Neuwirth commented on 09-Jan-2012 01:10 PM

Did bench press 5x5 instead of cleans...only one good bar to share at the clinic and can't drop the weights, so no fun to do cleans! 45-55-65-75-80. Then the AMRAP: 35# for swings, and 25# for thrusters - 5 rounds plus swings and thrusters.

Michele commented on 09-Jan-2012 01:36 PM

Didnt intend to work out today but just climbed 294 steep steps to the top of the Bunker Hill Monument. Whew! That was an unplanned but great way to burn off our last indulgent meal here!

Corey commented on 09-Jan-2012 07:36 PM

Back squats die to sore wrist. 225-254-295(4)-285(3). Accidentally went 295 on third set. Thought I was at 275. I kept wondering why 275 felt so heavy. After that I was a bit spent. 5 rounds plus 2 pushups on amrap. Used 2 pood on the swings and 1.5 pood
on the thrusters.

Reed commented on 09-Jan-2012 08:26 PM

Squat cleans: 95, 115, 135, 145, 155, 165(2) 5 rds even on the Metcon. I used 1.5 on the swings and 35# on the thrusters. My shoulder was really hurting so after a short meeting with Troy decided on that weight. Glad I did because I got in some quality
rds I felt like. I hadn't worked full squat cleans in a while so I chose that and I am glad I did, it felt great! Good job to everyone!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

DL-OHS-HC

WOD 

Dynamic mobility before the WOD

Five rounds for time of:

Deadlift 8 reps135/95

Overhead Squat 6 reps 135/95

Hang Cleans(squat) 3 reps 135/95

Post time to comments

Comments (4) | Permalink |

Comments

Charlie commented on 30-Dec-2011 07:21 AM

Wod rx'd-12:44...couldn't keep up with Pete. Nice work/form, Ben.

Tina Neuwirth commented on 30-Dec-2011 08:44 AM

I agree, Charlie - nice form Ben (and you Charlie!). Great to have a bigger group this AM including our visitors from Minnesota. Nice work to all...Katie, you've got that clean, just have confidence! I did the WOD with 85#. Judging by my time domain, I
probably should have tried 95. I was scared off it by the WOD last Friday! 9:02 w/ 85#. Then I was inspired by Charlie and Pete and did 50 KTE (in sets, not for time). Have a great weekend and New Year everyone!

Peter commented on 30-Dec-2011 10:41 AM

It comes down to the OHS! If you have poor form it will do you in! Sub 10 is doable...you just have to barrell through it. I took a couple of breaks and failed on my first OHS rep on th 4th round. I knocked it out as Rxd in 11:14. Good to be back! Nice
work everyone!

Matt commented on 31-Dec-2011 12:51 PM

11:50 with 135#

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Clean & Jerk

WOD

Dynamic mobility before the WOD

Clean and Jerk 3x5 (progressive loads over the 5 sets, can be a push or split jerk)

Rest

Tabata KB Swings 1.5/1 pd (20 secs of work/10 secs of rest / 8 rounds)

Post loads and lowest rep count for swings

Comments (3) | Permalink |

Comments

Charlie commented on 29-Dec-2011 08:05 AM

5k row-20:27, 2:03 500m pace

Clayton commented on 29-Dec-2011 08:49 AM

http://www.youtube.com/watch?v=sU5qYSObutU&feature=player_embedded#! Here is a 13:06 filthy fifty Charlie. Dude is impressive.

Ashleigh Fann commented on 29-Dec-2011 09:46 PM

C&J--65-75-85-95-105 (PR); Tabata KB (35#)--8

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Cleans

WOD

Cleans 3x5

Rest

Three rounds for time of;

400 m run

Power Snatch 8 reps 95/65 

Double unders 16 reps

Post loads and time to comments

Comments (3) | Permalink |

Comments

Ashleigh Fann commented on 25-Nov-2011 06:45 AM

We did CF Total today--BS 165# (20# PR), SP 80#, DL 210 (5# PR) for a total of 455 (25 point PR).

Michele commented on 25-Nov-2011 08:53 AM

Great work, Ashleigh! You're going to be a beast when you get back! I did a WOD with 400m intervals and 25 air squats, 25 pushups and 25 situps scattered between. Total distance 1 mile, total time - 11:04. Really helped work out the stiffness from yesterday's
5K. Felt good to burn off a few of the extra calories from the "feast" too!

Craig commented on 25-Nov-2011 08:24 PM

Modified the WOD a bit and did it at home. Since I didn't have the weights to do the cleans, so I stretched the second part out a bit. 4 rounds of 400 m run, 10 95# power cleans, and 25 double unders. 15:16

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Cleans

WOD

Dynamic mobility before the WOD and olympic warm-up

Cleans 3x5

Rest

Three rounds for time of;

Double unders 25 reps

Wall ball 25 reps

Post loads and times to comments

CrossFit in the Hood is moving right along!

Sign up for the Barbells for Boobs Fundraiser on October the 29th! If you can't attend the event, you can do the WOD anytime this month.

Comments (5) | Permalink |

Comments

Terra commented on 19-Oct-2011 08:11 AM

I started heavier today and did more, yay! Last week I failed at 85 today, I failed at 95, but got 90 no prob. I'm still tired from all the thrusters yesterday!! Cleans: 65,75,85,95(F),90 Metcon: did su's/10# 5:40 Great job everyone on the strength stuff,
everyone looks GREAT.

Peter commented on 19-Oct-2011 10:50 AM

BS: 305 / SP-130 / PC - 210/205/185. PC felt so heavy. I did one round with 210 pounds then switched to 205 and then I dropped to 185. I think that's called my plateau :)

Tina Neuwirth commented on 19-Oct-2011 02:37 PM

Pete, I feel your pain on the plateau...I think I am there with my SP and my BS. Today did BS 5-5-5 @ 190. I really worked depth. I got 4 legit reps my first round, 3 my last two rounds. Then PC 3-3-3-3-3 @ 120#. I made it through all rounds but failed
1 rep my first, 4th, and 5th sets. Still 12 reps at 120# ain't bad...I'll take it!

Michele commented on 19-Oct-2011 06:52 PM

I haven't posted in a while, but I have been working out! Had to take a break from the strength training for a bit due to some minor injuries. I did a strength wod yesterday but today I chose to do the posted wod. I wanted to practice Cleans for BARBELLS
FOR BOOBS! Woo Hoo! (Registered yet???) Cleans 55-65-70-75-80 WOD-7:42 Did DU's for the first set but it was such a beating I reverted to SU's for the rest. I'll be feeling it all in my shoulder tomorrow!

Coach D commented on 19-Oct-2011 08:59 PM

METCON-4 rds, 15 24" boxjumps, 10 DL 225, 5 HSPU - 7:34.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Cleans

WOD

Dynamic mobility before the WOD

Cleans 3x5 (squat cleans)

Rest

Three rounds of;

Box jumps 25 reps

Sit ups 25 reps

Double unders 25 reps

Post loads and time to comments

Comments (2) | Permalink |

Comments

Peter commented on 10-Oct-2011 11:30 AM

Strength Series: BS-285, BP-235(5)(3)(2), DL-305. BP is getting heavy. I'll stick to this weight for next time.

Corey commented on 10-Oct-2011 02:05 PM

Took several days off to rest due to nagging groin injury. Back at it today. Thanks to Columbus I slept in and then went to the track. 1-mile warmup then 4-400's. 1:13, 1:16, 1:21, and 1:16. Haven't done those in awhile. That wiped me out.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Power Cleans

WOD

Dynamic mobility before the WOD

Power Cleans 5x3

Rest

Row 800 meters

21-15-9

Box Jumps

Walking overhead lunges 25/15

Post loads and time to comments

Going heavy, getting stronger!

Comments (2) | Permalink |

Comments

Tina Neuwirth commented on 28-Sep-2011 03:48 PM

So, I have been busy and have gotten bad about posting. I thought I'd post today but won't "catch up". In summary, I have been doing the strength WODs M, W, F. Today I was up to 190# on BS, 65# on SP (failed on 1 in set 2 and 2 in set 3), and 115# PC.
I failed after the first PC and did not have to time rest and get back at that weight, so I dropped to 95# and worked hang cleans the rest of the sets to work getting under the bar faster. 110# felt ok, but a little heavy last time I did them. I have also
been running once a week. One day did 3, 1-mile repeats. Then a 2 mile for time another week, and yesterday an 800 m warm up then a mile.

Michele commented on 28-Sep-2011 10:19 PM

Back Squats-112.5# (thankful for those little 1.25# weights now!)PC-75# My one rep max is 85# so I know I'm getting stronger but it sure is feeling heavy! Skipped the shoulder press today due to shoulder issues and fatigue from yesterday's hspu's and wall
ball situps.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Power Cleans

CLOSED LABOR DAY! 

Early morning trail run at Eagle Mountain Park at 7am Monday. Meet at the park if you want to get in a quick run and maybe even some trail CF!

Muay Thai tomorrow morning @ 10:00 am!

WOD

Power Cleans 5x5 (static load once weight is established for all 5 sets)

Rest

Three rounds for time of;

Run 400 meters

Double Unders 50 reps

Wall Ball 25 reps

Post load and time to comments

Jenn doing a handstand on Flamingo Beach, Costa Rica

For those members who are doing the STRENGTH SERIES, you should be completing 3 strength workouts per week and 1-2 conditioning workouts. The 3 strength workouts are posted on the whiteboard and the conditioning workouts can be a combination of prowler(sled) work and 1 other METCON throughout the week. Remember, that if you are training correctly for strength, the conditioning training needs to be kept to a minimum to allow for adequate recovery between strength workouts. Loads will be increased every workout on the bench press, squat, power clean, deadlift and overhead press, but loads during each individual workout are static not progressive. Once you have established a starting weight for the workout, you stay with that weight and do not increase it for that particular workout. Please make sure that you are keeping track of your weights lifted to insure accurate weight progression.

Comments (7) | Permalink |

Comments

Coach D commented on 02-Sep-2011 05:09 AM

Bear Complexes done Wednesday at 135#, 7 reps 5 sets. D

Coach D commented on 02-Sep-2011 05:11 AM

Make sure you read today's post good if you are doing the strength series!Find the tendency to want to do more just to do more. Don't worry, if you are setting loads appropriately and training hard, you will see great gains! STRENGTH COMETH.....

Troy commented on 02-Sep-2011 08:46 AM

Started the Strength series yesterday. I really like the new deadlift technique, but my back sqt needs lots of work. Happy Labor Day Week-end!

Peter commented on 02-Sep-2011 11:31 AM

I started the strength series this morning. Good stuff! Went way too light on the back squats but was good to work on form. The Metcon was screaming my name but I know strength + rest = a stronger me.

Tina Neuwirth commented on 02-Sep-2011 08:46 PM

Great job AM crew...way to stand out from the crowd Drew and do your own thing! I did the strength WOD, BS 5x5: 145 (felt good this AM), DL 5x5: 165. Have a great Labor Day weekend everyone!

Michele commented on 02-Sep-2011 09:58 PM

Strength Series: DL-105, BS-55 Did the low-bar BS method, and after Bear Complexes on Wed, it was super hard to get my elbows back far enough! Looking forward to trying this again once I regain some mobility in my shoulders so I can hold more weight on
my back.

Ashleigh Fann commented on 03-Sep-2011 03:00 AM

Working out with CrossFit Oahu for the next week...don't hate. :-) They smoked me pretty well. Did some skill work with DUs, which I suck at, then max reps of dead hang PUs (3 w/ red band)...which I also suck at. Then we did 3 rounds of 1 min each KB swings
(35#), KTE, tuck jumps, rest. Oh yeah, and I walked the 3 miles to and from the box. I'm pooped!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment