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

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Tabata

WOD

Dynamic mobility before the WOD for warm-up (pay particular attention to any one problem area of lacking mobility and focus on it consistently)

Tabata KB Swings(go heavy enough to challenge strength)

Rest 3 min

Tabata Air Squats

Rest 3 min

Tabata Pull-ups 

Post lowest rep count per tabata to comments

John, new member trying out the new prowlers!

2nd ANNUAL RANCH WOD date set! November the 19th! You will be receiving new information as it comes available but mark your calendars.

Comments (1) | Permalink |

Comments

Charlie commented on 19-Sep-2011 07:58 PM

Day 6: bs 250,BP 185,dl 265. Prowlers after-90# 5 reps of 1 minute.

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Front Squats

WOD

Front Squats 5x5

Rest

Tabata Rows

Post loads and lowest meter distance to comments

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Comments

Peter commented on 14-Sep-2011 12:55 PM

Strength Series - BS-245/PP-95/PC-175 Feeling stronger! Great new grip technique for PP. Felt good on the wrist.

Tina Neuwirth commented on 14-Sep-2011 01:59 PM

Strength wk II day 2: BS 165, SP 55, PC 100. I thought that was a shoulder press. If it is a push press, that makes me feel better because that is going to get heavy quick! All lifts felt good today! I'm loving this! Need to run tomorrow for MetCon...was
going to yesterday but I had a sick little one.

Peter commented on 14-Sep-2011 05:54 PM

I meant SP not PP.

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Body Weight Resistance

WOD

Perform 2 movements that you need strength work on, i.e./ pull-ups, dips, push-ups,etc... with a progressive load over 3 sets to failure each set. 

Rest

Tabata Row

Post movements and lowest row meter distance

This was the girl who said she didn't want to CF 4 years ago, imagine that! Great work Missy!

Comments (8) | Permalink |

Comments

Peter commented on 03-Aug-2011 07:26 AM

W.11 - 16:21 Rxd. This was a tough one!

Terra commented on 03-Aug-2011 08:13 AM

Worked on pullups and du's this am. Tabata Row: 75 My first row was actuallly my slowest... Way to go Pete!! That WOD looks brutal, I'm planning to do it Friday. You should do it again for the "energy" :)

Rachel DeHoyos commented on 03-Aug-2011 09:20 AM

I did pull-ups and push-ups. Pull-ups with a green/blue band. Did regular push-ups instead of modified. very humbling... Tabata Row: 74. My first was the fastest and dropped way down in the 3rd or 4th set. Got a more steady pace on the last half. The WOD
that Pete did looked really really tough!

Matt commented on 03-Aug-2011 03:29 PM

Weighted dips and pull-up. Tabata swim.

Tina Neuwirth commented on 03-Aug-2011 03:37 PM

W.11 - first of all, it is HOT! 24:57 Rx'd. That was no joke in this heat!

Tina Neuwirth commented on 03-Aug-2011 03:38 PM

BTW Pete, you are unreal! Nice job! The AM class is the way to go for this one!

Reed commented on 03-Aug-2011 09:32 PM

W.11 Rx'd 20:41. Ok so its pretty hot outside but luckily there is tons of shade on the run portion....oh wait, no there is not! Oh my! I was really happy with this time. I was shooting for under 25 so I was really happy. Truth is I just didn't want my
wife to smoke me again. HAHA! Pete, for real, Tina is right that time is SICK! Good job everyone.

Michele commented on 03-Aug-2011 10:06 PM

Yesterday I did the alternate WOD, subbing backsquats for OVH squats. Time-6:32. Call me crazy, but I liked this one! Today I did weighted lunges and weighted situps. Lunges:15@36#, 15@50#, 4@70# Situps:35@18#, 35@25#, 21@35#. Tabata row - 76. That one
really makes you want to STOP!!!

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Deadlift 3x5

WOD

Deadlifts 3x5 (begin lifts with 70% 1RM) Finish lifts with 1 set of failure at 70% of the weight of your last set of 3x5.

Rest

Tabata Squats

Post loads and reps to comments

Difference between the front squat,high bar squat and low bar squat. This illustration also depicts the variance in strength capacity from left to right in ascending order.

Beauty in things exists in the mind which contemplates them.
David Hume

Comments (6) | Permalink |

Comments

Tina Neuwirth commented on 25-May-2011 03:11 PM

Coach's Challenge WOD (scaled to 12 pull ups and 12 dips): 2 rounds plus KB, pull ups, and 7 dips. Unassisted dips for 1.5 rounds then red band...humbling! I did try working my muscle ups before the WOD, but I have not been able to make the transition
since I had Bryna. Jenn and I are now on a mission to get them by summer! By the way, if you want to post the coaches WODs on Beyond the Whiteboard, look them up by putting in W.1 or W.2 and so forth. I also have one named Scaled W.2 for the pull ups and dips.
They will all read W.# CFFTW Coaches WOD. Good luck to everyone who has not done it yet! Loved the KB, hated the rest! CF definitely exposes weaknesses!

Shannon commented on 25-May-2011 07:18 PM

Talk about humbling! A muscle up can humble me faster than anything else it seemed today. I got 'em but man the took the breath right out of me! 2 rounds and 11 KB RX'd. The KBs almost knocked me over in the beginning. That is a ton of weight to be swinging
around like that. I have to say I was very proud. Then I thought it best to jump in on tabata squats (15). That was dumb but I made it through. Thanks to everyone who cheered me on and great job T-roy who did the workout by my side!

Reed commented on 25-May-2011 07:25 PM

DL 245,265,295,315,335(2) Tabata 12 Wow, that first round of tabata killed me! I started way too fast! Good job to Shannon and troy who both killed the Coaches Challenge. Also good job to Ash, your rowing looked really strong.

Charlie commented on 25-May-2011 08:18 PM

3x5 squats: 185,205,225,245,265(1)-PR then slightly modified a wod from last week-4 rds 800m run,15wb,10 box jumps (24"),5 hand stand push ups: 19:40 thanks for the push, corey. you would have had me if the run was shorter.

Corey commented on 25-May-2011 09:10 PM

Back squats - 3x5 - 185, 205, ,225, 245(1), 235. Then the wod Charlie explained - 20:20. Just tried to keep him in my sites on those runs. Way to go Troy and Shannon on the Coaches' Challenge. That wod is no joke.

Michele commented on 25-May-2011 10:11 PM

Way to rock the Coaches WOD Shannon and T-Roy! Wow! I am in absolute awe of your muscle-ups Shannon! Y'all both did awesome! You should be proud! DL 105-115-125-135-145. Form was breaking on last set. Not too bad for 3 reps considering my PR is 150. Gotta
work on that number! Looking forward to the upcoming 6 weeks of strength training! Tabata Squats - 16. Had 18 for the first 6 rounds, but those don't count, of course!

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Oly Class & Saturday WOD

We will have a regular schedule this am! The Oly Class will be at 8 am and then regular classes at 9 & 10 am. No Muay Thai today. We will continue Muay Thai next Saturday.

WOD

Dynamic group mobility before the WOD

Interval Rowing 200m-400m-600m-400m-200m (rest 1:1)

Tabata Air Squats 

Tabata (anything else, pick another movement such as KB swings, push-ups, thrusters, etc...)

Post time to comments

Comments (1) | Permalink |

Comments

Reed commented on 05-Feb-2011 05:37 PM

I went in to work this morning so I couldn't make this mornings Oly class. When I got home Shannon and I did a little something I like to call 'Hell in the Garage'. We did Tabata Squats,Push ups, Lunges and sit ups. Wow! Ok, heres the damage: squats 18, push ups 10, lunges 12, sit ups 9. We only rested 10 seconds between movements, straight from one to the next. Ready to get back in the Box!

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Tabata Rows

WOD

Dynamic group mobility before the WOD

Tabata Rows - 8 rounds 20 secs on, 10 secs off

Rest

100 KB Swings for time 1.5/1 pd

100 Sit-ups for time

Post shortest distance in meters for tabata row score and times

OLY Class in the morning @ 8 am!

"Old to New"

I see it happen every year around this time, people start out the new year with a desire or goal of changing old habits into new ones, but they end up missing the mark or never reaching their goals. Why is this? Most people who start out with a goal for the new year are well intentioned to reach it, but lack the skill set of habits to reach it. Here are some tips that I have found create success when wanting to change old habits into new.

Write your goal down and commit to a date to reach it

Develop a simple PLAN to achieve your goal

Immediately develop accountability with someone else who you trust and respect

Start "small and simple" don't overwhelm yourself with huge change initially

Do something everyday to reach your goal - the key to your success is hidden in daily routine

Once your goal is reached, celebrate!

So, you want to be fitter for the year? What is your specific goal, what is the plan, who are you being accountable too, what small steps have you created, are you doing something everyday, once you reach it how are you going to celebrate?

Comments (3) | Permalink |

Comments

Tina Neuwirth commented on 21-Jan-2011 07:53 AM

Way to stick it out today AM crew! That was a killer! Make sure to STRETCH - hips, abs, and wrists (if your grip is sore from grabbing that KB). I did the Tabata row (a little conservatively, and the first one I was saying bye and not exactly going as hard as I should have): 76 (low, first round), 80, 80, 79, 80, 80, 80, 81. For those of you tall, powerful guys who were not happy with your numbers, go to Crossfit.com or Concept II site and watch some video for helpful form tips. I also did the KB swings with the 1 pood but had to break it up more than normal: 4:47. Did not do the sit ups for obvious reasons! I have about 3 weeks to go (if she's on time)! Have a great weekend everyone.

Peter commented on 21-Jan-2011 12:47 PM

Rough morning! I'm still recovering. Tabata rows: 117-113-108-102-99-95-95-96. A score of 95 overall. I felt really ill for some reason after this and had to take an extended break. I came back for the 100 situps and finished in 3:24. I then tackled the 100 KB swings as Rx'd and unbroken coming in at 2:59. Remember...the more you rest the harder it gets! Have a good weekend!

Corey commented on 21-Jan-2011 08:00 PM

Rows - low of 99. 114, 114, 111, 108, 105, 101, 99 (doh!). Well below my last tabata rows. Must have been the fried okra at lunch. Let that be a lesson to you HFB people. Kettlebell - 3:22. Had to rechalk my hands after 60. Sit-ups - 2:56 the ladies killed it tonight!

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Cleans

 Mom, you no longer suffer with poor breath, painful joints, and despair. God gave us exactly what we needed, an angel with human existence. Thank you for saving me from myself. I will see you on the other side. May you be three days in heaven before the devil knows you're dead.

In the loving arms of Jesus!  

Linda Lea Owens  2/3/1944 - 11/12/2010 

WOD

Dynamic mobility before the WOD

Cleans 3-3-3-3-3

Rest

Tabata Walking Lunges (20 secs on, 10 secs off for 8 rounds)

Post loads and reps to comments

Day 6 Pull-up challenge - 30 pull-ups for time (scale as needed)

Comments (4) | Permalink |

Comments

Peter commented on 12-Nov-2010 08:58 AM

185-205-215(1)F-205-210(1)F / Tabata Lunges: 19 / 30 Pull Ups: 44 secs as Rx'd. I started a little heavy on the cleans. However, Ive never broken the 200lb threshold until today. 205 was a PR for a set of 3 and 215 was a PR overall. Great effort by everyone. Terra impressive 18 on Tabatas. Then again it was only 18.

Bret commented on 12-Nov-2010 11:23 AM

Went to Crossfit Bridger in Bozeman, Montana last night...OMG..10 rounds for time: 2 muscle ups (scaled to 4 pull-ups and 4 ring deeps no bands), 4 burpees, 6 KTE, 8 pistols (4 each leg scaled to 18 in box) & 10 DU's...25:25..felt absolutely sick and dead tired.

Tina Neuwirth commented on 12-Nov-2010 12:08 PM

Did the 3x10 ring rows and push ups. Then Tabata lunges: 20-20-20-20-19-19-18-18. I SO wanted to tie or beat you, Pete, but my legs just wouldn't go any faster those last two rounds. I could have had 21 the first two rounds, but I was trying to "save" just a little to maintain my numbers...even though I know you are supposed to go all out regardless! I won't use the extra weight excuse today, because I did not spend my legs first on heavy cleans. So, you got that one fair and square! Total reps, I think I was behind you by 4. Oh well, nice to have something to shoot for! On another note, please pray for Darin and his family as he lost his mom last night. We know she is no longer in pain and is with our savior, but it is never easy to have to say goodbye. I know she will be missed.

Reed commented on 12-Nov-2010 07:42 PM

I'm really sorry to hear about your mom Darin. You and your family will for sure be in our prayers. I did the workout tonight but it seems kind of insignificant now. Cleans: 95, 115,135,145,155 pull ups 36 seconds Tabata lunges 15 and I also did my ring rows and ring push ups from last night.

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Mental Check

WOD

Dynamic mobility before the WOD

Tabata Rows -20 secs on / 10 secs off for 8 rounds

KB Swings 4x10 (not for time, swing KB that is heavy for your capacity)

KB Overhead Press 3x10 each arm

Post tabata row score and loads to comments

NYC 2010 Missy

"Minds Eye Perspective"

How we see ourselves and how others see us can be two totally different perspectives. Every now and then it is a good mental exercise to get the opinion of someone your trust about your performance or maybe in an area of self awareness. We are what we think we are! Now, that is not say that if we think we are a super-hero, we are. But, our own abilities can be limited by the power of our mind. 

Getting a fresh perspective from someone else can be very therapeutic. It is difficult though to be that vulnerable, because we might hear something about ourselves that we don't want to hear. Sometimes what we need is not always what we want. 

So this week work on getting the perspective of someone you trust. It might be in the box, on a lift or technique issue, or it might be on some other life issue. Let's all begin to get a "right" perspective on who we are, and what were all about. Have a great rest of the week. Today is hump day!

Comments (6) | Permalink |

Comments

Cesar commented on 06-Oct-2010 11:43 AM

Great job this am all. Tabata row was a serious gut check for me. Finished with 99m as my low....one more meter!

Tina Neuwirth commented on 06-Oct-2010 03:33 PM

Tabata rows: high 80m, low 73m, total 650m. Felt ok, but not going 100%. Then KB 4x10 with 1.5 pood (53#), and KB SP 3x10 with 25# KB. Good all over soreness!

Corey commented on 06-Oct-2010 06:42 PM

Tabata rows - 104 meters. 4x10 kb swings - 2 pood. 3x10 kb press - 35# on first two sets then went to 53# and got all 10 on right arm and 6 on left arm.

Athena commented on 06-Oct-2010 08:54 PM

Tabata Rows: 76m. First 6 were above 80 but fatigue just crept up and hit me. 77 and 76 for the last two. And again, that first pull each and every time! Great job 5:30pm class!

Michele commented on 06-Oct-2010 09:29 PM

Tabata Rows:73 KB swings with 1 pood, KB press - 18# wasn't going well so I switched to 15# dumbell and finally got the hang of it.

Reed commented on 06-Oct-2010 09:47 PM

Tabata row: 93. KB swings, 53#. KB press 35#. My rows were all above 97 but that one 93 is the only one that counts. I did improve from last time though, I think it was 82. Corey u killed it! No, for real, I think I heard the concept 2 beg for you to give it a rest. I know thats a little over the top but that really impressed me. Way to go man.

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"Row-fest"

WOD

Tabata Rows - 20 seconds on / 10 seconds off for 8 cycles (use interval row settings on C2 to record distances)

Rest 5 min

Three rounds for time of

Box jumps 15 reps 20"

Overhead Squats 10 reps 45/35

L-Pull-Ups 5 reps

Post distances for row intervals and time for METCON to comments

"What we do in life is echoed in eternity...Gladiator the Movie"

Comments (3) | Permalink |

Comments

Aaron Russell commented on 17-Apr-2010 10:37 AM

CFFTW WOD. 759m and did four rounds 7:55.

Corey commented on 17-Apr-2010 07:50 PM

Sorry to miss the wod today. Squeezed in a short one this afternoon at home - half Cindy - 10 min AMRAP - 5 pullups, 10 pushups, 15 squats - 12 rounds even. I hate my pullup bar. Then did the position hold from the article Dman posted a few days about about building an olympic body - 60 seconds straight in the first planche progression, the Frog Stand - balance on your hands with your knees against your elbows. Only hands touching the floor. Knees on elbows help support your body weight. Very tough. I was able to hold it the full 60 sec, but barely. After reading the article it sounds like these holds will really benefit other movements. I'm going to try to do this once a day and see how it goes. I guess I can move on to the next progression - the Tuck Planche. Holy schnykie.

Coach D commented on 17-Apr-2010 11:27 PM

Corey, I love these skill ex.. They will indeed help your ability to handle your own weight, improve your balance, body awareness and agility. Rock it!

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