Happy Halloween!!

Pumpkin carved by our own SNCF athlete Catherine Nance. 

CrossFit Rest Day. Have a safe and Happy Halloween.

"Angie"

        Major Lamelza and SSgt. Garcia during the "Filthy Fifty."

Main site WOD:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Tadpoles:

20-25 Pull-ups

20 Push-ups, 30 Box Push-ups, OR 35 Wall Push-ups

20-25 Sit-ups (No crunches)

20-50 Squats (dependent upon ability)

Post time to comments.

Overhead lifts

Main site WOD:

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Post loads to comments.

Squat Cleans

Main site WOD:

Squat Cleans 1-1-1-1-1-1-1

*Everyone is a Fire-breather today. If you still haven't gotten the Squat Clean down, use a PVC pipe and practice. Try with light Dumbbells as your skill improves.

Rest Day

Main site Rest Day. Enjoy.

"Elizabeth"

Main site WOD:

 "Elizabeth"

21, 15, and 9 reps for time of:

Clean 135 pounds

Ring dips

Tadpoles:

15, 12, and 9 reps of:

Dumbbell cleans (scale weight to your ability)

Bench or bar dips

Post time to comments.

CrossFit Total

Main site WOD:

"CrossFit Total"

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post loads to comments.

Run 400

Main site WOD:

Four rounds for time of:

Run 400 meters

Rest 2 minutes after each round.

Tadpoles:

Run/walk 200 meters. (Try to Run each round.)

Post times to comments.

Great informative video from Brain Mackenzie about CrossFit training vs. long, slow (oxidative) training. [wmv] [mov]

CrossFit Rest Day

                                        Mark and Mark 

It's a Rest day. Visit the couch or catch up on a WOD you missed. 

RUN

Main site WOD: Run 5K

Tadpoles: Run/walk 1-2 miles depending on ability.

Yeaaaa BURPEES!!!!

Main site WOD:

Ten rounds for time of:

12 Burpees

12 Pull-ups

Tadpoles:

Seven rounds for time of:

5 Burpees

5 Pull-ups (beginner, modified, assisted)

Post time to comments.

Jess Mc. improving her Olympic lifting.

5-7-10 of 95

Main site WOD:

Complete as many rounds in 20 minutes as you can of:

95 pound Thrusters, 5 reps

95 Pound Hang power clean, 7 reps

95 pound Sumo deadlift high-pull, 10 reps

Tadpoles:

Complete as many rounds as you can in 12 minutes:

10-25 pound Thrusters, 5 reps

10-25 pound Hang Power clean, 7 reps

10-25 pound Sumo deadlift high-pull, 10 reps

Post time to comments. 

CrossFit Rest Day

Rest or play.

The Fire of "Fifty"

Main site WOD:

"Filthy Fifty"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking lunges, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Tadpoles:

15-25 as the listed above.

Post time to comments.

Girls that will kick your butt

Main site WOD:

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand push-ups

10 One legged squats, alternating

15 Pull-ups

**No scaling for "Mary." This is a Fire-breather only WOD.

Tadpoles:

"Cindy"

Complete as many rounds in 10 or 12 minutes as you can of:

1 Pull-up or 3 Jumping pull-ups

4 Push-ups 

(Box or wall push-ups can be subbed) (NO push-ups from the knees)

7 Squats

Post your choice of girls and rounds completed to comments.

Max Effort

                             Jess training the Olympic lifts.

Main site WOD: Snatch 1-1-1-1-1-1 reps

Post loads to comments.

CrossFit Rest Day

Main site rest day. Catch up on missed WODs, play sport, or sneak in a nap and relax. 

Squat cleans and GHD sit-ups

Main site WOD:

For time:

135 pound Squat clean, 10 reps

50 GHD Sit-ups

135 pound Squat clean, 8 reps

40 GHD Sit-ups

135 pound Squat cleans, 6 reps

30 GHD SIt-ups

135 Squat cleans, 4 reps

20 GHD Sit-ups

135 pound Squat cleans, 2 reps

10 GHD Sit-ups

Post time to comments.

Deadlifts

                           Major Roche and Staff Sgt. Garcia 

Main site WOD:

Deadlift 3-3-3-3-3

Post loads to comments.

Seven rounds

                  Mark working on the Snatch during "Snellen."

Main site WOD:

Seven rounds for time of:

75 pound Shoulder press, 21 reps

21 Back extensions

Tadpoles:

Four rounds for time of:

10-25 pound Shoulder press, 10 reps

10 Back extensions or Good mornings

Post time to comments.

CrossFit Rest day

Godspeed

SO1 Joushua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. Godspeed Mr. Joshua and all our fallen heroes. 

Main site WOD:

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlifts, 15 reps

Tadpoles:

Three rounds for time of:

Run/walk 200 meters

10 Sit-ups

10-35 pound Deadlift, 10 reps

Post time to comments.

Crazy Canuck

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwall District, Kandahar Province, Afghanistan.

Main Site WOD:

Fire-breathers:

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Tadpoles:

Three rounds for time of:

5-15 pound Dumbbells spilt clean, 10 reps

15 Beginner, modified, or assisted Pull-ups

Post time to comments.

Firefighter Tribute

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his truck responding to a call.

Main Site WOD:

Fire-breathers:

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

Each Burpee terminates with a jump one foot above max standing reach.

Tadpoles:

Three rounds for time of:

5 seated or squat Muscle-ups

15 Burpees

Post time to comments.

CrossFit Rest Day

Catch up on missed WODs, play sport for active recovery, or just Veg out.

Want to read about something stupid I did this weekend? Of course you do. Go to the comments section for Saturday October 4, 2008, and read my comments. Stupid is as stupid does. Oh yea, as punishment to myself for contracting "Knuckle-head-itis" I will do "Barbara" again soon. Stay tuned for the results.

Pull-ups

Main site WOD:

Weight Pull-ups 1-1-1-1-1-1-1

Tadpoles: 

Even if you add as little as 5 pounds to each round you're making improvement. If you can't do a Pull-up yet, do 5 rounds of 5 reps with 2-4 minutes rest between rounds. Can be assisted or modified. Be sure to post what kind you did.

Post loads and body weight to comments.

Ultimate Olympic lifting

Main site WOD:

Five rounds for time of:

135 pound Deadlift, 15 reps

135 pound Hang power clean, 12 reps

135 pound Front squat, 9 reps

135 pound Push jerk, 6 reps

Post time to comments.

Tadpoles:

Three rounds for time of:

PVC or 25-65 pound Deadlift, 15 reps

PVC or 25-65 pound Hang power clean, 12 reps

PVC or 25-65 pound Front squat, 9 reps

PVC or 25-65 pound Push jerk, 6 reps

"Barbara"

        Mark working on his flexibility after the "Filthy Fifty."

Main site WOD: 

"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.

Post time for each of five rounds to comments.

CrossFit Rest Day

Shredded!! Paleo vs. Type 1 Diabetes By Robb Wolf

Rest, play sport, or catch up on a missed WOD. 

Running clock

            Sean, Ankit, and Bryce training with the jump box. 

Main site WOD:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute.....

continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

***Leave your ego at the door and save your back. Scale weight according to ability. Come to class for refresher on the Olympic lifts.

"Nate"

Main site WOD:

"Nate"

Complete as many rounds in 20 minutes as you can of:

2 Muscle-ups

4 Handstand push-ups

8 2-pood Kettlebell swings

Post time to comments.