WORKOUT OF THE DAY
2010 NorCal Sectionals Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)
Jon: As part of my strategy I ran the 800 slow so that I wouldn't be too tired to do the overhead squats. I ran a little too slow.
Jon: I found it easier to snatch the weight rather that clean and jerk.
Jon: I only did 12 reps, the winner of this event did 71!
WORKOUT OF THE DAY
10 rounds for time
20m Walking Lunge
10 Pull-ups
10 Ring Dips
For those of you who are still working on your kipping pull-up, here are a couple of great tutorials presented by Coach Adrian Bozman, aka the Boz. Adrian is a coach at San Francisco CrossFit as well as an integral member of the CrossFit HQ staff.
WORKOUT OF THE DAY
“The Bear Complex”
A sequence of The Bear Complex is:
You will perform seven sequences in a row to constitute one round. You may rest at any point during a sequence except when the bar touches the ground. The bar is touch and go when it is on the ground. Perform five rounds. Rest as needed between attempts. You are shooting for max weight in last round.
We last did this workout July 13, 2010.
Here’s the video again to remind you of how the sequence works.
Yeah, we do some things in CrossFit that others might think are crazy or insane. But where would the fun be if we didn’t?!
WORKOUT OF THE DAY
4 rounds, each for time
800m Run
Rest as needed between efforts.
We last did this workout August 7.
Running technique only varys by degree, as one goes faster the range of motion and intensity increase.
Notice that in this still that the foot on the ground is under the center of mass and the other is just under the hips. The path of the foot should resemble a wheel not a pendulum.
WORKOUT OF THE DAY
5 rounds for time
15 Hang Squat Clean, 135/95lbs
30 push-ups
Yes, more cleans! The last time that we had cleans in a workout many of you had to slow it down and really focus on your technique. That was a good thing because you are now a better olympic lifter. Today you are going to push the envelope. You’re going to add a little more weight this time and try to go a little faster. Does that mean that you can let your technique drop off? No! Go faster and heavier with good technique.
Ruben finishing his second pull and ready to drop under the bar.
Amy in the squat phase of the clean.
WORKOUT OF THE DAY
“Annie”
For time
50-40-30-20-10 of:
Double-unders
Sit-ups
We last did this workout July 5, 2010. For all of you who have just recently conquered the double-under your mission is to do all the double-unders even if you can only do one at time. This may take a while, but it’s something you have to do.
Meet Angie, CrossFit Fresno’s newest CrossFitter. We can tell that she is going to fit in nicely, she’s a competitor!
Angie and Jon on the rowers.
Angie, Amy and Kristin.
Do things that you never thought you would or could do and love it!
When Carol first started at CrossFit Fresno a few months ago she had trouble getting below parallel on her squats. In this video she is not only getting below parallel, she is dropping right down into that sqaut position while doing a hang squat clean. Excellent job Carol!
WORKOUT OF THE DAY
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 are Sit-ups, and finally, the last 8 intervals are Air Squats. There is no rest between exercises.
Your score is your total reps from all 32 intervals.
We last did this workout August 28, 2010.
WORKOUT OF THE DAY
6 rounds for time
400m Run
25 Burpees
We last did this workout June 17 and it was great!
Parkour a.k.a. Free Running
Reece sent me this video. These guys are great athletes and have tremendous body control and coordination.
Here’s another video: learning parkour. It’s not as exciting, but it’s very interesting because you get to see people practicing the skills of parkour.
WORKOUT OF THE DAY
In 20 minutes do as many rounds as possible of
10 Wallball shots, 20/14lbs
10 GHD Sit-ups
10 Back Extensions
WORKOUT OF THE DAY
50 Double-Unders
25 Kettlebells 1.5/1 pood
25 Ring Dips
50 Double-Unders
20 Kettlebells 1.5/1 pood
20 Ring Dips
50 Double-Unders
15 Kettlebells 1.5/1 pood
15 Ring Dips
50 Double-Unders
10 Kettlebells 1.5/1 pood
10 Ring Dips
50 Double-Unders
5 Kettlebells 1.5/1 pood
5 Ring Dips
Many of you are very close to stringing a bounch of double-unders together. Today is your day! You have 250 double-under oppertunities, do your best to string some together.
Great job on the rope climbs. Maybe this video will remind you of your accomplishment. Next time try it while carrying three people.
WORKOUT OF THE DAY
For time
5 rounds
9 Hang Squat Clean, 155/105lbs
3 Rope Climb
We last did this workout August 20, 2010
Have you ever had this dream?
WORKOUT OF THE DAY
“Jackie”
1000m Row
45 Thrusters, 45/35lbs
30 Pull-ups
Beware of any workout or exercise that looks easy. They are usually the ones you need to worry about. A bar without any weight on it sounds harmless enough.
AJ and Jessica doing push presses.
The CrossFit / USA Weightlifting Open is this weekend.
This meet mixes traditional olympic lifting with a CrossFit workout. You can watch the live broadcast at http://live.crossfit.com. The live feed can be a bit choppy, so you might want to check out the archived footage. The nice thing about the archived footage is that you can search for the competitions with athletes you might be familiar with. If you have never seen a CrossFit competition the commentators do a great job keeping you informed.
Click on link to go to the event site.
WORKOUT OF THE DAY
Squat Clean 1-1-1-1-1-1-1
WE HAVE WATER!
Thanks Ruben!
