Drag a friend to our Saturday WOD tomorrow!  We will have some friendly competition that is sure to please.
 
20 Aug 10
 
Clean and jerk 2-2-2-2-2-2
 
Then
 
5 toes to bar
7 Dumbell hang clean and jerks/push press
9 Ball slams (go heavy)
As many rounds as possible in 15 minutes
 
Post load and rounds completed to comments

Lindsay with the time to beat on yesterdays WOD.  That's a thirty pound KB and she completed all three sets without setting it down!
 
We have started a barbell club on Monday/Wednesday/Friday from 4:30pm to 5:30pm.  This program is focused on strength and power development.  Participants will be placed on a novice program with linear progression and move to an intermediate program as needed.  If you are interested let us know and we can give you more information.  This is a great program for the competitive athletes out there who need to get stronger and faster.
 

 
19 Aug 10
 
Front Squat 5 x 3
Bench Press 3 x 5
2 minutes of L Sits
 
Then
 
2 X 200M row with 45 second rest interval 4 x 100M row with 30 second rest interval 8 x 50M row with 15 second rest interval
 
Post loads and total time on the rower including rest intervals
 

There was some awesome effort on the bear crawl WOD yesterday.  The morning crew ended up crawling a tad farther than 20 yards (they need a measuring wheel) but put up some amazing times despite the distance.
 

 
18 Aug 10
 
Skill work
 
Then
 
"Helen"
Three rounds for time of:
400m run
21 KB Swings (53/35)
12 Pull-ups
 
Post time to comments

We turn to CrossFit Football for our workout today for a couple of reasons.  Its hard to escape that football season is in full swing.  Even one of our members, Ryan, who has taken his back squat from 135lbs to 220lbs for 3 sets of 5 in just about a month, is absent this week because he started 3 a day practices.  He will be back next week to continue his linear progression with a modified in season schedule and will take that squat to 300lbs with some hard work in no time.
 
Secondly, CrossFit Football is coming to Ft Meade for a certification in October.  I and our strongest member Pat will be heading down to get certified on their methods.
 

 
17 Aug 10
 
Deadlift 5RM
Pull-ups 3 x failure
 
Then
 
Courtesy of CrossFit Football
 
4th Quarter is Ours
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds ****5 Deadlifts - 315 lbs 10 Burpees
 
****we will use 70% of your 5RM if your 1RM is not above 400lbs.
 
Post loads and time to comments

The sand bags have arrived.  We will be assembling them this week and hope to have them ready by this weekend. 
 
Take a look at Pat post Tabata WOD.  Who knew 20 seconds of work followed by 10 seconds of rest for a total of 2 minutes and 40 seconds of work could cause such destruction? 
 

 
16 Aug 10
 
Beginner
Back Squat 3 x 5
 
Intermediate
Back Squat 5 x 5
 
Then
 
As Many Rounds As Possible in 15 Minutes
5 Push Presses (135/95)
10 Ring Dips
15 Box Jumps
 
Post load and rounds complete to comments

It looks like we will have a pretty good group for the Saturday WOD.  Not sure what crazy team workout we will have but as usual it will prove to be a good one.  We may even have a couple beers on ice.
 
Our sandbags will be here any day! 
 
 
13 Aug 10
 
Power Clean and Jerk, work up to a 1RM
 
Then
 
12 Clean and Jerks (65% of your 1RM)
40 double unders
9 Clean and Jerks
30 double unders
6 Clean and Jerks
20 double unders
3 Clean and Jerks
10 double unders
 
Post loads and Time to commenst

We had great performances all the way around on "Fran" yesterday.  Dave and Pat finished as required with some great times.  Pat will be sub 4 minutes before long once we build his work capacity and Dave will be right there once we get his squat and press stronger.
 
Mallory and Cindy have nearly mastered the kipping pull-up and with daily practice will be banging out handfulls of them soon.  After they let the callus rips heal of course!
 
Welcome to Steve or newest member.  His second WOD out of the gate was "Fran" and he still promised to come back again this week!
 
12 Aug 10
 
Overhead Squats 3-3-3-3-3
 
Then
 
Tabata Ball Slams
Tabata Sit-ups
Tabata Ball Slams
 
Do not rest between cycles.  Start with ball slams, move directly to sit-ups, and finish with ball slams.  Record the lowest amount of reps for each Tabata cycle and add the three for your score.
 
Post loads and time to comments

We've been open over a month and haven't done "Fran" yet so I figured there is no better time to introduce a few of you to her.  To get you ready for what you will be doing tonight take a look at this video.
 
11 Aug 10
 
Skill work
Pull-ups and thrusters
 
Then
 
"Fran"
21-15-9 reps of:
95/65 Pound Thrusters
Pull-ups
 
Post time to comments

10 Aug 10
 
Mobility/movement prep work
Pull-ups 3 x failure
 
Then
 
10 rounds for time of:
3 x Deadlift (70% of one rep max)
5 x no touch clapping push-ups
100m row sprint
 
Post reps and time to comments

It will be another hot week at the gym.  Make sure you are drinking plenty of water all day.  Do not try and play catch up on your water consumption after the workout.
 
 

 
09 Aug 10
 
Beginner
Back Squat 3 x 5
 
Intermediate
Back Squat 5 x 5
 
Then
 
3 rounds for time of:
10 Broad Jumps (6' minimum)
21 KB Swings (70/53)
24 Push-ups
 
Post load and time to comments