WORKOUT OF THE DAY!
March 31, 2008
VOD
“But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was upon him, and by his wounds we are healed. We all, like sheep, have gone astray, each of us has turned to his own way; and the LORD has laid on him the iniquity of us all.”- Isaiah 53:5-6
NON Level 1 Clients will begin the new ELEMENTS TRAINING!
Crossfit Warm-Up
Monday 080331
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Yours Truly in the Picture!!
CrossFit Certification Seminar - CrossFit Virginia Beach
“Muscle and Fitness” presents, “CrossFit - The Toughest Workout Ever?” - video [wmv]
WORKOUT OF THE DAY!
March 29, 2008
VOD
JOHN 3:16 For God so loved the world that He gave his only begotten Son that who ever believes in Him shall have everlasting life.
STEPHEN WILL BE IN TODAY FROM 9-1PM.
CROSSFIT WARM-UP
WOD
Saturday 080329
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
OLY WOD
DROMS WARM-UP
- Snatch – heavy single
- Clean & jerk – heavy single
- Front squat – heavy single
- kipping pull-ups - 3 x max
- GHD sit-ups - 3 x 12 (add weight if needed)
WORKOUT OF THE DAY!
March 27, 2008
VOD
PHIL 4:13 I CAN DO ALL THINGS THROUGH CHRIST WHO STRENGTHENS ME.
DROMS WARM-UP
WOD
Friday 080328
Split Jerk 1-1-1-1-1-1-1 reps
NEWCOMERS MAKE SURE YOU SEE COACH POWEL FOR PROPER INSTRUCTION!!
OLY WOD
- Power snatch + 2 OHS – 60% (of snatch) x 4 sets
- Power clean + push jerk + jerk – 60% x 4 sets
- Snatch balance – heavy single; drop 25% for 2 doubles
4 rounds for time of:
row 400 m
10 sandbag underhand backward throws – 15% BW
March 27, 2008
VOD
PSALM 118:1 O give thanks unto the Lord; for He is good and His mercy endures forever
PAUL IS OUT OF TOWN THROUGH THE WEEKEND FOR A CERT. IN VA. BEACH!
HAAS AND STEPHEN WILL BE CONDUCTING CLASSES ON THE SAME SCHEDULE.
WOD
Crossfit WARM-UP
Thursday 080327
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
OLY WOD
REST DAY
Integrating the Olympic Lifts with CrossFit
Greg Everett
Work Out Of the Day!
March 26, 2008
VOD
“For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,”- Philippians 1:29
PAUL IS BACK ON THE SCHEDULE!
CROSSFIT WARM-UP
CROSSFIT HQ REST DAY
COME IN AND WORK ON YOUR LEVEL 1 REQUIRMENTS.
WILL SLOAN HAVING A SIT DOWN AFTER BARBARA
OLY WOD
- Back squat – 80% x 2 x 5
- Snatch pull – 95% (of snatch) x 2 x 3
- Rack jerk – heavy single; drop 25% for 2 doubles
3 rounds for time of:
5 Sandbag Zercher cleans – 40% BW
25 Kipping pull-ups
24 KB cross-chops – 25% BW
Post numbers and questions to comments.
Just wear weightlifting shoes. Don’t fight it. Gear of the game
Work Out Of the Day!
March 25, 2008
VOD
“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”- 1 John 1:9
Haas will be in until 8:30 Paul will be in from 5 -8
Crossfit Warm-Up
WOD
Tuesday 080325
“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.
OLY WOD
- Muscle snatch – 55% (of snatch) x 2 x 3
- 3-position snatch (floor, knee, mid-thigh) – 70% x 4 sets
- Tall clean + push jerk – 60% x 2 x 3
3 rounds for time of:
20 Sandbag suitcase power cleans (10 each side) – 25% BW
10 box jumps – mid-thigh height
10 push-up + kick backs (1 + 3)
WORKOUT OF THE DAY!
March 24, 2008
VOD
“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”- Romans 6:23
Paul will not be in today after 8:00 a.m. GYM is closed after 11 AM
Paul Will be back at 5:30 PM
Crossfit Warm-Up
WOD
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
The ball clean allows us to manage an impossible feat. That is teach the newcomer how to perform the Olympic lifts within 20min. It’s a wonderful replacement that retains all benefits of working under the bar while removing its disadvantages:“The clean and jerk and the snatch, the Olympic lifts, present the toughest learning challenge in all of weight training. Absent these lifts, there are no complex movements found in the weight room. By contrast, the average collegiate gymnast has learned hundreds of movements at least as complex, difficult, and nuanced as the clean or snatch. In large part because most weight training is exceedingly simple, learning the Olympic lifts is for too many athletes a shock of frustration and incompetence.”
-Greg Glassman (CrossFit Journal #25 [Sep.2004])
Olympic WOD
- Front squat – 80% x 2 x 5
- Clean deadlift – 105% (of clean) x 2 x 2
- Push press – 5 x 3
- Pull-ups – 3 x max
- Sandbag shoulder TGU sit-ups – 30% BW x 6 x 3
Work Out Of the Day!
March 22, 2008
VOD
“[The Armor of God] Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil’s schemes.”- Ephesians 6:10-11
DROM Warm-up
WOD
Snatch 1-1-1-1-1-1-1
“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts – the
essence of sport movement. For this reason it is an indispensable tool for developing speed and
power.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power– unsurpassed.”
-Greg Glassman (CrossFit Journal #36 [Aug.2005])
DROM Warm-Up
OLY WOD
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
Rest 10-15 minutes between exercises, but stay warm.
Post numbers and questions to comments.
We’re going for records today. Limit yourself to a maximum of 3 failed attempts before moving on to the next exercise.
WORKOUT OF THE DAY!
March 21, 2008
VOD
“But blessed is the man who trusts in the LORD, whose confidence is in him. He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”- Jeremiah 17:7-8
Crossfit Warm-Up
Friday 080321
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Warm-Up DROMS
OLY WOD
- Snatch - 70% x 1 x 4
- Clean & Jerk - 70% x 1 x 2
WORKOUT OF THE DAY!
March 20, 2008
VOD
“Like newborn babies, crave pure spiritual milk, so that by it you may grow up in your salvation, now that you have tasted that the Lord is good.”- 1 Peter 2:2-3Crossfit-Warm-Up
Thursday 080320
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
Compare to 080123
Pat’s Oly Workout Part 1: The Snatch, CrossFit Journal Preview - video [wmv] [mov]
Capt. Soto’s Sweat angel after the “Fight Gone Bad”
Rest Day
Optional Workout:
Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5
