Archive for October, 2009

“Gwen”

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

This is an old CrossFit WOD from the archives that seems to have dissappeared. Give “Gwen” a go an get sentimental.

Rest Day

or

50  thrusters for time

“Take a moment to explore the relationship between cancer and sugar. Throw the words “cancer” and “sugar” into Google and study the results. Otto Warburg won the Nobel Prize in Medicine in 1931 (and a second Nobel Prize 1944) for his work demonstrating that cancer cells arise from normal cells by shifting from an aerobic metabolism to an anaerobic fermentation metabolism fueled by a voracious appetite for sugar. It is our suspicion that hyperinsulinism will ultimately be shown to be a two-headed hydra with cancer and atherosclerotic disease being two resultant diseases states accelerated by if not arising from a chronic and acute elevation of blood sugar. The evidence for this is fairly compelling yet largely ignored. “

CrossFit.com

“Thruster” 10 reps every minute on the minute for twenty minutes.

Record how many minutes you were able to keep up, then continue in sets of ten for remaining time. Score will be how many rounds you were able to keep up then how many sets of ten e.g. 10/6 means sets of 10 on the minute for ten minutes (completed within the minute) then 6 sets of 10 for the remaing time until 20 mins expires.

Max pull ups in 20 mins.

If you don’t have pull ups do jumping pull ups.

Inverted Burpee

100 inverted burpees for time.

or

if you can’t get the wall space

5 rounds for time of:

15 hang cleans

20 situps

Rest Day

or work on a weak skill.

“Be impressed with intensity, not volume.”

Greg Glassman

The gym is only open from 8am – 6pm today.

Congratulations to Matt S for winning both his heats at the Wounded Warrior Games at CFX.

Workout 1 from the Wounded Warrior Games.

As many rounds as possible in 10 mins
4 Thrusters 40kg (25kg)
8 SDHP 40kg (25kg)
12 KB Swing 24kg (16kg)

Scale weight as required. Substitute Dumbbell swings for KB swings.

Workout courtesy of CFX

As many REPS as possible in 10 mins:

Deadlift

Kettlebell/Dumbbell swings

Box jumps

Your score is the lowest rep count on a signle exercise, so keep them even. So if you get 60 box jumps, 40 Deadlifts and 38 swings your score is 38.

“Blame the Coin”

Flip  a coin.

Flip 1. Heads: 3 Rounds, Tails: 5 Rounds

Flip 2. H: 15 reps, T: 20 reps.      Flip 3. H: Thrusters, T: Burpees.

Flip 4. H: 20 reps, T: 25 reps.      Flip 5. H: Push ups, T: Burpees.

Flip 6. H: 25 reps, T: 30 reps.      Flip 7. H: Air squats, T: Sit ups.

Example: The WOD “group class” got last night.

5 rounds of

20 Thrusters

25 Burpees

30 Sit ups.

Record the workout you get so you can repeat it down the track. Yes, if you get burpees and burpees you’re doing 35-45 burpees each round.

Rest Day

or

Work on your gymnatics; L-sits, skin the cats or handstands.

“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.”

Mark Rippetoe