Becky Conzelman, Outlaw CrossFit, 2:08 Diane - video [wmv] [mov]
WOD:
Today we will run 15 miles…..
April Fools….
For time, complete the following;
10 Front Squats
40 yard sprint
8 Front Squats
60 yard sprint
6 Front Squats
80 yard sprint
4 Front Squats
100 yard sprint
2 Front Squats
Scaling options: Rx’d = 135# Men 95# Women
(Men 115# or 105#) (Women 85# or 65#)
The Women’s Final Heat from the Carolina Sectionals by CrossFit Again Faster - video [wmv] [mov]
Nice job everyone on a great day of Crossfit Total. We saw non-stop PR’s on all lifts and it was really fun and impressive to watch. Keep up the great work gang.
Five rounds for time of:
5 Burpees
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post time to comments.
CrossFit Level 1 Seminars: Bagram Air Field, Afghanistan, ADF Brisbane, CrossFit Twente, CrossFit OKC, CrossFit Refinery
Due to some previously scheduled instructional engagements, Coaches may not be available for the 8am class today. There will be at Coach at the 6am class and I will be at the box no later than 9:30. If you feel comfortable completing the Crossfit Total on your own, you may do so. I apologize for this inconvenience and appreciate your understanding.
Anthony
“Just Squat:” At the Chalkboard with Greg Glassman, a CrossFit Journalpreview video [wmv] [mov]
Crossfit Total;
1 Rep Max Deadlift
1 Rep Max Press
1 Rep Max Back Squat
Please be sure to log these result into your WOD books. We will need this data for the next 6-8 week strength cycle.
Big Dawg Mantra
I know you…
I know you’re bigger, faster and stronger than me.
I know your Fran time is lower, your 5k is quicker and your deadlift is heavier.
I know you have 1,000 views on YouTube.
I know you’re a “WOD” warrior.
I know you, but you don’t know me.
You don’t know what’s in my head, what’s in my heart, what’s in my soul.
You don’t know that pain is my ally.
You don’t know that sweat and blood are my training partners.
You don’t know that I’m unbreakable.
I know you train in your temperature controlled gym with the tough sounding name while I’m training in garage exposed to the elements. In the heat and in the cold, in the humidity, rain and snow, I’m forging mental toughness. I’m tempering my resolve. I’m fueling my passion. I’m getting ready for the day that we meet.
I know your 1,000 YouTube views won’t mean shit in front of 1,000 spectators. I know when the heat goes up I go big and you go home.
I know you don’t know me…but you will.
“Moved to Mate” by Dr. Steven Platek, the CrossFit Journal.
Now that the mercury is finally starting to move, the box with be getting hotter. That means you will need to pay more attention to your hydration, and not just right after the WOD when you’re seeing stars. Check out this video on how improper hydration can hurt your game.
“Hydration” with CrossFit Endurance, by CrossFit Again Faster - video [wmv] [mov]
WOD:
5 - 100 meter sprints Rest 1 minute between efforts and make each one 100%
A1- Dumbbell Thrusters 5 sets of 5 reps (HEAVY) Rest 60 seconds
A2- Turkish Get up 5 sets of 5 reps each arm (HEAVY) Rest 60 seconds
Alternate between A1 and A2 5 times
Due to unforeseen scheduling issues the “mini Crossfit Games ” in Miami will be moved back one week to May 8th.
“The Triplet” from the 2010 CrossFit Games Carolina Sectionals - video [wmv] [mov]
These should be max effort presses. Pick a weight you can press no more than five and so on.
rest as needed between sets
Amrap x 3 sets with 10% of your body
20 seconds on- 10 seconds off for 4 minutes
Post your one rep push press load, max set of pullups and lowest number of situps
Amrap in 20 minutes
10 walls balls
10 box jumps
10 deadlifts (men 205/ women 145)
10 burpees
Rob Orlando wins the Viking Fest Strongman Competition (Under 200lbs division at a body weight of 195lbs) - video [wmv] [mov]
Day 1 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]
WOD:
For time….
1500 meter row
400 meter Sand Bag Carry
1 mile run
Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]