July 20, 2011
5 min Row for Calories
4 min Box Jumps
3 min Wall Ball
2 min Pull Ups
1 min Burpees
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filed under: WOD
July 19, 2011
Give your Goat a name and whip him/her into shape
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10 min Row @ 65-70%
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Goat (göt) – an exercise or movement that makes you cringe; you are very bad at your Goat, you hate your Goat, and usually try to avoid it whenever possible.
***Open post to read more.
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filed under: WOD
Goat – an exercise or movement that makes you cringe; you are very bad at your Goat, you hate your Goat, and usually try to avoid it whenever possible.
What’s your Goat? What do hate to see on the blue board? What skill or movement do you need to work on most?
Today is your day to identify a Goat and go to work on cleaning him up. Once you have ID’d the weakness you want to tackle, get with your Coach to discuss progressions, skill work, and supplementary exercises and go to work. By the end of the day create a measurable goal to whip your Goat and formulate a plan to accomplish this goal (get with your coach for ideas/help). Post your Goat and goal to comments.
*Burpee penalties for not setting a goal
July 18, 2011
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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filed under: Hero WOD
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You did a great job, Janet!! This was a hard one, and I’m feeling it today!
July 15, 2011
A. Hang Power Snatch 4×3; r/r – 2:30 min
B. Snatch Balance 3×4; r/r – 90s
C1. Challenging Pull Ups 3×12; r/r- 10s
C2. Heavy Unbroken KB Swings 3×21; r/r – 90s
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Open Post below to read more about the Snatch
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The Snatch – From ground to overhead in one fluid movement
Pyrros Dimas, BW-185lbs, Personal Best Snatch 397lbs
Why snatch?
First and foremost because it is fun. You can’t master the snatch in a week, month, or a year. There is always room for improvement, some people may be turned off by the technicality of the lift but for me that makes the snatch more enjoyable. It is more of a personal fitness journey, and not a destination, you keep chasing improvement because perfection is impossible.
The snatch will make you strong, fast, flexible, coordinated, and functional. Yes, please, and thank you; I would like all of the above. Check out my boy Pyrros Dimas below….one of the most powerful human beings on the planet!
Hang Power Snatch
Pyrros Dimas WR Snatch
July 14, 2011
3 Sets of
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250m Row
12 Push Press
r/r – 2 min
12 Front Squats
200m Run (1 Lap)
r/r – 3:30 min
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Record load and time for each interval
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filed under: WOD
July 13, 2011
10 min Practice:
Handstand, HSPU, HS Wall Runs, or Hand Stand Walk
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AMRAP in 15 min
5 Burpee-Candles
10 Toes to Bar
50′ Broad Jump
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Overhead Squats: 185 (BW) x 15 reps
Overhead Squats – 1 rep at bodyweight (185 lbs).
Muscle up on the rings.
GOT SEVERAL GOATS (determined by going through the blog and measuring frown frequency), HERE WE GO! –>
10 consecutive DU, 1 kipping pullup, 10 air squats (“perfect form”), 100 unbroken 25# KBS, *respectable Karen time*…
I have a long list of goals, but I’m just picking a couple to post.
-20 consecutive double-unders (hopefully very soon!!)
-1 kipping pull-up
What i love about CrossFit, though, is that it makes you continually want to strive to be better in everything!!
Thanks for your encouragement and for pushing us to be better, Matt!!
Ashley already knocking one goal off her list….20 consecutive double unders yesterday!
20 unbroken kip pullup
3.30 min 800 m run
Ok tell me if this is too easy b/c I can always work on something 25 box jumps unbroken, or 800 in 6 min, and I do want to be able to a kipping pull up by the end of the year!
Those are all good, but I am going to push you on the 800m Run….how about sub 5 minutes
- 5 Unbroken Straight Pull-Ups within the next two weeks
– 5-10 Consecutive Double-Unders
I like the pretty picture of the goat by the way.
Don’t talk bad about the goat, you will get Janet all riled up!
3 of my 50 goats: 20 unbroken kipping pull-ups (thanks Shayne for raising my original thought of 15); 5 hand stand push-ups (kipping acceptble if I can figure out how); 5 good pistols (each leg)…nothing like accountability – thanks Matt!
225-250lb DL
10 double unders; 30 second hand stand w/out aid of the wall; 5 hand stand push ups (wall aided); 25 pull ups (unbroken); etc…etc…etc… – goal end of August – Hookem Horns.
Ok I love goats so it’s hard for me to talk about whipping them
But I dislike cockroaches, so… mine are 50 double unders, 5 ring dips, 15 unbroken thrusters at 65.