Basics, Vol. 1 – The Squat

Forgive the crappy sound. I’m merely an amateur! Better next time!

Pics from the afternoon crew

Click on a picture to view

Graham prepares to “PICK IT UP!”

Mara prepares to clean

the catch

Stand Up!

and Jerk!

Clean-pull

Josh is a jerk… I mean…. Josh jerks … um….

Josh shows off his Russion look

Back Squat

Oh the agony! Oh the manliness!

The worst finisher in the world…

… as many jumping squats as possible in 1 minute

Graham grunts ‘em out…

My solution to not being able to overhead squat the 45 #bar – a makeshift 30# bar!

Rebecca Cummings joined us last Saturday for a modified Cindy. Welcome to CrossFit!

Workouts: Week of Jan. 10th

WOD 1 – Tuesday

Max Effort Wall Jump (I will be marking the wall with tape every three inches up to the ceiling. Stand next to the wall and jump as high as you can, trying to touch the highest mark as possible. Record the number of the marker you reach.)
1-1-1-1-1-1-1
and then,

For time:
Run 400 meters
60 Wall Ball Shots (20/12)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters

WOD 2 – Wednesday

Deadlift
5-5-5
(Warm up to a heavy five rep set. Once you have found a weight that is almost too difficult to lift five times with proper posture, attempt to stay at that weight and complete two more sets of five. Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for all five reps of a set.)
and then,

Five rounds for time of:
10 Each Arm – One-Arm KettleBell Snatch
10 Pull-Ups

WOD 3 – Friday

Overhead Squat
3-3-3-3
and then,

As many rounds as possible in 15 minutes of:
10 Ring Dips
15 Burpees
20-yard Bear Crawl

WOD 4 – Saturday

Max Rep Pull-Ups
Take a few minutes to warm up, and then with a partner counting, establish your personal best for consecutive pull-ups,
and then,

“Tabata Squats”
4 Tabata cycles of Back Squat (195/105 lbs.)
4 Tabata cycles of Front Squat (145/85 lbs.)
4 Tabata cycles of Overhead Squat (95/65 lbs.)
(Athletes will work in groups of three. One athlete will complete the entire workout – a total of six minutes – before reloading the bar and assisting his or her partners. Non-moving partners will help strip the weight off the bar during the 10 second rest periods between movements.)

Workouts for the Week of November 22nd

Tuesday – WOD 1

For Time:

75 pull ups

75 backsquats (135#/95#)

Note: For those not up to 75 pull ups in a row, you can break the set in half and perform one set before and one set after the back squats. Scale weight appropriately.

 

Wednesday – WOD 2

4 rounds for time (or 15 min):

3 shoulder press x 115 lbs

5 push press x 115 lbs

7 push jerk x 115 lbs

400 meter run

Scale weight appropriately.

 

Friday – WOD 3

As Many Rounds as Possible in 15 minutes:

3 Squat Cleans (155# / 95#)

5 weighted pull ups

7 burpees

Scale weight as needed.

 

Saturday – WOD 4

4 Rounds for Time:

3 Back Levers

10 snatches (75lbs/55lbs)

400 meter run

Note: Anyone not comfortable with the snatch should perform cleans. Scale weight appropriately.