MAX WEEK - DAY 2

WOD~

Max BS then...

AMRP15

5 DL 225/185#

10 K2E or T2B

15 Slamballs

Post weight sets and rounds to comments.

WOD~

Back squat 3x3

Then....

5min row

4 min box jump

3min HPC (95/65#)

2min slamball

1 min sit ups

If you can keep track, post total count to comments as your score. Otherwise just post weight sets to comments.

WOD~

OHS 5x1

FS 5x1

BS 5x1

Post weight sets to comments.

WOD~

15 min to find 1 rep back squat

Then....

21-28-25-12-9-6-3

DB alternating walking lunges

DB squat clean and thrusters

Post weight and times to comments.

WOD~

For max reps:

4 min rowing for calories

60 sec rest

3 min kb swing (55/35#)

60 sec rest

2 min BW back squats

60 sec rest

1 min shoulder to overhead (95/65#)

Post weight and rep total to comments.

Our last HooverBall match of the season was a blast. We had a great turn out for the wod and game to follow! Eighteen people on Labor Day is awesome!! We hope you had as much fun as we did!

WOD~

Back Squat 3x5

Then...

In teams of 2, complete:

3 Rds:

60 Double Unders

40 Walking Lunges w/ a plate, db, or sandbag

Post weight sets and time to comments.

ARE YOU A MAN OR A BEAR????

Yet another version of fire power! Bam Bam!

WOD~

Back Squat 3x5

Then...

3rds:

Bear Crawl for distance

5 man makers w/ db (45/25#)

• *Manmakers - holding two dumbbells, jump out to a plank position with a db in each hand. Do a push up, then one arm does a back row. Do another push up, the other arm does a back row. Next jump into a squat position - SET YOUR BACK EACH AND EVERY TIME, we are going to be on your cases! Squat thruster to finish off your 1st manmaker. :) Yippee!

Post time and db weight to comments.

STRENGTH DAY!

WOD~

Back Squat 3x5 -- max sit ups in a minute between rounds

Bench Press 3x5 -- max pull up attempt between rounds

Post weight sets as well as sit up/pull up attempts to comments.

Hoover Ball Photos Part 1

WOD~
BS 3x5
Bench 3x5

Then...

Team Row
Post weight sets to comment.

WOD~ Back Squat 3x5 Then.... 5 Rds: 40 ball slams 10 broad jumps Post weight sets and times to comments.

Strength Day!

WOD~
5x5 Back Squats

Then... Tabata Rowing

Post weight sets and total calories to comments.

BLIZZARD!!!!!!

CLASS IS CANCELLED DUE TO THE BLIZZARD!!!!!!! SERIOUSLY, STAY SAFE, DIG YOURSELF OUT OF THE SNOW.... THAT IS WOD ENOUGH. THE ORIGINAL POST IS LISTED BELOW, IT IS ACTUALLY DO-ABLE AT HOME. TRY IT IF YOU CAN AND POST YOUR RESULTS.

FOR ELEVATED WEIGHTED REVERSE LUNGES, GRAB A KITCHEN CHAIR, PUT YOU BACK LEG UP ON IT AND FRONT LEG FORWARD ON THE GROUND AND LUNGE. IF YOU HAVE WEIGHTS, USE THEM, IF NOT, THAT IS OKAY, JUST MORE ROUNDS. OR JUST USE A GALLON OF MILK, DOG FOOD BAG, ETC TO WEIGHT THE WOD.

ELEVATED PUSH UPS, JUST PUT YOUR FEET/KNEES ON YOUR KITCHEN CHAIR AND DO PUSH UPS WITH YOUR BACK LEG ELEVATED. REMEMBER, THE IDEA IS TO JUST DO SOMETHING. TRY IT!

WOD~
BS 3x3
Then....

AMRP15
10 Elevated weighted reverse lunges (10 on left side / 10 on right)
10 Elevated true push ups

**Although this is an AMRP, the focus of this wod is strength and proper form... so don't rush it. Make the movements slow and deliberate.**

Post weight sets and rounds to comments.

Back Squats and Burpees!

WOD~

100 Bodyweight Back Squats

Each time you put the bar down, you owe 10 burpees... sooooo try to max out on the squats each and every time so that you owe less burpees.

Post number of burpees, along with bar weight to comment.

WOD~
Back Squat 3x3

Then...
3 rds:
16 KB snatches (8 each side) 53/35#
20 pull ups

Post weight sets and time to comments.

WOD~
Part 1....
Back Squat 10-10-10

Part 2...
Tabata Rowing

Post weight sets and total calories to comments.

"Point Right!"

WOD~
Back Squat 3x3
Then...

Tabata Mash up
Deadlifts (225/155#)
Burpees

*Alternate each movement and complete a total of 16 intervals, 8 intervals of DL and 8 intervals of burpees. YEAH BURPEES!

Post weight sets and weight/time to comments.

Why all the hate?????

So I decide to be part of the group and join them in a brutal squat clean wod. Kind of me to share in there pain, isn't it? And guess what they in turn do to me....they turn on me!!!! So, so much hate surrounding my choice of socks.... it's about practicality people. Therefore, I am declaring it knee sock Friday! Come dressed to today's wod in your best pair of knee socks! Don't have any? Just grab some black dress socks and hike them up, that'll do! :) (Just ask Brett how, he is pretty good at that, along with the pant rolling from the 80s!)

WOD~ "Crossfit Total"
1 rep Back squat
1 rep Shoulder Press
1 rep Deadlift

You get 3 attempts towards your 1 rep max for each of the movements. There must be no form break. Form and safety before numbers and egos!

Post each of the highest score, along with the total to comments. (EX: 205/ 90/ 260 = 555)

Squatting

THE SQUAT = the champion of strength training. If you told me that you were able to do only one strength training exercise, I would tell you that it must be the squat. Hands down! No other exercise works your body as one whole unit in the way that squats do. With the squat, you are building strength not only in your thighs, hips, and buttock, but you are also strengthening bones along with surrounding tendons and ligaments throughout the entire lower body. In addition, it is the most functional of movements. Think about it. You are seriously squatting each and everyday of your life. You squat down to pick stuff off the floor, you squat to sit on a toilet or couch… you squat all of the time! (And yes…. You should be squatting to pick up items from the floor, NOT bending over and using your back!) However, the squat is a tricky exercise to perfect with proper technique. Poor execution of the squat can result in injuries to the knees and lumbar spine.

We have all heard that, “Squatting below 90 degrees is bad for your knees.” This is a common myth. WRONG! Think about real life situations, when you get up off of the ground, your body is already at a position that is below 90 degrees. If we do not train our muscles to adapt to this full range of movement, all too soon we will become that little old lady in the commercials stating that she “has fallen and can’t get up.” We need to train our bodies to squat deep so that we are able to perform the movement properly when we need it the most….in life! Your knee joint is strongest when it is either fully flexed or fully extended, not somewhere in the middle that is often referred to. This can create muscle imbalances and in turn lead to injuries. Not a pretty sight.

So what is the cause of knee pain that is often related to squats? The vast majority of the time, it stems from bad technique or lack of mobility. Without good mobility, a full squat cannot be fully executed. We must first increase the flexibility range of our hip in order to begin the process of squatting. As for technique, we are constantly stressing to you to lead with your hips, keep your toes pointed slightly out, maintain knee alignment and use a hip-drive to push the weight up. There are many other cues and factors that are necessary to performing a good squat, but these are key ingredients.

Once the squat has been mastered, there are is a huge range of variations that can be built upon. Familiar ones that we use are the overhead squat, front squat, pistol (one-legged squats), and jump squats. Thus proving just how vital an exercise the squat can be once properly executed.

WOD~ AMRP20 (95/65#)

5 DL

5 HPC

5 FS

5 PP

5 BS

**Compare to 7/27/09

Post rounds and weights to comments.

Models Wanted!

So, we decided that it might be a great idea to create our own little Conviction calendar. Above is January's pin ups. whhooooo whoooo (That's a cat whistle folks!) Can you recognize any members of our little community?

WOD~ Pull up beat down (Your bar exam)
10 rounds (or 20min)
1 minute of pull ups
1 minute of rest

**Compare and try to beat your numbers from 10/22/09
Post score to comments.