Friday, 8.31.2012

Max Effort
Handstand/1 Handed handstand practice

WOD
3rds of "DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
(M:155 ; W: 95)
We will be doing this complex for accuracy/efficiency of movement, not for time

Thursday, 8.30.2012

Max Effort
Row 250m
rest until recovered
Row 250m

WOD
4 rds
50 Wall Balls
3 min rest
1st rd @ 11ft, 2nd @ 10ft, 3rd @ 9ft, 4th @ 8ft
(M:20lbs ; W: 14lbs)

Wednesday, 8.29.2012

Amy will now be the instructor at the 4pm Monday and Friday, thank you so much for the help.
Clear your schedule for this one, light warmup and go for it.
WOD
"Jared"
4 rds
Run 800m
40 Pullups
70 Pushups

Tuesday, 8.28.2012

Max Effort
5 min Kb Windmill practice
http://youtu.be/z-1Z_EfQLK8
I prefer to drive my hips backward a little more than demonstrated in the video, but this will depend on the relative length of your torso. GO LIGHT!

WOD
3 rds
15 Thrusters
50 Air Squats
Run 400m
(M: 115 ; W: 85)

Monday, 8.27.2012

Max Effort
Max Rep Hspu for 3 sets
(May do on paralettes, "normal," kipping, feet on box)

WOD
12 min Amrap
10 Burpee Pullups
50 Box Jumps (M: 15" ; W: 12")
50 Side to Side hurdles

Friday, 8.24.2012

Jordan will be coming back to the program as soon as fire season is over so this scheduling dilemma will be resolved soon. I will keep you updated as to when this will be happening. Hopefully we don't have a long summer...
Max Effort
Bent Over Row 3x10
demo: feels funny referencing bodybuilding.com but this is what I'm looking for
http://youtu.be/-xlBxIMqh3A

WOD
3rds
30 Wall Balls
30 Lunges
30 Ball Slams
(M:20 ;W: 14)
*All Movements done with the med ball. For lunges hold ball in whatever position is most comfortable and for ball slams throw ball between feet and attempt to catch on first bounce.

Thursday, 8.23.2012

Max Effort
Paralette L Sits 3x attempts for max time

WOD
Amrap 12
3 L Pullups
6 Toe to bars
12 Single arm Db thruster (each arm)
24 Box jumps
(M: 35lbs, 18" ; W: 20lbs, 15")

Wednesday, 8.22.2012

So here is the scoop... Currently we are looking for an instructor for the 4pm Monday and Friday as well as the Tuesday at 6pm because right now nobody can cover it, this is temporary! As a result now all CrossFit members will be able to check out the CrossFit key at the DAC front desk, just like you would if you were getting a lock for a locker. I will make sure that I am posting the WODs a day ahead of time along with the best youtube demonstrations I can find. If I can help in anyway please let me know. Post questions to comments and I will address any of your concerns. If you feel like this program can no longer meet your needs I do understand but I am always available for coaching on the side during weekends.
WOD
5rds
12 Snatch Grip Deadlifts
9 Hang Power Snatch
6 Overhead Squats
(M: 115 ; W: 75)

Tuesday, 8.21.2012

No instructor tonight for 6pm, some changes will be happening with scheduling and instruction because of my move to Sacramento but it will all be sorted out by the end of the week. Sorry for the inconvenience!!! And if you have questions please post them to comments

Use these progressions to do your hang cleans
http://youtu.be/X7OvA_bUWik
Max Effort
Hang Clean 5x2

Demo: http://youtu.be/M11rVyvCyiE
WOD
"Helen"
3 rds
Run 400m
21 Kb Swings
12 Pullups
(M: 24 kg kettlebell ; F: 16 kg kettlebell)

Monday, 8.20.2012

This is what we're going for

http://youtu.be/n-fghjEe5Tk

Skill

Planche Practice

WOD

Amrap 12

5 Hspu

10 Pullups

15 Dips

50 Double Unders

Buyout

30 Switching from elbows down plank position to pushup position

Announcement

Won't make it in to the 6am or 4pm today. Gluten exposure while out to eat has sidelined me. For the wod here is a good video demo- skip to 2:45 for the movement explanation and use timer 3 for 1 min intervals. Good luck!
http://www.youtube.com/watch?v=DC19O4cgvp4&feature=youtube_gdata_player

Friday, 8.17.2012

Wod
FGB

Thursday, 8.16.2012

I won't be able to make the six tonight because we're trying to finish up moving to sac today.
Wod
"flight simulator"
5-10-15-20-25-30-35-40-45-50 and then back down in increments of 5 for unbroken double unders. Can you actually finish this before the hour is up?

Wednesday, 8.15.2013

Max Effort
1k row

Wod
10 min every min on the min
2 floor to overhead

Tuesday, 8.14.2012

Max Effort
Back lever practice

Wod
3 rds
1 min man makers
1 min kb swings
1 min side hurdles
2 min rest
(m: 20 lbs, 1.5 pd; w: 10 lbs, 1 pd)

Thursday, 8.9.2012

Max Effort
Weighted pullup 5 rm

Wod
21-15-9
Front squat
Hspu
(m: 135 ; w: 95)

Rest 1 min
50 Back ext

Wednesday, 8.8.2012

Wod
1 min deadlift
1 min rest
3 min d under
2 min rest
3 min lateral box step
2 min rest
5 min kb swing

Tuesday, 8.7.2012

Max Effort
Push Press 3rm

Wod
12 min Cindy

Monday, 8.6.2012

Max effort
500m row

Wod
4 rds
1 min burpees
1 min wall ball
1 min rest

Friday, 8.3.2012

Wod
Tabata
Kb swing
Goblet squat
Sumo deadlift
Thruster

Announcement

Won't make it to the 4. Won't get back in time from my other job. Workout is self explanatory and back door is open for the run.