CrossFit MF WOD: 12/23/10

Dom gets nasty during some plate carrying while Sager checks his gender.

Strength

Westside Training: Dynamic Upper Body

5/3/1: Shoulder Press and Bench Press

WOD

Tabata Mash-up

Push-ups

Power Snatch (45/25)

CrossFit MF WOD: 12/22/10

It's a bird, it's a plane, it's Sager Genesis!

WOD

Five rounds for time:

3 Power Cleans (95/65)

15 Front Squats (95/65)

20 Double Unders (60 Singles)

CrossFit MF WOD: 12/21/10

Lauren, inverted.

WOD

"Intro to Angie. Three of them, actually. All at once."

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

CrossFit MF WOD: 12/20/10

Another C2 on the way to MF. Get ready to row.

Westside Day 3

Max effort lower body

WOD

Five rounds

5 Squat Cleans (95/65)

10 Deadlifts (135/95)

CrossFit MF WOD: 12/16/10

Strength

Westside day 2: Max effort upper body

5/3/1: Shoulder press 5-5-5

Bench Press 5-5-5

WOD

AMRAP 10 Minutes

10 Push Press (45/30)

10 Burpees

CrossFit MF WOD: 12/15/10

WOD

'Annie'

50-40-30-20-10

Double-unders

Sit-ups

*Three singles equals one double. We'll have plenty of time during the warm-up to work on doubles if need be.

CrossFit MF WOD: 12/14/10

"Nate-ish"

AMRAP 20 Minutes

2 Muscle-ups

8 Push-ups

8 2-Pood Kettlebell Swings

*Acceptable muscle-up scaling: 4 chest to bar pull-ups and 2 ring dips=2 mu's or 6 pull-ups and 6 bench dips=2 mu's. If you are using bands, keep in mind that muscle ups are very challenging, so challenge yourself with your color choice.

CrossFit MF WOD: 12/13/10

Meet the Glute-Ham Raise. Your deadlift and squat's new BFF.

(Click blog link to view video)

Double Strength Day #1

Westside program: Dynamic Lower Body Day.

5/3/1 program: Squat/Dead 5-5-5

Lower Body MetCon:

Three rounds of tabata with one minute rest between. Lowest round scoring.

GHR's

Box Jumps (24"/16")

Squats

CrossFit MF WOD: 12/9/10

Have a weakness or skill in mind you'd like to get coached up or hammer on for ten minutes.

Then..

WOD

Three rounds for total reps:

2 min row for calories

2 min abmat superman

2 min abmat sit-ups

*Everyone planning to move forward with the westside barbell training next week needs to have one rep max numbers in conventional bench, squat, deadlift, safety squat, and shoulder press.

CrossFit MF WOD: 12/8/10

Now you can look like Tony. A little chest development at MF!

Strength, Strength, Strength

Westside training intro to exercises.

In ten minutes, find swiss bar bench press 1rm.

Front Squat

1-1-1-1-1-1-1

Then we'll find something fun to make sure your GPP is addressed.

CrossFit MF WOD: 12/7/10

Is this pain why Brian Decker hasn't been around the gym?

WOD

'Ropeless Tommy V'

21 Thrusters (115/75)

12 sets of 5 unbroken pull-ups

15 Thrusters

9 sets of 5 unbroken pull-ups

9 Thrusters

6 sets of 5 unbroken pull-ups

CrossFit MF WOD: 12/6/10

Winter=Strength. Westside Barbell training comes to CrossFit MF.

Strength:

Final spreadsheet deadlift if not completed.

Take ten minutes to find one rep max safety bar squat (bar weighs 65#)

WOD:

Four rounds for time:

50m Walking lunge

50 Sit-ups

CrossFit MF WOD: 12/2/10

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps.

CrossFit MF WOD: 12/1/10

WOD

Double Strength

Weighted Pull-ups

1-1-1-1-1-1-1