CrossFit South City

7-16-09

Warm-up Tabata Turkish sit-up

WOD

AMRAP 25 MIN

5 BOX JUMP BURPEES

10 RING-DIPS

15 MED BALL CLEANS 14/18

20 DB PUSH PRESS 15/25

7-15-09

2009 CrossFit Games

I want to give a shout out to CrossFit Valley Park. There were 96 teams entered to compete in the Affiliate Cup  and Valley Park placed 18th! Also, Rochelle Simmer from CrossFit TNT In there heat they came in 6th in the first event, 1st in the second event, and 3rd in our final event!

The final WOD of the Affiliate Cup was a harsh chipper packed with difficult movements - from CrossFit.com

The workout:

75 squat cleans (100/155 lb.)
150 toes to bar
150 box jumps (20/24 inches)
75 thrusters (95/135 lb.)
35 muscle-ups
150 burpees
150 double-unders
300 walking lunges with 35 lb. plate overhead

CrossFit Games-http://games2009.crossfit.com/

 

7-14-09

"Monster" aka "The Berg"

400m run

20 jumping pull-ups

20 wall balls 20/14

20 kettle swings

5 rounds

500m row

10 clean-press 65/45

10 sit-ups

10 burpees

5 rounds

200m waiters walk plate 45/25

400m run

7-12-09

STADIUM WOD

30 WALL BALLS 20/14

ROW 300M

30 BOX JUMPS 24''

30 KETTLE SWINGS

30 PUSH PRESS/PUSH JERK 40/25

30 DEADLIFTS 225/135

FOR TIME

CONGRATS TO NEIL, HE RX'D THIS WOD!

7-10-09

 

http://games2009.crossfit.com/

7-9-09

Warm-up 30 sec air squats followed by a sprint 3x

Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 June 2006

50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups

For time.

The 400 meter runs were done with a medicine ball. I know theirs really no good way to hold them and run without feeling akward. Shout out to Meg at CrossFit Kirkwood she gave me the idea a long time ago, I'm sure my class really appreciated it!

7-8-09

WOD

Overhead Squats

5-5-5-5-5

SKILL WORK: Cleans(Med ball and Bar)-Hang cleans-Power hang cleans

So today we spent alot of time working on the differences between the 3, which I know can get really confusing.

2.15. What's the difference among the clean (and snatch) types?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
Tip o' the hat to Keith Wittenstein

I wanna say a special congrats to Vicki, Panga, and Jackie. About 3 mths ago we did skill work on the ohs and they could barely do the 25lb bar. Last night Vicki got 3 at 55, Panga 3 at 80, and Jackie got 5 at 80. Now this goes to show how much CrossFit can improve every aspect of your workout and your life. These 3 walked away feeling great!

 

CrossFit Games

 

Time has gone by fast, CrossFit games this weekend! Be sure to check out this site for more information http://games2009.crossfit.com/

7-7-09

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

7-6-09

WOD

"Diane"

21-15-9 For time

225lb Deadlifts

Handstand push-ups

Skill Work: Rowing

Check out this clip from the CrossFit Journal of Chris Wilson, a former Oly coach showing Jon Gilson from Again Faster how to row faster http://journal.crossfit.com/2009/07/row-chriswilson-1.tpl#_login