CrossFit Spotsy

2010 CF GAMES WOD #3

lisaq — Sat, 31 Jul 2010 05:38:16 +0000

Warm up: Coaches choice
WOD: Max rds in 7 min of
7 Deadlift 315/205# can drop weight from full ext
sprint 20m
14 pistols alternating legs(7/leg)
21 double unders
sprint 20m
Post rounds and load to comments
Skill: Coaches choice

Thrusters

lisaq — Fri, 30 Jul 2010 05:44:45 +0000

Warm up:
5 stretches, CFWU 2 rds 10 reps
WOD:
Thrusters
1, 10, 1, 20, 1, 30
Same protocol as monday
Skill: Tabata row
Whether I am on the winning or losing side is not the point with me: it is being on the side where my sympathies lie that matters, and I am ready to see it through to the end. Success in life means doing that thing than which nothing else conceiveable seems more noble or satisfying or remunerative, and this enviable state I can truly say that I enjoy, for had I the choice I would be nowhere else in the world than where I am.
-Alan Seeger (1888~1916)

REST DAY~

lisaq — Thu, 29 Jul 2010 05:36:28 +0000

runningcouplecrossfit

2010 CF Games WOD #2

lisaq — Wed, 28 Jul 2010 05:29:22 +0000

Warm Up:10 min athletes choice
WOD: Run 1200m, 63KBS 1.5/1pd, 36 pullup(chin breaks the plane of bar)
run 800m, 42 KBS, 21 pullups
Run 400m, 21 KBS, 12 pullups
30 min cap
within 90seconds of completing above, attempt 1RM of chest to overhead anyway, start at 135/95#, increase own weight inbetween attempts
Post time and loads to comments
Skill: rollers, stretch
stephodagaard’snewaffiliate

2010 CFGames WOD #1

lisaq — Tue, 27 Jul 2010 05:12:03 +0000

Warm up:
Russian Gymnastics warm up next level:
IF you CAN do 1 muscle up(kipping, partial ROM rx) and 1 HSPU partial ROM then do:
3 dead hang weighted pullups, muscleup rows(full turnout at start) 3 kip pullup, L sit on rings 10 seconds, tuck straddle press to handstand 3x
If NOT then do 5 dead hang pullups, muscle up rows 3x, kip pullup 3x, L sit on rings 10 sec, back ext 10x
Beginners do: 3 kip attempts no band, 5 dead hang pullup bands ok, tuck hang 10 sec, KBS 16/12kg 10x
WOD: 9-7-5 muscle up and squat snatch 135/95#
Post time and load to comments
Skill: AMRAP pushups, can rest on the plank, downward/upward dog position, no resting on knees
“Do every day a good deed that will put a smile of joy on someone’s face”
“How to Stop Worrying and Start Living” Dale Carnegie copy right 1948

Clean

lisaq — Mon, 26 Jul 2010 05:38:26 +0000

Warm up: 3 min met con, 5 stretches, inchworm, death stretch, stripper stretch, PVC pass through, Coach B warmup, 5 min warmup building to working weights
WOD: Squat clean
1, 10, 1, 20, 1, 30
Pick a load that is HEAVY for 1 reps, rest as needed in between sets, select a load that is challenging with NO REST during reps of 10, 20, 30. Load can be different for 10, 20, 30 reps. Post TOTAL load lifted for all reps.
Skill: press 20 reps 30% 1 RM

Webster’s New World Dictionary of the English Language (copy wright 1958) Virtuosity-great technical skill in some fine art
articlesedentary

Rest day~

lisaq — Sun, 25 Jul 2010 05:10:15 +0000

snacks
protein
“Who walks a road with love will never walk
That road alone again.
Old lonely things will garb them in the guise
Of beauty glowing with remembered eyes.”
Charles Thomas Davis 1888~1945