HOW NOT TO DEADLIFT!!!!!!!
STARTING TODAY THE 1st OF OCTOBER WE WILL BEGIN A SERIES OF "CHALLENGES". THE FIRST CHALLENGE STARTS TODAY AND WILL END IN FOUR WEEKS. THE CHALLENGE WILL BE SEPARATE FROM THE WOD AND WILL BE DONE AT YOUR WILL. THE FIRST CHALLENGE WILL BE DONE TWICE SO WE CAN MEASURE PROGRESS.
Thrusters 95/65lb, as many as possible. The only authorized rest position is in the front rack position or overhead. The lift will be terminated when the barbell goes below the rack postion. The lifter will have 2 attempts to complete this at one time. Good luck! Oh did I mention there will be prizes for the 'winners' of the events? Details coming....
0-10 WARM UP/STRETCH
50-40-30-20 and 10 rep rounds of:
Post loads and time to comments.
Starting with a light weight, even a PVC stick, perform in order a power snatch, a hang power snatch, an overhead squat, and a full snatch 3x without a miss. You may add weight when all 4 lifts are completed 3 times without a miss. If an athlete misses a lift they have to repeat that round.
Athletes will have 30 minutes to complete 3 rounds with their heaviest weight. A re-grip is allowed, a rest is allowed but only after a round is completed.
This is not a race for time but a goal to perfection of the snatch.
The WOD will be scored based on the heaviest weight lifted flawlessly.
post loads to comments.
0-5 stretch/foam roll.
5-15 warm up WOD
WOD (there will be changes and modifications made)
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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Brandon learning the 'butterfly kip'
0-10 warm up/stretch
Shoulder press 3x3
30-35 warm up/set up workout
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
post loads, rounds and partial rounds to comments....
At the end of the above video you can see obvious fatigue setting in by the way both runners are swinging their shoulders and heads moving side to side. After 26 miles of course fatigue will set in especially after running a 6 minute mile average and your opponent is about to steal victory from you. This was a strong finish by both women. They had great running styles, and were cruising at a good pace.
By strengthening our cores and focusing on our running styles we can prolong that mid-line fatigue setting in earlier then we would like.
0-10 minutes Warm up, stretch, foam roll...
10-20 Skill Development
4 rounds of
rest between rounds.
Post times for each 800m run.
SSG Rob Miller will be awarded the Medal Of Honor Posthumously by President Barack Obama. Read the story here
Some of Rob's local friends and supporters have been doing a CrossFit Hero workout in honor of Rob. We will also honor Rob with this same workout:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
There is an option for a half murph also.
Post thoughts, times to comments....
0-10 Warm up
Shoulder press 1rm
30-40 wamr up set up workout
3 rounds for time of:
135 pound Hang power cleans, 10 reps
If you cannot yet do a muscle up you will be doing 7 chest to bar pull ups and clapping push ups.
Post time to comments.
These two CrossFitters are missing!!!!
Names: Josie (with weight) Molly (surprised by Josies skills) have been missing for more then the alloted time they said they would be gone. This greatly concerns me, because I KNOW how much they love CrossFit and it would kill them to miss SO many workouts. I believe something has had to have happened to them.
Please if you know their whereabouts post to comments below and hopefully we can find them and bring them back to CrossFit Carol Stream.
thanks for your support.