3 rounds for time of:
10 Deadlifts 275/185# (http://www NULL.youtube NULL.com/watch?v=Syt7A23YnpA ) -
50 Double-Unders (http://www NULL.youtube NULL.com/watch?v=h7XjUbUpeHE)
Click on Links above to view Demo Videos.
(http://photobucket NULL.com)
Friday, March 30, 2012
March 29, 2012 | Posted by Ben Davis | Comments OffTuesday, March 27, 2012.
March 26, 2012 | Posted by Ben Davis | Comments Off4 Rounds for Time:
200m Pinch Grip Plate Carry 25# (each hand)
15 Pullups
20 Pushups (hand release)
30 AbMat Situps
The Berkhans! The newest family at No Excuses Crossfit. We are so happy to have you guys!
From left to right: Bella (daughter), Eden (daughter), Felina (momma), Roman (son).
Monday, March 26, 2012.
March 25, 2012 | Posted by Ben Davis | Comments Off15 Min to Practice or Establish a 3RM Tall Snatch
Tall Snatch Demo (http://www NULL.youtube NULL.com/watch?v=-XxMGUY4M0s&feature=related)
- then -
Part 1) 8 minute AMRAP of:
8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg or 55#/35#
Note: For Push Jerks use 50% of your 1 RM or lower. Do not go over 50% of 1 RM. KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.
Part 2)
Start immediately after Part 1:
Buy out: 2 minute AMRAP of Double Unders
Notes: For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Tony Palazzo showing how you can practice a movement with consistency and become efficient at the movement. He used to be able to only get 2 double unders in a row. He can get around 100 now! Good job Tony!
Saturday, March 17, 2012
March 16, 2012 | Posted by lkoller | Comments OffHappy St. Patrick’s Day
CROSSFIT GAMES OPEN WORKOUT 12 . 4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Equipment
To complete this workout you will need:
A medicine ball of the appropriate weight for your division
A wall of target set at the specified height
A jump rope
A set of gymnastic rings hung so that you can successfully perform a muscle-up
Friday, March 16, 2012
March 15, 2012 | Posted by lkoller | Comments Off5 Rounds for time of:
7 T2B
11 Pushups
16 Box Squats (12″ w/ 45# bar)
Thursday, March 15, 2012
March 14, 2012 | Posted by lkoller | Comments OffFor time:
Run 200m
100 Box Jumps (CF Open Standards)
Run 400
75 Ball slams
Run 600m
50 KB swings
Run 800m
25 chest to bar pull ups
(do your best to get all reps unbroken)…
Enlarge image (http://www NULL.crossfit NULL.com/mt-archive2/assets_c/2012/03/AnnieThorisdottir12-3-9899 NULL.html)
“Perfecting the Box Jump (http://journal NULL.crossfit NULL.com/2012/03/kstarrcarlbox NULL.tpl)” with Kelly Starrett (http://www NULL.sanfranciscocrossfit NULL.com/) and Carl Paoli (http://www NULL.sanfranciscocrossfit NULL.com/), free CrossFit Journal (http://journal NULL.crossfit NULL.com/) video – preview [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_KstarrCarlBoxMobility_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_KstarrCarlBoxMobility_PRE NULL.mov)]
“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_BoxJumps NULL.wmv)] [mov (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_BoxJumps_SD NULL.mov)] [HD mov (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_BoxJumps_HD NULL.mov)]
Wednesday, March 14, 2012
March 13, 2012 | Posted by lkoller | Comments OffFor time:
21-15-9 reps of:
Bodyweight deadlifts
Ring dips/bar dips
*Complete 21 deadlifts, then 21 ring dips, 15 deadlifts, 15 ring dips, etc.
5 minutes rest
7 rounds for time:
1 Rope climb
2 Body weight Overhead squat
Note: Beginner/intermediate = 3 pull ups or Ring Rows/ 3 KTE’s per 1 rope climb.
“Speed and Dynamic Efforts (http://journal NULL.crossfit NULL.com/2011/12/speedanddynamiceffort NULL.tpl)” with Shane Sweatt (http://www NULL.crossfit NULL.com/cf-info/specialty_certs NULL.html#7) and Laura Phelps-Sweatt (http://www NULL.crossfit NULL.com/cf-info/specialty_certs NULL.html#7), CrossFit Journal (http://journal NULL.crossfit NULL.com/) preview video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_PWRLIFT_SpeedandDynamicEffort_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_PWRLIFT_SpeedandDynamicEffort_PRE NULL.mov)]
“Yes, You Can (http://journal NULL.crossfit NULL.com/2012/03/yes-you-can NULL.tpl)” free CrossFit Journal (http://journal NULL.crossfit NULL.com/) article by Hilary Achauer.
“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_Toes2Bar NULL.wmv)] [mov (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_Toes2Bar_SD NULL.mov)] [HD mov (http://pd NULL.crossfit NULL.com/games/video/CrossFit_EfficiencyTips_Toes2Bar_HD NULL.mov)]
Tuesday, March 13, 2012
March 12, 2012 | Posted by lkoller | Comments OffStrength:
At 75% of your 1 RM back squat, do 5 sets of 3 repetitions back squat.
Rest as 2-3 minutes between sets, and if 75% is too light, take it up. – (15 min total).
20 rounds:
every 60 seconds perform the following…10x Ball slams (men=35#, women=25#), 1x suicide sprint.
*Note: suicide sprint = Start on the line, sprint out to the 10 yard line (touch the line), sprint back to the start line (touch the line), then sprint out to the 20 yard line (touch the line), and sprint back to the start line. This equals 1x suicide sprint.
The goal for this is 30-35 seconds work, 30 seconds rest. If you are finishing the rounds at 40-45 seconds, modify the ball slams accordingly.
CrossFit Games Update: Open Week 2 (http://games NULL.crossfit NULL.com/video/crossfit-games-update-open-week-2).
“CrossFit Kids: Developmental Needs (http://www NULL.crossfitkids NULL.com/index NULL.php/Certifications/)” with Kelly Brown (http://crossfitagoge NULL.com/) by Again Faster Equipment (http://www NULL.againfaster NULL.com/) – video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFit_AF_CFK_DevNeeds NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_AF_CFK_DevNeeds NULL.mov)]
WOD Demo with CrossFit West Santa Cruz (http://www NULL.crossfitwest NULL.com/) – video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120307_CFWest NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120307_CFWest NULL.mov)] [HD mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120307_CFWest_HD NULL.mov)]
“The World’s Best Personal Security Does CrossFit (http://breakingmuscle NULL.com/training/worlds-best-personal-security-does-crossfit)” by Traver H. Boehm, Breaking Muscle.
Monday, March 12, 2012
March 11, 2012 | Posted by lkoller | 1 CommentDeath by clean and jerk
(Men use 135#, women use 95#).
On the first minute, do 1x clean (squat) and jerk, second minute do 2x clean and jerk, third minute do 3x clean and jerk, continue this until you are unable to get the prescribed amount of reps needed for that time.
Extra:
3×500 m Sprints on Rower.
Performed in groups of 2 or 3.
1 person rows while the other or 2 cheer hard!
Focus on getting within 3 seconds on each round.
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
- Epictetus
“Gary Taubes: Questions From the Floor (http://journal NULL.crossfit NULL.com/2012/03/garytaubesqna NULL.tpl),” free CrossFit Journal (http://journal NULL.crossfit NULL.com/) video, preview – [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_GaryTaubes_QnA_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_GaryTaubes_QnA_PRE_Stream NULL.mov)]
Dispatch 3 from Kenya [pdf (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Crubaugh_Dispatch3Stakeholders NULL.pdf)]
Welcome to Dzivani – video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Dallin_Dzivani NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Dallin_DzivaniStream NULL.mov)] [HD mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Dallin_Dzivani1200 NULL.mov)]
Sunday, March 11, 2012
March 10, 2012 | Posted by lkoller | Comments OffSunday Fit Play Group @ 10:00 am
Last Sunday turned into a Birthday WOD so we will be trying to do either the Open WOD 12.3 or the WOD below:
FireGate WOD
Run 1 mile
200 meter sandbag sprint (40 lbs)
50 meter overhead walking plate lunge 25 lbs
50 burpees
100 situps
150 pushups
200 meter sandbag sprint (40 lbs)
Run 1 mile
REMINDER: This is an “un-coached” session and not an official Class Time. You must be a member who has completed 101 Foundations classes and have been attending full CrossFit classes regularly. If you qualify, and have a specific weakness that you would like to work on for an upcoming Sunday please email Coach Laura (laura null@null noexcusescrossfit NULL.com) and submit your request. Sunday Play time is for working on your endurance (most weeks), weaknesses, learning to pace yourself, and in general just having fun with it so special requests are encouraged and welcomed.
Saturday, March 10, 2012
March 9, 2012 | Posted by lkoller | Comments OffCrossFit Open WOD 12.3
Friday, March 9, 2012
March 8, 2012 | Posted by lkoller | Comments OffStrength: Front Squat
Work up to 3 RM (8 min time limit) then back it down to 80% and do 3×3 (6 min time limit)
WOD:
Complete 10,9,8…1 reps of:
Clean+thruster+back squat+thruster (that whole routine = 1 rep…similar to the bear complex) @ 85#/65#
Pull ups
Ball slams (50#/25#/If you don’t have slam balls, substitute with GHD sit ups)
CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Vienna (http://www NULL.crossfitvienna NULL.at/cms/), Indianapolis Metro Police Department, CrossFit Strong (http://www NULL.crossfitstrong NULL.com/), University of Nevada CrossFit (http://unrcrossfit NULL.typepad NULL.com/university_of_nevada_cros/), CrossFit King of Prussia (http://www NULL.crossfitkop NULL.com/), CrossFit Reston (http://www NULL.crossfitreston NULL.com/), CrossFit Monrovia (http://www NULL.crossfitmonrovia NULL.com/).
CrossFit Kids Courses: Atlas CrossFit (http://atlascrossfit NULL.com/).
“Muscle-Up Virtuosity: Part 2 (http://journal NULL.crossfit NULL.com/2012/02/muscleupvirtuosityp2 NULL.tpl)” with Laurie Galassi (http://www NULL.crossfitsantacruz NULL.com/), CrossFit Journal (http://journal NULL.crossfit NULL.com/) preview video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_MuscleUpVirtuosityP2_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_MuscleUpVirtuosityP2_PRE NULL.mov)]
Highlights from the CrossFit Tour, Gold Coast, Australia (http://tour NULL.crossfit NULL.com/category/events/australias-gold-coast/) – video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Tour_GoldCoastHighlight NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Tour_GoldCoastHighlight NULL.mov)] [HD mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Tour_GoldCoastHighlight NULL.mp4)]
WOD Demo with Courtney Modecki (http://www NULL.crossfitannandale NULL.com/) – video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120227_Courtney NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120227_Courtney NULL.mov)] [HD mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120227_Courtney_HD NULL.mov)]
Thursday, March 8, 2012
March 7, 2012 | Posted by lkoller | Comments OffSkill: Deadlift Work
work up to 70% of 1 rep max with out going over 70%-
Sets = Bar, Bar, 40%x3, 50%x3, 60%x2, 70%x1, 70%x1.
Same for Clean and Jerk.
WOD:
Row/Run 2000m for time.
“CrossFit Movement and Mobility Trainer Course: Dip Mechanics (http://journal NULL.crossfit NULL.com/2012/02/kstarrdipmechanics NULL.tpl)” with Kelly Starrett (http://sanfranciscocrossfit NULL.com/), CrossFit Journal (http://journal NULL.crossfit NULL.com/) preview video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_KStarr_DipMechanics_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_KStarr_DipMechanics_PRE NULL.mov)]
Dispatch 2 from Kenya [pdf (http://media NULL.crossfit NULL.com/cf-video/CrossFit_Crubaugh_Dispatch2_Water NULL.pdf)]
Ludwig van Beethoven (http://en NULL.wikipedia NULL.org/wiki/Beethoven) – Symphony No.8 (http://www NULL.youtube NULL.com/watch?v=9-f3iKeUJm4&feature=plcp&context=C3de18c7UDOEgsToPDskIfEuUPEEfpuDUiPQbewv_t).
John Wilmot (http://en NULL.wikipedia NULL.org/wiki/John_Wilmot,_2nd_Earl_of_Rochester) – All My Past Life… (http://www NULL.poemhunter NULL.com/poem/all-my-past-life-2/)
Wednesday, March 7, 2012
March 6, 2012 | Posted by lkoller | Comments Off5 Rounds:
3 minute AMRAP of:
3 Power snatches @ 110#/85#
6 push ups
9 Air squats
*note: At the end of each 3 minute AMRAP take 1 minute rest.
Extra Credit:
1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint.
Rest as needed between sprints to ensure maximum effort.
“Box Tour: CrossFit Vitality (http://journal NULL.crossfit NULL.com/2012/02/cribsvitality NULL.tpl)” with Steve Pinkerton (http://www NULL.crossfitvitality NULL.com/), CrossFit Journal (http://journal NULL.crossfit NULL.com/) preview video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_CribsVitality_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_CribsVitality_PRE NULL.mov)]
“Crossroads of Ourselves (http://journal NULL.crossfit NULL.com/2012/02/crossroads-of-ourselves NULL.tpl)“, free CrossFit Journal (http://journal NULL.crossfit NULL.com/) article by Ryan Carbone.
“Ode To Fran” – video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFit_FranHighlights NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_FranHighlights NULL.mov)] [HD mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_FranHighlights_HD NULL.mov)]
WOD Demo at the CrossFit Tour, Australia (http://tour NULL.crossfit NULL.com/category/events/australias-gold-coast/) – video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120223_GriffOZ NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFit_WOD120223_GriffOZ NULL.mov)]
Tuesday, March 6, 2012
March 5, 2012 | Posted by lkoller | Comments OffStrength:
Work up to 1 RM clean (8 minutes to do this),
then back it down to 70% and do 2x reps on the minute for 10 minutes.
WOD:
7 Rounds:
7 thrusters @ 110#/85#
7 Chest 2 Bar pull ups
7 Pistols each leg
7 Toes 2 bar
Enlarge image (http://www NULL.crossfit NULL.com/mt-archive2/assets_c/2012/02/CFGOpen2012_CleverVoigtBurpee-9818 NULL.html)
“CrossFit Football: Teach Athletes to Be a Bullet in a Gun (http://journal NULL.crossfit NULL.com/2012/02/cffootballbulletinagun NULL.tpl)” with Raphael Ruiz CrossFit Journal (http://journal NULL.crossfit NULL.com/) preview video [wmv (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_CFFootball_BulletInAGun_PRE NULL.wmv)] [mov (http://media NULL.crossfit NULL.com/cf-video/CrossFitJournal_CFFootball_BulletInAGun_PRE NULL.mov)]
“Ones to Watch (http://journal NULL.crossfit NULL.com/2012/02/ones-to-watch NULL.tpl)“, free CrossFit Journal (http://journal NULL.crossfit NULL.com/) article by Hilary Achauer.
Workout video demo with Katie Hogan (http://www NULL.valleycrossfit NULL.com/) – video [wmv (http://pd NULL.crossfit NULL.com/games/video/KatieHogan_OpenWk1Burpee NULL.wmv)] [mov (http://pd NULL.crossfit NULL.com/games/video/KatieHogan_OpenWk1Burpee_SD NULL.mov)] [HD mov] (http://pd NULL.crossfit NULL.com/games/video/KatieHogan_OpenWk1Burpee_HD NULL.mov)
