WOD Club Open sign up!

WOD Club Open Registration

This is the last day to sign up for this online competition before the first wod is announced. If you want in, click the link above. Lez do it!

Endurance Results

Endurance Day

Tabata jumping split lunge,
immediately followed by 1 mile run or row.

Post total tabata score and mile time.

The ONE THREE SIX

Strength WOD: 3 sets of 5 shoulder press @ same weight across all 3 sets.

WOD:
1 minute on / 1 minute rest
3 minutes on / 3 minutes rest
6 minutes on / Done!

For max reps,
15 Squat cleans (135 / 95#)
15 Pullups
15 Double unders

Start each round from the beginning with the squat cleans.

THE SQUAT CLEAN, AKA THE CLEAN

From the ground, first pull.
Take your time deadlifting the bar over your knees.
Don't get out on your toes.

Second pull.
Triple extension: hips, knees, and ankles at extension, arms are not bending and pulling yet.
Exploding and jumping the bar up.

The catch.
Pull your body under the bar and receive it in the rack position.
Hips must be at or below parallel with the knee. Here, I am just barely parallel.
(Hopefully you have better wrist flexibility than me!)

Team WOD Wednesday

Don't be skinny fat!

Team WOD to be announced!
Hint: weight vest

Move yo' body

For Time:

1 over-the-bar burpee
1 power snatch (65 / 45#)
2 over-the-bar burpees
2 power snatch
3 over-the-bar burpees
3 power snatch
etc. etc.
11 over-the-bar burpees
11 power snatch
12 over-the-bar burpees
12 power snatch
Done!

Endurance Day

2 minute max rep double unders

Rest

3 x 500m Time Trial pace.
For a 500m pr party!

Midline Beatdown

Learn the rope climb, be a beast.

21 - 15 - 9 reps each of:

Overhead squat (105 / 75#)
Toes-to-bar

Recovery / Skill Day

Any piece of the muscle-up progression is worth practicing. No matter where you are skill-wise in the muscle-up, practice what you can and get better every single day. Great video:

Details at GymnasticsWOD

Mainsite 17DEC2011

Strength: 3x5 Banded Kettlebell Bench Press

"The Bamboo Bar" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]



5 Rounds for time of:

20 Pullups
30 Kettlebell Swings
40 Double Unders

Quartets

Compare to June 2011 results

5 rounds
:15 seconds on
:45 seconds rest

Push press (95/65#)
Box jumps 20"
Burpees

The only way to get faster and increase your work capacity is to constantly train under new physiological stress; in this case it's speed. Doing familiar movements uncommonly well and uncomfortably fast is what today is all about. Wear a vest on the last round if you want to.

Results

Endurance Day - Max pulls / 2K TT

WODClub Open

CrossFit Pampa is excited to annouce an upcoming event by WODClub and sponsored by Progenex.
The WODClub Open is an online competition that will span three workouts done over three weeks similar to the CrossFit Open.  The workouts will be accessible to all, but will naturally scale such that the stronger, faster, healthier athlete will still rise to the top! The WODClub Open, beginning January 1st, 2012 will be a three week, three workout competition.  They will release a new workout every week and athletes will compete against others in the online competition. Anyone from CrossFit Pampa who would like to compete may do so at the gym. I encourage everyone to participate! Click the picture above for more details and to register.

Endurance WOD:

10 x :10 second max pull rows for lowest /500m pace possible.

Rest

2000m Time Trial

"Fight Gone Bad"

Great video for tips on further strengthening the false grip necessary for muscle-ups and other ring movements:

Details at GymnasticsWOD

"Fight Gone Bad"

3 Rounds:
1 minute at each station for max reps:

Wall Ball Shots (20# med ball, 10' target for men / 14# med ball, 10' target for women)
Sumo deadlift high pulls (75/55#)
Box Jumps 20"
Push press (75/55#)
C2 Row (calories)
REST

5-10-15-20

Best Christmas gift of 2011!

Complete as many rounds as possible in 15 minutes of:
5 pullups
10 pushups
15 deadlifts (155/115#)
20 double unders

Wear a weighted vest for further gains.

Row + Overhead

For time:
1000m Row
30 shoulder to overhead (185/135#)

How many more will get that first muscle-up before the end of the year?
Watch Clint's first one here.

Endurance Day - Death by 10m

RZ muscling up

"Death by 10 meters"

The popular yet un-fancied theme continues.
Place 2 cones 10m from each other.
Run 10m the first minute, 2 x 10m the second minute, 3 x 10m the third minute, etc. until you cannot complete the number of reps in the minute.
Indoors or out, your choice.

And for those of you with nasty elbow-itis, enjoy this mobility wod:

Back Squat + Death by Pullups

Strength: 5 x 5 back squat
Add total of all 5 work sets for score.

"Death by Pullups"
1 pullup the first minute
2 pullups the second minute
3 pullups the third minute
... Etc. until you cannot complete the total number of pullups within the minute.

Heavy Row

4 Rounds for time of:

Row 250m
20 kettlebell swings (2pood / 1.5pood)
Max rep weighted "abmat" pushups (25 / 15#)

*REST 2 minutes between rounds

Record total time and total # of pushup reps completed.

Squat Clean Progressive

Complete as many rounds and reps as possible in 20 minutes of:

5 Squat Clean & Jerks (95/65#)
20 Situps
3 Squat Clean & Jerks (115/80)
15 Situps
1 Squat Clean & Jerk (135/95#)
10 Situps


"Flipping A Tire" with Rob Orlando - video [wmv] [mov]
In more ways than one, tire flips share similarities with power and squat cleans.

Weekly Results

Endurance

Row for distance:

15 sec
20 sec
5 sec
30 sec
10 sec
25 sec

3 rounds
Rest at least 2 minutes between rounds.
Work : Rest = 1:1

"Tabata Something Else"

Tabata intervals of each movement:
Pullups
Pushups
Situps
Air squats

So... (:20 seconds on / :10 seconds rest) x 8 rounds
Do all 8 rounds of pullups before moving on to pushups etc.

Score = total reps