Recovery Day

Don't sit all day to recover! K Starr says sitting is the devil.

10 rounds

Kenny's Jerk

10 rounds for time of:
5 clean & jerk
3 strict chin-ups

For C&J go as heavy as possible.

Minutes of fun

For max reps:
Toes to bar 1 min.
Rest 1 min.
24" box jumps 1 min.
Rest 1 min.
Thrusters (75/ 53#) 1 min.
Rest 1 min.

X 3 rounds

Followed immediately by:
4 minute max rep 50ft. sprints.

Feb 24 weekly results

Endurance Day

Row 250m Row 500m Row 1000m Rest at least 2 minutes between each. Any CrossFit Pampa Team A competitors who wish to redo the burpee workout may do so.

The Open 12.1

The Open wod 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
With 2 hands, jump and touch 6"
Sign up! Compete! Games.crossfit.com

"Angie"

For time:
100 pullups
100 pushups
100 situps
100 air squats

JAX takeover

Complete as many rounds as possible in 15 minutes of:
30 double unders
12 ring pushups
200m run

Compare to Crossfit Take Over and cfjax

Endurance Results

Weekly Results

Freakin' Weekend

We are furthering a culture of athleticism. We aren't seeing who can sweat the most or burn the most calories or even weigh the least. Let's sweat however much we need to in order to set a pr today. Let's weigh however much we need to weigh in order to maximize our performance tomorrow. In other words, let's get better every single day and let the arbitrary stuff work itself out. We are athletes in the sport of fitness.

Endurance "EMOMS" / Makeup day

Every minute on the minute for 5 minutes complete:
1 burpee
5 - 10 - 5 pro agility shuttle sprint

EMOM x 5
50 ft. broad jump

EMOM x 5
200m row

Final: 800m time trial run

2 mini's Final

Strength: Deadlift 1 x 5

WOD:

AMRAP in 10 minutes of:
10 hang squat cleans 95#
20 med ball situps

"I Am The Fittest" - video [wmv] [mov] [HD mov]
Register for the Open here.

Recover

Back pain can often be the result of tightness in other places. Be mobile!

2 mini's part 2

Strength: Shoulder press 3 x 5

WOD:
AMRAP in 10 minutes of:
10 Power snatch 75 / 53#
10 Pushups

The Oly lifts: 1.Clean & Jerk 2.Snatch
Why are they important? Why do we learn them?
SO many good answers for these questions and entire book series are written on this very topic. I will go into just 2 basic answers here:

First, if we assume that getting better in all of the 10 general physical characteristics will make us fitter, more efficient, better athletes/people, then the oly lifts are the best use of time and effort. Out of the 10 physical skills, one could make the argument that the oly lifts look to improve up to 8 of them. 8 out of 10! Find another movement that can do this! Listed are the 10 skills with the most affected in bold. (Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy.) Look back at this older post for definitions of each. So in just a few movements we can do a lot of good, and that's a lot of bang for your buck.

Secondly, power is king. Anything we can do to produce power, and lots of it, we will do. Power is simply the ability to move large loads, long distances, quickly. There isn't another movement out there where we can move more, further, quicker than with the oly lifts.
2 really good reasons to oly lift often.

"I Am The Fittest" - video [wmv] [mov] [HD mov]
Register for the Open here.

2 mini's

"What Are The CrossFit Games?" - video PC[wmv], iphone[mov], [HD mov]

1. Strength: Back squat 3x5

2. WOD

AMRAP in 10 minutes of:
10 thrusters 75/53#
10 pullups

What are we doing here? Why are we training so hard? Why aren't we treadmill trotting and body sculpting? These are common questions that one might ask after the first week of attending any CrossFit style gym. For some reason though, after a while we just start to get it. It just starts to make sense that all the crappy training gimmicks and fad diets are completely illuminated for what they really are. We start to feel better, sleep better, perform better at life. I don't know if it's a combination of functional training and eating better or if it's simply the fact that we begin to do things that we didn't use to be able to do. We always do hard things, always learn new things, and never shy away from heavy things. The answer: We are CrossFitters.

Weekly results

Endurance Results

Tests

1. Max rep double unders in 2 minutes

2. Max rep hollow rocks in 2 minutes

3. Elbows and toes plank hold, max time

4. 500m row TT

Video you must see. The one hour row record is broken.

"Cindy"

"What Are The CrossFit Games?" - video PC[wmv], iphone[mov], [HD mov]

Focus: Range of motion. Can you maintain the standards for the range of motion throughout the entirety of the workout? The movements are extremely common and we choose to perform them uncommonly well.


"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 air squats

OR

"Mary"
20 minute AMRAP of:
5 handstand pushups
10 one-legged squats (pistols)
15 pullups

Recovery Day

Mainsite 24FEB2012

The Burgener Warmup continues to be a great warmup and skill transfer exercise.

7 Rounds for time of:

7 Front squats (165/115#)
7 Chest-to-bar pullups

Brenton

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

(Thanks to Jim Crawley and Bruce Evans of Dynamax and The CrossFit Journal)

Hero WOD
Extra effort

5 rounds for time of:

100 ft. bear crawl
100 ft. standing broad jump
Complete 3 burpees after every 5 jumps.

And do not forget, the CrossFit games registration is open and the first workout will be announced on Feb 22nd! Sign up now!

Weekly Results

Endurance Results

Super Friday

Make-up day, benchmark day, or...

Endurance Friday
30 minutes on the clock:
"buy-in"
30 burpees
300 single unders
Then
AMRAP of:
50 ft. Butcher sled drive
5 evil wheels
10 jumping pullups

Lynne

5 rounds

Max rep body weight bench press
Max rep pullups
Rest < 5 minutes