Carport Crossfit

"Mr. Rodgers"

2012-01-31T15:18:00.000-06:00

100 Wallball shots, 20 pound ball
5 Burpees every minute on the minute

Post time to comments.

Holmberg Talks Consistency By Josh Bunch & Ashleigh VanHouten on 01.26.12

"Angie"

2012-01-30T15:13:00.000-06:00

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Angie, Chris Spealler [wmv][mov]

Compare to 10/10/11.

2012-01-28T00:00:00.000-06:00

8am - CrossFit 101 Session 2
10am - Open Gym

Front Squat x 3

2012-01-27T11:44:00.000-06:00

Enlarge image

In a properly executed front squat, the load is born entirely by the shoulders, and not at all by the hands and fingers.

Front squat 3-3-3-3-3 reps

Connor Martin: 295-305-310(x2)-280-305lbs.
James Hobart: 245-275-285-295(x2)-300lbs.
Candice Ruiz: 155-165-175-185-195lbs.
Matt Ross (age 15): 115-145-165-200-205lbs.

Post loads to comments.

Compare to 9/6/11.

"Tabata This!"

2012-01-26T11:14:00.000-06:00

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.

Compare to 101011 and 10/19/10.

WOD Demo with CrossFit Balance - video [wmv] [mov]

"DT"

2012-01-25T11:22:00.000-06:00

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Jerk Efficiency Demo [wmv][mov]

Compare to 5/20/11.

2012-01-24T11:08:00.000-06:00

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.

WOD Demo with CrossFit Montgomery County - video [wmv] [mov]

2012-01-23T10:54:00.000-06:00

4 x 400M

Intervals will begin at minutes 0, 3, 6, and 9. That way, the whole class starts each interval at the same time. Post interval times to comments.

Compare to 4/15/11.

Rest Day

2012-01-22T00:00:00.000-06:00

2012-01-21T00:00:00.000-06:00

8am - CrossFit 101 Session #1
10am - Open Gym

2012-01-20T19:55:00.000-06:00

Tabata push-press 75 pounds.
Immediately row 500m for time.

Score is time in seconds minus total reps of push-press. Lowest score wins.

Compare to 3/10/11.

"Plate Loaded"

2012-01-19T19:52:00.000-06:00

Carry both plates 400m
40 Plate facing burpees
Carry both plates 200m
20 ground-to-overhead with one plate
20 steps overhead walking lunge with one plate
20 ground-to-overhead with other plate
20 steps overhead walking lunge with other plate
20 HSPU with hands on plates

Men wod with two 45# plates, women with two 25# plates. Post time to comments.

Compare to 10/19/11.

“3G Tabata”

2012-01-18T19:58:00.000-06:00

Tabata:
C2B Pullups
Ring Dips
T2B

Complete 24 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are chest-to-bar pullups, the second 8 are ring dips, and the third 8 intervals are toes-to-bars. There is no rest between exercises.

Post total reps from all 24 intervals to comments.

Compare to 7/15/11.

2012-01-17T19:49:00.000-06:00

Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats

If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments. "

Compare to 2/15/11.

"Isabel"

2012-01-16T19:48:00.001-06:00

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments.

Snatch Instructions

WOD Demo with Miranda, Chris and Mary - video [wmv] [mov]

The 2010 CrossFit Games "Awesome" commercial by CrossFit Again Faster - video [wmv] [mov]

Compare to 3/7/11 and 7/30/10.

Rest Day

2012-01-15T00:00:00.000-06:00

2012-01-14T00:00:00.000-06:00

8am - CrossFit 101 Session #2
10am - Open Gym

2012-01-13T20:10:00.000-06:00

For time:
500M row
50 box jumps
50 jumping lunges
50 double unders

Post time to comments.

2012-01-12T20:04:00.000-06:00

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to comments.

WOD Demo with Tommy Hackenbruck and Taylor Richards-Lindsay - video [wmv] [mov]

Compare to CrossFit.com 100927 and 120107.

Vignettes of "The Girls"

2012-01-11T19:55:00.000-06:00

Fran -AMRAP in 5 min. of:
•8 Thrusters -65# M/45# W
•5 Pullups
Rest 5 min.

Annie -AMRAP in 5 min. of:
•10 Situps
•15 Double Unders
Rest 5 min.

Helen -AMRAP in 5 min. of:
•60 ft. Sprint
•8 Kettlebell Swings -1.5 pood M/1 pood W
•5 Pullups

Post completed rounds to comments.

Compare to 5/4/11.

2012-01-10T19:50:00.001-06:00

Sam Heidi at the TOP of the rope! Congratulations on your first rope climb!!!

50 burpees for time.
Then 7 min AMRAP of
10 OHS (95/65)
15 ball slams (30/20)

You will have 7 minutes to complete your burpees. The faster you finish, the longer you have to rest before the AMRAP begins. Score is time in seconds minus total reps. Lowest score wins.

LEADER BOARD WOD

2012-01-09T19:31:00.000-06:00

"CINDY"
20 min AMRAP of
5 Pullups
10 Pushups
15 Squats

Post rounds and reps to comments.

"Mini-Cindy" with Greg Amundson, October 2007 - video [wmv] [mov]

Compare to 2/28/11 and 5/23/11.

Rest Day

2012-01-08T00:00:00.000-06:00

New Saturday Schedule

2012-01-06T23:51:00.004-06:00

8:00am CrossFit 101 Session #1
10:00am Open Gym

Happy 1st Birthday, Macie!!

2012-01-06T22:32:00.000-06:00

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.

For time:
21-15-9
Kettlebell Swings, 1.5 pood
Burpees
then 50 wallball shots, 20# ball

Post time to comments.

2012-01-05T22:25:00.000-06:00

Perform 3 rounds for time:
2 minutes - max “double-unders”
25 Pull-ups

Post score to comments. Lowest score wins.
Score = Time(sec) - total DU

Scoring Example:
Athlete #1 completed the wod in 9min and did 200DU. 540sec-200 = 340
Athlete #2 completed the wod in 13min and did 100DU. 780sec-100 = 680

The Basic Bounce, Buddy Lee - video [wmv] [mov]

Compare to 2/3/11.

Max Snatch

2012-01-04T22:22:00.000-06:00

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible..

Every one needs to snatch so today everyone is a Big Dawg. Lots of Vids on how to do this on the CrossFit Journal. http://journal.crossfit.com
Look up Olympic Lifting or Burgener.

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchFeet.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchInstruction.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchJumpLand.wmv

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchThreePulls.wmv

2012-01-03T21:57:00.001-06:00

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.
Post load and time to comments.

Michelle Kinney on today's WOD - video [wmv] [mov]

Compare to 2/10/11.

2012-01-02T19:53:00.000-06:00

100yd sprint, 10 rounds

We will sprint as class every three minutes. Sprints will start at minutes 0, 3, 6, 9, 12, 15, 18, 21, 24, and 27. After you sprint, walk back to the starting line and rest until the next round begins.

Post time for each sprint to comments.

Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 - video [wmv] [mov] [HD mov]

Happy New Year!!

2012-01-01T00:00:00.000-06:00

"Setting Specific Goals" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]

Open Gym 9-10am

2011-12-31T00:00:00.001-06:00

The Grand Finale!!

2011-12-30T20:34:00.000-06:00

The final workout of the year is also Scoot's farewell wod. He is off to Auburn for graduate school. We thought this would be a great workout to honor him as an Ironman triathlete!

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
Post time to comments.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

--------------------------------------------------------------------------------

WOD Demo with CrossFit 801 - video [wmv] [mov]

Compare to crossfit.com 12/29/11.

2011-12-29T20:40:00.000-06:00

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.

Compare to CrossFit.com 12/27/11.

2011-12-28T20:27:00.000-06:00

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.
Post rounds completed to comments.

Compare to CrossFit.com 12/26/11.

Happy Birthday, Coach Drew!

2011-12-27T19:51:00.000-06:00

3 Rounds for time of:
12 HSPU
27 Pistol Squats
76 Double Unders

Post time to comments.

2011-12-24T20:09:00.000-06:00

Carport CrossFit is closed for Christmas. Enjoy your friends and family this weekend. We will see you all again next week. We will return to normal hours on Tuesday Dec 27. MERRY CHRISTMAS!!!!!!!!!!!!

"Wood"

2011-12-23T21:03:00.000-06:00

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time to comments.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

It's beginning to look a lot like Christmas!

2011-12-22T20:09:00.000-06:00

We have a gift for YOU! Be sure to grab it as soon as you come in.♥

30 minutes to complete the following:
•Max reps pullups
•1-1-1-1-1 Max weighted pullups
•Max reps pullups

To start the wod, do as many pullups as you can do without coming off the bar. Then find your max weighted pullups. You have 5 attempts at this. Finish the wod with another max reps set (see how many pullups you can get in a row).
Score is combined total from both max rep sets times max weight in lbs.
ie. (30+20) x 100lbs = 5000

10!

2011-12-21T20:14:00.000-06:00

10-9-8-7-6-5-4-3-2-1 reps of
Ground to overhead
Toes to bar

Score is time in seconds divided by load in pounds. Lowest score wins.

CrossFit Total

2011-12-20T17:05:00.000-06:00

Back Squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

SKILL WORK:
Glute-Ham Sit-up Elements Lecture Clip [wmv][mov]

(Photo from November 2009)

Compare to 5/9/11.

12 Days of Christmas

2011-12-19T21:22:00.000-06:00

Do the workout the same way you would sing the song. On the first day of Christmas, do 1 Rope Climb. On the second day, do 2 OHS, 1 Rope Climb. On the third day do 3 Push Jerks, 2 OHS, 1 Rope Climb. Etc...

On the .... day of Christmas, my coaches gave to me
1 15ft Rope Climb
2 Overhead Squats
3 Push Jerks
4 Hang Cleans
5 Burpees
6 Knees to Elbows
7 Kipping Pullups
8 Plank Hold Push Ups
9 AbMat Situps
10 Jumping Lunges
11 Double Unders
12 Handstand Pushups

Post time to comments.

Rest Day

2011-12-18T00:12:00.000-06:00

Open Gym 9-10am

2011-12-17T16:45:00.000-06:00

FOOTBALL FRIDAY

2011-12-16T20:00:00.000-06:00

Complete 5 rounds:

Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.

Post total reps completed to comments.
CFFB 11/28/11

2011-12-15T19:53:00.000-06:00

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Josh Everett 8 rounds + 60 meters.
Post rounds and fractions of rounds completed to comments.

WOD Demo with Reebok CrossFit Canterbury - video [wmv] [mov]

Compare to CrossFit.com 12/9/11.

2011-12-14T19:50:00.000-06:00

7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips

Post time to comments.

Compare to 3/3/11.

"The Lell's"

2011-12-13T19:47:00.000-06:00

Alex Lell (aka Lell-1)

Paul Lell (aka Lell-2)

10 minute AMRAP of:
5 HSPU
10 Kettlebell swings, 2pd
15 Double Unders

Post rounds and reps to comments.

Compare to 8/13/11.

Carport Triathlon

2011-12-12T19:33:00.000-06:00

For time:
1 mile Run
2000M Row
100 Burpees

Post time to comments.

Compare to 7/18/11.

Rest Day

2011-12-11T22:20:00.000-06:00

Open Gym 9-10am

2011-12-09T23:18:00.000-06:00

FOOTBALL FRIDAY

2011-12-09T13:49:00.000-06:00

TABATA DEADLIFT CHALLENGE

Professional - 315#
Collegiate - 275#
High School - 225#
Rec League - 185#

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps in 8 sets.

*The goal is 50+ reps.

Post score to comments.

Compare your score to those on CrossFit Football 11/26/11.

SURPRISE PARTY!!!

2011-12-08T13:38:00.000-06:00

Happy Birthday to Kelly (53), Drew (35), Rachel (30), Autumn (12). Today's workout is dedicated to you!

For time:
50-40-30-20-10
Box Jumps, 24"/20"
Pushups

Post time to comments.

2011-12-07T13:35:00.000-06:00

For time:
150 DU
100 KBS (1.5/1pd)
50 HSPU

Partition the double unders, kettlebell swings, and handstand pushups as needed.

Post time to comments.

Compare to 7/20/11.

2011-12-06T13:29:00.000-06:00

Every 30 seconds:

Perform 1 Power Clean and 5 Ball Slams every 30 seconds for 8 minutes.

*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 20-30 lbs
*For every rep not completed perform 1 ring dip.

Post loads and amount of reps not completed to comments.

Max Clean scores 11/16/11, 11/9/11, 10/7/11.

"Ladder Run"

2011-12-05T13:27:00.000-06:00

At the minute listed on the left, run the distance indicated on the right. Note your finish time for each interval.

0:00 - Run 800M
6:00 - Run 400M
9:00 - Run 200M
11:00 - Run 100M
12:00 - Run 100M
13:00 - Run 200M
15:00 - Run 400M
18:00 - Run 800M

Post interval times to comments.

Compare to 9/12/11.

Rest Day

2011-12-04T01:26:00.001-06:00

Open Gym 9-10am

2011-12-03T22:31:00.000-06:00

Come work on some skills or make up a WOD!
TRAIL RUN at 8am with CrossFit Trussville. Meet at CF Trussville at 8am if you want to go!

FOOTBALL FRIDAY

2011-12-02T21:22:00.000-06:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post bodyweight and loads to comments.

***If you don't have a pullup or can only pullup your bodyweight, do "Hang Time".

"Hang Time": Try to keep yourself pulled up as long as possible. Time starts when your chin is over the bar and stops when you reach dead hang. So keep pulling even after your chin drops below the bar! Total time for 5 rounds.
ie. 70sec+60+65+40+40=275sec or 4:35

Compare to 7/7/11.

Tabata x 4

2011-12-01T21:18:00.000-06:00

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 are ring push-ups, the third 8 intervals are double unders (DU), and finally, the last 8 intervals are sit-ups. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Amber's grandmonther, Maw, doing some ring work in Gulf Shores.

2011-11-30T21:12:00.000-06:00

Three rounds for reps of:
1 min Hang Power Cleans, 155#
1 min Box Jumps, 24"
1 min Front Squat, 155#
1 min Burpees
1 min Push Jerks, 155#
1 min Rest

Post rounds and reps to comments.

2011-11-29T21:06:00.002-06:00

10 minutes to establish max Deadlift
Then
10 min AMRAP of:
3 Deadlifts, 75% max
5 Bar-over Burpees

Post max deadlift load, rounds and reps to comments.

The Shoulder-Back Flexibility Connection

Chutes and Ladders

2011-11-28T20:48:00.001-06:00

LADDER - With a continuously running clock do one muscle-up progression (MUP) the first minute, two MUPs the second minute, three MUPs the third minute... continuing as long as you are able.

CHUTE - When you are unable to complete your MUPs, it is time to "chute" back down. However high you climbed up the ladder is how far you chute back down. So if you climbed to the 7th MUP rung but missed on the 8th, do 7 pistol squats and begin climbing the ladder again. Start back at the beginning with one MUP.

TIME - 30min on the clock. Get as many points as you can during that time. Highest points wins.

SCORING - Each rung you climb with MUPs is worth its value. Add your points as you go. If you climb five rungs your score is 1+2+3+4+5=15. If you climb 10 rungs, your score is 55. Each time you miss, "chute" back down as quickly as possible so you can start climbing again.

MU BONUS! - Triple Points!!!! To earn MU Bonus points you must start regular muscle-ups at round 1 and continue as long as you are able. When you are unable to do regular muscle-ups, you can continue with MUPs for regular points. You must complete the set # of muscle-ups in that minute.
Ie. Rounds 1-5 MU, round 6 (3 MU and 3 MUP), rounds 7-10 MUP
3(1+2+3+4+5)+6+7+8+9+10=85 pts

Post scores to comments.

Happy Thanksgiving!!

2011-11-24T22:26:00.000-06:00

2011-11-23T20:59:00.001-06:00

21-15-9
Wallball shots, 20#/14#
Pullups
Rest precisely 3 minutes then do it again. Rest another 3 minutes and do it one last time.

Amber Hill 21:17, Cori Johnson 23:10. Post final time at the end of 270 reps.

Thanks to Iron Tribe Fitness for this workout and for the Fitness Festival this weekend! Winners have been announced. Check out the highlight video on Tribe TV!

2011-11-22T18:52:00.001-06:00

Cori won her heat and set a 90 second PR on Workout #1. Way to go, Coach!

10 minutes to establish max Push Press
then...
10 minute AMRAP of
5 shoulder to overhead, 75% max Push Press
10 Toes To Bar

Post max Push Press and rounds and reps to comments.

Row, Run, Jump

2011-11-21T18:34:00.000-06:00

For time:
500M row
400M run
300 double unders
200M run
100 jumping lunges

Post time to comments.

Ruben Studdard Fitness Festival

2011-11-20T22:00:00.001-06:00

Join us at Linn Park this morning for the Ruben Studdard Celebration Weekend. Dave is running the half marathon. Drew, Amber, and Cori are competing in the Fitness Festival.

6:00-7:45am - Race day Registration and Packet Pick-up
8:00am - Half Marathon begins
8:30am - CrossFit competitors will be briefed on movement standards
9:00am - Workout #1 begins

Wondering where to park? Click here

Open Gym 8-9am

2011-11-19T00:00:00.000-06:00

FOOTBALL FRIDAY

2011-11-18T18:24:00.000-06:00

3 rounds for time of:
21 KB Swings, 2 pood
21 Knees to Elbows
21 Double Unders

Post time to comments.

Compare to 10/1/10.

"Round Robin"

2011-11-17T20:07:00.000-06:00

Lululemon is coming to Carport tomorrow morning for the 5:30 a.m. class to wod with us! Come on down to meet them!

(2 people per station, each pair starts at a different station)
4 rounds for reps.
1 min Ball slams, 30#M/20#F
1 min Situps
1 min Jumping lunges
1 min Rope climb (15ft climb=10pts, beginer rope climb=2pts)

Clock will be set to FGB. Do each exercise for 1 minute, then rotate stations when you hear the clock beep. Go through all exercises 4 times. There is no rest interval.
Post total reps to comments.

2011-11-16T19:20:00.000-06:00

Clean one rep every minute on the minute for 15 minutes.

Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.

Miranda, Tommy and Ben doing today's WOD - video [wmv] [mov]

Compare to 4/26/10.

WOD#2 - Fitness Fest Competition next Sunday

2011-11-15T21:09:00.000-06:00

3 min to establish max ground to overhead
1 min transition to next station
3 min max cal row (ie, max calories pulled in 3 min)
1 min transition
3 min max rep box jump 24"/20" (must stand on top of box, cannot jump off and have hip extension in air.)
1 min transition
3 min max pushups games standards

Total weight on ground to overhead, plus cals, plus reps is your score.

At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.

Register for the Ruben Studdard Celebration Weekend here!

WOD#1 -Fitness Fest Competition next Sunday

2011-11-14T20:43:00.001-06:00

For time:
150M Run
40 Thrusters, 75#/55# (4 burpee penalty each time you set the bar down)
80ft OHWL, 45# plate/25# plate (4 burpee penalty each time you set the plate down)
40 KB swings, 1.5 pd/1 pd (4 burpee penalty each time you set the bell down)
Firemans carry with the kettlebell. KB must be held below the waist. 4 burpee penalty each time you set it down.
40 KB SDHP (4 burpee penalty each time you set the kb down)
150M Run

Post time to comments.

The Ruben Studdard Celebration Weekend is a half-marathon and 5k race event that Sunday as well. This is a great way for us to expose Crossfit to the running community here in Birmingham as well as a chance for you to gain experience in the a Crossfit Competition setting with 2 WODs.
~ Luan Nguyen

To register simply click on this link: http://rubenstuddardmarathon.com/fitness-festival.php
*On Saturday, each athlete will be wearing a chip timer to establish your time from start to finish.

Rest Day

2011-11-13T00:00:00.000-06:00

Open Gym 9-10am

2011-11-12T00:00:00.000-06:00

VETERANS DAY

2011-11-11T21:16:00.000-06:00

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

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WOD Demo with Jason Khalipa - video [wmv] [mov]

2011-11-10T18:07:00.001-06:00

20 minute AMRAP of:
10 Grasshoppers (right + left = 1)
10 V-ups
3 Wall Climbs
1 Rope Climb

For the grasshoppers, the shin contacts the opposite forearm. For the wall climbs, toes and chest touch the ground to toes and chest touch the wall.
Post rounds completed to comments.

Grasshoppers and Wall Climbs are demonstrated in this video from CrossFit Maxim - video [wmv] [mov]

The "New" Total

2011-11-09T17:56:00.000-06:00

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Rich Froning: 335lb clean, 325lb bench, 360lb OHS
Aja Barto: 335lb clean, 325lb bench, 335lb OHS
Post total to comments.

CrossFit Cookeville on today's WOD - video [wmv] [mov]

Aja Barto on today's WOD - video [wmv] [mov]

2011-11-08T17:53:00.000-06:00

5rds for time:
Run 400M,
5 Muscle-Ups (sub for MU is 15 pullups and 15 dips)

Post time to comments.

Compare to 8/25/11.

CrossFit Cheaters Anonymous by Dawn Fletcher.
Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

2011-11-07T17:50:00.000-06:00

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Compare to 7/14/11.

Rest Day

2011-11-06T00:00:00.000-05:00

Open Gym 9-10am

2011-11-05T00:00:00.000-05:00

FOOTBALL FRIDAY

2011-11-04T21:42:00.000-05:00

Complete 8 rounds:

40 yard sprints

*rest 30 seconds between efforts

then...

Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs
5 Ring Dips

Post fastest sprints and rounds completed to comments.

Tabata x 2

2011-11-03T22:01:00.000-05:00

Tabata front squats 95 pounds.
Then tabata toes-to-bar.

Post tabata scores to comments.

Front Squat Good/Bad Bi-panel [wmv][mov]

Box Jump Ladder

2011-11-02T21:57:00.000-05:00

With a continuously running clock do one box jump the first minute, two box jumps the second minute, three box jumps the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 4/4/2011.

2011-11-01T21:54:00.001-05:00

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Compare to 2/8/2011.

REMINDER: Memberships are due today.

2011-10-31T20:44:00.001-05:00

Complete the following in the least amount of sets possible:

50 Handstand Push Ups
100 Pull ups

*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.

Post total sets needed to comments.

Rest Day

2011-10-30T00:28:00.001-05:00

Open Gym 9-10am

2011-10-29T00:00:00.000-05:00

2011-10-28T14:18:00.000-05:00

Complete 6 rounds:

4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)

*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.

Post longest broad jump & reps completed to comments.

Nancy

2011-10-27T14:18:00.001-05:00

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Nancy [wmv][mov]

2011-10-26T14:15:00.000-05:00

Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

2011-10-25T14:13:00.000-05:00

5 rounds for time of:
5 Pistol Squats
10 Chest to Bar Pullups
15 SDHP, 75#

Post time to comments.

Tabata Double-under

2011-10-24T14:11:00.000-05:00

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Chris Spealler 40. Post Tabata score to comments.

WOD Demo with Chris Spealler and Miranda Oldroyd - video [wmv] [mov] [HD mov - Download only]

Rest Day

2011-10-23T00:49:00.001-05:00

Trail Run @ Ruffner Park - 9am

2011-10-22T15:27:00.000-05:00

For open gym today, we're going to do something a little different. We are going to meet at Ruffner Park for a trail run. There are a number of different trail types at Ruffner, so you can either pick a shorter run of about 20-30 minutes or a longer run of up to 2 hours. We will meet in the parking area of Ruffner Park at 9 a.m., and we will start "running" at 9:15 a.m. to include any stragglers that are missing this message. There will be a note posted on the gym door for those that don't check the blog. If you have never been to Ruffner, it's a great area for hiking and trail running, and the weather is perfect right now for getting outdoors!

Directions:

Take Oporto-Madrid towards East Lake. Turn right onto Rugby Drive. There are "Ruffner Park" signs directing you to the Park entrance. After you turn onto Rugby, there are a couple of turns so be on the lookout for the directional signs. If the gate to the parking area is closed, simply park at the bottom of the hill of the entrance and we'll meet at the closed gate. If the gate to the parking area is open, park in the upper lot and we will meet there before heading out. If you've never been to the park, all of this will make sense once you there.

Questions? Need to contact the coach because you're running late? Call or text Cori at 404-735-0822. She will have her phone on her until 9:15 a.m.

Footall Friday

2011-10-21T19:52:00.000-05:00

"QUARTER GONE BAD"
Five rounds for total reps of:

135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.

2011-10-20T17:21:00.000-05:00

As many rounds as possible in 20 minutes of:
3 Muscle ups
6 Toes-to-bar
12 Jumping lunges

Post rounds and reps to comments.

"Improving Ourselves and Each Other - An Interview With Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"Plate Loaded"

2011-10-19T19:50:00.001-05:00

2011-10-18T22:29:00.000-05:00

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Peter Egyed 24:14, Kim Malz 33:15.
Post time to comments.