01 December 2010

Run 800meters

then…

5RFT

-12 Burpees

-12 Pull-ups

Done.

30 November 2010

“Track WOD”

-5x400m sprint @ 1:39 – 1:45 per set

-Rest 6mins between set

Location and time: Naval hospital track at 0530hrs.

29 November 2010

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.  Enjoy!

Post times in comments.

Checking Your Skills

There are many skills to learn in CrossFit and from crossfitting. That is the beauty of it all – every day is an interesting day: a different work-out, and a different learning experience. One of the prescriptions (what we in crossfitting affectionately term as “RX”) of CrossFit is to work on those skills that you are not good at while sustaining those that you are best at. Neglecting the functional physical skills you will need in life because you are comfortable with only those you are good at puts you at risk. This is because in CrossFit we “train for the unknown and the unknowable” in order to give ourselves a better chance at prevailing over the Unknown if we ever do meet it.

Here are some tests you can put yourself through to see where you stand in terms of your strength, metabolic conditioning, and crossfitting skills. CF671 recommends you only do these after at least six months of continuous crossfitting and preferably under the supervision of  a CrossFit certified trainer. Pls contact our trainers at CF671 for more details on testing yourself to see where you stand.

1. Strength test: CrossFit Total http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

2. Strength and Metabolic Conditioning test: http://www.mtnathlete.com/subpage_details.php?subpage_ID=350&page_ID=14

3. Strength, Metabolic Conditioning, and Skills test: http://crossfitoneworld.typepad.com/crossfit_one_world/the-one-world-rxd-checklist-challenge.html

Good luck and keep on preparing yourself to prevail over the Unknown and the Unknowable.

CF671

25 November 2010

Happy Thanksgiving!

WOD: 40th Annual 4.0 mile Turkey Trot

Where: Two Lovers’ Point, across Marine Corps Drive from the Micronesia Mall. 

Show: 0530

Go: 0630

CF671 Turkey Day WOD

Instructions: Do WOD no earlier than 2 days before and no later than one day before Thanksgiving.

• During WOD, must wear some kind of Indian style clothing (headdress, leggings, etc.), or Pilgrim clothing (I don’t know WTF Pilgrim clothing is so just Google it), or carry a tomahawk (Indian) or hatchet (Pilgrim) around during the WOD. The difference between a tomahawk and a hatchet? ANSWER: An Indian carries a tomahawk and a pilgrim carries a hatchet.
• Athlete can opt to “dress up” and wear Indian clothing AND carry tomahawk OR wear pilgrim clothing AND carry hatchet if they want.
• The tomahawk and hatchet are considered sensitive items and leaving them unsecured incurs a penalty of 5 turkees per incident. Turkees are paid at the end of the WOD. A turkee is just like a burpee but when you jump into the air, you gobble REAL LOUD.
• Any athlete can call out another athlete for leaving a tomahawk or hatchet unsecured. Unsecured means moving to another station and leaving the tomahawk or hatchet at the last station. The tomahawk or hatchet is not considered unsecured when it is placed within arms’ reach (on the ground or wall) while at the present station.
•  Before starting the WOD, set up stations.

Turkey WOD:

1. Warm-up 1: Range of Motion drills, stretch, foam roll.
2. Warm-up 2: 10 push-ups, 10 air squats, 10 sit-ups.
3. Strength 1 Pyramid: Pull-up up/down pyramid to five reps: Up pyramid to five reps: Do 1 pull-up, get off bar, rest 10 seconds; do 2 pull-ups, get off bar, rest 10 seconds; do 3 pull-ups, get off bar, rest 10 seconds; etc up to 5 reps. NOTE: you should be on the bar hanging at the 1 second count, ready to pull.  Rest 15 seconds then transition to Down pyramid. Down pyramid from five to one rep: Do 5 pull-ups, get off bar, rest 10 seconds; do 4 pull-ups, get off bar, rest 10 seconds; etc, down to 1 rep.
4. Rest 1 minute then transition to Strength 2 pyramid.
5. Strength 2 Pyramid: Deadlift up/down pyramid to five reps: (185 lbs men, 155 lbs women) Up pyramid to five reps: Do 1 deadlift, de-grip bar (leave hands on bar but open your fingers), rest 5 seconds; Do 2 deadlifts, de-grip bar, rest 5 seconds; up to five reps. Rest 30 seconds then transition to down pyramid. Down pyramid from five to one rep: Do 5 deadlifts, de-grip bar (leave hands on bar but open your fingers), rest 5 seconds; Do 4 deadlifts, de-grip bar, rest 5 seconds; down to one rep.
6. Rest 1 minute then transition to Metabolic Conditioning (METCON).
7. METCON: 6 rounds for time of:  a) Chop wood for cooking: 10 x Kettlebell or dumbbell swing (35/25); b) Run after deer for kelaguen: 5 x death-by-10 meters sprints (sprint 5 meters then touch the ground, then sprint back to start).
8. Penalty time: pay for your sins, do your turkees. Time doing turkees is added to your total time.
9. Give Thanks: Thank your God and lord for all your friends and loved ones who are always there for you.

19 November 2010

“Responder PT”

15 mins (AMRAP)

-40 Pull ups

-100 Push ups

-100 Squats

-40 Burpees

-100 Long arm sit ups

Instructions: 4 person team, the total number for each exercise will be divided between each team member to reach the total reps for each exercise.  Only one person per team is allowed to do the exercise at a time.

Post team rounds in comments. 

(Created by 94th CST, Guam National Guard)

18 November 2010

Tabata

Hill sprints. 20 seconds of all-out effort immediately followed by 10 seconds of rest (8x).

Location: Readiness Center, Barrigada

Time: 0530

17 November 2010

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute and so on. Continue as long as you are able to. Obviously, rest periods will be longer during the first part of the workout and will progressively become shorter as time progresses. Breaking up sets by dismounting the bar is allowable but time parameters must be maintained.

16 November 2010

Run

3 x 800m sprint @ 3:45-3:55 at each set

5 min rest between sets

Naval Hospital track at 0530.