Strength: Back Rack Step Ups (135 / 95)
WOD: For Time
1,000 meter Row
50 Kettlebell Swings (1.5 / 1)
40 Cleans (95 / 65)
30 Abmat Sit Ups
20 Pull Ups
10 Burpees
REC: 24 Total Partner Wall Walks
Wednesday, November 14th, 2012
Strength: Knee Squats 3x8 (Set your own weight)
WOD: "Westy is the Besty" (Thanks to Westy for submitting this wod)
12 Minute AMRAP
10 KB Swings (1.5/1) Every Minute on the Minute and max air squats in the remainder of the minute. Score is total air squats
REC: 50 Ring Push ups
Saturday, October 6th, 2012
Reminder to all of you who signed up for the Ta-Ta Trot to meet Coach Ari by the registration table at 7:45 tomorrow morning. Dress warm and wear your CF307/Lifetime gear to make sure you represent. Most importantly, have fun for a good cause.
Please make sure that when you are using chalk that you are minimizing the mess and cleaning up after yourselves. People are leaving chunks all around the box and they get crushed and make a rather large mess, which then gets carried to the rest of the gym. I think there is currently more chalk mess on the floor than there is in the actual bucket. So,let's leave it in the bucket, thanks folks!
On a more awesome note, One year ago CrossFit 307 posted it's first wod on the 307 website. Class hadn't officially started yet and so everybody was wodding on their own. We've all come a long way since then and in December we'll be celebrating our first class with some sort of shin-dig!
ANNIVERSARY OF FIRST POSTED WOD: Compare your time to last year if you have it and post to comments.
For time:
Row 500 meters
25 Russian Kettlebell Swings (1.5/1)
25 Pull Ups
25 Push Ups
Row 500 meters
20 Russian Kettlebell Swings (1.5/1)
20 Pull Ups
20 Push Ups
Row 500 meters
15 Russian Kettlebell Swings (1.5/1)
15 Pull Ups
15 Push Ups
Row 500 meters
10 Russian Kettlebell Swings (1.5/1)
10 Pull Ups
10 Push Ups
Row 500 meters
5 Russian Kettlebell Swings (1.5/1)
5 Pull Ups
5 Push Ups
*Make a goal to try to complete all of the sets unbroken! To scale, drop the kettlebell weight, and substitute jumping or banded pull ups.
R.E.C. (Required Extra Credit):
2 minute max sit ups 60 second rest 1 minute max sit ups 30 second rest 30 seconds max sit ups 15 second rest 15 second max sit up
Thursday, September 20th, 2012
Congratulations! If you've been to class all three days this week you get to take a well-earned rest day. If you missed a day, you get to do the following:
SKILL: Muscle Up Practice
If you are close to having your first muscle up this is the time to make it happen! If you still feel like you have a ways to go, use this time to build strength in the different parts of the move. (Strict Pull Ups, Kipping on rings, transition practice on low rings, etc.) Here is Carl Paoli discussing muscle ups...again. (we'll keep posting it until the cows come home!)
WOD: For Time
50 Kettlebell Cleans (25 each side) Demo
100 Russian Swings Demo
100 Kettlebell Snatches (50 each side) Demo
REC: Practice a one minute air squat. Start facing the wall, with toes 2-3 inches from the wall. Without touching the wall slowly lower yourself down for a 30 second count, get hip crease below parallel, then slowly raise yourself back up for a 30-second count. This is excellent work for developing core, hamstring, low back and glute strength; which is commonly the cause of a poor air squat.