WOD: 10.30.13

Well, I looked my demons in the eyes
laid bare my chest and said,
“Do your best, destroy me.
You see, I’ve been to hell and back so many times
I must admit you kind of bore me.”

frabz-Zombie-Apocalypse-What-I-think-I-will-do-What-my-mom-thinks-I-wi-f93f0d

 

Skill:

Watch a video for this workout“Snatch”

Snatch
3-3-2-2-2-1-1-1-1-1 reps
For weight

The Again Faster Mic’d Instructor – Fixing the Snatch

WOD:

Complete as many rounds as possible in 12 minutes of:

15 Horizontal Ring Rows
30 second Ring L-sit hold

 

WOD: 10.29.13

I have three rules which I live by
  1. Never get less than twelve hours sleep.
  2. Never play cards with a guy who has the same name as a city.
  3. Never get involved with a woman with a tattoo of a dagger on her body.
Now you stick to that and everything else is cream cheese.
 
~The basketball coach in “Teen Wolf”

seems-legit3

Skill:

Watch a video for this workout“Squat Clean 1RM”

Squat Clean
5-3-2-1-1-1-1 reps
For weight

The Again Faster Mic’d Instructor – Squat Cleans

WOD:

Complete as many rounds as possible in 12 minutes of:

7 Push press, (95/65-pounds)

10 Overhead Squats, (95/65-pounds)

17 V-ups

 

WOD: 10.28.13

“There is nothing either good or bad but thinking makes it so.”
~William Shakespeare

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Skill:

“The Split Jerk”

Split Jerk
1-1-1-1-1-1-1 reps
For weight

The Again Faster Mic’d Instructor – The Split Jerk

WOD:

Alternate every minute on the minute for 12 minutes:

Row (for calories)

Push-ups

 

Quick Rowing Tips with Jason Khalipa

WOD: 10.27.13

“My pain may be the reason for somebody’s laugh.
But my laugh must never be the reason for somebody’s pain.”
~Charlie Chaplan
photo
 

GPP:

12-minute AMRAP of:

  • 6 Box Jumps (24″/20″)

  • 9 Pull-ups

  • 12 Front Squats (95/65-pounds)

 

 Competitor’s:

12-minute AMRAP of:

  • 6 Box Jump Overs (24″/20″)

  • 9 Chest to Bar Pull-ups

  • 12 Front Squats (115/75-pounds)

 

WOD: 10.26.13

“Some things are so completely ludicrous that a man must laugh or die.  To die laughing must be the most glorious of all glorious deaths!”
~Edgar Allan Poe

photo

 

“FRANKENCHIPPER”

500m Row
400m Run
21 Kettlebell Swings (53/35-pounds)
12 Pull-ups
50 Thrusters (45/35-pounds)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
30 Box Jumps (24″/20″)
30 Wall Ball (20/14-pounds)
21 Handstand Push-ups
30 Knees to Elbows
30 Double Unders
For Time

WOD: 10.25.13

“I asked the leaf whether it was scared because it was autumn and the other leaves were falling.
The leaf told me, No, During the whole spring and summer I was very alive.  I worked hard and helped nourish the tree, and much of me is in the tree.”
~Thich Nhat Hanh
photo-1
 

Damper Setting Workout

GPP:

5 Intervals with a 3 minute rest in between of:

Row 500m

*Row the Intervals at the following damper settings: 10,1,5,8,3

Competitor’s:

8 Rounds with a 2 minute rest in between of:

Row 500m

*Row the Intervals at the following damper settings: 10,1,5,8,2,3,6,4.

CrossFit – C2 Rower: Damper Settings

 

CrossFit – C2 Rower: Common Flaws

WOD: 10.24.13

Everything happens for a reason, and that reason is usually physics.
photo 2
 
 

WOD:

3-5-8-13-21-34 Reps for time of:

  • Knees to Elbow

  • Kettlebell Swings (1.5/1-pood)

 

The Again Faster Mic’d Instructor – Hanging Ab Exercises

The Again Faster Mic’d Instructor – Kipping Knees-to-Elbow

WOD: 10.23.13

“Life is about change.  Sometimes it’s painful, sometimes it’s beautiful, but most of the time it’s both.”

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Test: Max Rep Box Jumps

 

Jumping and Landing Foot Positions Progression

 

GPP:

For QUALITY

 

  • 40 Handstand Push Ups

  • 40 Strict Ring Dips

  • 40 Push Ups

 

Competitor’s

“JT”

Handstand Push-ups
Ring Dips
Push-ups
21-15-9 reps, for time
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

WOD: 10.22.13

“You come to a point in your life where you really don’t care about what people think of you, you just care about what you think about yourself.”
~Evel Knievel

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Strength:

Deadlift 7-7-7-7-7-7-7 reps

 

WOD:

Tabata Intervals of:

Push Press (95/65-pounds)

Split Lunge Jumps

WOD: 10.21.13

Why do people ask, “What the hell were you thinking?”.  Obviously, I was thinking I was going to get away with it and not have to explain it.

photo 1

WOD:

“Kelly”

Run 400 meters
30 Box Jumps, (24/20-inches)
30 Wall Ball Shots, (20/14-pounds)
5 rounds for time

or

“Eva”

Run 800 meters
30 Kettlebell Swings, (2/1.5-pood)
30 Pull-ups
5 rounds for time

 

 

WOD: 10.20.13

“I am free and that is why I am lost.”
photo-3 

WOD:

Watch a video for this workout“Cindy”

5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 minutes

or

Watch a video for this workout“Mary”

5 Handstand Push-ups
10 Single-leg Squats (alternating legs)
15 Pull-ups
As many rounds as possible in 20 minutes
 

 

 

WOD: 10.19.13

“I am thankful to all those who said NO to me.  It’s because of them I did it myself.”
~Albert Einstein
photo-2
 
 

“Six Minute Abs”

Perform each exercise for one minute:
1. V-Ups
2. Tuck-ups
3. Reverse Crunches
4. Leg Raises
5. In and Outs
6. Crunches

For total reps

 

WOD:

  • 5 Rope Climbs

  • 50 Back Extensions

  • 50 Box Jumps (24/20-inches)

  • 50 Sit-ups

  • 50 Med Ball Cleans (20/14-pounds)

  • Run 800m

 

CrossFit – Medicine Ball Clean Demo