WOD: 1.16.14

“Sometimes it falls upon a generation to be great.  You can be that great generation.”
~Nelson Mandela

photo-3

 

Strength:

Watch a video for this workout“Shoulder Press 1RM”

Strict Shoulder Press
10-5-3-2-1-1-1
For Max Weight

 

WOD:

“THE GAUNTLET”

70 Burpees
60 Sit-ups
50 Box Jumps (24/20-inches)
40 Kettlebell Swings (1.5/1-pood)
30 Pull-ups
20 Handstand Push-ups
For time:

WOD: 1.15.14

“If I had my life to live over…I’d dare to make more mistakes next time.”
~Nadine Stair

photo-2

WOD:

Tabata Intervals (20:10×8) of:

  • Hang Power Cleans (135/95-pounds)

  • Muscle-ups/Chest-to-Bar Pull-ups/Pull-ups

  • Double Unders

  • Toes to Bar

 

*For total Reps

 

 

WOD: 1.14.14

“Go confidently in the direction of your dreams.
Live the life you have imagined.”
~Henry David Thoreau

369aip

Strength:

Watch a video for this workout“Deadlift 1RM”

Deadlift
5,4,3,2,1,1,1,1
For Max Weight

 

WOD:

12-minute AMRAP of:

  • 20 Sit-ups

  • 20 Supermans

  • 20 Overhead Squats (65/45-pounds)

 

WOD: 1.13.14

Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become character.
Watch your character, it becomes your destiny.
~Laozi
photo
 

GPP:

Watch a video for this workout“Cindy”

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

 

Competitor’s:

Cindy XXX

Complete as much as possible in 20 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

 

 

 

WOD: 1.12.14

 “All that happens means something: nothing you do is ever insignificant.”
~Aldous Huxley

photo 3 copy

 

WOD: ‘Clap Your Push-ups’

8 Rounds for time of:

  • 10 Kettlebell Swings (53/35-pounds)

  • 10 Weighted Lunges (53/35-pounds)

  • 11 Clapping Push-ups

 

WOD: 1.11.14

 When everything goes wrong and things seem to fall apart,
When nobody believes in you and you feel alone and stranded
That's EXACTLY the moment you gotta believe in yourself

1016715_554193847951192_940889189_n

 

GPP:

In teams of 2 complete the following:

2011 CrossFit Games Regional Workout 4

For time:

  • 100 Pull-ups
  • 100 Kettlebell Swings, (1.5/1-pood)
  • 100 Double-unders
  • 100 Overhead Squats, (95/65-pounds)

 

Competitor’s:

2011 CrossFit Games Regional Workout 4

 

 

Individual Standards for Regional Workout 4

 

Annie Thorisdottir Finishes Regional Workout 4 in 16-minutes

WOD: 1.10.14

“If we wait until we are ready, we’ll be waiting for the rest of our lives.”
~Lemony Snicket

Bring On 2012

 

Strength:

“Back Squat 3-3-3-3-3”

5 Rounds.
Score 3-rep max.
No time component.
Score Max Weight

 

WOD:

“The Newport Crippler”

30 rep Back Squat @50% of 1RM
1 mile Run
For time
Once you begin the set you cannot put the bar down.

or

“The San Francisco Crippler”

30 rep Back Squat (225/155-pounds)
2000m Row
For Time

WOD: 1.9.14

“The problem is not that there are problems.  The problem is expecting otherwise and thinking that having problems is a problem.”
~Theodore Rubin
photo-5

 

Strength:

“Shoulder Press 3-3-3-3-3”

5 Rounds.
Score 3-rep max.
No time component.
Score Max Weight

 

GPP:

18-minute AMRAP of:

  • 15 Squats

  • 12 Push-ups

  • 9 V-Ups

  • 6 Pull-ups

 

 

Competitor’s:

18-munte AMRAP of:

  • 2 Strict Handstand Push-ups

  • 3 Strict Ring Dips

  • 4 Strict Push-ups

  • 5 Strict Pull-ups

 

Kelly Starrett and Carl Paoli discuss the 2010 Games Push-up

WOD: 1.8.14

“A great flame follows a little spark.”

~Dante Alighieri

photo 1 copy

 

Strength:

“Hang Power Clean”

5 Rounds.
Score 3-rep max.
No time component.
Score Max Weight

 

WOD Demo with Miranda Oldroyd

WOD:

“Rowed Kill”

Row four 500m Time Trials
Rest 3-minutes between each row.
For time
You must keep each time trial within 5-seconds of your first.

 

 

 

 

WOD: 1.7.14

“It’s so hard to forget pain, but it’s even harder to remember sweetness.
We have no scar to show for happiness.  We learn so little from peace.”
~Chuck Palahniuk
photo 1 copy 2
 
 

Test:

“US Marines Sit-up Test”

The aim of this test is to perform as many sit-ups as you can in two minutes. The starting position is lying on your back with your knees bent and feet flat on the floor. The arms are folded across and the chest, and must maintain no gap between the forearms and the chest at all times. A second person is permitted to hold the lower legs or ankles. On the command ‘go,’ start the crunch by raising your upper body forward until the elbows or forearms touch the thighs, and then lower the torso until the shoulder blades touch the ground. This is one complete sit up.
Max reps
No bouncing or arching of the lower back is allowed, and the buttocks must remain in constant contact with the floor throughout the test. Resting during the exercise is permitted in either the up or the down position.

 

WOD:

21-15-9 Reps for time of:

  • Thrusters (115/75-pounds)

  • Burpees

 

 

SPARTAN RACE SIGN-UP INSTRUCTIONS

ATTENTION ALL MEMBERS:

WE WOULD LOVE FOR YOU, YOUR FAMILY AND FRIENDS TO JOIN OUR TEAM TO COMPETE IN THE JUNE 7TH, 2014 SPARTAN RACE THAT IS BEING HELD IN TUXEDO NEW YORK.  IT IS A GREAT WAY TO COMPETE TOGETHER AS A GROUP AND HAVE A TON OF FUN WHILE ACCOMPLISHING 4 MILES OF HILLY TERRAIN AND OVER 15 OBSTACLES.

IF YOU ARE INTERESTED HERE IS WHAT YOU NEED TO DO….

– WATCH THE VIDEO FROM LAST YEARS RACE:

http://www.youtube.com/watch?v=LJQ0h_g8J8o

– THEN AFTER YOU THINK THERE IS NO WAY THAT YOU COULD DO THAT(HAHA) GO TO THE LINK BELOW TO BEGIN THE REGISTRATION PROCESS

http://www.spartanrace.com/signup.php?eventID=4780403

 

– FILL OUT THE INFORMATION AND CLICK THE BOX THAT SAYS CREATE OR JOIN A TEAM

– THEN CLICK ON

Afternoon Start Times (12:15 P.M. – 3:00 P.M.)
  Individual & Team $60.00

– FILL OUT EITHER THE NEW USER BOX WITH YOUR EMAIL OR SIGN IN IF YOU ALREADY HAVE AN ACCOUNT

– CLICK ON THE “YOURSELF” OPTION FOR WHO YOU ARE REGISTERING FOR

– AFTER YOU FILL OUT ALL OF THE INFORMATION CLICK ON “CREATE OR JOIN A TEAM”.  THEN SEARCH FOR THE NAME CROSSFIT INVASION AND CLICK ON IT

– THE OTHER OPTIONS SUCH AS MEDAL TYPE AND HURRICANE RELAY ARE OPTIONAL AND I WOULD CHECK NO.

– CLICK THE TWO WAIVER BOXES AND THEN SIGN THE BOTTOM.

– ONCE YOU REVIEW EVERYTHING AND GET TO THE CHECKOUT PAGE USE CODE: “TS15” TO RECEIVE  $15.00 OFF (MAKING THE TOTAL $64.61) OR IF THAT DOESN’T WORK TRY “SPEAR10” TO TRY AND RECEIVE $10.00 OFF(I AM NOT SURE IF THIS CODE IS STILL ACTIVE BUT IT IS WORTH A TRY)

– UPON COMPLETING YOUR REGISTRATION PLEASE EMAIL ME AT CFINVASION@AOL.COM SO THAT I CAN ADD YOU TO OUR TEAM LIST AND SEND YOU RACE UPDATES.

– ANY QUESTIONS PLEASE DO NOT HESITATE TO LET ME KNOW!!!  REGISTRATION FOR THE RACE IS ALREADY 70% FULL SO BE SURE TO SIGN UP SOON!!!!!!

MIKE

WOD: 1.6.14

“But because we grew up surrounded by big dramatic story arcs in books and movies, we think our lives are supposed to be filled with huge ups and downs.  So people pretend there is drama where there is none.”
~Kurt Vonnegut
photo-4
 

Strength:

“Deadlift 3-3-3-3-3”

5 Rounds.
Score 3-rep max.
No time component.
Score Max Weight

WOD:

“CrossFit Games Open 12.3”

Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps, (24″/20″ box)
12 Push Press, (115/75-pounds)
9 Toes-to-bar
For Total Reps
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

 

CrossFit Games Breakdown 12.3