Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
To watch Boz demostrate... click this:
http://media.crossfit.com/cf-video/CrossFit_DBSplitCleans.wmv
And yet another reason to use the new pull up bars!
Wednesday, October 7, 2009
Thursday 091008 "Erin"
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
To watch Boz demostrate... click this:
http://media.crossfit.com/cf-video/CrossFit_DBSplitCleans.wmv
And yet another reason to use the new pull up bars!
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
To watch Boz demostrate... click this:
http://media.crossfit.com/cf-video/CrossFit_DBSplitCleans.wmv
And yet another reason to use the new pull up bars!
Tuesday, October 6, 2009
Wednesday 091007 "Ryan"
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Daisy, Jen, and Huck finish off a burpee.
Today, an overhead clap while the feet are off the ground and hips in full extension is not going to be enough! Raise your hand high, touch an object overhead, then measure one foot above that point. Each burpee must finish with your fingers touching that point 1' above your reach. Or the burpee doesn't count! That's the workout.
Scaling options (from more difficult to less difficult):
Do 3 rounds for time of the above workout
Do 5 rounds for time of 5 Seated Muscle-ups and 15 Burpees
Do 3 rounds for time of 5 Seated or Squat Muscle-ups 15 Burpees
and of course.... Burpees- Yayyy!
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Daisy, Jen, and Huck finish off a burpee.
Today, an overhead clap while the feet are off the ground and hips in full extension is not going to be enough! Raise your hand high, touch an object overhead, then measure one foot above that point. Each burpee must finish with your fingers touching that point 1' above your reach. Or the burpee doesn't count! That's the workout.
Scaling options (from more difficult to less difficult):
Do 3 rounds for time of the above workout
Do 5 rounds for time of 5 Seated Muscle-ups and 15 Burpees
Do 3 rounds for time of 5 Seated or Squat Muscle-ups 15 Burpees
and of course.... Burpees- Yayyy!
Monday, October 5, 2009
Tuesday 091006 WOD
Five rounds for time of:
62 kg Deadlift, 15 reps
62 kg Hang power clean, 12 reps
62 kg Front Squat, 9 reps
62 kg Push Jerk, 6 reps
Scale as needed: 44kg, 30kg, 20kg, etc,
CrossFit Malibu celebrates the 4th week of classes today! Since that kickoff workout there are two On Ramp courses running, people have completed the 3 session Elements course, new members are attending more classes as they are offered, and many others continue to come in for free orientation/baseline workouts. The gym looks great with the brand new pull up structure in place... and when you walk inside the Hut- you just feel like working hard! Come join us.
62 kg Deadlift, 15 reps
62 kg Hang power clean, 12 reps
62 kg Front Squat, 9 reps
62 kg Push Jerk, 6 reps
Scale as needed: 44kg, 30kg, 20kg, etc,
Sunday, October 4, 2009
Monday 091005
Monday
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Good timing that CrossFit Malibu just constructed a new pull-up bar station! We are ready to see how much weight you can pull.
Pull ups are a functional way to build upper body strength and developing the kipping pull up also necessitates the development of mid-line stability.
Warm up, do some dead hang and kipping pull-ups, then start in with adding weight. You can do weighted pull-ups in a number of ways: use a weight vest, clasp a dumbbell between your feet/ankles, put weights in a backpack, or attach weights to a belt or climbing harness. The goal is to increase the weight until you determine your 1 repetition maximum.
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Pull ups are a functional way to build upper body strength and developing the kipping pull up also necessitates the development of mid-line stability.
Warm up, do some dead hang and kipping pull-ups, then start in with adding weight. You can do weighted pull-ups in a number of ways: use a weight vest, clasp a dumbbell between your feet/ankles, put weights in a backpack, or attach weights to a belt or climbing harness. The goal is to increase the weight until you determine your 1 repetition maximum.
Saturday 091003
Saturday Team Workout
AMRAP- 15 minutes of:
Row 250m or run 200m
Burpees
Deadlifts
Pull-ups
Rest
One team member at each station, when the rower/runner finishes their work, members rotate to the next station. Team members keep a running total of the number of reps for burpees, deadlifts, and pull-ups.
Results: Priscilla's team- 489, Kendra's team- 460
AMRAP- 15 minutes of:
Row 250m or run 200m
Burpees
Deadlifts
Pull-ups
Rest
One team member at each station, when the rower/runner finishes their work, members rotate to the next station. Team members keep a running total of the number of reps for burpees, deadlifts, and pull-ups.
Results: Priscilla's team- 489, Kendra's team- 460
Thursday, October 1, 2009
Friday 091003 Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Scaling is likely a good idea if you have not been CrossFitting long- you can decrease down to 10-20-30-40 per round or even cut the total in each round by half, you can also scale down to 3 rounds. Learning to scale appropriately is an art... and a critical tool for use as you move on in CrossFit. Have fun.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Scaling is likely a good idea if you have not been CrossFitting long- you can decrease down to 10-20-30-40 per round or even cut the total in each round by half, you can also scale down to 3 rounds. Learning to scale appropriately is an art... and a critical tool for use as you move on in CrossFit. Have fun.
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