You are hereMay 2006
May 2006
5/9/06 WOD
5 Rounds for time:
15 Box jumps, 24" box
15 Thrusters, 35-lb dumbbells
21 Knees-to-elbows
Playing Around with Wall Ball
In the top photo, we see Mike losing his arch and leaning too far forward (notice how his elbows are touching his knees) at the bottom position of his wall ball toss. Although it's a technique flaw, to be sure, and should be corrected on those grounds alone, the real crime in losing the arch and leaning forward is that it leads to a loss in efficiency which ultimately leads to a loss in power.
If your body has to re-route itself from the bottom of the squat (to get itself into a proper throwing position), energy is taken that could've been applied to extending the hips vertically and creating a powerful, upward throw of the ball.
To correct the tendency to lean forward in wall ball, strive to keep the weight back on your heels and focus on squatting down and back.
In the bottom photo, Sam is in much better shape, technique-wise. He's in a nice upright position, arch intact, and is ready to explode upward with a nice powerful throw.
If I were going to nitpick Sam's technique, I'd suggest that he hold his elbows a tad higher and that he get his knees a little more in line with his toes (not actually behind the line of his toes, just a bit closer). Both of those changes would allow for an even more forceful, vertical extension. But all in all, he's looking good.
5/10/06 WOD
5 rounds:
Can be done with dumbbells or barbell.
5 deadlifts
5 hanging cleans
5 push-presses
5 squats/overhead squats
Post loads. This workout is not done for time. Work on form and increasing your loads.
5/11/06 WOD
3 rounds:
10 thrusters
15 db squats
20 pull-ups (40 jumping)
25 push-ups (or 12 handstand push-ups)
30 sit-ups (or 12 knees to elbows)
5/12/06 WOD
Run 5k
Carlo and Kerry. Winners of the first CrossFit Oakland Scavenger Hunt.
5/16/06 WOD
Buttercups - 3 rounds for time
Chargers - 4 rounds for time
50 squats
40 sit-ups
30 push-ups
20 pull-ups
Jacque and Sabrina getting close.
Sorry about the spots on the picture. Chalk dust on the lense :-)
5/17/06 WOD
2 rounds:
Buttercups - 15 lbs overhead & 15 push-ups
Chargers - 25 lbs overhead & 25 push-ups
100m lunge right arm overhead
Push-ups
Sprint 100m
100m lunge left arm overhead
Push-ups
Sprint 100m
7am holds the side bridge.
5/18/06 WOD
Row 200m
50 pull-ups
Row 400m
50 db squats
Row 600m
50 sit-ups
Row 800m
50 push-ups
Row 1000m
50 back extensions
5/19/06 WOD
Run 5k
5/23/06 WOD
Buttercups:
Max # of rounds of the following in 30 minutes:
10 pull-ups (20 jumping)
10 push-ups
10 sit-ups
10 squats
Chargers:
Century Day for time:
100 pull-ups (200 jumping)
100 push-ups
100 sit-ups
100 squats
Post times and comments.
Compare to 4/18/06
5/24/06 WOD
8 times up and down stairs.
20 push-ups each time at bottom.
5/25/06 WOD
Today we devoted most of the hour to handstand work and kip swings.
At the end of the session, we did the following cool-down workout.
3 Rounds for time:
200 Skips of jump rope
50 Squats
Go hard and fast.
Nicole and Sabrina jumping rope.
5/30/06
Max attempting some speed jumps.
Good news for CrossFitters...lactic acid is actually good for you, per the recent NY Times article (PDF file):
5/1/06 WOD
Run 1/4 mile 4 times, 1 minute rest between each. Post fastest time.
Run 1/2 mile 2 times, 1 minute rest between each. Post fastest.
Run 1 mile. Post time.
Compare to 1/30/06
Thank you to Chi Running for the above series of photos - www.chirunning.com. Notice the lean from the first frame to the last. Imagine a bungee cord attached to the belly button. You're not leaning over and cracking at the hips. If you were to look down, the nose is supposed to be in front of the toes. Let gravity be your friend :-)
5/2/06 WOD
"The Filthy Fifty"
For time:
50 Thrusters
50 Walking Lunges (1/4 bw on shoulders)
50 Sit-ups
50 Two-arm dumbbell swings, 1/4 bw
50 Back extensions/Locusts (squeeze shoulder blades at top)
50 Jumping pull-ups (25 regular pull-ups)
50 Burpees (jump, no push-up)
5/3/06 WOD
3 rounds for time:
20 db cleans
20 push-presses
20 one-arm db snatches
Run loop
5/5/06 WOD
Run 5k
