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June
6/27/06 WOD
Chargers - 3 rounds
Buttercups - 2 rounds
For time:
20 burpees (jump only)
30 push-ups
40 sit-ups
50 squats
Run 1/4 mile
Post times
6/26/06 WOD
8 times up and down stairs
20 push-ups each time at the bottom
Post times.
Compare to 5/24/06
Valley CrossFit does Vomitus Maximus (4/12/06 workout) - www.valleycrossfit.com
6/23/06 WOD
5 Rounds for time:
25 Push-ups
15 Ring dips
15 Push-press @ 95 lbs
Caught!
Sam caught on camera at the bottom of his squat. Get that back arched and those shoulders back!
6/22/06 WOD
Post loads and times.
Chargers - 5 rounds
Buttercups - 3 rounds
10 db cleans
10 db squats
10 db snatches
10 overhead lunges
10 thrusters
6/19/06 WOD
Run 100m
5 db cleans, 10 push-ups, 15 db squats
Run 200m
5 db cleans, 10 push-ups, 15 db squats
Run 300m
5 db cleans, 10 push-ups, 15 db squats
Run 400m
5 db cleans, 10 push-ups, 15 db squats
Run 500m
5 db cleans, 10 push-ups, 15 db squats
Run 600m
5 db cleans, 10 push-ups, 15 db squats
Post times and loads.
6/16/06 WOD
Run 5k
Connie on her way up the rope.
6/15/06 WOD
Max rounds in 20 minutes:
20 double jumps
20 thruters
20 jumping pull-ups (or 10 regular pull-ups, or 1 rope climb)
6/13/06 WOD
30 burpees (no push-up, jump at the top)
25 two arm dumbbell swings (1/4 bw)
25 burpees
50 push-ups
20 burpees
75 sit-ups
15 burpees
100 squats
10 burpees
Compare to 4/12/06
6/8/06 WOD
Chargers - 5 rounds
Buttercups - 3 rounds
10 Overhead presses
10 Thrusters
50 Free squats
20 push-ups
6/7/06 WOD
Work up to max loads.
Deadlift and Front Squat
10-8-6-5-3-3
6/5/06 WOD
5 rounds, work on form and loads on last 2 rounds:
Overhead press - db squats - push press - sit ups - back extensions
10 10 10 20 20
8 8 8 20 20
6 6 6 20 20
5 5 5 20 20 - work on max loads
5 5 5 20 20 - work on max loads
6/1/06
Scalability
Although the photos above demonstrate two versions of the push-up (there are many more: one-armed push-ups, incline push-ups, decline push-ups, and handstand push-ups, to name just a few), the lesson to be gleaned from the photos is that nearly any exercise can be scaled to the abilities of the individual.
The same photo sequence could be applied to pull-ups, dips, or countless other movements we perform at CrossFit.
In the top photo, Nicole is demonstrating the knee push-up. This push-up is often referred to as the "girl" push-up, although it's really for anyone who doesn't yet have a legitimate, full-range push-up.
In the bottom photo, Nicole is in the middle of a strict push-up, where knees, hips, abdomen, chest, and nose all hit the ground in unison. At the top of the push-up, she'll push through her shoulders (active shoulders) and come to full extension.
From the News
Here's one piece of exercise equipment you won't see at CrossFit Oakland:
http://news.yahoo.com/s/ap/20060530/ap_on_he_me/fitness_cordless_jump_rope
