Blogs

Jun 23rd

2006

By Mike Minium
Comments 1

6/23/06 WOD

5 Rounds for time:

25 Push-ups
15 Ring dips
15 Push-press @ 95 lbs

Sam_Max_Nic_Small.JPG

Caught!

Sam caught on camera at the bottom of his squat. Get that back arched and those shoulders back!

Jun 22nd

2006

By Mike Minium
Comments 1

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

Jun 19th

2006

By Mike Minium
Comments 2

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.

Jun 16th

2006

By Mike Minium
Comments Comments Off on 6/16/06 WOD

6/16/06 WOD

Run 5k

Connie_Rope_Climb_Small.JPG

Connie on her way up the rope.

Jun 15th

2006

By Mike Minium
Comments 2

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)

Jun 13th

2006

By Mike Minium
Comments 4

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

Jun 8th

2006

By Mike Minium
Comments Comments Off on 6/8/06 WOD

6/8/06 WOD

Chargers – 5 rounds
Buttercups – 3 rounds

10 Overhead presses
10 Thrusters
50 Free squats
20 push-ups

Jun 7th

2006

By Mike Minium
Comments Comments Off on 6/7/06 WOD

6/7/06 WOD

Work up to max loads.

Deadlift and Front Squat
10-8-6-5-3-3

Jun 6th

2006

By Mike Minium
Comments Comments Off on 6/5/06 WOD

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

Jun 1st

2006

By Mike Minium
Comments 1

6/1/06

Nic_Knees_Smaller.JPG
Nic_Strict_Smaller.JPG

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