Blogs

Oct 31st

2005

By Mike Minium
Comments Comments Off on 10/30/05

10/30/05

Rest Day

Have fun and enjoy the day off!

Oct 30th

2005

By Mike Minium
Comments 1

10/29/05 WOD

2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat

This is 10 minutes of work with no rest between transitions. In reality, though, this will likely take longer than 10 minutes to complete. Record how many minutes and seconds it takes you to perform the holds for the prescribed time.

Post your time to Comments.

Oct 28th

2005

By Mike Minium
Comments 2

10/28/05 WOD

5 rounds for time:
50 Squats
15 Ring dips

Post your time to Comments.

Oct 27th

2005

By Mike Minium
Comments 1

10/27/05 WOD

Gymnastics Clinic

Today we spent some time on the following skills:

Swings & kipping pull-ups
Rope climb
Support on rings
L-holds & tuck holds
Handstands

Everyone made a lot of progress on each of the skills. Most notably, we had a few women climb to the top of the rope–quite an achievement. Way to go, ladies!

Oct 26th

2005

By Mike Minium
Comments 5

10/26/05 WOD

21-15-9 Reps:
1.5 pood KB Snatch, Left Arm
1.5 pood KB Snatch, Right Arm
Pull-ups

We were so inspired by Greg Amundson’s effort on this workout that we had to give it a shot ourselves.

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The hands of a CrossFitter.

Oct 25th

2005

By Mike Minium
Comments 3

10/25/05 WOD

“Century of Fun”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Push press

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Oct 24th

2005

By Mike Minium
Comments 2

10/24/05 WOD

Snatch 1-1-1-1-1-1-1-1-1-1 reps (10×1)

Work on finding your max with impeccable form. Do not accept your max score if you have to achieve it via power snatching.

Oct 24th

2005

By Mike Minium
Comments Comments Off on 10/23/05 WOD

10/23/05 WOD

Handstand practice, 30 minutes

For 30 minutes straight, practice your handstand. Alternate between wall holds and freestanding holds. Make note of your longest hold for both categories.

Oct 24th

2005

By Mike Minium
Comments Comments Off on 10/22/05

10/22/05

Rest Day

Have fun!

Oct 21st

2005

By Mike Minium
Comments Comments Off on 10/21/05 WOD

10/21/05 WOD

5 rounds for time:
45-lb DB thruster, 15 reps
Rope climb, 3 ascents

Post time to Comments.

This WOD was posted initially on CrossFit about a week ago. I thought it looked like such a great workout that I decided to use it for today’s WOD at CFO.

A quick explanatory note for anyone reading the WODs: We have some people on the 5/2 schedule (5 days on, 2 days off), while others are on the 3/1 schedule (3 days on, 1 day off). Thus you may see several days in a row where a workout is posted. This is wholly due to the overlap that often occurs between the 5/2 schedule and the 3/1 schedule, and not due to the fact that we are espousing a workout schedule other than the 5/2 or 3/1.