Super Helen

Warmup
2 Rounds
1 Fwd/Bkwd run 
1 Carioca
5 pull ups
10 push ups
10Good Mornings
10 air squats, 
10 bench sit ups
10 Hollow Rocks

Strength
Week 3 Back Squat

WOD
Super Helen
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Hal's Belated Birthday

Enough Rest. Let's get moving!

Warmup 
Run turf figure 8
3 rounds Cindy
50 Sit ups
50 Trunk Twists
50 Good Mornings

Grip Challenge

Strength
Week 3
Shoulder Press or Bench Press

WOD
2 rounds of:

Definitely some trouble counting burpees....

Run 200m
16 Burpees
Run 200m
16 Burpees

Then 
25 Pull Ups
25 Sit Ups
25 Push Ups
25 Squats

Then
2 rounds of:
Run 200m
16 Burpees
Run 200m
16 Burpees

Thrusters & Burpees

That was easy. What else you got?

Warmup 
400m run 
3 rounds of Cindy

Then 3 rounds of: 
3 candle sticks
9 box jumps
15 Back ext. 

Strength
ME: Turkish getup

WOD
For Time
24-16-8
Thrusters
Burpees



Notes:
We worked up to our best turkish getup possible. Some that arrived late never got to push it too much, but those that did really worked hard to keep their form solid. Nathan hit 80#! I got 65# but I had to have perfect form to get it. 

The WOD was fun. Some used barbells and others used dumbbells. Overall, I think the weights were heavier than when we did Fran earlier in the term. For me, I think pausing to rest at the top of each thruster helped me get further before I needed to break. 

Team Run

Warmup 
400m run 
3 rounds of Cindy

Then 3 rounds of: 
3 candle sticks
9 box jumps
15 Back ext. 

WOD
Bridge to tunnel loop run.
Carrying team med balls and need to do team pull ups at the halfway point. 


Notes:
There were 9 of us for the run and we took 4 med balls (12,10, 8, and 6#). When we hit the river pull up bar, we did a total of 90 pull ups before continuing the run. We finished in 28:35, but could have gone faster with some better teamwork in the 2nd half. 

Next time we should trade off the med balls more often (maybe every minute or 2). We could also make it a group competition instead of a team challenge. Burpees on the field would also be a great addition. 

Front Squat.... then some more

Warmup 
Run 400m
20 push ups
20 back extensions 
20 sit ups, 
5 pull ups
Carioca

Strength
Week 3
Deadlift

WOD
Front Squat work to a 3rm. As soon as you cannot get 3reps, start the following for time:

10-9-8-7-6-5-4-3-2-1
Tire Jumps
Toes to Bar

Notes:
I think that might have been a PR for me on the front squat. I hit 3 @205 and then 1 @215. The best I can find in my notes is a 205. 

"Schmalls"

Justin E. Schmalstieg

Warmup
400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Chest slap push ups

Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings

WOD
"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters


Note:
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Hoover Ball

Warmup
400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Chest slap push ups

Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings


Strength
Week 3
Shoulder Press or Bench Press

WOD
Hoover Ball.... Sounds like fun!

Lunges & Burpees

Warmup
3 rounds
5 Toes to Bar
10 Push Ups
15 Squats

Then as a team:
Prowler +90#
Team push around the lax field

Strength
Week 2
Back Squat

Times & Weights

WOD
5 rounds
50' OH Lunge
21 Burpees

Mobility
Shoulders- use a lax ball
Legs- focus on glutes and quads



Notes
We used the prowler as a team today. We loaded it with 90#s, got a feel for it individually and then pushed it as a team as fast as possible around the lighted lacrosse field. They worked a 2 person rotation and made it all the way around in 3:17. We'll try again another day. We'll also add a few rules about boundaries and what happens if you bump into them, hopefully making it a standard event.

Run/ Press/ Pull

Warmup

Coach Molly

x2 Through:
1 Carioca
2 Turkish Getup
3 Sec HS Holds
4 Candle sticks
5 DB Swings
6 Hollow Rocks
7 Burpee Broadjumps

Strength
Week 2
Shoulder Press or Bench Press

WOD

Results

Partners (run together, only 1 works at a time)
400m Run
40 Push Press
400m Run
40 Pull Ups
400m Run
40 Ring Rows
400m Run
40 Push Press
400m Run

Core work

ProctorWOD Euro

Warmup
50 Trunk twists
40 Sit ups
30 Back ext
20 Lunges
10 Push Ups
5 Horizontal Rows (use a racked barbell)
2Turkish Getup

WOD
Accumulate 1 minute of L-sit or L hang

Then:
Core series
For quality:
In & out crunches
Bicycles
Frogs

Scissors
Wide leg sit-ups
Hip raises
Leg & hip raises
Roll up/ V up
Side crunches
Mason twists
Plank
Bow to boat

10 min AMRAP

Power Snatch

Warmup
3 Tire Jumps
1 round Cindy with Box Squats
10 Pass throughs
1 rd Cindy with OH Squats
10 Burpees
1 rd Cindy with OH Squats
3 Tire Jumps

Strength
Week 2
Deadlift

WOD
10 min AMRAP
10 - Burpees
20 - KB Swings (53/35)
30 - Sit Ups


Endurance
Let's run some hills!


The WOD went well. We've done the same workout in a different format, so it was familiar. Most seemed to be working well. Then we headed out to the tennis court road and ran 4 x 100m up that hill. Then we finished with 2 x full hill, which is probably 130 meters. It felt pretty cold for the first couple of intervals. It was in the 30's, but since it was almost 70 just two days ago, it felt extra cold.

Hope

Tire Jumps.... and a good comparison of correct and incorrect form.

Warmup
400m row or run
30 sit ups
20 back ext.
10 Lunges
5 Hollow rocks
5 pull ups
5/5 dumbbell Snatches (Light weight for form)
15 Squats (deep)
100m karaoke

WOD
"Hope"
Burpees
Power Snatch @75
Box Jump 24"
Thruster @75
C2B Pull Ups

This is done in the "Fight Gone Bad" format. With a continuous clock, do 1 movement per minute, then rotate to the next movement. Rest 1 minute after all 5 movements are done (5 minutes of work). Then repeat for 3 or 5 rounds. Score is total number of reps completed.

We did 5 rounds. Since we have limited space and gear, we split into groups and each group started with a different movement. We also had to share bars for thrusters and power snatches, so we had to go pretty light with those. I used 65 for thrusters and 55 for the snatches.

Tire Jumps & Pull Ups

CFE Cert at CrossFit Merrimack

Warmup
3 Tire Jumps
1 round Cindy with Box Squats
10 Pass throughs
1 rd Cindy with OH Squats
10 Burpees
1 rd Cindy with OH Squats
3 Tire Jumps

Strength
Week 2
Shoulder Press or Bench Press

WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Tire Jumps


Our box jumps are going to be on our truck tires. What the WOD doesn't say is that the pull ups are in the gym and the tires are 100m or so away and up a hill. So there is a run between each movement. We'll also split the group so that half start with pull ups and half start running to the tires. We'll all start and end in the same place to keep times comparable.

I'll try to get a few photos of the group and our tire site.

Lumberjack 20

Today we're going to do a hero WOD called Lumberjack 20. It's named after athletes from Lumberjack Crossfit near Fort Hood in Texas who were also members of the 20th Engineer Battalion.

Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

We're doing this with the Strength & Conditioning group after some heavy back squats. So, we'll probably be scaling. I'd like to try rx'd, but I'm working on a shoulder issue, so OH squats might have to get scaled for me. Everything will be an option an it will all need to get figured out during the warmup.

Here's how it turned out.

Anyone that struggled with the OH squats switched to thrusters. The deadlifts were heavy for most, but the other weights were very manageable. We also had to run up a hill to get to our box jumps, which were probably higher than 24". It's a big tire and I'll measure it the next time I'm there with a tape measure.