WOD

Rudy

Rudy


Workout of the Day

Strength:
Push Jerk
5-3-1-1-1-1
Split Jerk
1-1-1-1

Conditioning/Skill:
On the Minute x 12
Minute 1 – 7 Push Jerks (60%)
Minute 2 – 45s Hallow Rock
Minute 3 – 7 Strict Pull-Ups

*WATCH*
http://youtu.be/dP4EeQIdjQE

 

P1010764

Workout of the Day

For Time:
10 – 9 – 8 – 7 – 6 ……1
Front Squats (155/105)*
200m Run AFTER each round

*Go heavier than comfortable, but there shouldn’t be more than two sets per round.
Also, work should be done outside for minimal transition.

Plan B: (135/95)
Plan C: (Scaled Wt & 100m Run)

P1010769

Workout of the Day

Filthy 50
50 Box Jumps (24″)
50 Jumping Pull-Ups*
50 Kettlebell Swings (35)
50 Walking Lunge Steps
50 Knees-to-Elbows**
50 Push Press (45)
50 Hip Extensions
50 Wallballs (20/14)
50 Burpees
50 Double Unders***

(First timers are to do “Dirty 30″)
* Set at a height where bar is 3″ below wrists with arms extended above head.
** Rings acceptable.

 

A Fight Gone Bad

A Fight Gone Bad

 

Workout of the Day

Strength:
15 mins to find Heavy Squat Clean & Jerk.

Conditioning:
“Death by Power Clean”
20 Minute Running Clock

On the 1st Minute – 1 Power Clean
On the 2nd Minute – 2 Power Cleans
On the 3rd Minute – 3 Power Cleans…
(135/95)

Continue as far as possible.
If unable to complete a set, start over with 1 rep until total time is called.

 

2014-09-2011853

Workout of the Day

Strength:
15 find heavy OHS single.

Conditioning 
For Time:
30 CTB Pull-Ups
400m Run
15 OHS (135/95)
800m Run
15 OHS (135/95)
400m Run
30 CTB Pull-Ups

High-bar position with Chad Vaughn - [video]

 

 

Fight Going Bad

Fight Going Bad


Workout of the Day

Strength:
Weighted Pull-Ups

In 15 minutes work up to a Heavy Set of 3

Conditioning:
Climbing Ladder for 10 Minutes:
1 Strict Pull-Up, 2 Hand-Release Pushups
2 Strict Pull-Ups, 4 Hand-Release Pushups
3 Strict Pull-Ups, 6 Hand-Release Pushups…

PLAN B:
If you are not capable of doing weighted pull ups do strict pull ups or work on kipping pull ups. 

CONDITIONING PLAN B:
Assisted Pull-Ups

Devin's Gymnastic Skills Class

Devin’s Gymnastic Skills Class


Workout of the Day

Fight Gone Bad
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min SDLHP, 75/55
1 min BJ, 20″ 
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest 

 

New women's bars

New women’s bars

 

Workout of the Day

Strength:
In 15 minutes work up to a heavy Thruster


Conditioning:
50m farmers carry with right arm 
20 goblet squats
20 push ups
50m farmers carry with left arm 2pd
15 goblet squats
15 push ups
50m farmers carry with right arm 2pd
10 goblet squats
10 push ups
50m farmers carry with left arm 2pd
5 goblet squats
5 push ups

*On the farmers carry, make sure to minimize the amount of torso movement.

Rx:
Guys
KB = 2 pood

Girls
KB = 1.5 pood

PLAN B:
Guys
KB = 1.5 pood

Girls
KB = 1.0 pood

Injury and Opportunity - CrossFit Journal [article]

2014-09-1311816 (1)

Workout of the Day

Strength:
Deadlift – 10-8-6-4-2 (increase weight as you go)

Conditioning: 
3 Rounds For Time:
25ft. Double KB Front Rack Walking Lunges (1.5-pood/1-pood)
2 Rope Climbs
25 GHDSU
2 Rope Climbs

DB can be used in place of KB

PLAN B:
Rope Pulls

The Muscle-Up

2014-09-1311816

Workout of the Day

Strength:
Push Press
5-5-5-5-5

Conditioning:
Teams of 2 
3 rounds: 
Run 200m 
Run 400m 
Run 600m 

One partner works while the other rests.

Why Are We So Fat? The Multimillion-Dollar Scientific Quest to Find Out.  Gary Taubes, author of Good Calories, Bad Calories, for which he should win prizes, and Peter Attia, MD have teamed up with philanthropist John Arnold to create the Nutrition Science Initiative which will fund studies to  test the low fat hypothesis vs the low carb hypothesis with scientific rigor for the first time in history.


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