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CrossFit 5 Flags
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Posts during January 2011
01.31.11 ELIZABETH
Classic video from CFHQ
WOD
"Elizabeth"
21-15-9 rft of:
Squat Cleans (95,135) & Ring Dips
01.30.11 REST DAY
This video shows that you can train anywhere, get creative with your training.
Question:
Rest Days. How do you guys spend them? Do you like to do some active rest, or do you like to just relax and not do a thing? Let us know in the comments.
01.29.11 Cleans 1 rep maxes
WOD
Clean 1 rep on the minute, every minute for 15 mins.
Post loads and totals to comments.
01.28.11 BODYWEIGHT METCON
WOD
For Time:
25 x HSPUs
50 x Pull-Ups
100 x Push-Ups
200 x Air Squats
Post times to comments.
01.27.11 Running WOD
WOD
For Time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
01.26.11 WG COUPLET
Wod Demo by AgainFaster.
WOD
5 rounds for time of:
5 x Squat Clean Thrusters (95,135)
10 x C2B Pull-Ups
Post times to comments.
01.25.11 OHS 3-3-3-3-3-3 REPS
WOD
OHS 3-3-3-3-3-3 reps with 3 min recoveries.
Post load and total to comments.
01.24.11 HERO WOD: RANKEL
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Post completed rounds and reps to comments.
01.23.11 REST DAY
I recently saw this article on the CrossFit Affiliate page and thought it was pretty cool.
01.22.11 HERO WOD: COLLIN
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
WOD
"Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
01.21.11 DEADLIFT 5X5s and 400m Repeats
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Deadlift Set-Up position. Notice how the bar is located directly below your scapula and above the center of your foot. The spine is held in nuetral alignment with an active lumbar curve. This is where you want to be when deadlifting.
WOD
Deadlift 5-5-5-5-5 reps with 2 min recoveries.
5 rounds for time of:
Run 400 meters with 1 min recoveries.
01.20.11 GGG TRIPLET
WOD
Skill-Work: Practice Handstands
and then...
5 rounds for time of:
10 x Wall Climbs
10 x Toes 2 Bars
20 x Box Jumps 24''
01.19.11 Strict Press 5x5s and MWG Triplet
WOD Demo with Chris Spealler courtesy of CrossFitHQ.
WOD
Press 5-5-5-5-5 reps with 2 mins rest.
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
01.18.11 WGW TRIPLET
CrossFit Kettlebell Swings, good technique vs bad technique.
WOD
21-15-9 RFT OF:
Squat Cleans (95,135)
Burpees
KB Swings (55,70)
01.17.11 BACK SQUATS & WG COUPLET
WOD
Back Squats 5-5-5-5-5 reps with 2 mins recoveries. Post loads and totals.
For Time:
30 x Wall Balls
15 x Burpee Pull-Ups
20 x Wall Balls
10 x Burpee Pull-Ups
10 x Wall Balls
5 x Burpee Pull-Ups
01.15.11 SPLIT JERKS & 14 MIN AMRAP COUPLET
Dr. Barry Sears on Fish Oil
WOD
Split Jerk: establish a 1rm in 15 mins.
14 min amrap of:
7 x DB Squat Cleans
7 x L Pull-Ups
01.14.11 MEMORIAL WOD: CHRISTINA
Today we honor those killed and wounded in last Saturday's assassination attempt on Rep. Gabrielle Giffords. 20 people in all were shot, 6 have died and the youngest was nine years old. We name this Memorial WOD after Christina Green, the youngest of those killed. Although we name this WOD after Christina, we in no way will only be thinking about her. The names of the five others slain are: Gabe Zimmerman, 30, U.S. District Judge John Roll, 63, Dorwin Stoddard, 76, Dorothy Morris, 76, Phyillis Schneck, 79. We thank everyone who will do this WOD with us today.
WOD
"Christina"
As many rounds as possible in 20 minutes of:
9 Pull-ups
9 Squat cleans, 135/95 pounds
9 Kettlebell swings, 2/1.5 pood
9 Toes to bars
9 Push press, 135/95 pounds
9 Burpees
Record rounds and reps completed.
01.13.11 HERO WOD: BULL
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
WOD
"BULL"
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
Post times to comments.
01.12.11 HERO WOD: DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
"DT"
5 rounds for time of:
12 x Deadlifts (105,155)
9 x Hang Power Cleans
6 x Push Jerks
Post loads and times to comments.
01.11.11 B2B TABATA SQUATS + 1 MILE RUN
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Ami
WOD
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
01.10.11 HERO WOD: RANDY
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
For Time:
75 reps x (45#,75#) Power Snatch
Post times to Comments.
LAPD SWAT TEAM doing Randy
01.08.11 COMMUNITY
The CrossFit Community is so awesome! Scott and Mike, the owners of CrossFit Malibu, stopped in a couple days ago while on a 12-day RV tour of Southesastern CF boxes and did Nutts with us. Two of the nicest guys you will ever meet. We had a blast working out with you guys!
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And they came bearing gifts! Everyone needs to thank Mike & Scott for the addition of THREE Atlas Stones to our equipment collection. Please be sure to get on their blog (crossfitmalibu.blogspot.com) and post a comment.
WOD:
The Hopper
01.07.11 BACK SQUATS & TABATA WALL BALLS
Back Squat Geometry with Coach Mark Rippetoe.
WOD
Back Squat 3-3-3-3-3 reps
and then Tabata Wall Ball Shots.
Post Squat loads and tabata scores to comments.
01.06.11 HERO WOD: NUTTS
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
WOD
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Post times to comments.
01.05.11 20 MIN AMRAP TRIPLET
Ring Dip Demo courtesy of CrossFitHQ.
WOD
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps
Post rounds and reps completed to comments.
01.04.11 GW COUPLET
Intro to Intensity, courtesy of CrossFitHQ.
WOD
Weighted Pull-Up 1-1-1-1-1-1-1 reps
and then...
3 rounds for time of:
10 x Weighted Pull-Ups
30 x KB Swings
Post loads and times to comments.
01.03.11 OVERHEAD LIFTING
The overhead lifts are an integral part of the CrossFit program. In CrossFit, we lift all knds of things over our heads. We lift barbells, dumbbells, kettlebells, sandbags, logs, stones, and even yokes over our heads. Our anatomy is designed to support loads over head and the overhead lifts develop stronger and more flexible shoulders. The next time someone wants to make the statement that overhead lifts are destructive to the shoulders have them read the following article courtesy of The CrossFit Journal. http://www.crossfit.com/journal/library/67_08_Overhead_Lifting.pdf
WOD
Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
01.01.11 HAPPY NEW YEARS
How many of you have been watching Kelly Starrett's Mobility WOD? Great tips and ideas for fimproving your flexibilty and performance. Check out this video.
New Year's Team WOD
3 person teams with 1 person moving at a time.
For Time:
40 x Deadlifts (185,275)
30 x Burpees
40 x KB Swings (55,70)
30 x Burpees
40 x Overhead Squats (85,115)
30 x Burpees
40 x DB Thrusters (30,40)
30 x Burpees
40 x C2B Pull-Ups
30 x Burpees
40 x Tire Jumps
30 x Burpees
40 x DB Squat Cleans (30,40)
30 x Burpees
