Blog
CrossFit 5 Flags
email:
service@crossfitfiveflags.com
phone: (850) 572-6879
address:
4115 Warehouse Lane
Pensacola, Florida 32505
Posts during January 2012
01.31.12 HSPUs and MetCon
Handstand help from Carl Paoli, Gymnasticswod.com.
WOD
Work on HSPUs for 15 mins (Go for difficult sets of 5 reps)
and then...
For time: Run 1 Loop, 100 x Hand Release Push-Ups, 10 x Snatch (95,135#)
Post how you trained your HSPUs and time to comments.
01.30.12 Back Squats and Power Cleans
Mobility Help courtesy of Kelly Starrett.
Back Squat 5 x 3 reps, with 2-3 mins rest in between sets
and then...
Power cleans 10 x 2 reps (OnTheMinute, Dynamic Effort)
Post load(s) to comments.
01.28.12 Pyramid Helen
WOD
"Pyramid Helen"
For time:
Run 1200 meters, 63 x KB Swings, and 36 x Pull-Ups
Run 800 meters, 42 x KB Swings, and 24 x Pull-Ups
Run 400 meters, 21 x KB Swings, and 12 x Pull-Ups
Post time to comments.
01.27.12 Cleans & HSPUs
More HSPU help from Carl Paoli. Check out his site gymnasticswod.com.
WOD
7 rounds, for time of:
3 x Clean
4 x HSPUS
Post load and time to comments.
01.26.12 Squats and Muscle-Ups
Muscle Up help from Carl Paoli.
WOD
4 rounds, for time of:
50 x Air Squats
5 x Muscle-Ups
Post time to comments.
01.25.12 Olympic Lifting
Cool Video from the USAW/CrossFit Open.
WOD
Snatch: work up to a Heavy Single.
Clean & Jerk: work up to a Heavy Single.
Front Squat: work up to a Heavy Single.
Post best load(s) to comments.
01.24.12 Run, Thruster, and Pull Up.
Steen flipping the 900# Tire.
WOD
3 rounds, for time of:
Run 800 meters
50 x Thrusters (45#)
30 x Pull-Ups
Post time to comments.
01.23.12 Back Squats & Tire Flips
Coaching Points for Flipping Tires- courtesy of CrossFit HQ and Rob O.
WOD
In 20 mins, establish a 5 rep max Back Squat.
and then...
For time:
Tire Flip 100 feet (best of three attempts)
Post Back Squat load and Tire Flip time to comments.
01.21.12 Hero Wod: Wood
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
"Wood"
5 rounds, for time of:
Run 400 meters
10 x Burpee Box Jumps
10 x SDHP 65,95
10 x Thruster 65,95
Rest 1 minute
Post time to comments.
01.20.12 10 min Amrap Couplet
Wod Demo courtesy of CrossFitHQ
Open WOD 11.1
10 min amrap of:
30 x Double-Unders
15 x Power Snatch
Post score to comments.
01.19.12 Weighted Pull-Ups and 8 min Amrap couplet
Hollow Body Transitions to Skills with Dusty Highland from DogTown CrossFit.
WOD
Weighted Pull-Ups 5 x 5 reps
and then...
8 min amrap of:
6 x Power clean and 12 x Ring Dips
Post load(s) and score to comments.
01.18.12 Hang Snatch plus Snatch Deadlift
Chinese National Team Member, Hang Snatch.
WOD
Hang Snatch 7 x 1 reps
3 count Snatch Deadlift 5 x 3 reps
Post load(s) to comments.
01.17.12 10 MIN AMRAP TRIPLET
Back Lever help from Carl Paoli.
WOD
Ring Work for 15 mins: Practice Front Levers, Back Levers, and Skin the Cats.
and then...
10 min Amrap of: 200 meter Run, 15 x Box Jumps, and 15 x Wall Ball
Post score to comments.
01.16.12 Front Squats and Push Press
Crazy Weightlifting Video
WOD
Front Squat 5 x 3 reps
Push Press 5 x 3 reps
Post load(s) to comments.
01.14.12 Deadlifts and HR Push Ups
WOD
10 rounds, for time of:
15 x Deadlift 135#
15 x Hand Release Push-Ups
Post time to comments.
01.13.12 Hero Wod: Collin
.jpg)
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.
"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
Post time to comments.
01.12.12 Walking Lunges and HSPUs
Bill doing OHS.
*****TODAY IS THE LAST DAY TO REGISTER FOR THE NUTRITION CHALLENGE. Read about it here, and register here. We start Sunday! (Blood work and measurements have to be done by Saturday.) Currently, 14 people have "bought-in" - that means prizes of $210, $140, and $70 for 1st, 2nd, and 3rd place. The more who join, the bigger the prizes!*****
***There are currently 20 Whole30 participants registered, and so far only 12 have scheduled their blood work. GET ON IT, PEOPLE!!! ;D You must make an appointment - no walk-ins! This is a requirement to be eligible to win!***
WOD
5 rounds for time of:
50 x Walking Lunges
15 x HSPUs
Post time to comments.
01.11.12 C&J 3 x 1 reps x 5 rounds
Olympic Weightlifting Tribute video.
WOD
5 rounds of:
3 x 1 reps of Clean & Jerk
Rest approximately 2-3 mins in between sets.
and then...
Sled Pushes and Farmers Carries
Post load(s) to comments.
01.10.12 Cindy or Mary
Cindy and Mary Prep with Kelly Starret.
WOD
"Cindy"
20 min Amrap of:
5 x Pull-Ups, 10 x Push-Ups, and 15 x Air Squats
or...
"Mary"
20 min Amrap of:
5 x HSPUs, 10 x Pistols, and 15 x Pull-Ups
Post score to comments.
01.09.12 Back Squats and Met Con
Wod Demo from CrossFit Santa Cruz.
The First CF5F Whole30 Program Nutrition Challenge starts this Sunday! Have you registered? (Success Guides are being printed and should be at the gym by Tuesday!
WOD
Back Squat 5 x 5 reps
and then...
5 rounds, for time of:
35 x Double-Unders
Run 200 meters
Post load(s) and time to comments.
01.07.12 Cleans and Burpees
Nic dragging the fire hose.
WOD
5 rounds, for time of:
3 x Clean
20 x Burpee
Post load & time to comments.
01.06.12 20 min Amrap: 400 m Run & 21 x Deadlifts
Josh on the rings.
WOD
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps
Post rounds and fractions of rounds completed to comments.
01.05.12 Handstands and HSPUs
Handstand help courtesy of Dogtown CrossFit.
WOD
For 12 mins, practice Handstands or Handstand Walks.
and then...
For another 12 mins, do 3-5 reps of HSPUs On The Minute.
Post thoughts/performances to comments.
01.04.12 Jerk 7 x 1 reps
***SCHEDULE CHANGE:
Mob-WOD for Improved Jerk Position
WOD
Jerk 7 x 1 reps
Post load(s) to comments.
Information about the upcoming Nutrition Challenge is finally posted! Check it out by clicking the link on the upper right of our home page! Any questions, please email nutrition@crossfitfiveflags.com.
01.03.12 Hero WOD: Bradley
.jpg)
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
"Bradley"
10 rounds, for time of:
Sprint 100 meters
Pull-Ups x 10 reps
Sprint 100 meters
Burpees x 10 reps
Rest 30 seconds
Post time to comments.
01.02.12 Strongman Movements
Productive Application of Force - Greg Glassman
WOD
Tire Flips, 100 feet for time.
Sled Push, 100 feet for time.
Farmers Carry, 100 feet for time.
Give yourself ample time to warm up with the modalities, and then 3 attempts per movement for best time(s). The goal of this wod today is to go HEAVY and as FAST as possible.
Post your times/loads to comments.
