Rest Day or......

You can have a rest day if you need it, or you can hit up this memorial WOD. Your choice. Here it is from http://www.crossfit.com/

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Post time to comments.

Go to www.crossfit.com and look up the video under Erin's picture to see how to do a DB split clean.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

If you do this today, post your times to comments, and realize that you are still here drawing in breath, and Erin paid the ultimate sacrifice. Hope that he is at rest.

Tabata These.....

Tabata protocol for the following exercieses. For those of you that dont know, a tabata protocol is that you will do 20 seconds of work, followed by 10 seconds of rest for 8 rounds of a given exercise. Take exactly 1 minute rest between each exericse, and then tabata it up again. Here are the exercises. Score it by the total number of reps (and cals) that you do for the entire thing. Post number of points (each rep and/or cal is one point) to comments.

Warmup:
4 sets of the following:

10 air squats
10 GHD situps
Sampson stretch (15 sec)

Workout:

135# Deadlift
Row
70# Kb swings
pushups
pullups

You will complete each exercise before moving onto the next one. So you will tabata DL for 8 rounds, take a minute break, then tabata the row...etc till you get done. Keep track of all reps for points, and then post your total number of points to comments. Have a great day.

Make it hurt

Todays WOD brought to you by me. Enjoy it.

Warmup:

4 sets of the following:

10 pullups (dead hang)
10 pushups
10 GHD situps

Workout:

5 x 5 Shoulder Press. Try to get about 85% of your 1rm for your sets. Remember, shoulder press is done with no momentum from your hips. It is best described as a static standing military press.

Mini WOD:

3 rounds for time of:

10 KB swings 70# bell
10 95# Thrusters
10 box jumps (big box)
10 burpees

Post loads for the shoulder press, and times for the mini wod to comments. Enjoy your day. Try not to scale the miniwod unless you ABSOLUTELY have to. Just see how you do at the Rx'd weights if you can.

The Nasty that is this workout.....

Brought to you by www.crossfit.com Grind this bad boy out. Scale weight as needed, not reps. Post your times and loads to comments. Good form on all lifts, and make sure you do them in the correct order. Let me know how it felt. Talk to you all soon.

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Yeah, thats what I said after I read this one..... Enjoy it.

Grinding out Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Here is the memorial workout for Nate. Fair winds and following seas. Get this one done in his honor.

All photos and text courtesy of www.crossfit.com

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (scale to jumping MU's if needed)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (70# bell)

Post rounds completed to comments.

Have a great weekend, and we will see you all next week. Keep making progress, you all are doing great! Dont forget about the burpees!

Time to get it....

With a continuously running clock :

do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

NOTE: Scale weight as needed, and the Clean for this one will be the POWER CLEAN, look it up in the exercise section of www.crossfit.com if you dont remember how to do it.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

In other words, you start a timer, and do a Clean and Jerk ladder starting with one rep for that minute, the rest of that minute is your rest period. Then move to two, then three, etc. You can break up the sets in the minute as long you as get to one more than you got in the last round. Once you can no longer increase the reps by 1 per round, you are done. Post number of minutes (rounds) completed. It would look something like this:

Completed 135 C&K for 15 minutes or 15 rounds. (that would mean that on the 16th minute, you could not complete 16 reps in that minute, so you are then done, and that round does not count.)

Have a good go of it, and if you have questions, make sure you get up with me today.

Wed Rest day or.....

Take today as a rest day..... or those of you that didnt hit up the bear yesterday (like me) hit up the bear today. We will reconnect for more fun and games on Thurs.... Dont forget to get your Burpees done. 7 for today.