50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
Post time to comments.
Compare to 080304.
Candace Hamilton of CrossFit Oakland – Affiliate Cup winners
“Anatomy & Physiology for Jocks”, CrossFit Journal August 2003
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 080422.
Noon – Fundamentals:
Fourth Sunday of the month:
- Energy Systems
- “What about Cardio”?
- Handstand Push-Up
- Kettlebell Snatch
- Kettlebell Clean & Jerk
Daniel has started a threat over at the national site about this: CrossFit Burpee Thread
Day Burpee Challenge. Beginning Monday, July 14th, we are going to do
one burpee on day one and add one each day until we get to 100 burpees
on the 100th day!
1. Use Burgener’s burpee standards for form (see examples below)
2. You can complete each day’s burpees all at once, or broken up and done at different times throughout the day. (note from Max: if you do them all together, there is no doubt this will yield the greatest improvement!)
3. If for some reason you miss a day, you have to make up all the missed burpees the following day.
4. If you don’t start the challenge with us today, you can “buy-in”
at any time by doing ALL the missed day’s burpees on your first day.
5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to.
5. Have fun doing burpees and getting stronger doing it!
Burpee Challenge Form Standards:
One: Start with hands on the ground in front of your feet. Keep your back straight.
Two: Kick feet out behind you into the top of the push-up portion of the
burpee. Your body should be straight and tight in a flat plank.
Three: Lower your body into the lowest part of a push-up. Your chest and
thighs should ultimately touch the ground at the same time. Remember to
keep your whole body, especially your midline, tight. While throwing
your body on the ground and therefore touching both chest and thighs to
the ground is acceptable by some standards, we feel that more is to be
gained from doing a strict push-up in this Challenge.
Four Push up into the top of the push-up position again.
Five: Jump your feet up to your hands into your starting position.
Jump into the air and clap your hands overhead so that your ear is
exposed in front of your arms. Your feet should leave the ground. I
first heard of this Challenge from The Serrano Family of CrossFit Marina.
They recently completed the Challenge and all swear that they are so
much stronger and have better wind because of it. They loved the burpee
part of the CrossFit Games! Denise Serrano originally got the idea from
CrossFit Long Beach
and loved the idea so much that she started the Challenge before they
did. Crossfit Long Beach is on day 96 today! I don’t know where they
got the idea, but maybe someone out there knows and can fill us in. My
goal with The Burpee Challenge is to do what I dislike the most! We all
know that there is no better way to work your weaknesses then to just
do it. Please post if you are interested in joining us in this
Challenge. As far as I know, Greg A, Hannah and I are starting today.
Anyone else? Greg and I both did 100 burpees yesterday so we would have
something to compare to the time we get on 100 burpees completed after
the Challenge is over. I’m guessing we will get a lot faster.
In preparation for the Athletes For A Cure FGB lll Fundraiser on Saturday, September 27th, the WOD for 7-19-08 will be “Fight Gone Bad”.
Compare to 6-27-08
Please sign up HERE.
Athletes For A Cure Prostate Cancer Foundation;
FGB III is set for Saturday, September 27, 2008.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Rules of Engagement
* The CrossFit workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 scorers in each division will receive – Custom sterling silver, hand stamped ‘Dog Tag’ set with the winner’s name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer’s September 29th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o $2500 gift certificate to Bigger, Faster, Stronger
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o Should a smaller facility win the fundraising award, they will receive the entire $5,000.
* Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
* Last year’s highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston – $28,795.00
Complete as many rounds in 20 minutes as you can of:
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
CrossFit Certification Seminar – Aromas, Ca
CrossFit in Torii Beach by Natasha Lee – Stars and Stripes