50x Deadlifts (135#/95#)
20x KB swings (53#/35# KB)
50x Sit-ups
20x KB swings
50x Knees 2 elbows
20x KB swings
50x Box jumps (24’/20′)
20x KB swings
Author: Ryan Savard
AMRAP in 20 min of…
– 5 thrusters (95/65)
– 10 renegade rows
– 5 burpees
– 10 DB lunges
How wheat makes you fat
via YouTube
We are now over half way through the Paleo 30 Day Challenge. It’s all downhill from here!
Five sets of:
– Shoulder Press x 4-5 reps @ 2011
– Rest 90 seconds
– L-sits accumulate 45 seconds
– Rest 90 seconds
then…
With a 2:30 running clock perfom 4 sets of
– 400 m run
– As many double unders as possible in remaining time
– rest 2 min
Skill: Squat Clean
Four sets of:
Squat Clean 2,2,2,2 (build up to a tough double)
Rest 60 seconds
Barbell Ab-Rollout x 4-6 reps @ 4110
Rest 90 seconds;
and then,
15 min AMRAP:
– 10 wallball (20/15)
– 10 box jumps (24’/20′)
– 10 ring dips
Technique: Power Snatch
Build up to a heavy power snatch in 12 min
then…
“Josh”
1 Round for Time:
– 21 OH Squats (95/65)
– 42 Pull-Ups
– 15 OH Squats
– 30 Pull-ups
– 9 OH Squats
– 18 Pull-Ups
Wodapalooza 2011 Recap
Congratulations goes out to all the ED*CF athletes that competed in Wodapalooza this weekend put on by One More Rep. These guys really kicked ass and they were some of the newest competitors to CrossFit there! All that hard work is really paying off and these guys got the chance to prove it. Way to go Ben O., Emily, Zach, Adam, Mason, and Kimberly!
We are 15 days into the Paleo Challenge…. That is HALF WAY! Keep up the good work and please let me know if you have and questions, concerns, or just need to vent. You can do this!
it’s the size of the fight in the man
We are making the trip down to Belton, TX early tomorrow morning for our first competition. Six different athletes from ED*CF will be competing and putting all that hard training to work. Good luck Mason, Adam, Ben O., Zach, Emily and Kimberly! You guys are going to kill it!
Here are the WODs they will be competing in over the course of the day:
1. Double Under 2 min AMRAP
- Double Unders
- 1 leg singles (divide total reps by 10 for your total)
- 2 leg singles (divide total reps by 20 for your total)
2. Running Grace
Explanation – We have taken the workout “Grace” and broken it down into:
- 5 rounds of the following:
- 6 Ground to Overhead followed by 1 down and back arena sprint
- The sprint consist of running the length of the arena and touching the gaurd gate and returning to your bar to start the next round
- Your time ends at the end of your arena run when you touch your bar at the end of the 5th round
Weights –
- Men = 95 lb
- Women = 65 lb
3. Up The Ladder 5 min AMRAP
Explanation – Starting with 1 rep of each movement and moving up in sequential order, athletes will do the following:
- 1 bar facing burpee followed by 1 front squat, then
- 2 bar facing burpees followed by 2 front squats, then 3, 4, etc… until the 5 minutes are up
Weights –
- Men = 95 lb
- Women = 65 lb
4. Over and Back (12 min cap)
Explanation – Athletes will have to do sets of 15, 12 and 9 Deadlifts. In between each set, the athlete will have to break down their bar, carry the pieces to the other side of the arena and reassemble their bar before starting the next set (about 50m to other side).
- 15 DL’s, break down bar, move piecies across arena, reassemble bar then
- 12 DL’s, break down bar, move piecies back across arean, reassemble bar then
- 9 DL’s – time ends when the bar touches the ground after rep 9
Weights –
- Men = 155 (45 lb bar, two 45 lb plates, two 10 lb plates and 2 collars)
- Women = 115
** You can view our athletes results here.
NO Masters Class tomorrow morning.
FREE 10am workout will still take place.