Happy Canadian Easter Monday!! No?….. ok, I tried.
This was a really fun workout today! I normally don’t particularly like Box Jumps OR Sumo Deadlift High Pulls, but I really enjoyed this WOD. The decreasing numbers per round, and the “relatively” light weight of the SDLHP made it easier for a lot more people to go “Prescribed” than usual and really push themselves!
As for the Strength Portion… people are starting to get STRONG! Watching the crew pull weight is getting more and more impressive. Hopefully you guys can feel the gains, and are as proud of yourselves as the coaches are of you!
Workout of the Day: Strength
Dead Lift 3-3-3-3-3-3-3-3-3, @ 80% 1RM
I have footage from a February and March workout, too. So look for those to surface soon!
The workout was a 15 minute pyramid featuring three movements: Wall Balls, Chest-to-Bar Pull-Ups and Ab-Mat Sit-Ups. That means that once the clock starts you do one rep of each, then two reps of each. You continue climbing as high as you can until the clock hits 15:00, then you’re done!
***NOTE***
Orion used a THIRTY pound medicine ball. I only used a 20 pounder.
Good stuff. Let me know what you guys think of the video.
The day started off pretty cold and rainy, but by the time the 6pm class rolled around it was a beautiful day! What better way to start another amazing CrossFit class then by doing the…
Best. Warm-Up. Ever. CROSSFIT DODGE BALL!!!
Regular dodgeball rules apply, but if you get hit, you need to do either Burpees or Air Squats.
A little bummed I missed Orion getting tagged in the face with one (he was fine, relax), but still an awesome time!
This one might look more complicated than it really is, so let me just explain it.
There are three exercises, each of which requires 21 reps. The are KB Swing, Goblet Squats and Pull-Ups. Run 100m before each one of those. Do all of that three times!
3 Rounds for Time
100m Sprint / 21 Kettle Bell Swings, 24kg/16kg / 100m Sprint / 21 Goblet squats, 24kg/16kg / 100m Sprint / 21 Pull-ups
I know… you all knew that already… Holly is awesome!
But for those of you who aren’t lucky enough to train with us at CrossFit Lakewood, here’s one of the MANY reasons why Holly Rosen is so awesome.
Holly is pretty sure her 1-rep max Power Clean was around 115lbs. Well, lucky for her… the last workout of the 2011 CrossFit Games Open had 100lb. Power Cleans in them… 5 reps… PER ROUND! Some people probably would have thought, “There’s no way I can do that many of them at so close to my 1RM.” Not Holly, though!
She got an amazing score on the workout AND fought for every single Power Clean. GREAT JOB, HOLLY!
Also, today’s her birthday… so HAPPY BIRTHDAY, HOLLY!
I have been posting the videos from CrossFit HQ on what the workout is, along with some advice each week, and that post will come next. Don’t worry.
The workout was the first (and only) one during this part of the Competition to reach the 20 minute time domain, so this will separate out some of those people who lack in the Endurance department.
Workout of the Day:
As Many Rounds As Possible in 20 Minutes
5 Power Cleans, (145#/100#) / 10 Toes 2 Bar / 15 Wall Balls (20# to 10′ target/14# to 9′ target)
For many of our newer CF-ers, it was their first time using the Power Clean movement in a workout. Over the course of the 20 minutes, form improved dramatically! Great job, guys. It’s so much fun getting to coach such quick learners!
We had a few people doing the official Competition WOD with their judges at the same time, too!
It is with great pride that I share with the worrrllld that our very own Megan Pendergraft got her first EVER Muscle-Up today… and we caught it on tape!!
Congrats, Megan! You certainly earned it!!
(I apologize for yelling right into the camera… I was excited.)
Tonight’s workout was a good one, one that (depending on what the CrossFit Open workout is tonight) I might try myself this week!
First, we started off with some Squat Cleans for the strength portion on the day. For some people in the class, it was their first day ever performing this movement with weight. It was fun watching the gears click for them as they practiced more and more.
Since this took some time, we had very little rest between the Squat Cleans and the workout. Off we went!
Workout of the Day:
As Many Rounds As Possible in 10 Minutes
10 Dead Lifts / 10 Knees 2 Elbows (A sub for the Knees to Elbows was either 20 Leg Lowers or 20 regular Sit-Ups)
Go, Class, Go!
You might recognize one of those faces as belonging to Kristin. She was back in town to run the Horsetooth Half Marathon (with Mel!) and stopped by for class tonight! It was her first time seeing the new space, too!
SUNDAY FUNDAY again! That’s officially what my Sunday class is called, and it makes me smile every time I hear one of you say it!
This week we had a few newbies join us, and they did an awesome job, too. Had all of our “Regulars” been there, wewould have pushed 10 people. Now THOSE will be some fun classes when summer time is here and we can spend more time outside!
The workout was a good* one… it was WOD #1 from the 2010 CrossFit Sectionals.
*By good, I mean I admitted to them that I literally wouldn’t touch a red kettlebell for 7 months after I had to this workout myself last year!
Workout of the Day:
3 Rounds for Time
500m Row / 21 KB Swings / 400m Run
After that, I decided to pay a little tribute to my friends over at CrossFit Lodo and offer “Dessert” to the crew! What was for dessert? Well, today we did 2 “2-minute Drills” of as many reps as possible of a particular movement.
Max Reps in 2 Minutes: Push-Ups
Nick- 40
Annie- 35
Heather- 42
Alon- 39
Kara (Ab-Mat Sit-Ups)- 36
Max Reps in 2 Minutes: Air Squats
Nick- 61
Annie- 62
Heather- 61
Alon- 43
Kara- 53
Today, CrossFit Lakewood went after the 4th workout of the 2011 CrossFit Games Open. With a 10 minute cap on the workout, that means a lot of people out there wouldn’t even get close to completing one round. This one requires a LARGE amount of work to be done in not a lot of time, so the goal is basically to get through as much as you can.
Workout of the Day: Strength
Learn the Zercher Squat
Work up to a good 3 Rep Max
Alon looking STRONG! (Bent bar, too!)
WOD
Complete as many rounds and reps as possible in 10 minutes of
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
The pace everyone kept throughout all 60 Burpees was really impressive!
As CrossFitters, we also tend to enjoy watching people suffer. Here is your chance to watch me struggle through my first attempt at this workout. The Overhead Squats just KILLED me. Hopefully I can get through 1 full round on Saturday. (Always open to critique of form / No-reps, etc)
HQ released the next workout of the 2011 CrossFit Games Open, and a lot of people in the CrossFit Community let out a collective groan.
Without further ado, here is Workout 11.4:
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees / 30 Overhead squats (120lbs / 90lbs) / 10 Muscle-ups
For those of you who may be wondering what a Muscle-Up is, it’s a movement done primarily on gymnastics rings that consists of a pull-up transitioning into a dip! The video here will show you exactly what it looks like and give some pointers!
In my opinion, it’s going to be a lot like the last workout where some people simply won’t be able to complete parts of it. During the first two workouts, most people were able to handle the weight and reps in some form or another, so the differences in scores were simply how many rounds people were able to complete.
Last week, some male athletes simply couldn’t get 165 pounds into a Squat Clean and Jerk. This week’s biggest challenges will fall in one of two categories; either 120 pounds for men (or 90 pounds for women) will be too heavy for some athletes to Overhead Squat 30 times, or they’ll get through them and get stuck on the Muscle-Ups.
The exciting part about involving such a challenging movement in this workout, though, is that there will be HUNDREDS of people out there who will get their first-EVER Muscle-Up during this workout! I hope that CFHQ puts together a video of all of the first MU’s caught on tape from this week’s workout 🙂
The video below is from HQ showing the official range of motion requirements for the movements.
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