Crossfit hamilton

WOD

A1. Seated Box jump 20:40x5

A2.  For Time

   Push Press #95 #65

   Pull-up

  Reps & Rounds  10-1 / 9-2 / 8-3 / 7-4 / 6-5 / 5-6 / 4-7 / 3-8 / 2-9 / 1-10

** A1.  squat on a med-ball and jump onto a box. #24 #18

*Coaches Notes:  You guys have done many different movements and workouts.  Which particular movement or workout is your favorite?

WOD

For Time

50-40-30-20-10

Air Squats

Push-ups

Sit-ups

Rest

 

WOD

Anybody up for a 4pm wod???

 Post comments....

 

Sorry guys we are closed.  No classes today, CFH will be back on Monday @12noon.

" CFH Chief "

3 Power Clean

6 Push-up

9 Box Jump

**Amrap, 5 Rounds, 3min rounds, 1min rest between each round.

Post Workout Nutrition

Anaerobic Endurance

 

WOD

Due to the weather conditions tonights 5:30 class will be canceled.  Sorry for any inconvenience. 

" Rowing Nancy "

  5 Rounds

  400m Row

  15 Over Head Squat #95 #65

 

WOD

Warm-up.  A

A1. Skill:  Hand stand push-up variations.

A2.  21-15-9

   Burpees

   Kb swings

   Pull-ups

** Schedule update.  There will be no 7:30am class on Monday morning.  Sorry for the inconvenience

Wod

Tabata 20:10x8

Push Press   #45 #35

Squat

Sit-up

Push-up

Row

**Lowest rep counts

WOD

A1. Pull-ups 10-8-8-6

A2. For Time

  7 Rounds

  7 SDHP #115 #85

21 Double Unders

Every Day Paleo

WOD

 Amrap

A1. 4 mins.

  5 clean & jerks #135 #95

  10 pull-ups (chin over bar)

A2. 4 mins.

  5 snatch #135 #95

 10 push-ups (chest to deck & arms locked out)

*coaches notes: total reps from both 4 min amraps.

  Sic-Fit    

  Motivation video

Rest

 

WOD

AMRAP

5min Turkish Get Up #35 #26

5 min Squat

5 min KB Snatch #35 #26

2 min Push press #45 #35

1 min Pull-up

** There is no rest between exercises.  Total reps for all 5 exercises.

WOD

For Time

21-15-9

Deadlift #225 #135

Ring dips

push-ups ( feet elevated on box )

Caveman Food

WOD

Team Workout

1000m Row

50 med ball cleans #20 #15

100 ab mat situps

100 box jumps #24 #18

50 thrusters #95 #65

35 pull-ups

50 burpees

35 double unders

100 over head walking lunges #45 #25

**This is a 2 person team workout.  The required numbers represent total team reps.  Except for the 1000m row where both member are to row 500m each, there is no minimum  rep requirement per team member.

Wod

 

2000m Row   

C.R.A.S.H.-B. Sprints

WOD

5 Rounds for time

15 db deadlifts

12 db hang power cleans

9 db front squats

6 db push jerks

WOD

For Time

10 Kb swings

1 burpee

9 Kb swings

2 burpees

8 Kb swings

3 burpees

7 Kb swings

4 burpees

6 Kb swings

5 burpees

5 Kb swings

6 burpees

4 Kb swings

7 burpees

3 Kb swings

8 burpees

2 Kb swings

9 burpees

1 Kb swing

10 burpees

Rest

Eat Move Improve

WOD

3 Rounds

500 meter row

10 man makers

15 db push press

Wod

  Sandbag  "Isabel"

30 Sandbag Snatch 

    #70

     #50

 

Training Photos

from 1.19.10

WOD

Fight Gone Bad

Wall Ball 

Sumo Deadlift High Pull

Box Jump

Push Press

Row

** In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad Demo

Predictions for the fight?  Post to comments section.

WOD

For Time.

50 kb swings #35 #26

20 air squats

10 sit-ups

40 kb swings

20 air squats

20 sit-ups

30 kb swings

20 air squats

30 sit-ups

20 kb swings

20 air squats

40 sit-ups

10 kb swings

20 air squats

50 sit-ups

*Coaches notes:  sit-ups are anchored.  For the athletes that will be in on Thursday to do FGB, the swing on the kettle bell should only reach eye level. 

Wod

21-15-9

Front Squat  #95  #65

Push Press 

 

Wod

Partner Workout

 

 "Helen"

 

*12 rounds

250 row

12 Kb Swings

6 Pull-ups

 

*each partner does 6 alternating rounds.

Testimonial from CrossFit Apex

 

 

Rest

 

Fitness Hierarchy:

1) Proper nutrition builds solid molecular foundation

2) Metabolic conditioning improves oxygen exchange

3) Gymnastics train body control and coordination

4) Lifting and throwing train external object control. This is founded on body control; so if

you can't execute movement without weight, adding weight will not help

5) Sport (or function) combines all of the above into a specific adaptation

 

   

EACH CONCEPT IS DEPENDENT ON THE FOUNDATION BENEATH IT. IF THE FOUNDATION IS NOT SOLID THEN ALL LEVELS ABOVE IT SUFFER.

 

What area of the fitness hierarchy would you like to see improvement?

 

Post to the comments section.

 

Jayson Shaw representing CrossFit Hamilton from the U.K.  Can't wait to have you back!

 

 

Wod

50 Box Jumps

100 Push-ups

50 Deadlifts  #135  #95

50 Db Power Snatch  (25L 25R)

50 Db Press  (25L 25R)

50 Db Swings  (25L 25R)

100 Sit-ups anchored

50 Box Jumps

Wod

Partner workout

15 *Calories Row

15 Ring Dips

20 *Row

20 Burpees

25 *Row

25 Push Press  #135   #85

30 *Row

30 Wallballs   #20  #15

35 *Row

35 Kb Swings   #53  #35

40 *Row

40 Sit-ups

Does it count?

'We constantly harp on making sure you make every rep count.  What does that mean?  It means full range of motion on whatever movement you're counting.  Full range of motion for a squat requires that the crease of the hip be below the top of the knee at the bottom of the squat and that your hips and knees are extended and fully open at the top of the squat (or when standing).  For a pullup, full range of motion begins when you hang from the bar with your arms straight and ends when your chin clears the bar.  Likewise, you begin a pushup in a plank position with arms straight and your chest must touch the floor.  While it may count as a pushup in some circles, it isn't sufficient for our standards that the arms only break 90 degrees on a pushup.  Go to the floor!'

'Recommit in 2010 to making sure that every rep counts!  Your improved performance depends on it.'

By Steve Rakow

CrossFit Ocean City

Wod

"Cindy"

 

* new schedule has been posted, please take note.

Wod

5 x 3

Power Clean

Wod

Fight Simulator 2

Row

Med-ball burpee

Db Step-up

Wall ball

Double unders

* 5 Stations

1 minute @ each station.

1 minute rest after all 5 stations are completed.

3 rounds

Wod

Fight Simulator

5 x 5 minute stations

Station 1.  10 ball slams/10 med-ball crossovers

Station 2.  5 min continuous plate movement

Station 3.  5 sandbag body slams/5 high box jumps/5 burpees

Station 4.  10 db clean/10 db push press/10 squat jump

Station 5.  5 min row for calories

*Stations 1-4 are Amraps.

** Add rounds, reps, and calories for the total. 

Rest

   

 "Eat meat, vegetables, nuts, seeds, some fruit, little starch, no sugar."

~Coach Greg Glassman

Paleo Diet

Wod

5 rounds

25 Air Squats

10 Burpees

7 Clean and Jerks

Paleo Diet takes us back to healthy 

Wod

3 Rounds

30 Overhead Walking Lunges  #45  #25

30 Box Jumps  #20  #14

30 Kb Swings  #53  #35

Wod

"Lynn"

5 Rounds

Max reps.

   Body weight bench press

   Pull-ups

Wod

Due to problems with the bathroom, morning classes are canceled.  Sorry for the inconvenience.

 

For Reps

1 min. max reps.

Box Jumps   #30 #20

Wallballs   #20 #15

Toes to bar

Burpees

Rest 5-10mins.

500m row for time

Wod

1. Push Press 3-3-3

2. Tabata  20:10x8

   Row

   Slam ball

   Sandbag Thruster

   Kb Swing

   Sit-up

   Sandbag Power Clean

Wod

Amrap 15 mins.

3 Power Snatch

and

2 rounds of:

   6 Pull-ups  

   9 Push-ups

   12 Box Jumps

Rest

Wod

7 & 7

AMRAP 15mins

7 Medball Cleans

7 Push-ups

Greatest sports moments of the decade

Happy New Year!