WoD 120705

Great profile of what triple extension looks like
this pic is a little late as Mina has already
started to pull under the bar. 

Dynamic WU
3 x 10 TTB/Pistol/ Dips/ Pull ups


Strength
Back Squats 5x5


10 M AMRAP
DB Split Snatch 10 reps alternating Hands
10 Sit Ups


Be here on time so that we can start the warm up on time and together.

WoD 1206018

Have you seen the Thread on the CFT Facebook page yet. Design your own nano 2.0's and submit them there. The winner will receive a bag of Progenex recovery.

Submit as many designs as you want I will three of the best and as a gym we will vote on which ones win. This is just for fun, and hey maybe we will get some standard Gym Shoes out of it :)

I will choose the top three this weekend so you have all week to design and submit as many shoes as you want

Facebook Thread

design shoes here


4 Pm Strength
Back Squats 1x10@75% 1x5 @ 80/85% 1x3@ 90%
Shoulder Press 1x10@75% 1x5 @ 80/85% 1x3@ 90%\
Dead Lift 1x5@ 75% 1x3 @80/85% 1x1@ 90%


WoD
For Time complete
3 Legless Rope Climbs 
6 HSPU
12 OHS 
24 Pull ups 
48 Sit Ups 
96 Double Unders 

WOD 120604

4 pm Strength
back squat
1x 10 @ 65% 1x 5 @70/75/80%
Press
1x 10 @ 65% 1x 5 @70/75/80%
Dead Lift
1x 10 @ 65% 1x 3 @70/75/80%

met con
Run 100 M
12 pull ups
24 box jumps
36 sit ups
run 400 m
18 pull ups
36 box jumps
54 sit ups
Run 100 me
12 pull ups
24 box jumps
36 sit ups

WOD 120601

3 one minute rounds of
Rope Climbs
Power Cleans
Thrusters
Sit Ups
rest

WOD 120524

Base Line
WOD

Row 500 M

40air squats
30 sit-ups
20 push ups
10 pull ups

WoD 120515

Lots of burpees this week, different variants from touching a target
to jumping over a bar to just getting feet off the ground
any you like more, or think are harder?

You have 2 minutes to complete
30 Air Squats
20 Push Ups
10 Pull Ups (strict)

use remaining time as rest
do 5 rounds any round not finished in 2 minutes counts as a penalty

after your final round and rest complete
21 Kb Swings
21 Box Jumps
21 burpees
21 sit-ups

then for each penalty do 7 HSPU and finish any unfinished reps

WOD 120508

800m run
Then 3 rounds
10 dips
25 situps
Then
800 m run

WoD120419

Karlee getting vertical on her cleans

10 m AMRAP
5 Push Press
10 walking lunges ( unweighted )
15 sit ups ( feet anchored )

WOD 120418

4PM Strength 

Press	3x5 @85%
back squat	4x6 @80%
snatch	5x1

WOD
15M AMRAP consisting of 


5M AMRAP Burpees 
4M AMRAP Sit Ups 
3M AMRAP Power Cleans  
2M AMRAP Box Jumps  
1M AMRAP Strict Pull Ups  
post scores as total reps


Nicks and dings, sore backs and tight hamstrings. These are normal parts of training. In order to cause adaptation to your body we have to impose a stress great enough to disrupt homeostasis. Basically we have to work out hard enough that is causes minor a minor decrease in performance. This is OK and normal you get stronger during the recovery from this. The key however it to recover, I talked about "Recovery Scaling" a while back, today is another good day to bring the concept up.  Last Friday, Monday, and Yesterday all featured plenty of movements that can be classified as a pull or a swing. These Movements predominantly call upon the hamstrings glutes and low back to do the movement. Not only have there been plenty of reps but also at fairly heavy weights. This should mean that you are feeling tired and sore in those areas. and now today we have a body weight medley for the most part with, guess what, another pulling movement thrown into the mix. Today is a chance for you to be smart, and scale this movement down to a weight that allows you to practice the technique we have been drilling on the cleans while still allowing the back and hamstrings to recover. Doing this will also allow you to push extra hard on the body weight movements for today. Be smart, Train hard, Train Right. 

WoD 1204012

Click through for more info on the upcoming fundraiser at CrossFit Tulare

WOD
12 M AMRAP
6 Power Cleans (135)
12 push-ups
24 sit-ups