Posts Categorized: WOD

WOD Thursday Feb 2, 2012

Deadlift 5-5-3-3-1-1 reps We’re not looking for PRs on the last two sets (1-1) here. Instead pick a weight that’s around 90% of your one-rep max. Then… 3 deadlifts (275/185) 6 burpee box jumps (24/20) 9 situps 5 rounds

The CrossFit Games Open: A Plea from Kelie Willson

This is from Kelie Willson (the less crazy one). She speaks the truth below. MY PLEA So I am going to do my best to convince each and every one of you to join the CrossFit Open this year..(Or at least 50% of you!) This is the second year CrossFit is doing the Open for more »

WOD Wednesday Feb 1, 2012

Do 3 of the following, in whatever order you want, resting 5 minutes in between. 1. 1000m row 2. Annie 3. 100 wallballs (20/14) 4. 100 burpees 5. 250 double unders NOTE: If you only have time for 2, that’s ok.

Alternating Grip or Hook Grip for Deadlifts?

Thanks to Rob Southards for sharing this long but informative article. Click the link for the whole thing. Other trainees opt for the alternated grip from day one simply because it is easier and they can hold more weight. The logic there is that stronger is stronger. However, what these trainees are missing is that more »

Fish Oil

Thanks to Kelly Bruhn for passing along this article about the benefits of fish oil. Here’s an excerpt. Click the link for the whole thing. Fish oil is well known for its beneficial cardiovascular and cardiac health effects. In 2004 FDA approved a prescription fish oil preparation for treatment of high blood triglycerides (hypertriglyceridemia) 1. more »

WOD Tuesday Jan 31, 2012

Skill Work: Power Clean, Hang Power Clean, and Push Jerk The goal here isn’t necessarily to go heavy; you can if you want, but the idea is more to warm up these movements for the WOD. Then… 1 power clean (155/115) 1 hang power clean (155/115) 1 push jerk (155/115) One round every 30 seconds more »

WOD Monday Jan 30, 2012

Back Squat 8-6-4-4-2 reps Then… 6 front squats (155/115) 7 burpees 8 toes to bar AMRAP in 12 minutes

WOD Friday Jan 27, 2012

20 push presses (75/55) 20 overhead squats (75/55) 5 rounds This WOD is going to lead to some sore shoulders. The weight is light, so consider scaling the rounds if you think 100 reps of each exercise might be too much.

WOD Thursday Jan 26, 2012

Dynamic Effort Bench Press and Deadlift Dynamic Effort means using submaximal weight (50%-60% of your one-rep max) and trying to move it quickly, with speed and explosiveness. Think about trying to make the bar jump, either off the floor or off your chest. 8 to 12 sets of 2 or 3 reps. Work in small more »


Kelly Starrett thinks ibuprofen and other NSAIDs are bad news. No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over. Click here for the whole thing.

Why Weightlifters Should Appreciate CrossFit

Thanks to Bryan Kemper for passing along this awesome post from a weightlifting forum, written by Glenn Pendlay. As weightlifters, or those that use weightlifting movements in training, squat deep, and worry more about lifting more weight than about how defined our arms are (I would guess this describes most on this board)… what did more »


Anyone recognize the BAMF wearing the blue shirt in the picture on the CrossFit Endurance site today? Not the big picture at the top, but the smaller picture below, the one accompanying the WOD for Wednesday Jan 25.

More from Bingo…

This is great stuff. With each WOD it’s helpful to think about two things, what the programmers are looking for, the programmed stimulus, and what you wish to accomplish that day in that particular WOD. Using this WOD as an example, top CrossFitters (men and women) will do this as Rx’d and just fly through more »

WOD Tuesday Jan 24, 2012

Strength/Skill: Cleans If your form is good and you’re feeling up to it, go for a heavy single. Otherwise, work on technique with lighter weight. Then… Elizabeth Cleans (full squat) (135/95) Ring Dips 21/15/9 15 minute time limit, so scale the weight accordingly.

“Them vs. Us”

Them vs. Us THEY have CNN or Kelly Clarkson playing in the background. WE have other members cheering you on to finish your last rep. THEY have cardio machines that tell you you’re going too fast. WE have trainers that are telling you you’re not going fast enough. THEY have mirrors. WE have trainers that more »

WOD Monday Jan 23, 2012

5/3 handstand pushups (or 20 second handstand hold) 10 barbell ground to overhead (95/65) 20 wallballs (20/14) 40 double unders 5 rounds