15 deadlifts (225/155)
20 box jumps (24/20)
40 minute time limit
This is a Hero WOD. Hero WODs are named in honor of military and law enforcement members who have died in the line of duty. Accordingly, these WODs are longer and more challenging than most WODs. Completing a Hero WOD calls for a bit of sacrifice, as a tribute to those who have made the ultimate sacrifice.
There’s nothing dishonorable about scaling WODs like this. Rest assured that even the fittest and strongest among us are going to be wrecked by Roy. Just do the math: 75 heavy deadlifts and 125 pullups — that’s no joke.
Consider scaling the weight, the reps, the rounds, or all of the above. Don’t disable yourself on the first WOD of the week. Do your best, but as always, be aware of your limitations.
3 power cleans (135/95)
AMRAP in 3 minutes
Do 5 cycles with 1 minute rest in between each.
Your score is the total reps accomplished in all 5 cycles. Yes, you’ll have to do some math, but each full round has 18 reps.
The CrossFit mainsite has lots of interesting information posted on a daily basis. Ya’ll should check it out.
Also check out the comments to the posts. There’s a guy named “bingo” who, in the month of January each year, writes comments that are directed toward those who are new to CrossFit. His comments are well written and very informative. Here’s a sample:
So, can you get strong doing CrossFit? Of course you can. CrossFit is a STRENGTH and conditioning program, and you will get stronger doing it than anything other than a concentrated, strength-only lifting program. Is CrossFit the best way to get really strong if really strong is all that is important to you? Of course not, that’s a specialty program, kinda like only wanting to run really long distances; if that’s all that’s important to you and you have no interest in any of the other 9 areas of fitness then all you should be doing is lifting heavy weights.
But if you want to be stronger, faster, quicker, more powerful, and generally more fit, well then, CrossFit is indeed exactly what you need.
Click here to read the whole thing. It’s comment #7. Bingo usually has a post like this every day during the month of January.
Wintertime BHCFer and pullup master Heather Cronin’s husband Mike is pictured on the CrossFit mainsite (crossfit.com) today! I’d post the photo but that might get us into trouble, so just click here instead.
Ok, so he can climb, but what’s his Fran time?
Just kidding. Congrats Heather and Mike! You’re famous!
9 push press (95/65)
12 kb swings (55/35)
15 box jumps
Back Squat 3-3-3
10 thrusters (95/65)
10 wallballs (20/14)
8 pullups (or 3 muscle-ups)
24 double unders
AMRAP in 18 minutes
Write your time on the board and “MU” if you did muscle-ups.
15 deadlifts (135/95)
24 minute time limit
Scale the weight and/or the rounds to make sure you get it done within the time limit.
Deadlift hold for time (225/155)
Pull the weight and then hold the bar as long as possible before your grip strength goes out.
Write the time for the WOD AND the time for the deadlift hold on the board.
10 ring dips
15 sumo deadlifts (135/95)
20 box jumps (24/20)
An interesting post from CrossFit Seattle. Here’s part, click the link for the whole thing:
That’s where Level 2 comes in. At this level you need more complex movement together with stricter technique standards. We design the workouts to be harder and, in some cases, shorter than the Level 1 classes. That’s right, shorter. To some of you—and we know who you are, you cardio addicts—this may seem strange.
Rest assured we’ve really studied this. The difference in Level 2 is, we’re going to push you. Hard. With heavy loads. And with even more attention to technique. We want to change your perception of what “hard” is.
Think about this: by definition, longer means less intense. You simply can’t maintain high levels of force production with good technique through a really long workout. Full range of motion goes out the window. You start to get sloppy. Why does that matter? Because sloppiness can lead to reduced efficiency, reduced power output and injuries. Partial range of motion is just, well…it’s weak. You don’t get stronger, leaner, or more athletic by doing just part of a squat.
Here’s another interesting thing. We have learned that long workouts stimulate cortisol (stress hormone) production. The super-hard five – ten minute blast of effort that leaves you twitching? That stimulates anabolic (rebuilding) hormones. We want to maximize that, and minimize the stress hormones. Maximize performance, minimize wear and tear, – simple. Right? Well yes, simple, but not easy!
Click the photo to enlarge it for easier reading.
1000m row (or run to the mailbox and back 5 times)
100 Russian twists (20/14) (total)
100 lunges (total)
Can be done in any order and/or broken up.
If it’s dark, be careful running.
Strength/Skill: Snatch 1-1-1-1-1
Work on squat snatch or power snatch, or both. If you’re comfortable with the snatch, go as heavy as you safely can. If you’re not comfortable with the snatch, work on technique.
3 snatch (135/75) (squat or power snatch are both ok)
6 toes to bar
9 wallballs (20/14)
AMRAP in 12 minutes
Remember: Form, then consistency, then intensity. This is especially true with complex movements like snatch. Make sure you have proper form, then make sure you are consistent with your form. Only then should you be doing these movements with high intensity.
1:20. Yes, one hour and twenty minutes. Cool story with video. Click the link.
“The bulk/cut approach holds that you can either add muscle or lose bodyfat, and that all training should be concerned with one or the other. This assumes that aesthetics is the criterion by which progress is measured, that pictures therefore tell the story, and that picture magazines can be the arbiters of success. This type of thinking completely ignores the performance aspects of training, and performance is much more easily and rapidly influenced. Rapid, quantifiable progress keeps motivation high, much higher than waiting for a six-pack that may or may not show up.”
30 kb swings (55/35)
40 double unders
This is the mainsite WOD from Dec 17, 2011.
9 front squats (155/115)
15 overhead squats (95/65)
15 barbell rack-to-overhead (push press, push jerk, or split jerk) (95/65)
15 knees to elbows
15 hang power clean (95/65)