Archive for August, 2009
Push It Up
:
Technical
L-Sit
Strength Technical:
Push Jerk
WOD:
12 Push Jerk (W:85lbs/M:135Lbs)
21 Box Jumps
50 Air Squats
4 rounds for time.
Front Squat
Strength:
Front Squat 3×5
WOD
12 Heavy KB Swings
Run 400m
Rest 90 seconds between rounds
2 rounds
12 Heavy Thrusters
Run 400m
Rest 90 seconds between rounds
For time.
A Westside Original
5 Rounds:
1min row for calories
1min push ups
1min air squats
1min rest
Total number of reps / calories is your score
CF Westside meet OPT…
The dude in the picture above is the winner of the 2007 CrossFit games James "OPT" Fitzgerald. OPT stands for Optimum Performance Training and this is simply what this guy does "optimally perform". He is based out of Calgary AB, and his crew finished top 5 in the affiliate cup and himself plus 2 other athletes he trains came top 16 at the 2009 CrossFit Games. Check out his website it is a very valuable resource.
http://optimumperformancetraining.blogspot.com
We are going to do an OPT inspired WOD:
7 sets for total time:
10 ring dips (subs: jumping ring dips / diamond push ups / strict push ups)
15 chin ups (subs: jumping chin ups)
20 sit ups
25 box jumps – 20/14"
30 walking lunges
Rest 90 seconds (time our own rest period)
Snatch
Tech:
Practice Snatch
WOD:
12 Power Snatch
36 Double Unders
5 Rounds.
Push, Pull, Jump
Strength:
Press: 1 Rep Max
WOD:
10 Wall Ball (M:20lbsW:14lbs)
15 SDHP with Kettlebell (M:24kgW:16kg)
20 Box Jumps
AMRAP in 20 minutes
Why Do You Keep Training?
Technical:
Air Squat…this movement has so many benefits…and helps you get better in so many ways.
WOD:
Row 500m
10 Right Arm Kettlebell Swings (1.5 pood)
10 Left Arm Kettlebell Swings (1.5 pood)
12 Burpee Pull Ups
3 Rounds For Time.
Diane
Technique:
Practice Ring Dips/Practice Ring Pulls
WOD: `Diane`
Deadlift (M;225lbs/W:155lbs)
HSPU
21-15-9
For time.
We are going inverted…
Tech:
Max handstand hold. We will work on everyone’s progressions.
Back Squat 3 – 3 – 3 – 3 – 3
WOD:
12 Rounds
3 strict pull ups
6 jumping air squats (fellas touch 9ft bar / gals touch 8ft bar)
Records will fall….
Usain Bolt is simply one of the greatest athletes in the history of mankind!
9.58 new 100m WORLD RECORD!
19.19 new 200m WORLD RECORD!
We are going to set some records today!
Tech:
Tech
500m row for time
Max L-sit on rings
AMRAPin 20 mins
4 – K2E
8 – Push Ups
12 – OH Walking Lunges M:20kg plate W:10kg plate