Santa Claus Killer

Team, today's WOD will be a good one for those who will be in to get after it. 

20min AMRAP (As many rounds as possible)

5 chest to bar (pull-ups)
10 wall ball shots 14/20lb
15 kettle bell swings 45-60lbs

Leave it on the floor and enjoy.....Dominate!

A Biomechanical Analysis of Rowing

Proper coordination and sequencing of movements will result it efficient, powerful rowing. Joel Martin and Bryan St. Andrews explain.

Rowing requires proper technique to maximize performance. Maintaining correct posture and properly sequencing leg, trunk and arm motion are important aspects of proper rowing technique.

Several research studies have been performed to characterize optimal rowing techniques. Most rowing experts agree that the proper sequence of motion—in order to maximize both stroke power and efficiency—is to start the stroke by driving the legs, then extending the hips, then pulling with the arms last. The majority of the stroke power comes from the legs and trunk. The greatest force exerted on the handle occurs in the first 40 percent of the row cycle.

Interestingly, the general coordination of the legs, torso and arms does not change with an increase in stroke rate. However, the arm-power contribution to the stroke and overall efficiency of the stroke does decrease with stroke rate. These findings suggest that the power developed in the legs and the sequencing of the leg drive to the trunk extension are the most crucial aspects of rowing. Failure to properly sequence motions can compromise how the spine is loaded, which may explain why low-back pain is common among elite rowers.

The purpose of this article is to present the findings from a small study performed at CrossFit Nittany, which quantitatively describes the rowing technique in several of its more experienced members and compares their data to that of a new member with little rowing experience.

"Turkey Killer"

This WOD is dedicated to carving the remainder of your Turkey stuffing off......
Warm-up: Run 1 mile @ 50% 2 mile APFT time or Row 1K at 33-35 SM (strokes per minute)

WOD:
Row 1K 
100 Air squats
2 laps around Audie Murphy

Row 750m 
75 burpees
2 laps around Audie Murphy

Row 500m
50 box jumps
2 laps around Audie Murphy

Row 250m
25 wall ball shots
2 laps around Audie Murphy

Row 1 min all out then 1 min all out push ups and 1 min all out sit ups...... 

You'll have the whole weekend to recover, so no need to feel sorry for yourself :)

Post time to comments.....

Tues 27 Nov WOD "No Turkeys"

This one is dedicated to all of us who had our belly's stuffed with Turkey & Ham over the holidays....

With weighted vest 30lbs or IBA with plates

Run x 400m then row for same amount of time it took to run the 400m x4 will give you 1 mile + Row time
Then.....
50 KB swings
40 push ups
30 box jumps
20 wall ball shots
10 pull-ups
5 Cries for help.......

***Scale this workout appropriately to group or individuals physical ability***
Post time to comments!

JC CF competition Nov '12 "Unbroken Promises"

SPC Rod celebrates his win....Great job stud!

Jungle Eaters!

SSG Galloway gettin it in

PFC Fort...worked!

Steel Gators!

Add caption

Nov JC CrossFit competition WOD

"Unbroken promises"

WOD x3 rds for time-Winner takes all!

30 (Ground to over head (GTOH) w/ Barbell
30 Sumo Deadlift high-pull (SDHP) w/Barbell
30 GTOH w/53lb KB
30 SDHP w/53lb KB
20 GTOH w/Barbell
20 SDHP w/Barbell
20 GTOH w/KB
20 SDHP w/KB
10 GTOH /Barbell
10 SDHP w/Barbell
10 GTOH w/KB
10 SDHP w/KB

Will post winner's time to comments! Be better than yesterday!

Renegade Row Demo

Post Halloween WOD 1 Nov 12

"Zombie Apocalypse"

Run 400m then

18min AMRAP:

6 Wall ball shots 20lb
9 Renegade rows 25/35lbs
12 Kettle bell swings 35/60lbs
15 Box jumps 20'
18 Walking lunges 
21 Burpees

(Scale as needed per individual/team etc) 

Post time to comments and have a Happy Friday!

Thrusters Demo

Thrusters Demo

30 Oct WOD

Today's WOD will challenge your soul

Warm ups:
Agility and movement drills for 5-10 mins

Skill Tech work:
Row 500-800m with focus on (strokes/min) goal here is to work for tech & consistency at a moderate pace 32-35 s/m
Front Squat (PVC pipe) or empty bar (x10 reps) focus on technique 
Pull-ups variations ( jumping pull-up using box jump platform), Kipping pull-up, rubber band assisted, dead hang.

WOD: Runaway Fran

Thrusters (95/65lbs) 21-15-9
Pull-ups 21-15-9
Row 1K, 750m,500m

26 Oct WOD

This WOD seems pretty simple but should provide you all with a full body workout with a focus on strength.

Warm -ups 

Movement and Agility drills:

Everything stretch 

High knees

Karaoke

Toy Soldiers

Knees to chest

x10 Long jumps (5 out and 5 back)

25 Air squats

Run 400m then row for same amount of time x3 rds

Skill technical (functional movement improvements)

x30 KB swings (1 arm swings, 15 on ea hand)

x3 Front squats @ body weight

x 25 GHD sit-ups

WOD: 10rds For time 

KB Swings 10-9-8-7-6-5-4-3-2-1

     Burpees 1-2-3-4-5-6-7-8-9-10

So you will execute 10 KB Swings then 1 burpee and follow the progressions for 10 rds (Scale weight and Rds as needed for your Soldiers)

Tues 23 Oct WOD

Today's WOD will be a body weight focused Chipper WOD

Warm-up:
Everything stretch 
Run 1 mile @60-70% of max pace

WOD: 1rd
60 push-ups
50 body rows (same as PRT exercise)
40 sit-ups
30 Air squats
20 dips
10 box jumps
5 pull-ups

Finish with 10 mins of death by burpee to pull-ups

16 OCT 12 WOD

Todays' WOD will focus on APFT improvement

Tabata circuts

x8 intervals ea
25m sprints 
15/25 push-ups
25 situps

Finish with 1 mile all out run

Check out the video on Barefoot running

Barefoot running

12 Oct WOD

HERO WOD Wood 

5rds
Run 400m (for every min do 25 push-ups)
10 Burpee to box jumps (20in)
10 GHD ( can be scaled to 25 reps of sit-ups or butterfly sit-ups)
10 Thrusters 95/65

Finish with Tabata of push-ups x1 set and x1 set of sit-ups
(Tabata 20 secs of work then 10 secs of rest x8 intervals=4min of total work) 

Tues 9 Sept WOD

Were back after a few weeks in the field. Over the next few weeks we will tailor our WODs towards APFT improvement. 

Warm -up:
Agility based stretches 7-10 mins
 Skill Tech
25 Air squats
25 Jumping jacks
25 walking lunges
Jog 4-800m

WOD: 

Run 3 miles
50 push -ups, 50 butter-fly sit-ups and 25 lunges to start and at each mile. 
Total should equal 200/100 reps

10mins of Death by burpee to pull-up......welcome back :)

Fri 21 Sept WOD

This WOD will get a good cardio focus....

Warm up: Skill Tech focus

Dynamic warm-ups (Agility based) 5-10 mins

Front squat 135lbs x 10 reps

Run 1 mile

Row exact amount of time of your 1 mile run

Run 1 mile

Row exact amount of time of your 1 mile run

Run 1 mile

Row exact amount of time of your 1 mile run

Front squat @135lbs x 2 rds of 10 reps

Post time to comments

Sept 18 WOD

"Sick Seven"

7 rounds for time

7 Hand stand push-ups
7 Thrusters @95/115lbs
7 Knees to elbow
7 Deadlifts@ 225
7 Burpees
7 KB swings @55lbs
7 Pull-ups then run 1 mile.....after completion of your 7rds :)

Post time to comments

CrossFit for our wounded warriors!

http://crossfitwalterreed.com/

Fri 14 Sept WOD

Tomorrow's WOD should be a good one. A good mix of Gymnastics, weights & Mono (Cardio). 

Standard agility drills to warm up 10-15 mins and work on Air squats for Skill Technical.

WOD:
Time priority (set endstate) 3rds for time
10-20-30 reps

Toes to bar (TTB)
Hand release burpees
KB swings min 45lbs (scale to individual) 
Run 200m ( run will be performed at the end of each rd, i.e. after each set of KB swings) 

Then Tabata set of jumping lunges (20 sec work, 10 sec rest)

Post time to comments

Sept JC CrossFit competition hosted by FSC

This WOD is a dedication to 9/11.....Chipper WOD consisting of 9 different exercises of 11 reps each. Uniform- ACUs, boots w/IBA and plates
2rds for time (AFAP)

Warm ups: Agility based drills with a focus on hip opening and hamstring movements

WOD:
11 Squat to box jump
11 sprints of 25yds (down 1, back 2, down 3....)
11 Kettle bell swings 55lbs
11 hand release burpees
11 heel hooks
11 Squat to box jump
11 jumping lunges (L/R knee =1)
11 wall ball shots 20lbs
1 lap around baseball field w/25lb kettle bell

Post time to comments

Tues 11 Sept WOD

Today's WOD will be simple as in all body weight exercises aimed at APFT improvements

Warm up: Agility based movements & Drills then 2 laps around baseball field or .5 mile for road running

WOD: Task priority (set amount of Rds) 5rds AFAP

10 hand release push-ups (chest touches ground then release your hands prior to completing the push-up)
25m sprint
10 V Sit-ups
25m sprint
10 Air squats
25m Sprint
10 Burpees-this completes 1rd

Finish with 10 mins of death by burpee pull-up (conduct 1 burpee to pull-up 1st min, 2 the second min, 3 the 3rd min and so until you cannot complete all pull-ups within that min-then reset back to 1 or until you complete 10 mins)

Post time to comments

Fri 7 Sept WOD

As we prepare for our BN run.....here's something to think about prior to :)

Warm up:
500m row
25 Air squats
25 push-ups

WOD 25s: Chipper WOD 1rd AFAP

500m row
25 KB swings @55lbs
25 box jumps
25 Thrusters @95lbs
25 GHD sit-ups
25 push-ups
25 pull-ups
25 air squats
25 wall ball shots @20lbs
25 hand release burpees

Tues 4 Sept WOD

Warm up:

Agility movements 5-10mins

Row 1K or Jog 800m @ 25%

WOD: This WOD will focus on APFT improvement 

Complete 6rds for time (3 mile/150/150)

Run 800m

25 push-ups

25situps

Post time to comments

Wed 29 AUG WOD

Today's WOD will focus on endurance

Warm up will be:

2 laps around baseball field with 25 push ups & 25 air squats per lap and finish with 10 dead hang pull-ups

WOD: 

Row 1K

Rest 2 mins 

Run to corner (Dixie Rd) and back

Row 800m 

Rest 1:30sec

Run (same as above)

Row 600m

Rest 1min

Run (same as above)

Row 400m

Rest 30sec

Run (same as above)

Row 200m

No Rest-Get movin......

Run (same as above)

Finish with 25 push-ups, 25 air squats & 10 dead hang pull-ups

Post time to comments 

Fri 24 Aug WOD

This one should fun gang.....

Warm up: Agility movements with a focus on lower body

WOD: 3rds of 30-20-10 reps of

KB swings 60/45lbs

Burpees

Butterfly sit-ups

Thrusters 95/65lbs or Goblet squats (hold KB at chest level while conducting Air squat)

Tues 21 Aug WOD

Were back after a long weekend and today's WOD should help get us ready for another short week.

Warm up: 25 Air squats to loosen the hips and 25 push-ups for an upper body warm up. Run 1 mile run- 1st 1/2 mile at 50% and last 1/2 mile at 75% of 2mile time pace.

WOD: 
2 rds
Rest for exact amount of time required to complete each interval (so if it takes you 3min to complete 600m row then your rest period is 3mins)

Row 600m 
rest
Row1200m
rest
Row 2K
rest

Post time to comments 

Fri 17 Aug WOD

Michael

3rds
Run 800m
50 Back extensions 
50 sit-ups

CF Competition WOD posted below instructional videos

Kettlebell Farmer Walk Exercise

CrossFit Sumo Dead Lift High Pull

Sumo Dead Lift High Pull

August '12 Jungle Cat CrossFit Competition nicknamed "Hurricane Hell"

Tomorrow's competition will feature x2 heats. First heat will be all female competitors followed by the male competitors after a 5 min interval. 

SSG Galloway will start warm up's at appx 0630.
Agility focused with a 5 min overview of the exercises..

WOD "Hurricane Hell"  

1K Row
25 Kettle Bell swings
800m row
50m farmers carry w/55lb KBs or water cans (full) 
600m row
25 sumo deadlift high pull
400m row
300 single unders (jump rope)
200m row
1 lap around baseball field w 14/20lb medicine ball

Scorpion Stretch

WOD Friday 10 Aug 12

Today's WOD will be a Chipper (1rd of 4 or more exercises), lengthy but defiantly a character builder and designed to be performed outside vic EN field with no additional resources. 
Coaches will start with agility based warm-ups with focus on lower body & hip opening exercises.
Start with .5 mile run or 2 laps around EN field baseball diamond
For 25m 
karaoke
high knees
toy soldiers
lateral shuffle
then lie flat and conduct the scorpion stretch 5 on each side & 15 Air squats

WOD: Fuzzy 50
Perform 50 reps of each, 1rd for time (time priority WOD)

pull-ups
burpees
box jumps
push-ups
sit-ups
walking lunge steps (25 down & 25 back)
knees to elbows
dips
flutter kicks or mountain climbers (1-2-3-4-1 count)
air squats 

Post time to comments...   

Weightlifting accident......

This is why we stay with mostly body weight WODs.....these Oly lifts are difficult & take years of practice to perfect and even then this happens! Not discouraging the peanut gallery but just highlighting the importance of working into lifts thru technique before we progress weight & intensity.

Tues 7 Aug WOD

Tuesday's WOD will be fun but should provide a challenge for everyone. This WOD is a work priority task (Soldiers will work for a set amount of Rds) Classified as a couplet (two exercises).

Warm up/Skill Tech:
Min 15 mins
Agility based warm-ups

WOD 5rds for time AFAP 
Swim 50m
25 push-ups

Post time to comments

Mon 6 Aug WOD

Team, 
 Today's WOD will be a time priority MetCon (Metabolic or anaerobic conditioning) and focused on Cardio.
AFAP (as fast as possible) 


With weighted vest or IBA w/plates complete 5rds
Run to Cardiac Hill @ 50% pace, rest x1 min then from the bottom of the hill


sprint halfway up, 5 push-ups, 5 Air squats then bear crawl to top = 1 rd


Post time to comments....

CrossFit education 101

Team, here's a look at CrossFit workout categories

• 
  
• Weightlifting - Powerlifting and Olympic weightlifting workouts
• 
  
• Endurance - Swimming, biking, running, or indoor rowing
• 
  
• Bodyweight - Workouts involving bodyweight exercises only i.e. Burpees :)
• 
  
• Kettlebells - Kettlebell workouts with or without bodyweight exercises i.e. Turkish get ups
• 
  
• Singlets - Single element workouts; weightlifting (W),  bodyweight (B), or Metcons (M) (Met)abolic (con)ditioning- Metcons don't have a true definition but usually require 
• 1. High heart rate
• 2. Simultaneous use of many muscles
• 3. Continuous movement
• 4. Short to medium time (5-30 min)
• 5. Increased breathing rate 
• 6 Pain :)
• Fran is a great example of a Metcon
• 21-15-9 Thrusters and pull-ups

• Couplets - Two element workouts; WM, BM, WW, WB, etc. i.e. Thrusters and burpees would be a WB-weightlifting and bodyweight WOD
• 
  
• Triplets - Three element workouts - BWM, WBM, WWB, BBB, etc.
• 
  
• Hybrids - Mixed-modal workouts, four or more exercises performed for multiple rounds i.e.
• 5rds for time
• 12 box jumps
• 6 toes to bar
• 6 Thrusters
• 12 KB swings
• 
  
• Chippers - Multiple exercises in single round format
• Jungle Cat 11 WOD is a great Chipper example
• 
  
• The Hopper - All workouts
• 
  
• AMRAP - Work-priority WODs, "As many rounds as possible" (set time i.e. 12 min AMRAP 7 burpees, 7 deadlifts, 7 wall ball shots) 
• 
  
• Hero - WODs named in honor of fallen Mil/LEO (these are meant to break you off)
• 
  
• Girls - CFHQ's original named benchmark WODs

Tues 31 July WOD

This one should be easy but challenging...we will start out with agility based warm-ups for 10 mins w/a focus on hinge movements. Air squats, mountain climbers, bear crawls and the scorpion stretch.

WOD: For time 2 mile run or 2.5K row

200 push-ups 

200 butterfly sit-ups for time

-You can complete push-ups on your knees

-Use Ab Mat or piece of clothing that will provide stability to your back

POSE Running

The Basics of
Pose Running Techniques
Brian MacKenzieWhat is the definition of good running technique? There isn’t one. But why? These are questions that Pose running’s founder Dr. Nicolas Romanov has asked since 1979 and that I’ve been asking, well, since “shin splints” entered my personal lexicon. So what is good running style then?
There are laws that govern us all and there is no changing the way gravity affects us. In every sport the elite all have some things in common: they use gravity to their advantage; they are compact in their movements; and everything is done with almost an effortless approach.
How do elite athletes run? If you were stripped of your shoes and asked to run barefoot on the road, would you run the same way as you did with shoes? Why not? Because unless you already run Pose-style, or like Haile Gebrselassie or Michael Johnson, you probably run with your foot landing in a manner that quite destructively sends shock waves up your legs into the ankle, knee, and hip joints. In most cases, your foot will land in front of you (photo 1). Think about this for a second. If a car were traveling down the street would you stick something in front of it to speed it up? When an object is in motion, if something lands in front of its center of mass, it will either slow down or stop quite harshly.
The human foot is designed with enough padding on the ball of the foot for the Tarahumara Indians, certain indigenous peoples of Africa, and our ancestors to get around without Nike Shox. It is not designed for the heel to strike the ground first and to roll through to the toes. Take off your shoes and jump up and down barefoot on your heels. Do it! I dare you! Wait, no don’t, you didn’t sign a waiver! What you should do instead is to jump from and land on the balls of your feet as if you are jumping rope. Then give it a whirl with those heels, or even from “mid-foot.” Doesn’t work so well, huh?
This brings up another point. If you were to do a set of twenty jumping squats or a set of twenty jump rope jumps, which would be a more efficient movement for getting your feet off the ground? Obviously, the jump rope hops require less muscle activation, less energy, and less effort. In part, this reflects the difference between muscle contraction (jumping squats) and muscle elasticity (jumping rope). That makes the difference between finishing a marathon ineffectively and finishing a marathon effectively. One will have a lot of pain associated with it (for various reasons I will talk about in another article), and the other will have much less.
We like to think of running—or other movement—happening in three separate phases: the pose, the fall, and the pull. The pose is the point at which your foot passes under your center of mass and you make the
shape of the number 4 with your legs and look great (photo 2). The fall happens when you let go, use gravity to your advantage, and just fall. You can see the slight forward lean in both pictures. The pull, where the supporting foot is pulled, instead of pushed, from the ground and movement continues. You can see this happening in photo 3, where the rear leg is still bent but coming off the ground. You can also see how neither foot is in contact with the ground at this point. If you are not in contact with the ground, you cannot get hurt!
As a 180-pound man whose background is in power and strength sports, I am by definition not a runner. Now, though, some would beg to differ as I have completed several runs ranging in length from 5 kilometers to 101 miles. There is a reason that, at 180 pounds, I am faster than most men and women 30 pounds lighter than I and why I have the ability to run for 100 miles at a time. It started by changing the way I ran. I have worked at it since 2001, and I have trained others at it for more than three years. I am by no means fast but I sure as hell am more efficient than most. Learning how to run properly and train properly (and safely) is why I can do this.

CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 64 - December 2007

Brian MacKenzie is an expert in strength training for endurance athletes as well as a coach for Multisports Orange County. He currently holds a double certification through the International Sports Sciences Association (ISSA, CFT, and SSC) and is a level-2 POSE-certified running coach. In addition to owning CrossFit Newport Beach/Genetic Potential, Brian founded and operates one of the only internship programs for professional trainers in California.

WOD Fri 27 July

8rds of run 400m rest 90 secs after each run

10min Death by 

push up to pull-up or burpee to pull-up

(perform 1 rep 1st min then rest remainder of min, 2 reps at the top of 2nd min and so on for 10 mins.....) 

Tues 24 JUL WOD

Warm Up:

Run 1 mile

Row 300m @ 50%

25 air squats

15 KB swings

WOD Complete 6 rounds:

1 minute - 15 KB Swings - 2 pood

1 minute -  Row max distance

*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes. 

                         Post total meters rowed to comments. 

JC CrossFit competition 17 July 2012

Congratulations to SGT Duffy (2nd from left) of FSC winner of this month's competition!!
"Get There"

Fri 20 July WOD

Warm up:
200m row
2 min single unders 
25 air squats
25 push-ups


WOD:
1K row
25 KB Swings
800m row
50m farmers carry w/KBs 45lbs
600m row
25 Sumo dead-lift high pulls 45lbs
400m row
100 single unders
200m row
w/20 or 14lb Med ball, run to corner of way st and back to Audie Murphy Gym
and 25 wall ball shots just because we love the SUCK!! 

Jungle Cat CrossFit competition "Gator Bait"

WOD "Gator Bait" Courtesy of 362nd MRBC........


AFAP (as fast as possible)


10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back) 
10 toes to bar
10 air squats w/ruck
ruck run/walk 1/2 mile out and back (1mi total)


Repeat a full 2nd set as described above, then finish with 



10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back) 
10 toes to bar

Jungle Cat CrossFit competition Tues 17 July 2012

Stay tuned for WOD breakdown....promises to be fun!

Jungle Cat Crossfit Workout 13JUL2012

As our lives move forward without Mike, we follow his lead to

“Do Justice, Walk Humbly, and Love Greatly.”

Biggest Loser Contestant Goes CrossFit

When 25-year-old Courtney Rainville first heard of CrossFit through her sister and brother-in-law, she wasn’t interested. At 270 lb., she had one goal: getting on The Biggest Loser.

“I remember sitting in the room with other contestants … and thinking, ‘OK, this is the first day of the rest of my life. I’m no longer going to be that obese girl who’s ashamed to look at herself in the mirror or just ashamed to be, basically, alive.”

But after five weeks on the show, she was cut. At that point, she went back to see Jason Speck, owner of CrossFit Forever Strong in Chandler, Ariz.

The transition wasn’t easy.

“When I came to CrossFit, it was completely changing my mind of how I thought of things,” she explains. “I had to basically swallow my pride and listen.”

Today, Rainville is one of CrossFit Forever Strong’s top women and frequently finishes at the top of the leaderboard.

“It was when I came to CrossFit I realized how strong I could be as an individual,” she says, “and how I didn’t need a TV show to make me a better person.”