March BN CrossFit Competition

Ability group run supplement

Team Jungle Cat,
 Here's a quick WOD that small teams can use as a great cardio supplement to the routine running of AGRs.

WOD: Teams of 2, 20 min as many rounds as possible (AMRAP) (can also compete by total distance on rower)
1st partner will row
2nd partner will run with 20lb med ball for 400m then conduct 10 wall ball shots before tapping out partner. Teams will continue this rotation for 20mins or until specified distance is met (5k minimun recommended)

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 :)

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