The WOD - SAT, 31JULY10

BUDDY TEAM WOD
For Time:

Buy In - 50M Tire flip

AbMat Sit up, 100 reps

Buddy Squats, 5 reps

Handstand Push ups, 50 reps

Walking Lunges, 100M

Post time to comments.

The WOD-FRI 30 JULY 10

SAY IT A'INT SO!!!

Today is Julie's last day with us...she's moving to Atlanta.
We are sad to see her go, but are excited about her future.

GOOD LUCK...We'll Miss You

Lift:
Clean + Jerk
5-5-3-3
65%-70%-75%-80% 1RM

WOD:
For Time:

ADVANCED:

Row 1500m

50 KBS pink/brown

Run 1000m

RX:

Row 1000m

50 KBS brown/green

Run 800m

INTERMEDIATE:

Row 750m

35 KBS brown/green

Run 500m

NOVICE:

Row 500m

50 KBS red

Run 400m


Strength:
6-6-5-5
65%-70%-75%-80% 1 RM

The WOD-THURS 29 JULY 10

Warmup:
GPP
WYW

Lift:
Snatch Balance
3 x 5 (65/45#)

WOD:
Diane
21-15-9
Deadlift 225/185#
HSPU

Strength:
no strength

The WOD-WED 28 JULY 10

Warmup:
GPP
Work your weakness

Lift:
Snatch (squat)
5-5-3-3
65%-70%-75%-80% 1RM

WOD:
4 Rounds for Time:
20 GHD Situps
20 Double Unders
5 Muscle Ups

Strength:
Bench Press
6-6-5-5
65%-70%-75%-80% 1RM

The WOD-Tues 27 JULY 10

Warmup:
GPP
Work your weakness

Lift:
KB Snatches
3x3 per hand brown/green

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat @ 75% BW
HSPU
Run 100m

Strength:
no strength

The WOD-MON 26 JULY 10

Warmup:
GPP
Work your weakness

Lift:
Clean (squat)
5-5-3-3
65%-70%-75%-80% 1RM

WOD:
Fran
21-15-9
Thrusters 95/65#
Pull ups

Strength:
OHS
6-6-5-5
65%-70%-75%-80% 1RM

REST DAY

SUN, 25JULY10

The WOD - SAT, 24JULY10

'THE CONGA'
Buy in:

Run 400M
2 rounds for time:

Jump over a 20" box, 15 reps

Dumb bell cleans, 30/20#, 15 reps

Double unders, 25 reps

Chest to deck push up, 15 reps

GHD Situp, 15 reps

Walking lunge 100M


Post score to comments.

The WOD - FRI, 23JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Jerks (Rack)
5-3-3
65-70-70% 1RM

Followed By:

WOD:
4 Rounds for time:

Advanced

25 GHD Back Ext. or Good Mornings

15 Ring dips

10 SDHP 115/95#

Rx

15 GHD Back Ext. or Good Mornings

15 Ring dips

10 SDHP 95/75#

Intermediate

15 GHD Back Ext. or Good Mornings

12 Ring dips

10 SDHP 85/65#

Novice

12 GHD Back Ext. or Good Mornings

10 Ring dips

10 SDHP 75/55#

Followed By:

Strength:
Front Squats
6-5-5
65%-70% 1RM

Post load/time to comments.

The WOD - THUR, 22JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Skill:
TGU
3X3 Brown/Green

Followed By:

WOD:
BADGER
3 Rounds for Time:

Advanced

35 Cleans (squat) 95/65#

35 Pull ups

800m run

Rx

30 Cleans (squat) 95/65#

30 Pull ups

800m run

Intermediate

25 Cleans (squat) 75/55#

25 Pull ups

500m run

Novice

20 Cleans (squat) 75/55#

20 Pull ups

400m run


Post time to comments.

The WOD - WED, 21JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean
5-3-3
65-70-70% 1RM

Followed By:

WOD:
4 Rounds - 2 minutes per round - 1 min per station with 1 min rest between rounds

Advanced

Push press 95/75#

Row calories

Rx

Push press 75/55#

Row calories

Intermediate

Push press 65/45#

Row calories

Novice

Push press 55/30#

Row calories

Followed By:

Strength:
Deadlift
6-5-5
65-70-70% 1RM

Post load/reps to comments.

The WOD - TUES, 20JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Skill:
Snatch Grip Dead lift
3X5 (155/115#)

Followed By:

WOD:
Advanced
AMRAP 20Min

7 pullups

12 Box Jumps

Run 200m w/ 45/25#

Rx
AMRAP 20Min

5 pullups

10 Box Jumps

Run 100m w/ 45/25#

Intermediate
AMRAP 15 min

5 pullups

10 Box Jumps

Run 100m w/ 45/25#

Novice
AMRAP 15 min

5 pullups

8 Box Jumps

Run 100m w/ 25/10#

Post time to comments.

The WOD - MON, 19JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch
5-3-3
70%-70%-70% 1RM

Followed By:

WOD:

Advanced
4 Rounds for time:

Row 500m

20 Med Ball Cleans, 20/15#

30 Double Unders

Rx
3 Rounds for time:

Row 500m

20 Med Ball Cleans, 20/15#

30 Double Unders

Intermediate
3 Rounds for time:

Row 500m

15 Med Ball Cleans, 20/15#

25 Double Unders

Novice
3 Rounds for time:

Row 500m

12 Med Ball Cleans, 20/15#

20 Double Unders

Followed By:

Strength:
Shoulder Press
6-5-5
70%-70%-70% 1RM

Post load/time to comments.

REST DAY

SUN, 18JULY10

The WOD - SAT, 17JULY10

'TEAM WOD'

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Post team score to comments.

CrossFit...Older does NOT equal weaker!

For all those who think that CrossFit is 'too hard' or 'I'm too old for that stuff', we present this episode of CrossFit Radio, and this article from the CrossFit Journal.




" Sally is a 62 year old 5'0" woman with who has a 225lb deadlift. She says that Coach Glassman told her that she was his first walk-in. She shares this story and many others about the early days of CrossFit at Santa Cruz.

Sally represents a segment of the population for whom CrossFit is particularly good. She speaks in detail about the impact CrossFit has had on her health and her life. She also shares her specific workout and nutrition regimen."

Go to the CrosFit Radio link and download the interview with Sally Stade.

---

"In another first, the 2010 CrossFit Games will feature a Masters division in which the top 15 men and top 15 women born on or before July 15, 1960, will compete to become the world’s fittest person over 50.

Qualifying events are being held all over the world, with all participants performing the same workouts. The results will be scored according to the 2009 CrossFit Games, with the top 15 male and female athletes from around the world earning trips to L.A."

Go to the CrosFit Journal link and see why old guys and gals rule!

The WOD - FRI, 16JULY10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean
5-5-3-3-3
65%-70%-75%-75%-75%

Followed By:

WOD:
With a continuously running clock perform:
Advanced
One burpee the first 45 seconds, two the second 45 seconds , three the third 45 seconds... continuing as long as you are able.

Rx
One burpee the first minute, two the second minute, three the third minute... continuing as long as you are able.

Intermediate
One burpee the first 75 seconds, two the second 75 seconds , three the third 75 seconds... continuing as long as you are able.

Novice
One burpee the first 90 seconds, two the second 90 seconds , three the third 90 seconds... continuing as long as you are able.

Followed By:

Strength:
OHS
6-6-5-5-5
65%-70%-75%-75%-75%

Post load/rounds to comments.

Top 10 Reasons Women Should Do CrossFit

(10) Because weak and feminine are NOT the same thing.

(9) Because you fear no challenge.

(8) Because you should train like an ATHLETE not a hamster.

(7) Because you refuse to be a damsel in distress.

(6) Because you don’t need machines… YOU are the machine.



(5) Because you have yet to realize your full physical potential.

(4) Because aerobics/jazzercise/zumba are SO lame.

(3) Because that which does not kill you only makes you stronger.

(2) Because you’re willing to sweat, not just glisten.

(1) Because there’s just NOTHING cooler than a strong woman.

The WOD-THURS 15 JULY 10

Warmup:
GPP
5-6 Dynamic Movements
Specific Stretching

Skill:
Clean Drops
3X5 (65/45#)

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep rounds for time:

Advanced

Thruster 115/85#

Box Jump 27"

Run 100 m

Rx

Thruster 95/65#

Box Jump 24"

Run 100 m

Intermediate

Thruster 85/55#

Box Jump 20"

Run 100 m

Novice

Thruster 75/45#

Box Jump 12"

Run 100 m

Post time to comments.

The WOD-WED 14 JULY 10

Warmup:
GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch
5-5-3-3-3
65%-75%-75%-75%-75% 1RM

Followed By:

WOD:
4 Rounds for Time

Advanced

12 ring dips

10 HSPU

7 Push ups

Rx

10 ring dips

8 HSPU

5 Push ups

Intermediate

8 ring dips

6 HSPU

4 Push ups

Novice

6 ring dips

5 HSPU

4 Push ups

Followed By:

Strength:
Deadlift
6-6-5-5-5
65%-70%-75% 1RM

Post load/time to comments.

CrossFit...Not Just Kids

For all those who think that CrossFit is
a 'guy thing' or for 'the young and fit', we
present this episode of CrossFit Radio.

Go to the CrosFit Radio link and download the interview with two CrossFit women in their 40’s: Games competitor Nicole Verbrugghe and CrossFit Seattle trainer Fran Mason. They talk about producing high levels of CrossFit proficiency in women, especially those over 40.

Issues discussed include overcoming societal notions about women in athletics and the deeper life benefits of CrossFit training.

The WOD-TUES 13 JULY 10

Warmup:
GPP
5-6 Dynamic Movements
Specific Stretching

Lift:
Dumbbell Split Squat
3X5 (30/20#)

Followed By:

WOD:

Advanced
8 Rounds for Time

4 L pull ups

6 strict pull ups

9 kipping pull ups

Rx
8 Rounds for Time

3 L pull ups

5 strict pull ups

7 kipping pull ups

Intermediate
6 Rounds for Time

3 L pull ups

5 strict pull ups

7 kipping pull ups

Novice
6 Rounds for Time

3 L pull ups

5 Purple band Strict pull ups

7 Jumping pull ups

Post time to comments.

The WOD-MON 12 JULY 10

Lift:
Burgener Warmup w/Bar
Clean + Jerk
5-5-3-3-3
65%-70%-75% 1RM

Followed By:

WOD:
'Tabata This'

Advanced
10 rounds

AbMat Situps

KBS (brown/green)

Lateral paralette jumps

Rx

AbMat Situps

KBS (brown/green)

Lateral paralette jumps

Intermediate
6 rounds

AbMat Situps

KBS (green/red)

Lateral paralette jumps

Novice
5 rounds

AbMat Situps

KBS (red/black)

Lateral jumps

Followed By:

Strength:
Bench Press
6-6-5-5-5
65%-70%-75% 1RM

Post load/time to comments.

REST DAY

SUN, 11JULY10

The WOD - SAT, 10JULY10

'TEAM WOD'
3 rounds for time:
1 minute per station per athlete on each team

Box jumps

Back Extensions

Pullups

Post team score to comments.

The WOD-FRI, 9JULY10

Warmup:
GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Jerk
5-5-3-3
60%-65% 1RM

Followed By:

WOD:
'HELEN'
3 rounds for time:
DNF @ +15 min

Advanced

500 m run

21 KBS pink/brown

15 Pullups

Rx

400 m run

21 KBS brown/green

12 Pullups

Intermediate

400 m run

21 KBS green/red

12 Pullups

Novice

400 m run

15 KBS red/black

10 Pullups

Followed By:

Strength:
Squat
6-6-5-5
60%-65% 1RM

Post load/time to comments.

Hero's WOD Tshirts

If you completed 3 WODs and Murph during heroes week please email Gil your name and tshirt size so we can get you your shirts!

You can email him at gil@razorsedgefitness.com

The WOD-THURS, 8JULY10

Thanks to Gym Jones for this picture.

Warmup:
GPP
5-6 Dynamic Movements
Specific Stretching

Lift:

Snatch Balance
3X5 (95/65#)

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Advanced

SDHP 115/95#

Man Maker push ups 40/30#

Burpees

Rx

SDHP 95/75#

Man Maker push ups 30/20#

Burpees

Intermediate

SDHP 75/55#

Man Maker push ups 20/10#

Burpees

Novice

SDHP 65/45#

4 count push up

Burpees

Post time to comments.

The WOD-WED, 7JULY10

Warmup:
GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean (full squat)
5-5-3-3
60-65-65-65% 1 RM

Followed By:

WOD:
'ANNIE'

Advanced
60-50-40-30-20 rep rounds

Double Unders

Sit-ups

Rx
50-40-30-20-10 rep rounds

Double Unders

Sit-ups

Intermediate
40-30-20-10-5 rep rounds

Double Unders

Sit-ups

Novice
30-20-15-10-5 rep rounds

Double Unders

Sit-ups

Followed By:

Strength:
Shoulder Press
6-6-5-5
60-65-65-65% 1 RM


Post load/time to comments.

The WOD-TUES, 6JULY10

Warmup:
GPP
5-6 Dynamic Movements
Specific Stretching

Lift:
Romanian Dead Lift
3X5 (135/95#)

Followed By:

WOD:
3 Rounds for Time

Advanced

Run 800M

35 Back Extensions

25 Pullups

Rx

1 Lap around block

25 Back Extensions

15 Pullups

Intermediate

Run 400M

20 Back Extensions

12 Pullups

Novice

Run 400M

15 Back Extensions

10 Pullups

Post time to comments.

The WOD- MON, 5JULY10

Warmup:
GPP 5-6 Dynamic Movements
Specific Stretching

Lift:
Burgener Warmup w/Bar
Snatch (full squat)
5-5-3-3
60-65-65-65% 1RM

Followed By:

WOD:
AMRAP
Advanced
4X4 min intervals w/1min rest

10 Box jumps, 24" box

8 Ring dips

10 GHD Situps

Rx
3X4 min intervals w/1min rest

10 Box jumps, 20" box

5 Ring dips

8 GHD Situps

Intermediate
3X4 min intervals w/1min rest

10 Box jumps, 12" box

5 Ring dips

8 AbMat Situps

Novice
3X3 min intervals w/1min rest

10 Box jumps, 12" box

5 Jumping ring dips

8 AbMat Situps

Followed By:

Strength:
Front Squat
6-6-5-5
60-65-65-65% 1 RM

Post load/rounds to comments.

The WOD-SAT 3 JULY 10

WOD:
5 rounds for time:
5 Deadlifts 275/195#
10 Burpees

The WOD - FRI, 02JULY10

****The Gym WILL be open on Monday 5 JULY*****



For time:
Advanced

Abmat sit ups, 60 reps

Run 800M with a 40# sandbag. Stop at the 200-400-600-800M point and perform 20 Sandbag cleans.

Rx

Abmat sit ups, 40 reps

Run 800M with a 20/15# Medball. Stop at the 200-400-600-800M point and perform 20 Med ball cleans.

Intermediate

Abmat sit ups, 30 reps

Run 800M with a 15/12# Medball. Stop at the 200-400-600-800M point and perform 15 Med ball cleans.

Novice

Abmat sit ups, 30 reps

Run 500M with a 15/12# Medball. Stop at each corner of the block and perform 12 Med ball cleans.

Post time to comments.

The WOD - THUR, 01JULY10

4 rounds for time:
Advanced

Turkish get up, 1.5/1 pood, 4 per hand

Burpees, 20 reps

Run 500M

Rx

Turkish get up, 1.5/1 pood, 3 per hand

Burpees, 15 reps

Run 400M

Intermediate

Turkish get up, 1 pood/12kg, 3 per hand

Burpees, 12 reps

Run 400M

Novice

Turkish get up, 12kg/20#, 2 per hand

Burpees, 10 reps

Run 400M

Post time to comments.