The WOD - FRI, 01OCT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching Lift:

Followed By:

"Lumberjack 20"
For Time:

20 Deadlifts (275/195 lbs)

Run 400m

20 KB swings (2/1.5 pood)

Run 400m

20 Overhead Squats (115/85lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45/30lbs each)

Run 400m

Post time or rounds to comments.

The WOD - THUR, 30SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Strict pullups, 6 per minute every minute on the minute for 5 minutes

Followed By:

WOD:
Complete AMRAP per 3 X 5 minute intervals with a 2 minute break between intervals of:

Advanced

Box Jump, 15 reps

GHD Sit Up, 20 reps

Ring Dips, 8 reps

Rx

Box Jump, 10 reps

GHD Sit Up, 15reps

Ring Dips, 6 reps

Intermediate

Box Jump, 8 reps

GHD Sit Up, 10reps

Ring Dips, 4 reps

Novice

Box Jump, 6 reps

GHD Sit Up, 10reps

Ring Dips, 4 reps



Post time to comments.

The WOD - WED, 29SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk, 3-2-1-1-1 @ 85-95-100% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 Rep rounds of:
Advanced

Kettlebell Burpee, Pink/Brwn

MedBall Clean, 20/15#

Rx

Kettlebell Burpee, Brwn/Green

MedBall Clean, 20/15#

Intermediate

Kettlebell Burpee, Green/Red

MedBall Clean, 20/15#

Novice

Kettlebell Burpee, Red/20#

MedBall Clean, 15/12#

Followed By:

Strength:
OHS, 3-2-1-1-1 @ 85-95-100%1RM

Post load/time or rounds to comments.

The WOD - TUES, 28SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Pistols 3X5 per leg

Followed By:

WOD:
For Time
Advanced
4 rounds

Run, 200M

Double Unders, 50 reps

Thrusters, 95/65#

Rx
3 rounds

Run, 200M

Double Unders, 50 reps

Thrusters, 95/65#

Intermediate
3 rounds

Run, 200M

Double Unders, 50 reps

Thrusters, 75/55#

Novice
3 rounds

Run, 200M

Singles, 50 reps

Thrusters, 65/45#


Post time to comments.

The WOD - MON, 27SEPT10

'Crossfit Total'

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post Total to comments

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CrossFit Total Explained / CrossFit Total (Nicole & Zac) [wmv]

REST DAY

SUN, 26SEPT10

The WOD - SAT, 25SEPT10

FIGHT GONE BAD!
Five stations, one minute per station, as many reps as possible per station.
Repeat for three rounds, resting for one minute between rounds.

WBS, 20/15#

Sumo Deadlift High-Pull, 75/55#

Box Jump, 20" box

Push-press, 75/55#

Row

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments

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"Fight Gone Bad"...[ wmv ]

The WOD - FRI,24SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3-2-1-1-1 @ 85-95-100% 1RM

Followed By:

WOD:
For Time:

Row, 250M

AbMat Sit up,40 reps

Row, 500M

AbMat Sit up,30 reps

Row, 750M

AbMat Sit up,20 reps

Row, 1000M

AbMat Sit up,10 reps

Followed By:

Strength:
OHS, 3-2-1-1-1 @ 85-95-100% 1RM

Post load/time or rounds to comments.

FIGHT GONE BAD

If you intend to participate in the Fight Gone Bad event this Saturday, and
you have not registered, please do!

If you have registered, please remember the focus is FUNDRAISING, not just
participation, so be sure to get out there and get some money!

If you aren't going to participate, please come down and support your fellow
Pensacola-area CrossFitters, or
donate!

DATE: This Saturday, September 25, 2010
TIME: 7:30 AM - 12:00 PM

LOCATION: Plaza
de Luna, at the end of Palafox Street in Downtown Pensacola

The WOD - THUR, 23SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Dumbbell snatch, 3X5 per hand, 30/20#

Followed By:
"Alternating Double Tabata"

Squats

Ring Dips

Followed By:
L-sit 3X10 sec hold

Skill:

Post time to comments.

The WOD - WED, 22SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk, 3-2-1-1-1 @ 85-95-100% 1RM

Followed By:

WOD:
'Kettelbell Avalanche'
With a continuously running clock do one kettlebell swing the first minute, two kettlebell swing the second minute, three kettlebell swing the third minute... continuing as long as you are able.

Advanced
2/1.5 pood
Rx
1.5/1 pood
Intermediate
1/12kg pood
Novice
12kg

Followed By:

Strength:
Bench Press, 3-2-1-1-1 @ 85-95-100% 1RM

Post load/time or rounds to comments.

The WOD - TUES, 21SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
KB H2H 3X10, Green/Red

Followed By:
WOD:
AMRAP in 20 min

Advanced

TGU, 3 per hand, brown/green

Box jump, 15 reps

Run, 200M

Rx

TGU, 2 per hand, brown/green

Box jump, 10 reps

Run, 100M

Intermediate

TGU, 2 per hand, green/red

Box jump, 8 reps

Run, 100M

Novice

TGU, 2 per hand, red/20#

Box jump, 6 reps

Run, 100M

Followed By:

Skill:
L pull up, 5 per minute every minute on the minute for 5 minutes.

Post time to comments.

The WOD - MON, 20SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3-2-1-1-1 @ 85-95-100% 1RM

Followed By:

WOD:
HELEN
3 rounds for time:

Advanced

Run, 500M

KBS, Pink/Brown, 21 reps

Pull ups, 15 reps

Rx

Run, 400M

KBS, Brown/Green, 21 reps

Pull ups, 12 reps

Intermediate

Run, 400M

KBS, Green/Red, 21 reps

Pull ups, 12 reps

Novice

Run, 400M

KBS, Red/20#, 15 reps

Pull ups, 10 reps

Followed By:

Strength:
Front Squat, 3-2-1-1-1 @ 85-95-100% 1RM

Post load/time or rounds to comments.

REST DAY

SUN, 19SEPT10

The WOD - FRI, 17SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 3X2 @ 85% 1RM

Followed By:

WOD:
3 rounds for time:

Advanced

Clean, 95/75#, 20 reps

Back extension, 25 reps

Push up, 35 reps

Rx

Clean, 95/75#, 15 reps

Back extension, 20 reps

Push up, 30 reps

Intermediate

Clean, 75/55#, 10 reps

Back extension, 15 reps

Push up, 25 reps

Novice

Clean, 65#, 10 reps

Back extension, 15 reps

Push up, 20 reps

Followed By:

Strength:
Shoulder Press, 3X2 2 85% 1 RM

Post load/time or rounds to comments.

CLOSED SATURDAY!!

We will be CLOSED this weekend, but will be open again for business
as usual on Monday. we are sorry for inconvenience, but both Lex
and I have conflicts this weekend.

The WOD - THUR, 16SEPT10

We will be CLOSED this weekend,
but will be open again for business
as usual on Monday. we are
sorry for inconvenience, but both Lex
and I have conflicts this weekend.



Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch grip deadlift, 3X5 @ 225/155#

Followed By:

WOD:
3 Rounds for time:
Advanced

GHD Sit up, 30 reps

KBS, Brown/Green, 25 reps

Walking lunges, 25 per foot

Rx

GHD Sit up, 25 reps

KBS, Brown/Green, 20 reps

Walking lunges, 20 per foot

Intermediate

GHD Sit up, 20 reps

KBS, Brown/Green, 15 reps

Walking lunges, 15 per foot

Novice

AbMat sit ups, 15 reps

KBS, Green/Red, 15 reps

Walking lunges, 15 per foot

Followed By:

Skill:
Deadhang pull up, 5 per minute every minute on the minute for 5 minutes

Post time to comments.

The WOD - WED, 15SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch 3X2 @ 85% 1RM

Followed By:

WOD:
Jumping Diane!
21-15-9 Rep Rounds of:

Advanced

Deadlift, 255/190#

Double Unders

HSPU

Rx

Deadlift, 225/155#

Double Unders

HSPU

Intermediate

Deadlift, 195/125#

Double Unders

HSPU

Novice

Deadlift, 155/95#

Singles(3 to 1)

Modified HSPU

Followed By:

Strength:
Squat 3X2 @ 85% 1RM

Post load/time or rounds to comments.

The WOD - TUES, 14SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
TGU 3X2 per hand Green/Red

Followed By:

WOD:
KELLY
5 rounds for time:
Advanced

Run, 800M

Box jump, 24", 30 reps

Wall ball shots, 20/15#, 30 reps

Rx

Run, 400M

Box jump, 24", 30 reps

Wall ball shots, 20/15#, 30 reps

Intermediate

Run, 400M

Box jump, 20", 25 reps

Wall ball shots, 20/15#, 25 reps

Novice

Run, 200M

Box jump, 12-18", 20 reps

Wall ball shots, 15/12#, 20 reps

Followed By:

Skill:
Double Unders 1 minute

Post time to comments.

The WOD - MON, 13SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Rack Jerks 3X2 @ 85% 1RM

Followed By:

WOD:
AMRAP 20 Min
Advanced

OHS, 115/85#, 6 reps

Ring Dips, 8 reps

AbMat Sit ups, 10 reps

Rx

OHS, 85/65#, 6 reps

Ring Dips, 8 reps

AbMat Sit ups, 10 reps

Intermediate

OHS, 75/65#, 6 reps

Ring Dips, 8 reps

AbMat Sit ups, 10 reps

Novice


Followed By:

Strength:
Deadlift 3X2 @ 85% 1RM

Post load/time to comments.

REST DAY

SUN, 12SEPT10

The WOD - SAT, 11SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

AMRAP in 20 minutes of:
Advanced

Run 400M OR Row, 400M

Front Squat, 135/85#, 8 reps

Rx

Run 200M OR Row, 250M

Front Squat, 115/85#, 8 reps

Intermediate

Run 200M OR Row, 250M

Front Squat, 95/75#, 8 reps

Novice

Run 100M OR Row, 150M

Front Squat, 95/75#, 8 reps


Post rounds to comments.

The WOD - FRI, 10SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean, 2X2 @ 90% 1RM 3X1 @ 95% 1RM

Followed By:

WOD:
3 rounds for time:
Advanced

Double unders, 30 reps

Ring Dips, 20 reps

Sumo Deadlift High Pull, 75/55#, 15 reps

Rx

Double unders, 21 reps

Ring Dips, 15 reps

Sumo Deadlift High Pull, 75/55#, 9 reps

Intermediate

Double unders, 21 reps

Ring Dips(unassisted/assisted), 15 reps

Sumo Deadlift High Pull, 65/45#, 9 reps

Novice

Singles, 42 reps

Ring Press, 15 reps

Sumo Deadlift High Pull, 55/35#, 9 reps

Followed By:

Strength:

OHS, 2X2 @ 90% 1RM 3X1 @ 95% 1RM

Post load/time to comments.

The WOD - THUR, 09SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Clean Pulls 3X5 @ 150% 1RM
Followed By:

WOD:
The Bear
5 rounds - 7 sets per round of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count. Increase load each round.

Post load per round to comments.

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Bear Complex WOD...[wmv]

The WOD - WED, 8SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch 2X2 @ 90% 1RM 3X1 @ 95% 1RM
Followed By:

WOD:
3 rounds for time of:
Advanced

Push jerks, 135/105#, 10 reps

Pull ups, 10 reps

Run, 800M

Push jerks, 135/105#, 10 reps

Pull ups, 10 reps

Rx

Push jerks, 115/95#, 10 reps

Pull ups, 10 reps

Run, 500M

Push jerks, 115/95#, 10 reps

Pull ups, 10 reps

Intermediate

Push jerks, 95/75#, 8 reps

Pull ups, 8 reps

Run, 400M

Push jerks, 95/75#, 8 reps

Pull ups, 8 reps

Novice

Push jerks, 75/55#, 8 reps

Pull ups, 8 reps

Run, 400M

Push jerks, 75/55#, 8 reps

Pull ups, 8 reps

Followed By:

Strength:
Front Squat 2X2 @ 90% 1RM 3X1 @ 95% 1RM

Post load/time to comments.

The WOD - TUES, 07SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Snatch Pulls 3X5 @ 150% 1RM

Followed By:

WOD:
NATE
AMRAP in 20 minutes

Advanced

Muscle ups, 4 reps

HSPU, 6 reps

KBS, 2/1.5 pood, 8 reps

Rx

Muscle ups, 2 reps

HSPU, 4 reps

KBS, 2/1.5 pood, 8 reps

Intermediate

Muscle up transition, 4 reps

HSPU w/ bands or pads, 4 reps

KBS, 1.5/1 pood, 8 reps

Novice

Muscle up transition, 4 reps

Triangles, 4 reps

KBS, 1.5/1 pood, 8 reps

Followed By:

Skill:
Pistols 3X5 per leg

Post time to comments.

You Are Beautiful

You Are Beautiful
By Jon Gilson

" If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match.  I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon.  I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America.  I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.

I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.  

Beautiful women are strong and powerful.  They are athletes, capable of every feat under the sun.  They have muscles, borne of hard work and sweat.  They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale."

To read the rest click here

The WOD - MON, 06SEPT10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:
Burgener Warmup w/Bar
Clean & Jerk 2X2 @ 90%1RM and 3X1 @ 95%1RM
Followed By:

WOD:
3 rounds for time
Advanced

Wall Ball Shot, 20/15#, 25reps

Sumo deadlift high pull, 115/95#, 25reps

AbMat Sit ups, 25 reps

Rx

Wall Ball Shot, 20/15#, 20reps

Sumo deadlift high pull, 95/75#, 20reps

AbMat Sit ups, 20 reps

Intermediate

Wall Ball Shot, 20/15#, 15reps

Sumo deadlift high pull, 75/55#, 15reps

AbMat Sit ups, 20 reps

Novice

Wall Ball Shot, 15/12#, 15reps

Sumo deadlift high pull, 65/45#, 15reps

AbMat Sit ups, 20 reps

Followed By:

Strength:
Bench Press 2X2 @ 90%1RM and 3X1 @ 95%1RM

Post load/time to comments.

REST DAY

SUN, 05SEPT10

Labor Day Hours. Please note we will be open for the 1130AM, 415PM and 530PM classes on Monday 6Sept10

The WOD - SAT, 04SEPT10

Git 'r Done!
Construction begins on the locker rooms tommorow, Sat. 4 Sept 10. We anticipate the project will be complete by Wed. 8 Sept 10. The shower will NOT be available for the duration of the project. We apologize for the inconvenience, but it is in the spirit of improving our services to you that we do this.

Labor Day Hours
Please note we will be open for the 1130AM, 415PM and 530PM classes on Monday 6Sept10

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

The WOD - FRI, 03SEPT10

Git 'r Done!
Construction begins on the locker rooms tommorow, Sat. 4 Sept 10. We anticipate the project will be complete by Wed. 8 Sept 10. The shower will NOT be available for the duration of the project. We apologize for the inconvenience, but it is in the spirit of improving our services to you that we do this.




Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Push Press Warmup w/Bar

Jerks 3X2 @ 80% 1RM 1X1 @85% 1RM
Followed By:

WOD:
For time:

Row, 250M

Double unders, 20 reps

Row, 500M

Double unders, 25 reps

Row, 750M

Double unders, 30 reps

Row, 1000M

Double unders, 35 reps

Followed By:

Strength:
Deadlift 3X2 @ 80% 1RM 1X1 @85% 1RM

Post load/time to comments.

The WOD - THUR, 02SEPT10

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Skill:
Strict Pull Up 5 per minute on the minute for 5 minutes

Followed By:

WOD:
For Time
Advanced

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), BW, 30 reps

Run, 400M

Front Squat, 45#, 30 reps

Run, 400M

Push Press, 45#, 30 reps

Run, 400M

Thruster, 45#, 30 reps

Run, 400M

Rx

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), BW, 30 reps

Run, 400M

Front Squat, 45#, 25 reps

Run, 400M

Push Press, 45#, 25 reps

Run, 400M

Thruster, 45#, 25 reps

Run, 400M

Intermediate

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), BW, 30 reps

Run, 400M

Front Squat, 45#, 20 reps

Run, 400M

Push Press, 45#, 20 reps

Run, 400M

Thruster, 45#, 20 reps

Run, 400M

Novice

Run, 400M

Dead lifts OR Backsquat(if you did the Wed WOD), .75 BW, 30 reps

Run, 400M

Front Squat, 45#, 15 reps

Run, 400M

Push Press, 45#, 15 reps

Run, 400M

Thruster, 45#, 15 reps

Run, 400M

Followed By:

Skill:
Dumbbell Split Squat 3X5 @ 30/20

Post time to comments.