WOD 11/27/2013

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WARM UP

400 Meter Run
CrossFit Warm Up
3×10

WOD

“Omar“

For time:
95/65 pound barbell Thrusters, 10
15 Bar-facing burpees
95/65 pound barbell Thrusters, 20
25 Bar-facing burpees
95/65 pound barbell Thrusters, 30
35 Bar-facing burpees

Hero_Omar_th

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

WOD 11/26/13

Warmup:
3mins Jump Rope
2RDS
20 OHS PVC Squats (Pause at bottom)
16 Mtn Climbers
12 PVC Push Press
8 Push-ups
4 Strict Pull-ups

WOD: “Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 BW)
Bench Press (Body Weight)
Squat Clean (.75 BW)

– 10 DL, 10 Bench, 10 Cleans, 9 DL ….
– Focus on form. Ever rep should be perfect.
– Try to go unbroken on reps. However break up if needed to maintain form.
– Weight should be challenging but manageable.

Post-WOD (Challenge/Cool-down):
2mins Double Unders

WOD 11/25/2013

This past weekend was the largest Crossfit competition in Utah, Fitness Elevated. We had 3 athletes representing 3form, Covina, Pete and Jason. For Pete and Covina this was their first competition and they both did AMAZING. They both pushed the limits of their physical capacity and inspired me to try and do the same. It was a lot of work but also a lot of fun. Mitch couldn’t stay away from the fun so he volunteered as a judge and ended up running a lot of the judging. Next time we’ll have to talk him into competing 🙂

Pete

Pete

Covina

Covina

Jason

Jason

Warmup:
3 Rounds
10 Toe touch
10 Push-ups
10 In-outs
10 Squats
20 Double Unders

Pre-WOD (Skills/Strength):
Romanian Deadlift (3 x 7)
New set every 2:00
stay light slow and controlled

WOD:
4 Rounds
10 single arm kettlebell alternating lunges Right 53/35
10 single arm kettlebell alternating lunges Left
15 Ring Rows
Hold kettllebell in rack position

Post-WOD (Challenge/Cool-down):
10 Minutes
Every minute on the minute
1- Rope climb

11/22/13

No Bootcamp tomorrow (11/21).
Jason, Covina and Pete will be competing in Fitness Elevated. I will be judging/volunteering.

If you want to come out and cheer them on here is the info.

Friday Nov 22nd
Ute CrossFit Holladay
4894 South Highland Drive
Cottonwood, UT 84101
12pm – 8pm

Athletes will arrive and will warm up as needed and move through the Combine Events and the 5K row. There are no set heat times on Friday, it will be on a first come first served basis. We will have 20 rowers for the 5K and don’t anticipate any delays. The last start time will be at 7pm.

http://www.fitnesselevated2013.com/info/

WOD 11/21/13

Warmup:
2mins Jump Rope
3RDS
10 Wall Squats
15 Grasshoppers
20 Situps

Pre-WOD (Skills/Strength):
4×6 Front Squats
– Choose a moderate weight. Rest between rounds

WOD:
3x 5min AMRAPs. Rest 2min between each.

AMRAP 1:
10 Double Unders
10 Wall Ball

AMRAP 2:
10 Weighted Box Step ups
10 Burpees

AMRAP 3:
10 Sit Up
10 Deadlifts (135/95)

Post-WOD (Challenge/Cool-down):
3x:30 Prone Cobra
3×3 OHS Sots Press Combo
3x:20 Sampson Stretch
3x:20 Hamstring Stretch

WOD 11/20/2013

sweat
Warm up:
3 Rounds
2 Mat to bathroom sprints
10 Jumping pull-ups
1 Crab walk
10 Sit-ups

WOD:
“Chelsea”
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min – number of rounds completed is your score.

Challenge:
3 Rounds
10 Knees to elbow
10 Back Ext in GHD

WOD 11/19/13

zoeypic

Warmup:
2mins Jump Rope
3RDS
30 PVC Thrusters
20 Good Mornings
10 Samson Stretch

Pre-WOD (Skills/Strength):
Partnered Burpee vs Squats
4x 30/30

WOD:
5RDS
10 Weighted Lunges (75/45)
– Hold Bar in Front Rack position
10 SDHP (75/45)
10 Push Press (75/45)

Post-WOD (Challenge/Cool-down):
50x MB Twists

WOD 11/18/13

Warmup:
3 rounds
200m Run
10 Sec Sampson stretch
10 Jump Knee Tucks
10 OHS w/PVC
10 Good Mornings

Skill:
Agility drills

WOD:
5K Run – “The Real 5k”
– Just because it is a run doesn’t mean you should not show up.
– We will modify (up and down) for those people who need it.

Post-WOD (Challenge/Cool-down):
Stretching

WOD 11/15/2013

Warm up:
3 rounds
10 Sec Sampson stretch
10 OHS w/PVC
10 Sit-ups
10 Back-ext
10 Jumping pull-ups
10 Dips

Skill:
Agility drills

WOD:
10 Min AMRAP
15 KB swings (Russian) 70/50
15 Box Jumps
15 Sit-ups

WOD 11/14/13


Some long term goal inspiration.

Warmup:
3RDS
400m Run
30 OHS PVC Squats (Pause at bottom)
20 Mtn Climbers
10 Push-ups

Pre-WOD (Skills/Strength):
ABS!

WOD: BEAR COMPLEX
Following is one sequence. 7 sequences in a 1 round. Will do 5 rounds in total.
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press

Increase load each round with heaviest load on 5th round.
Try not to drop barbell until finishing a full round or sequence.

Post-WOD (Challenge/Cool-down):
400m jog
Stretching.