Tuesday, July 31, 2012

Pull-ups, Push-ups, Squats

***This Saturday, Aug 4th:  8am - Stretch/5K Run, 9am - WOD at CFB, 9:45am - 5K Run
Participate in all or part of this event.  We will start and finish at the Forest Creek Condos on Nowata Rd.
Stuart Grimsley will be hosting us at his swimming pool after the 2nd 5K run along with some refreshments.
Please email us if you plan on attending:  crossfitbartlesville@gmail.com

WOD: "Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats


or "Mary"
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 1-legged squats
15  Pull-ups


Post rounds & reps completed to comments.


Monday, July 30, 2012

Power Clean, Front Squat, Push Press, Back Squat

WOD:  "Bear Complex"

Perform the following sequence 7 times without setting your bar down.
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Repeat this 4 more times for a total of 5 rounds progressing in weight each round.
*Rest as needed between rounds.

WOD Demo

*Post max load used to comments.


Saturday, July 28, 2012

Atomis Sit-ups, Box Jumps, Burpees

WOD:

10-9-8-7-6-5-4-3-2-1 for time of:

Atomic Sit-ups
Box Jumps, m30" / w24"
Burpees

* Post time to comments

Friday, July 27, 2012

Run, Overhead Squat

There will be a going away dinner at 2 Sisters @ 8pm for Kyle & Carolyn Reeder.  We will miss you guys!
 
WOD:  "Nancy"

5 Rounds for time of
400 meter run
15 Overhead Squats, m95# / w65#

WOD Demo
The Sport of Fitness

*Scale as needed and post time to comments.

Photo

Thursday, July 26, 2012

Pull-ups, Push-ups, Sit-ups, Squats

Photo




WOD:  "Angie"

For time, complete all reps of each exercise before moving to the next.
100 Pull-up
100 Push-ups
100 Sit-ups
100 Squats

WOD Demo - courtesy CF HQ

* Scale as needed / Post time to comments

Wednesday, July 25, 2012

Push Press, Row, Hand Stand Hold


Photo

Push Press:  knees forward, hips back, vertical torso


WOD:
2 Body Weight Push Presses on the minute for 10 minutes.
Start with the bar on the floor and power clean your weight each round.

Scale as needed. Post loads to comments

Then::

Row 400 meters for time
Rest as long as needed
Hand stand hold for as long as possible

Post times to comments

Tuesday, July 24, 2012

"Filthy Fifty"

Photo
Proper deadlift set up:  chest up & active lower back

 WOD: 
For time:
50 Box jumps, 24" / 20"
50 Jumping pull-ups
50 Kettlebell swings, 35# / 30#
50 Walking Lunges
50 Knees to elbows
50 Push presses, 45# / 30#bar
50 Back extensions
50 Wall ball shots, 20# / 15# ball
50 Burpees
50 Double unders

WOD Demo

* Scale as needed
* Post time to comments

Monday, July 23, 2012

OH Squats, Box Jumps, Thrusters, Power Cleans, Toes to bar, Burpees




Photo

 Nate Daniel, aka "LGN"

WOD:
For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

Men's Chipper Event at the 2012 Reebok CrossFit Games

* Scale rounds, reps and weight ad needed
* Post time to comments.


Saturday, July 21, 2012

Run, Pull-ups, Front Squat, HSPU

WOD:  "Bulger"
Complete 10 Rounds for time of

Run 150 meters
7 Chest to bar Pull-ups
Front squat, m135#, w95#
7 Handstand push-ups

(WOD and image courtesy CF Mainsite)

* Scale as needed
* Post time to comments.

HeroCplNickBulger_th.jpg

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Friday, July 20, 2012

Sit-ups, Deadlifts, Double-unders, OH Squats, Pull-ups


Photo

Nothing like thrusters to bring people together.


WOD: 
Complete the following for time
30 GHD sit-ups
30 Deadlift, m225#, w185#
30 Double-unders
30 Overhead squat, m95#, w65#
30 Pull-ups

WOD Demo from 2012 CF Games

* Post time to comments


The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.

Thursday, July 19, 2012

Run, Burpees


Photo
Bruce "The Lion Heart" getting ready to put the beat down  on Fran




WOD: 
Complete the following for time
50 Burpees
Run 500 meters backwards
50 Burpees
Run 800 meters forward

Burpee Demo Video

* Post time to comments


The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.


Wednesday, July 18, 2012

Thrusters, Pull-ups

WOD:  "Fran"
21-15-9 for time of:
Thrusters, m95 / w65
Pull-ups

WOD Demo

*Scale as needed.
*Post time to comments.





The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.

Tuesday, July 17, 2012

Power Snatch

WOD: "Isabel"
For time:
30 Power Snatches, m135# / w95#

WOD Demo

Scale as needed.
Post time to comments.



Nice finish to the KB Swing by a future CF Games competitor!


The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.

Monday, July 16, 2012

KB Swing, Burpees, Sit-Ups


WOD: "Hansen" 
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 Rounds for time of:
30 Kettle Bell Swings, m70# / w55#  Demo
30 Burpees
30 GHD Sit-ups



*Scale workout as needed.
* Post time to comment.





The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.

Saturday, July 14, 2012

HSPU, Thrusters, Knees to elbows, Deadlifts, Burpees, KB Swings, Pull-ups

WOD: "The Seven"
7 Rounds for time of:
7 Handstand push-ups
7 Thrusters, m135# / w95#
7 Knees to elbows
7 Deadlifts, m245# / w205#
7 Burpees
7 Kettlebell swings, m70# / w55#
7 Pull-ups

WOD Demo

*Scale workout as needed
* Post time to comments


CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. - Coach Greg Glassman

Friday, July 13, 2012

Doule Unders, Sit-ups

WOD: "Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups

WOD Demo


*Scale workout as needed
* Post time to comments


CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. - Coach Greg Glassman

Thursday, July 12, 2012

Cleans, Ring Dips

Warm Up: See White Board
Skill:  Clean & Bergerner Warm-up Demo Video
Mobility: Squat Test - 4 minutes

WOD: "Elizabeth"
21-15-9 reps for time:
Cleans, m135# / w95#  Demo Video
Ring Dips  Demo Video

WOD Demo

*Scale workout as needed
* Post time to comments


CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. - Coach Greg Glassman

Wednesday, July 11, 2012

Push Press, KB Swing, Box Jump

Warm Up: See White Board (10-15 minutes)
Skill:  Bergerner Warm-up (5 minutes) Demo Video
Mobility: Squat Test (4 minutes)

WOD: "Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press, m115# / w85#
10 Kettle Bell Swing, m70# / w55#
10 Box Jump, m24" / w20#

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

*Scale workout as needed
* Post time & pull-ups completed for all rounds to comments.


CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. - Coach Greg Glassman

Tuesday, July 10, 2012

Run, Pull-ups

Warm Up: See White Board (10-15 minutes)
Skill:  Bergerner Warm-up (5 minutes) Demo Video
Mobility: Squat Test (4 minutes)

WOD: "Nicole"
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

*Scale workout as needed
* Post time & pull-ups completed for all rounds to comments.


CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. - Coach Greg Glassman

Monday, July 9, 2012

Deadlifts, Handstand Push-ups

Warm Up: See White Board (10-15 minutes)
Skill:  Bergerner Warm-up (5 minutes) Demo Video
Mobility: Squat Test (4 minutes)

WOD: "Diane"
21-15-9 for time of:
Deadlift, m225# / w155#
Handstand Push-ups (Demo Video: scale, kipp, strict)

WOD Demo - Dan Bailey 1:35
WOD Demo - Julie Foucher 2:36


*Scale workout as needed
* Post time to comments.
* Congratulations Julie Merciez!!! First handstand push-up Saturday.

CrossFit is, quite simply, a sport—the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. - Coach Greg Glassman

Saturday, July 7, 2012

Hoover Ball or "Jackie"

Warm Up: See White Board (10-15 minutes)
Skill:  Bergerner Warm-up & Hang Clean (5 minutes)
Mobility: Squat Test (3 minutes)

WOD:
Hoover Ball (meet at Sooner Park Volley Ball sand court at 9am)

 or 

 "Jackie"
For time:
Row 1000 meters
50 Thrusters, m45/w30 lb
30 Pull-ups


 WOD Demo Video

*Scale as needed
* Post time to comments.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

Friday, July 6, 2012

Squats, Pull-ups, Shoulder-to-overhead

Warm Up: See White Board (10-15 minutes)
Skill:  Bergerner Warm-up & Hang Clean (5 minutes)
Mobility: Squat Test (3 minutes)

WOD:
For time:
50 Back Squats, 135/95 lbs
40 Pull-ups
30 Shoulder-to-overhead, 135/95 lbs

50 Front Squats 85/65 lbs
40 Pull-ups
30 Shoulder-to-overhead, 85/65 lbs

50 Overhead Squats, 65/45 lbs
40 Pull-ups
30 Shoulder-to-overhead, 65/45 lbs

WOD Demo

*Scale as needed
* Post time to comments.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

Thursday, July 5, 2012

Sprint, Push-ups

Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push ups, 20 GHD Sit Ups, 10 Hand Stand Attempts
20 Hang Clean (PVC pipe or weighted bar)
Stretch

Skill: (5 minutes)
#9 of the 9 Basic Movements:  Hang Clean - Demo Video  (courtesy CFHQ)

Mobility: (3 minutes)
Squat Test - Video

Strength: (Optional...to be done before or after WOD)
Hang Power Snatch 7 x 3 @ 50% of body weight

WOD
10 Rounds for time & reps:
Sprint 50 yards
Max reps push-ups (touch chest & chin but not quads)


* Post time & total reps to comments.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

Wednesday, July 4, 2012

Rest As Much As Possible in 24 Hours

Happy Fourth of July everyone...please rest responsibly!

CrossFit Games 2012 - Highlights from the Norwest Regional

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

Tuesday, July 3, 2012

Hang Clean


Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push ups, 20 GHD Sit Ups, 10 Hand Stand Attempts
20 Hang Clean (PVC pipe or weighted bar)
Stretch

Skill: (5 minutes)
#9 of the 9 Basic Movements:  Hang Clean - Demo Video  (courtesy CFHQ)

Mobility: (3 minutes)
Squat Test - Video

Endurance: (Optional...to be done before or after WOD)
5 rounds for time:  Run 800 meters (rest 2 minutes b/w rounds)

WOD
Do the entire warm up above!
Hang Clean 5-5-5-5-5 reps (see Demo Video above)

* Post loads for each round.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

Monday, July 2, 2012

Power Cleans, Push-ups, Air Squats

Upcoming Events:
July 7th - 9am - Hoover Ball at Sooner Park Volley Ball Pit
July 13-15  -  2012 CrossFit Games
 
Warm Up: (10-15 minutes)
Run or Row 400m, 100 Single Unders or 25 Double Under Attempts
20 Air Squats, 20 Push ups, 20 GHD Sit Ups, 10 Hand Stand Attempts
20 Hang Clean (PVC pipe or weighted bar)
Stretch

Skill: (5 minutes)
#9 of the 9 Basic Movements:  Hang Clean - Demo Video  (courtesy CFHQ)

Mobility: (2 minutes)
2 Minute Squat Test - Video

Strength: (Optional...to be done before or after WOD)
5-4-3-2-1 reps of :
Dead Lift - 75% of 1RM - Demo Video (courtesy CFHQ)

WOD
Max rounds in 3 minutes of:
3 Power cleans 135# / 95#, 6 Hand-release Push-ups, 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

* Scale as needed.
* Post rounds completed for each of the 5 cycles.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.