Friday 11/30/12 Run, V-sit ups, thrusters

Conditioning WOD:

Run 400
30 V-sit ups w/medball
20 thrusters 65/95
Run 800
20 thrusters 65/95
30 V-sit ups w/medball
Run 400

Thursday 11/29/12...AMRAP- 12......."Straight Up"- 7 OHS,7 Burpee box jumps, 7 KB Swings

The dirty dozen and clean 15 of produce

A new report issued by the President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of getting cancer and other diseases. And according to the Environmental Working Group (an organization of scientists, researchers and policymakers), certain types of organic produce can reduce the amount of toxins you consume on a daily basis by as much as 80 percent.

The group put together two lists, “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary. These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.

The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes:

• celery
• peaches
• strawberries
• apples
• domestic blueberries
• nectarines
• sweet bell peppers
• spinach, kale and collard greens
• cherries
• potatoes
• imported grapes
• lettuce

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

• onions
• avocados
• sweet corn
• pineapples
• mango
• sweet peas
• asparagus
• kiwi fruit
• cabbage
• eggplant
• cantaloupe
• watermelon
• grapefruit
• sweet potatoes
• sweet onions

Why are some types of produce more prone to sucking up pesticides than others? Richard Wiles, senior vice president of policy for the Environmental Working Group says, “If you eat something like a pineapple or sweet corn, they have a protection defense because of the outer layer of skin. Not the same for strawberries and berries.”

The President’s Cancer Panel recommends washing conventionally grown produce to remove residues. Wiles adds, “You should do what you can do, but the idea you are going to wash pesticides off is a fantasy. But you should still wash it because you will reduce pesticide exposure.”

Remember, the lists of dirty and clean produce were compiled after the USDA washed the produce using high-power pressure water systems that many of us could only dream of having in our kitchens.

The full list contains 49 types of produce, rated on a scale of least to most pesticide residue. You can check out the full list from on the Environmental Working Group’s website at www.foodnews.org.

Conditioning WOD:

2 minutes max effort DUBS/singles

then

AMRAP- 12 minutes
"Straight Up"
7 Overhead squats 75/55
7 Burpee box jumps
7 KB Swings
*post total # of rounds  to comments

then
2 minutes max effort DUBS/singles
*post total# of DUBS to comments




The newest crossfitters are really getting the hang of it!!

Wednesday 11/28/12..."Karen has the Runs" 150 wallballs- Run 400 everytime you stop

Conditioning WOD: "Karen has the runs"

150 wall balls
* everytime you put the ball down......go run 400 meters

Tuesday 11/27/12.....Front Squats5-5-5-5, WOD 10-1 front squats+C2B pull ups

front squats

5-5-5-5

Ladder....10 – 1

front squats 115/75

chest to bar pull ups

Monday 11/26/12....SWOD- Power cleans/ WOD- 100 DUBS,20 HPC, 200 Run, 10 HPC, 400 Run, 100 DUBS, 10 HPC, 400 Run, 20 HPC, 200 Run, 100 DUBS

SWOD- Power Clean ( from the ground )
     2-2-2-2-2

WOD- 1 round for time:
100 DUBS
20 Hang Power Cleans 95/65
Run 200
10 Hang Power Cleans
Run 400
100 DUBS
10 Hang Power Cleans
Run 400
20 Hang Power Cleans
Run 200
100 DUBS

Sub 300 singles for the DUBS

Cash Out: 200 Russian Twists!

sunday 11/25/12....make up day or rest day

Saturday 11/24/12...."The Running Dead"

The Running Dead 


run 800 meters

50 deadlifts 135/95

50 pull ups

50 sit ups

run 400 meters

25 deadlifts

25 pull ups

25 sit ups

run 200 meters

15 deadlifts

15 pull ups

15 sit ups

Friday 11/23/12....EMOM-5....1 hang power snatch+3 OHS then AMRAP 20 - 7 OHS, 7KB Swings Run 400

Strength: every minute on the minute perform 1 hang power snatch + 3 overhead squats

Conditioning:
AMRAP-20 minutes
7 OHS
7 KB Swings
400 meter run

Overhead Squat

The overhead squat is possibly the best core strength exercise in existence. In the words of Coach Glassman: "The overhead squat is the ultimate core exercise...and peerless in developing effective athletic movement." It demands flexibility, strength, balance, and is an essential component of the snatch. It is also an excellent measure of your core stability and control, and ultimately, your ability to generate effective and efficient athletic power.

Video: Overhead Squat

Requirements for the Overhead Squat:The same requirements apply as for the squat, but with the addition of the bar remaining locked out overhead throughout the movement.

Here are a few tips to perfect your Overhead Squat: Set-up Review the air squat for the basic squat mechanics Grip the bar such that when placed overhead, it is 6-8" above the top of your head Push your shoulders and the bar up as high as you can ("active shoulders") The bar should be perfectly aligned with your heels (line f-f in the diagram to the right) Maintain a tight core through the entire movement Squat Pull your hips back and down while keeping your weight on your heels Pull the bar back deliberately as you squat to keep it directly over your heels (position a. in the diagram) DO NOT let the bar move forward of or behind your heels at any point of the movement (position c. and d. in the diagram = incorrect) Make sure your hips reach a point below the top of your knee (below parallel) Keeping your weight on your heels, stand to full extension

Picture courtesy www.crossfit.com

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See the overhead squat in action in the following video:
Heavy Overhead Squats

Thanksgiving WOD

SWOD:


close grip Bench Press - 4-4-4-4-4-4


Conditioning for Time:

Run 400
20 SDLHP
40 DUBS
20 SDLHP
Run 800
20 SDLHP
40 DUBS
20 SDLHP
Run 400

Wednesday 11/21/12 "the Minx"

"THE MINX"

50 C2B Pull ups
50 Push ups
50 Clean & Jerks 95/65#

Tuesday 11/20/2012.....Row/Run 400, 2rounds-25 shoulder taps+25 weighted situps, Row/Run 400-2rounds 25 Squats+25 lunges, Row/Run, 2rounds 25 push ups+25hollow rocks 400

Warm up- 150 mountain climbers

Conditioning:
Run/Row 400 meters
2 rounds of
25 Shoulder Taps (25 each side)
25 weighted sit ups
Run/Row 400 meters
2 rounds of
25 squats
25 lunges
Run/Row 400 meters
2 rounds of
25 push ups
25 hollow rock



here is the link to shoulder taps...

http://www.youtube.com/watch?v=Ni9ZZfLOcx0

Monday 11/19/12 swod...press 3-3-3-3-3 conditioning.....

Strict Press   3-3-3-3-3

Conditioning:

5 Rounds for Time-
20 Wall balls
20 Dumbell Snatches ( 10 each side ) 55#

Sunday 11/18/2012...."Clovis"

Anyone crazy enough to do this Hero WOD?

"Clovis"

For time:

Run 10 miles 

150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Post time to comments.

Enlarge image

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas,

 assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade

 Combat Team, 25th Infantry Division, based in Schofield Barracks,

 Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan

 when insurgents attacked his unit with an improvised explosive device.

 He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and

 Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Saturday 11/17/2012..... Back Squat- 3-3-3-3-3, conditioning: 4RFT- 10 Bent over Rows, 15 Thrusters, 20 KTE, Run 400

Strength: Back squat-3-3-3-3-3

Conditioning: 4RFT

10 bent over rows
15 thrusters
20 KTE
Run 400

Friday November 16, 2012..... 400M. Farmers Walk then "Tramp Stamp" - 50-35-20- wall ball + pull ups then 400M farmers walk

Conditioning WOD:

400 meter farmers walk 35/45/55

then

"Tramp Stamp"

    50-35-20

Wall Ball

Pull Ups

then

400 meter farmers walk

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SWOD- Bench 6x3 then "Swinging Annie" 50-40-30-20-10 DUBS-KB Swings-Sit ups

SWOD.... Bench Press 3-3-3-3-3-3

WOD...."Swinging Annie"

50-40-30-20-10 reps of.....
DUBS ( x4 for singles )
KB Swings
Sit Ups

Top 5 reasons kettlebell training is good for your back:

1. Kettlebell exercises strengthen the glutes – most people have “gluteal amnesia”…weak and flabby buns!

2.Kettlebell exercises stretch the hip flexors. – the muscles at the tops of your thighs

3.Kettlebells develop back extensor endurance. – your low back muscles must be able to “work” for long periods of time (hence, kettlebell swing-throughs)

4.”Bracing” is superior to hollowing for spinal stability. – bracing is like getting your abs ready to be punched by a bully.

5. Sensible ballistic loading appears to reduce the odds of arthritis. – ballistic meaning not staying still – and like I always say, “Motion is Lotion” keep moving to ward off arthritis!

Wednesday November 14,2012.....EMOM-5 minutes 5 power cleans then "Dixie Diva"

Strength- EMOM for 5 minutes:
5 Power cleans 275#

http://www.youtube.com/watch?v=mCUmi2oqlvA

Conditioning WOD:
"Dixie Diva"
6 RFT-
12 Deadlifts (245, 165)
9 Hand stand push ups
400 meter run

Tuesday November 13, 2012....swod- snatch 3x3, front squat 3x1, cond. "the last word"

Strength:

Snatch 3-3-3

Front squat 1-1-1

Conditioning:
"The last word"
3 rounds for time-
15 front squats 135/95#
75 DUBS
Rest 3 minutes

Monday November 12,2012........pick a hero

Pick a Hero:

Murph
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

“ADAM BROWN“

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.