CrossFitNewtown Member' Blog

mon.

amrap 20 min as many rounds as possible

100 skip

7 dumbell squat clean

7 box jump

abbs:

-roll-ups

-alternqatin layouts

-l-sits with rings

sat. mean 15

3 rounds

15 reps

-deadlift (155/115)

-burpee

-thrusters (dumbell) 40xeach hand/ 20x each hand

-pull-ups

21-15-9-rep-rounds of...

-thruster

-swings (60/30)

-sdhp

25 boxjumps between each round.

Max-lift: Deadlift

Please be sure to check out "upcoming events" to read more about our monthly workshop and don't forget to look at our gallery page to see our new photos.  Finally I would like to remind you that I will be climbing at Rockville indoor climbing gym this Sunday and every Sunday (except on days we have our monthly workshops). Email me if you are interested: Justin:  jwdoran@mac.com

O.k., we have another opportunity to set some records for the whiteboard. I think most of us have pretty good form when it come to deadlifts but lets see what they look like when your loaded up to the max! Plus we might break out the camera on this one so be prepared to be scrutinized. 

-Abb destruction

 -Deadlift  max lifts 3-3-3-1-1-1

Battle ROWal

Sorry about the bad title, its late and I hate not giving a WOD a name. As for the prescription, we have for you...

One person does a 20 cal row while the others work doing one of the following movements:

-Ring push-up

-Ring row

-Deck-squat (15-35)

-Box-jumps

-KB-swing

-KB-Push-press (25-15)

1 min. rest between row-rounds

The goal is to get as many reps in as possible so ideally you want every rower to go slow while you kill it in the other exercises. Then, you row as fast as possible (without passing out). For those of you reading the bog I have posted a good video on rowing that goes a little more in depth on the technique of the movement. Enjoy.

 

Why so chipper?

A "Chipper" is a WOD designed to be challenging by its sheer volume and variety of movements.Chippers tend to require individuals to reduce or pace themselves through each task so as to finish the full event.This requires a degree of metal determination as well as physical fitness. The solution is to "Chip" away at the volume in small units that do not see you go to failure or deteriorate the technique of the movement....or at least that is the definition given by Miss B of Bonita Crossfit. Honestly I always thought it was because it make you feel like you just went through a wood-chipper. I'll let you decide.

-100 rope-skips 

-90 squats

-80 KB-swings

-70 push-press (45/25)

-60 lunges 

-50 pushup

-40 box-jumps

-30 sit-ups

-20 pull-ups

-10 burpees

 

 

Supplementary Sunday!

Awesome day out today so I probably don't even have to recommend getting out there and being active. However, just in case today's WOD can be one of the following:

-Run a 5K. If this is a rest-day go easy; if its an on-day go for time and record the result.

-Bike a 10K. Again, if this is a rest-day go easy. If its an on-day, go for time and record the result.

-Join me at Rockville indoor climbing gym. If you want you can do the intro lesson and do the high rope or "top-roping" course. I however will most likely be doing the bouldering corse which is simply a small yet highly technical section that does not require a rope and harness nor even a reasonable amount of guts. In other words, you don't have to worry about hights! 16$ for a drop in day-pass. Check more info at http://www.rockvilleclimbing.com/ or cal me (Justin) at 215-359-8232

Man Maker

Hello and good morning. Enjoy this brutal workout aptly named man-maker and let me know what you think. Or better yet, take pictures of the results; I have a feeling I might have one or two more photos for the pukee gallery. Here it is:

5 rounds of the following

- 1 man maker (Start with two dumbbells held overhead -> drop down with them -> do a push-up -> do a row on one side and then the other -> jump back up -> power clean -> push press and that's one rep.)

-  run (400m)

PS: this video shows one variation of a man maker, we'll have to see what Brian puts you through.

1 rep max: front-squats

Hello, today we have a good heavy day and a great opportunity to set some PRs. I don't believe to many of us have tried to find our 1 rep maxes for our various lifts and thats going to change with this WOD. Please come prepared to kill it today, we have: 

Front-squats 1-1-1-1-1-1-1

Be sure to get plenty of rest in-between sets and don't forget the buyout: Team row race.

Kim Front Squat 160 lbs for 3 reps max PR from Mike & Kim McLeish on Vimeo.

 

The Chief

Hello, we decided to kill your abbs with some very unusual core workouts so you will begin with 20 saxon side-bends, 10 KB-roll-ups, and 8 lay-outs. (2 rounds) Believe me, each exercise is killer! After that we have a heavy WOD called The Chief. For those of you who don't know thats...

 5 rounds  (each round starts every 3 min) 

3 powercleans  (135)

6 pushups

9 squats

Enjoy.