Saturday, November 26, 2011

This week at 911 CrossFit 11/28-12/2

Monday


SWOD
Bench Press
1x5
3x3
1x Max Reps (70% of BW)

CWOD
100 Double Unders
90 Pull-Ups
80 Push-Ups
70 Sit-Ups
60 Box Jumps
50 KBS
40 Cleans
30 Push Press
20 Turkish Get Ups
10 Overhead Squat


Tuesday



"The Seven"
Seven rounds of:
7 HSPU
7 135/95lb Thrusters
7 Knees to Elbows
7 245/185 Deadlifts
7 Burpees
7 KBS
7 Pull-Ups

FWOD
Tabata Suicide Planks


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.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.



Wednesday



SWOD
Squat 3x5
Deadlift 1x5

CWOD
3 Rounds for time:
800m Run
10 Body blasters (Burpee-Pull up-Toes to bar)
15 HSPU
20 Weighted Overhead Lunges 45/25


Thursday



25 Minute AMRAP
100m Sprint
3 Rope Climbs
6 Push Press
9 Squat Cleans


Friday



SWOD
Ramping Push Press 6x3 (every set, weight is added)

CWOD
5 Rounds for time:
5 Bar Muscle-Ups
10 HSPU
15 Ring Dips
20 Ring Rows

Sunday, November 20, 2011

Thank you and job well done!

On behalf of the Trainers and Staff at 911 CrossFit, THANK YOU very much for your donation of 110 Turkeys and other food during our Second Annual Food Drive this Saturday.  Your community service will impact the families of those faced with hardships.  We hope that our collective contribution will bring some joy and holiday spirit to them.  You are ALL very special and we are honored to serve you.  HAPPY THANKSGIVING!

This week at 911 CrossFit 11/21-11/25

Monday



SWOD
Deadlift
1x5
3x3
3x1

then...

"Diane"
For time:
21-15-9
Deadlift (225/135)
Hand Stand Push Ups

FWOD:
Row 1,000m


Tuesday



"Jim"
For time:
49 Double Unders
49 Pull-Ups
49 Push-ups
49 Squats
49 Wall-Balls
49 Box Jumps
49 Double Unders

FWOD:
Tabata "Hollow Rock"

Wednesday



SWOD
Standing Overhead Press (Strict)
3x5
Floor Press
1x12-15

then...

5 Rounds for time:

400m run
Press, Push, Jerk Complex
5 Reps Press
5 Reps Push Press
5 Reps Push Jerk




Thursday



Skill/Strength WOD:
1-1-1-1-1 Hang Clean
1-1-1-1-1 Power Clean
1-1-1-1-1 Squat Clean

then...

For time:
"Elizabeth"

21-15-9
Clean (135/95)
Ring Dips


Friday



SWOD
"Widowmaker" aka the "20-rep Beathing Squat"
1 set of 20 reps using your 10RM weight (see chart on column by bathroom)
Reason for the term "breathing" is because towards the end, you will be doing more breathing than squatting due to difficulty.  YOU CAN DO IT!

then...

25 minute AMRAP:

21 Broad Jumps
15 Walking Lunges
9 Kettle-Bell Swings
6 Sumo High Pulls
3 Turkish Get-Ups

Sunday, November 13, 2011

This week at 911 CrossFit 11/14-11/18 HERO WEEK

In honor of Veteran's Day last week, we are doing Hero WODs all week!

Coaching notes:  We will be starting a SWOD cycle, so please log your sets and weight and try to make progress with weight every week.  ALSO, "Hero" WODs surface every once in awhile. Log your performance/weight used for future progression notes.  Be sure to get plenty of sleep and focus on proper nutrition this week.

Monday:



SWOD:
Bench 4 sets of 5.  Last set is max effort, max repetitions

CWOD:
"Murph"
Run 1 Mile
100 Pull-ups
200 Push ups
300 Squats
Run 1 Mile

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. 


Tuesday:



"White"
Five rounds for time of:
15' rope climb, 3 ascents
10 Toe-to-bar
21 Walking lunge steps with 45lb plate overhead
Run 400m

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandaharprovince, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


Wednesday:



SWOD:
Squat 3x5, followed by one drop set (once failure is achieved, strip weight once, continue)

CWOD:
"Danny"
20 minute AMRAP of:
24" Box jumps, 30 reps
115lb Push press, 20 reps
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.


Thursday:



"Lumberjack 20"
20 Deadlifts (275/185)
Run 400m
20 KB Swings (53/35)
Run 400m
20 Overhead Squats (115/95)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (chest to bar)
Run 400m
20 Box Jumps (24")
Run 400m
20 DB Squat cleans (45lbs each/30lbs)
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.


Friday:



SWOD:
Standing Over Press, 6 sets of 4

CWOD:
"Nutts"
10 HSPU
15 Deadlifts (250/135)
25 Box Jumps 30"
50 Pull-ups
100 Wall-ball shots
200 Double-unders
Run 400m with a 45lb plate

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. 

Sunday, November 6, 2011

Thanksgiving Food Drive



November 19th, we will be having a food drive starting at 12pm.  Our goal is to feed 100 families.  Come out and help your community and participate in a fun (and intense) Thanksgiving WOD.

This week at 911 CrossFit 11/7-11/11

Monday



800m run
21 Thrusters
21 KB S
21 Box Jumps
21 Double Unders
600m run
15 Thrusters
15 KB S
15 Box Jumps
15 Double Unders
400m run
9 Thrusters
9 KB S
9 Box Jumps
9 Double Unders


Tuesday



SWOD
Bent Row 3x5

CWOD
 Bear Complex, 7x through the cycle=1 round
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

7 Rounds, increase the weight each round if you can.  Rest anywhere but the ground (barbell) once you begin the round.

Wednesday



"Bradshaw"
10 Rounds for time of:

3 HSPU
225/185lb Deadlift, 6 reps
12 Pull-Ups
24 Double-Unders


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Thursday



SWOD
Bench Press 5-5-5-3-3-3

"Cindy"
20 Minute AMRAP
5 Pull-ups
10 Push ups
15 Squats


Friday



SWOD
Front Squat 5-5-5-3-3-3

CWOD
21-15-9
TGU 35/20
KB S 53/35
Goblet Squats-53/36