Christmas Break Gymless WODs

I hope you all are enjoying your time at home. With all the delicious food around the house I thought I would post some WODs to help keep the pounds off. Some of these may require a jump rope or pull-up bar. Most of these only require your body and some motivations.

• Murph: run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile (partitioning bodyweight stuff OK)
• Griff: run 800m, run 400m backward, run 800m, run 400m backward
• Tabata Something Else: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are burpees, the second 8 are situps, the third 8 intervals are pushups, and finally, the last 8 intervals are squats. There is no rest between exercises.
• Annie: 50-40-30-20-10 reps of: double-unders situps
• 150 burpees for time
• 1 round Tabata sprints (hills if possible) 1 round Tabata bottom-to-bottom squats (Rachel likes these!) There is no rest between exercises
• Run 5k , but every 2:00 do 20 pushups and 20 squats.
• 5 rounds of: 100 squats 20 lunges 35 pushups
• 2 rounds: Max pushups 2:00 Max situps 2:00 Max flutterkicks 2:00 Max squats 2:00
• Bodyweight Fran: 21-15-9 reps of: burpees pullups
• Deck of Cards
• Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck: Hearts - pushups Diamonds - burpees Spades - situps Clubs - squats Jokers - Run 1 mile
• 400m walking lunge

Here are some endurance challenges for if you eat lots of food and feel guilty:

• Burpee Mile: Cover 1600m through burpees. Your chest must touch the ground on each burpee, and you may jump as far forward as you wish on each jump. The next burpee must be completed precisely where your feet land. I have heard it takes about 700-800 burpees and 75-100 minutes for a reasonably fit male. Some have suggested wearing gloves. Scaling to 400m or 800m can be a challenge for those not ready for the full mile.
• Painstorm XXIV: Run 100m 50 burpees Run 200m 100 pushups Run 300m 150 walking Run 400m 200 squats Run 300m 150 walking Run 200m 100 pushups Run 100m 50 burpees
• Triple Murph: Complete 3 Murphs in one session (1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile.) First Murph is completed with weighted backpack or flak vest, partitioned 5/10/15. Second Murph is completed without partitions. Third Murph is partitioned 5/10/15.

Enjoy!

Food

A Kopion CrossFit dinner party was held sunday night, the few in attendance were treated to a delicious meal. The menu consisted of chicken wrapped in maple smoked bacon, sweet potatoes sauteed with spices and mushrooms, and a spinach salad with avocado, pecans, red onion, and cucumber.

Tuesday 12/14

Time for another revisit of a WOD from earlier this semester. The challenge for this WOD was to beat Grandmaster Boch's time and everyone stepped it up in response. This WOD is meant to be a sprint, with all the work done without stopping. Matt F, aka black(neck)beard, flew through this WOD, moving 275 pounds around like it was a pillow or a member of a visiting hockey team. We finished with a delightful set of bottom to bottom tabata squats.

Also, congratulations to Danny Pyne for completing his first bar muscle up on tuesday! Pyne has put in a lot of work, first learning the kipping pull up, and now putting together the pieces for a complete muscle up. Great work Pyne!

WOD:

5 Rounds for Time

5 Dead lift 275/135#

10 Burpees

Rest 10 min

Bottom to Bottom Tabata Squats

Monday 12/13 "The Revisit"

Its time to see how well our training has paid off. This week we will revisit a few WODs that we did earlier this year. Im sure we will see some lower times, as we have already experienced tangible gains in the areas of flexibility, cardiovascular endurance, and strength.

WOD:

For time complete,

500m Row

25 wall ball 20#

50 sit ups

25 squat cleans 45#

50 box jumps

25 games style push ups

500m row

12/11 Dr. Walters

For those of you who did not wake up Saturday morning for the WOD you missed out. The biggest celebrity on campus, Dr. Walters, graced us with his presence Saturday morning. We did two short workouts that left everyone in a state of shock. 

WOD 1: 3 RFT: 12 Deadlift (250#), 6 HSPU, run 400m

WOD 2: 10 RFT: 3 Thruster (135#), 2 lateral burpees over the bar

This was a great Saturday morning WOD. If you have time during the last week of finals we will be going at the usual time Monday through Thursday. Times are below

Squat day 12/7

After a nice warmup of 21-15-9 medball cleans and push ups, it was time to hit some heavy back squats. This workout was not for time, but rather total load. Results are below:

Monday 12/6

It's the last week of classes, the stress from essays, the last projects of the semester, and upcoming finals are mounting. What better way to release that stress than to CrossFit! Especially when a lovely lady named Cindy shows up to brighten your day!

Pre WOD:

500m Row for PR

WOD:

"Cindy"

20 min AMRAP

5 pull ups

10 push ups

15 squats

Chris Spealler did 38 rounds, and 24 with a 20 pound vest! We have some work to do!

Evidence here.

Kill My Legs Friday.

Found some sandbags in the wrestling room, put em to use today. Feel the burn!

WOD:

15 min AMRAP

5 strict pullups

10 each leg, overhead lunge with sandbag

25 front squats w sandbag

Times:

Double Down Thursday 12/2

December second = double WODlet.

WOD I:

15-12-9

Push Press 75#

Lateral Burpees over bar

WOD II:

30-20-10 Wallball 20#

1 - 2 - 3 Lap run on upstairs track

Times:

POOL DAY WEDNESDAY!

Another wonderful Wednesday in the pool. Oh, how we love pool day wednesdays.

WOD:

10 rounds for time

Swim 25m

7 pool muscle ups

Swim 25m

Dive 12ft 3 times

Every two rounds complete 1 minute plank.

Times:

Tues 11/30

Pre WOD:

3 rounds

20m bear crawl

20m duck walk

15 dips

3x4 heavy back squat

WOD:

5 rounds for time

7 front squat 135#

10 K2E

15 push ups

Times:

Monday 11/29

Single Modality Monday!

From the CrossFit mainsite, Nov. 29, 2010

WOD: With a continuously running clock,

Run 1600m

Rest 3 min

Run 1200m

Rest 2 min

Run 800m

Rest 1 min

Run 400m

Times:

Wayy behind.

Sorry for the lack of posts, I just upgraded from this fine machine. Get ready for a glut of WOD posts!

Happy Thanksgiving!

Happy Thanksgiving everyone! God has blessed us with so much, we have a lot to be thankful for. Can't wait to see you all soon!

Give thanks to the Lord, for He is good; His love endures forever.

-Psalm 118:1

WODs to do at home over Thanksgiving Break

Just because you are not at school does not mean you can't stay in shape. We will have CrossFit at the normal time Monday night, but not resume until the following monday. Below is a list of WODs. Pick 3 or 4 WODs to do this week. Then post your times to comments.

• 4 rounds of: run 400m, 50 air squats
• As many rounds as possible in 12 minutes of: 10 pushups 15 situps, 20m walking lunge
• run 5K
• 5 rounds of: 100 squats, 20 lunges, 35 pushups
• 150 burpees 
• 5 rounds of: run 400m, 21 burpees
• 1000 air squats for time ( I did this in 27 minutes this summer. I was sore for a week)
• run 800m. Repeat 4 times. rest 3 minutes between rounds
• Painstorm XXIV: Run 100m, 50 burpees, Run 200m, 100 pushups, Run 300m, 150 walking lunge, Run 400m, 200 squats, Run 300m, 150 walking lunge, Run 200m, 100 pushups, Run 100m, 50 burpees

Get creative. If you have a jump rope use it. If you have a hill run it a few times. If you find a pull up bar at a park make up a workout. The possibilities are endless. Have a great break everyone!

That Fran Feeling

Kirsten, Rachel, Melby, Seager, and I showed up for a burner of WOD this morning. My brother, Miles, sent me a WOD courtesy of our friends at CrossFit Biola.

10 rounds for time of 10 KB swing (53#, 35#), 10 burpees
Deceptive? Maybe. Destructive. Yes.

The picture of Seager after doing this WOD with a 2 pood says it all.

Thirty Threes

Is that a grandma you might ask? That is indeed a grandma. What is she doing? She is demonstrating excellent form on the medicine ball clean. Full hip extension and a shrug, all with explosiveness. So no excuses to not clean correctly! 

We warmed up with med ball cleans and then worked it into the WOD. 

WOD: 3 rounds for time: run 800m, 33 medball cleans (20#, 10#), 33 push press (45#, 20#)

This WOD worked the longer time domain. Way to push through on the cleans and push press. Tomorrow is a team WOD. Come ready to do work. Times are below

2 fer 1 Thursday

We had the dedicated of the dedicated out Thursday night. These four brave men thought they were only doing one WOD, but we had two in store for them. CrossFit is about being prepared for the unknown. This was one of those days.

First WOD:

4 minutes of max rep box jumps, 3 minutes of max row for calories, 2 minutes of max rep DB Thrusters, 1 minute of max rep burpees.

Your score is your total reps. Nothing too fancy about this WOD. All mental and pure suckfest. If one WOD was not enough we hit a second one 5 minutes later

Second WOD:

50 hand release pushups, 1 mile run immediately after

Nothing special here either. Work hard when fatigued. Great effort boys. Times are below.

Get Better at Swimming Fast 11/17

Today we went back to our normal routine of pool day wednesday, and it did not disappoint. Today's single discipline WOD consisting only of swimming worked the cardiovascular system and moved us along our path of becoming better swimmers.

WOD

6x100m sprints.

Rest 3 min between rounds.

The rest allows for an all out effort lasting around two minutes.

Times:

Overhead on Tuesday

I would by lying if I said I didn't get some enjoyment out of watching people stare at us when we do CrossFit. Many heads were turned our direction on tuesday as we moved a bunch of weight around...over our heads. The overhead squat is a little practiced variation on the traditional squat, but instead of resting the weight on our shoulders, it is locked out overhead. This not only works the lower half of the body, but also dramatically strengthens the muscles that comprise the shoulder girdle. Coach Mark Rippetoe, or Rip, teaches the overhead squat in this video, check it out for some technique tips. Pictured above, Matt F. went off and OH squatted 199 pounds, nice work Matt!

Local allstar Rachel S. gets deep with 110# overhead, nbd. Is that a smile or a grimace?

Fanday 11/15

FRAN! A beast of a woman, sure to put you on your back, fry your nervous system, and leave your forearms feeling like rocks. Fran is a classic CF benchmark workout, loved and hated by CrossFitters across the globe. A classic couplet (two paired movements) completed in the 21-15-9 rep scheme, shes quick and dirty. Because of its shorter time domain, it is often repeated, and some have it down to a science. Check out this guy, Fran in 1:53! Once we get our kipping pull ups down, we will see a dramatic decrease in our Fran times, as doing 45 strict pullups with full ROM is a challenge for most. Way to go to everyone for working, esp those who completed Fran as Rx!

WOD:

21-15-9

Thrusters 95#

Pullups

Post WOD: 100 sit ups

Times:

Team WOD 11/13

We decided to do a team WOD this saturday. Doing a WOD as a team adds an extra element to the WOD, now when you rest in between your reps, or slow down on your run, your team is waiting on you. As CrossFitters, the usual response to this added pressure is to turn it up a notch, and push our limit for the sake of the team. As a team, seeing your team member lay it out on the line is extremely motivating, making for a super fun WOD.

WOD:

As a team complete the following for time:

200 overhead squat 95/45#

1, 4 corner track suicide per member

400 double unders

Viernes.

Viernes means friday in spanish. We do CrossFit on friday, on this particular friday, we did CrossFit outside. Not only were we outside, but a great crew showed up, including mother, runner, scholar, and esteemed professor of Political Science/International Relations Dr. Sandra Joireman! A lactic acid inducing, endure the suck, quad burning, "why am I doing this?" WOD was the perfect choice to celebrate the end of another week.

WOD:

For time:

400m walking lunch

50 push ups

50 sit ups

two footed hops up stadium steps

bear crawl down.

Times:

All times Rx unless noted.

Matt: 14:15

Jay: 15:23

Emily: 17:14 1/2 hops and 30 yd bear crawl on turf

Ryan: 15:59

Melby: 16:37

Matt: 17:38

Jeff: 17:39

Graham: 15:16

Israel: 19:37

Rachel: 18:08 50 sq + 50 yd bear crawl

Dr. J: 17:26 50 sq + 20 yd bear crawl

Thursday 11/11

"The Wo/Manmaker"

This WOD was originally called "The Manmaker," after the exercise of which it is comprised, but our KCF ladies do work on the regular, and deserve to be included in the title. This was a knarly WOD, the man maker movement works the body from head to toe, combining elements of plank balance, deadlift, clean, squat, and press.

WOD:

10 Min AMRAP

Max Manmakers 25#

Every 1:30, sprint to the far wall of the indoor track and sprint back and continue man formation.

Score is total reps of manmakers.

Pyne and Graham Feel Manly

Impossible is nothing.

I have no words, pure strength and determination. So cool!

Climbing!

Tomorrow, for those who wish to join, meet in front of the SRC at 3:30, we are going climbing at Vertical Endeavors. It is super fun and a great way to employ the functional fitness we gain at CrossFit.

The 9:00 class is still on as usual.

Wednesday 11/10

Fight Gone Bad Remix!

WOD:

3 rounds, 5 minutes in length. There are 4 exercises each round, every person completes as many reps as possible of one exercise for 1 minute. After 1 minute athletes rotate, completing a max rep attempt in the second exercise for 1 minute. This continues for four (4) minutes, until athletes have attempted max attempts in all four exercises. This is followed by a minute of rest, then repeated twice more, simulating max effort given in three rounds of a fight. The stations are as follows:

Push Press 75/45#

Beam Jumps (3 jumps = 1 rep)

Goblet Squats 53/35#

Burpee Pullups

Scores:

CJ: 129

Graham: 146

Rachel: 188

Andrew: 113

Doug: 114

Melby: 141

Pyne: 202

Israel: 147

KCF Mongoose

How does a mongoose kill a cobra? Here's how.

Tuesday 11/9

Serious SDHP's w Kirstin and Emily.

WOD:15 Min AMRAP (as many rounds as possible)

10 K2E

15 Sumo Deadlift High Pull 95/45#

10 Games Style Push ups

Post WOD:

Streeeeeeeeeeetch

This is what you see after a good AMRAP.

The AMRAP is a change from our normal style of workout which is counted down by the number of reps. To succeed in the AMRAP, you must establish a good pace to be maintained for the entirety of the workout. Jumping out of the gate with all out intensity is awesome, but usually ends up in burnout. So its not all out effort, just a high level of sustained effort to maximize rounds finished.

Times:

Monday 11/8

Pre WOD: Tabata This! mini.

Tabata Squat

Tabata Situp

WOD: 21-15-9

Front Squat 115/65

Lateral Burpee Over Bar

Post WOD: 500m Row for time

We made great use of our hour on monday, got everything nice and loose with two tabata intervals (20 seconds of all out effort followed by 10 seconds of rest, for 4 minutes), squat at situp, then hit the WOD. The front squat is a new take on a familiar movement. A strong lumbar curve is crucial for balance on the front squat, as Brett demonstrates above. Note how his chest is up, back is not rounded, the bar is over his heels, and the full depth of the squat. With a little wrist flexibility, he will get those elbows through and move the bar up higher on his shoulders for an excellent front squat.

Scores/Times:

Climbing

KCFers, whoever wants to go, we will be going climbing at vertical endeavors gym tomorrow, leaving from the front of the SRC at 330. Its $7 to get in, plus extra if you dont have equipment.

The 9 o clock workout is still on as usual.

Murph

Last Hero WOD of the week. I know everyone was tired and sore, but we had to finish with a bang. Murph is one of the classic Hero WOD's and a "favorite" among CrossFitters. We had three of the dedicated show up for their 5th hero WOD of the week this morning. Way to go Pyne, Rachel and Compton!

For time:
run 1 mile
100 situps, 200 pushups, 300 squats
run 1 mile

Break up the bodyweight movements as needed.

We subbed 100 situps for 100 pullups because of the high pullup volume with Roy. This did not take away from the difficulty of the WOD. The bodyweight movements are all mental. Just keep pushing. Times for the dedicated few are below.

Roy-boy Friday

Four out of five hero workouts down. Big ups to everyone who has come out and battled so far this week. We have had some long workouts, keep your eyes on the prize, for soon we will be able to rep some crispy Kopion CrossFit hero week t-shirts.

Friday's WOD was Roy:

5 rounds for time

15 deadlifts 225#

20 box jumps 24"

25 pullups

Once again revisit the deadlift, the foundational movement to almost all olympic lifts. Emphasis on perfect form is crucial on a high rep, high weight WOD like Roy, to prevent lower back injury. We found out that the box jumps coupled after the deadlifts were a joy on tired legs, ryan was lucky enough to do his on a 30" box! Good work everyone on pushing through this WOD, as we are all feeling the fatigue of Hero week.

Times:

CrossFit Girls

CrossFit girls are super cool! Check out these two battling it out w a 135 pound power clean and hand stand push ups :)

11/4 Jackie

I still can't believe it's november! On this fourth day of november those that showed up today were treated to a date with the wonderful Jackie.

WOD: "Jackie"

1000m Row

50 Thruster 45#

30 pullups

From the front she looks great, "shouldnt be too difficult," you think. Once you get to know this minx. however, things begin to change. The row is done as a sprint, depleting any immediate energy stored. 45 pounds seems light, but after the row, and done 50 times with complete range of motion, that bar begins to feel 400 pounds. Finally, the thirty pullups are just an added treat to this wonderful lady.

Times:

Stephen: 9:50 Rx

Matt: 10:57 Rx

Ryan: 12:40 10 pullups and 2o bw rows

Mike: 14:57 bw rows

Hero WOD III: Stephen

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

We honored another fallen hero wednesday with a delicious ab/hamstring/lower back WOD. I sure I'm not the only one who had trouble sitting up in bed this morning.

WOD:

30-25-20-15-10-5 Reps for time

GHD sit ups or straight leg situps x1.5 reps

Supermans (x1.5 reps)

Knees to elbows

Straight leg deadlift 95/45

The GHD Situp is a more advanced movement, but is one of the best core strength building exercises out there. From the Crossfit Journal article on the GHD:

The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension.

When coaching the GHD sit-up, we cue for the athlete to sharply extend the legs while coming up. The difference is obvious to everyone watching when rectus femoris kicks in. Those who have identified the GHD sit-up and other feet-anchored sit-ups as a source of low-back pain seem to always pull with the iliopsoas alone and never use rectus femoris. Those who’ve had problems with low back pain from GHD or roman chair sit-ups will find considerable relief by training to use the full complement of hip flexors in performing sit-ups.

USE YOUR LEGS! This will eliminate that pinching feeling in the lower back.

Times:

Hero WOD II: Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD:

10 Rounds for time

10 Thrusters 95/45

15 games style push ups

At first glance this workout doesn't look to hard,

only ten rounds of twenty reps. But we found out it was qui

te the opposite. The shoulders burned out quickly in this couplet of an overhead movement and full range of motion push ups. Big ups to everyone for working hard and finishing this one, especially everyone who did it as prescribed (Rx).

Congrats to everyone who is getting their kipping pull ups! Rachel is pictured here, Courtney got 10 in a row this week, Pyne is linking kips, way to do work everybody.

Times:

Hero WOD 1: Helton

Today kicks of day one of Hero week. 5 CrossFit hero workouts in one week = the sorest your body will ever be. If you do all five hero workouts in six days this week then you get a Kopion CrossFit t-shirt for $5 dollars. If not, well you can still buy one. The hero workouts are in honor of fallen servicemen and are mental to be brutal mentally and physically. The first workout of the week was Helton.

3 rounds for time of:
run 800m, 30 DB squat clean (50#), 30 burpees



U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

This was a beastly workout for the first WOD of the week. I loved the effort and determination by all the finish. Way to go. I hope you are not too sore because Coe will suck, Stephen will suck, Roy will hurt even more, and Arnie will make you want to cry. Do not dismay by this point you will have made it through Hero week and will be a better man/woman for it, even though you may feel like a child by the end of it. Let's do work this week.