Skill:
Handstand
Workout:
AMRAP in 20 minutes of:
200M run
25 ft. Flying Burpee
10 Pullups
Post subs and time to comments.
And for a little extra, here is some food for thought from another CrossFit Affiliate. It's an article on why pre-workout skill work is good for you.
http:/www.crossfitcaliforniacity.com/crossfit-cal-city/whats-your-goat/
Wednesday, April 29, 2009
Monday, April 27, 2009
April 27,2009
Skill:
L Hang
Dip support
Helen:
More classic CrossFit
Post time, weight and subs to comments
L Hang
Dip support
Helen:
More classic CrossFit
Post time, weight and subs to comments
Saturday, April 25, 2009
Friday, April 24, 2009
April 24, 2009
Skill:
Handstand
Dip Support
Workout:
10 Rounds of
30 sec work/30 sec rest
Burpees
Rest 5 minutes
10 Rounds of
30 sec work/30 sec rest
Wind sprint 25 ft.
Count total reps as score
This is a workout I found on the Mountain Athlete website. I tried it myself several weeks ago and it is a smoker if done correctly. Work for the entire 30 seconds and only allow yourself to rest during the designated rest periods. By round 7 or 8 you will have to force yourself to move.
Post scores to comments.
Handstand
Dip Support
Workout:
10 Rounds of
30 sec work/30 sec rest
Burpees
Rest 5 minutes
10 Rounds of
30 sec work/30 sec rest
Wind sprint 25 ft.
Count total reps as score
This is a workout I found on the Mountain Athlete website. I tried it myself several weeks ago and it is a smoker if done correctly. Work for the entire 30 seconds and only allow yourself to rest during the designated rest periods. By round 7 or 8 you will have to force yourself to move.
Post scores to comments.
Tuesday, April 21, 2009
April 22
Skill:
Planche
Workout:
5 rounds
400M
30 Deadlift @ 65#(w) 95#(m)
30 KB or DB swings @ 35#(w) 55# (m)
Post subs and time to comments
Planche
Workout:
5 rounds
400M
30 Deadlift @ 65#(w) 95#(m)
30 KB or DB swings @ 35#(w) 55# (m)
Post subs and time to comments
Monday, April 20, 2009
April 20
Skill:
Handstand
L hang
Workout:
AMRAP in 20
5 Box Jump
10 pullup
15 Knees to Elbows
Post subs and rounds complete to comments.
Handstand
L hang
Workout:
AMRAP in 20
5 Box Jump
10 pullup
15 Knees to Elbows
Post subs and rounds complete to comments.
Saturday, April 18, 2009
April 18
Skill;
L sit
Dip Support
Workout:
21-15-9
Push Press @ 50% Bodyweight
Pushup
Weighted situp @ 25#
200M run before each round, finish with 200M so, 4 runs total
Post time and weight used to comments
L sit
Dip Support
Workout:
21-15-9
Push Press @ 50% Bodyweight
Pushup
Weighted situp @ 25#
200M run before each round, finish with 200M so, 4 runs total
Post time and weight used to comments
Friday, April 17, 2009
April 17
Skill:
Planche Progression
WOD:
3 rounds for time
50 thruster @ 45#
15 pullup
800M run
or 100oM row
Post time and subs to comments
Planche Progression
WOD:
3 rounds for time
50 thruster @ 45#
15 pullup
800M run
or 100oM row
Post time and subs to comments
Wednesday, April 15, 2009
April 15
Skill Practice:
Handstands
Dip Support
Workout:
Cindy:
Complete as rounds as possible in 20 minutes of
5 pullup
10 pushup
15 squat
Post subs used if any and rounds complete to comments
Handstands
Dip Support
Workout:
Cindy:
Complete as rounds as possible in 20 minutes of
5 pullup
10 pushup
15 squat
Post subs used if any and rounds complete to comments
Monday, April 13, 2009
Today's results
Today's workout as rx'd
Barney 15:07
Jamie 18:38
Micheal 17:37
Subbed Ring Rows for pullups
Bexx 14:47
Rachel 15:49
Subbed Rows and did half leg blasters
Courtney 20:03
Scott 18:56
Susan 18:35
Did 3 Rounds with Ring Rows and Half Blasters
Cameron 11:52 (Cameron is in middle school.)
Bexx, Susan and Scott all get some.
Coach Womack teaches our Kids Grappling class during the 5 pm CrossFit session. Parents get fit, 
kids learn valuable skills.
kids learn valuable skills.Today's work
Gymnastic skill:
Planche progressions
WOD:
5 rounds
1 Leg Blaster
15 pushup
10 Pullup
A Leg Blaster is: 20 squats, 20 lunges (in place), 20 Striders (jumping lunges), 10 jumping squats = 1. I found this bodyweight complex on the Mountain Athlete website and it sucks really good. Lots of low weight volume that will make you strong and make you breathe hard at the same time.
Results from today's participants to follow.
Planche progressions
WOD:
5 rounds
1 Leg Blaster
15 pushup
10 Pullup
A Leg Blaster is: 20 squats, 20 lunges (in place), 20 Striders (jumping lunges), 10 jumping squats = 1. I found this bodyweight complex on the Mountain Athlete website and it sucks really good. Lots of low weight volume that will make you strong and make you breathe hard at the same time.
Results from today's participants to follow.
Saturday, April 11, 2009
The information starts now
I'm moving the blog from rfcma.com here, so I can update it regularly with pictures and videos. If you want information specific to Richmond Fight Club, visit: http://www.rfcma.com for information
If you couldn't make it to the gym today or you would like to see what our programming looks like, this is what we did today.
Skill Practice:
L hangs and Dip support
WOD:
3 rounds of
25 KB swings
15 Burpees
400M
If you couldn't make it to the gym today or you would like to see what our programming looks like, this is what we did today.
Skill Practice:
L hangs and Dip support
WOD:
3 rounds of
25 KB swings
15 Burpees
400M
Subscribe to:
Posts (Atom)