Good Friday Bad WOD

Normal Warmup

Strength: 5-5-3-3-2 of OHS

WOD: you get to do 13.2 of the CrossFit Open!


MEN
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

Mitch, Kathleen, and Care will be doing 13.4 of the Open.

For comparison, here are our scores for 13.2:
Mitch: 8 Rds
Kathleen: 6 Rds, 2 Shoulder to Overhead
Care:7 Rds, 5 BJ
Vince: 8 Rds, 1 DL
Cam: 7 Rds

Annie vs Lindsey, 13.2

Militant CrossFit: 27-March-13

Warm up: Standard (10 min)

Then:

Tug of War round robin tournament! (20 min)

One on one until a winner is decided. Loser of each round does 10 Burpees.

Then:

Every 2 Min for 20 min
3 Back Squats (65% 1RM)
6 Box Jumps (Advanced 30/24 - Fitness 24/18)

Then:
Max Reps in 3 min:
KB Snatch or Dumbell Snatch
Unlimited Hand Switches

Militant CrossFit: 25-March-13

Warm-Up (Standard)

Then:

5 x 50m Sprints

Then:

4 rounds
15x Hand release push-ups
10x Overhead squat (95#/65#)
10x Sumo deadlift high pull (95#/65#)
15x Lateral jumps over 20/14 inch obstacle

Wednesday Redo

Alright, we tried this on Wednesday and it would seem that turnout was a little low...

Today there will be a group working out at 16:00.

Can anybody else confirm what time they will be there so we don't have another day with nobody showing up?

Let's retry Wednesday!

Something Different!

Warm-up:
Skipping - 3 min (Double unders or 3 singles = one DU)
3 Rounds
5 Pull-ups
7 Knees to elbows
10 Push-ups
15 Air Squats

Then:
Bear Complex
We will be doing this for five rounds. NOT FOR TIME

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Seven reps = 1 round
The bar cannot touch the ground until the seven reps are complete. Then you can put it down and rest/puke or whatever.

Weights are (115lbs/95lbs Advanced) (95/65 for General Fitness/Beginner)

Militant CrossFit: 20-March-13

Something Different!

Warm-up:
3 Laps
3 Rounds
5 Pull-ups
7 Knees to elbows
10 Push-ups
15 Air Squats

Then:
Bear Complex
We will be doing this for five rounds. NOT FOR TIME

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Seven reps = 1 round
The bar cannot touch the ground until the seven reps are complete. Then you can put it down and rest/puke or whatever.

Weights are (115lbs/95lbs Advanced) (95/65 for General Fitness/Beginner)

Monday Madness

Shiny.

Normal warm-up: 3 laps, then 2 x 5-10-15

Strength: Shoulder Press, build to a 1RM (record the weight used) then drop your weight by 10-15% and do 2 sets of 2 reps
 
WOD: 5 rounds of:
10 Front Squat (135-95)
5 Burpees

Current Rankings

Week two of the CrossFit Open is complete, the scores are in, the rankings posted. Here's our standings in Canada West (note that there are 1732 men and 1368 women currently scored in our region):

• Vince: 292
• Cam: 820
• Mitch: 851
• Caroline: 511
• Kathleen: 947

We'll be hitting the third WOD on Thurs night, around 1630, if anyone wants to watch/try it out!

Pull!

Militant CrossFit: 15-March-13

Happy Friday!

After a good week of 1RM and PR's all around we'll finish off with a bang!

Warm up:

3 Laps
Then 3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats

Then 30 sec handstand holds:
4 x 30 sec rest 1 min between.

Then:

WOD
5 rounds
10x Push press (115#/75)(95/55)
11x KB swings (53#/35#)
12x Box jumps (24/20 inch)

For those who did 13.2 and are sick of Box Jumping and Push Pressing try this!

3 rounds
Overhead squats (95#/75#) 21-15-9x reps
KB swings (53#/35#) 9-15-21x reps
Run 400m

Militant CrossFit: 13-March-13

Warm Up - Standard

Then: Back Squat - Work to 1RM - Record weight then drop 10-15% and do 2 sets of 2

Then:

WOD - AMRAP (15 Min)

5 Deadlifts (275lbs/205lbs) (205/155)
10 Toes to Bar
15 Push-ups
1 Lap

Militant CrossFit: 11-March-13

Today's Workout

Warm up - Standard

Then:
Advanced and Fitness
Deadlift - Build to a 1RM (record the weight used) then drop your weight by 10-15% and do 2 sets of 2 reps

WOD
7 Min AMRAP
7 Pull-ups (Scale to Ring Rows)
7 Thrusters (95/65) or (65/55)
7 Barbell Facing Burpees

Militant CrossFit: CrossFit Games Week 1

The first week of the Open is in the books. Congratulations to everybody who registered and finished the first event. That workout took a monumental amount of effort and you all deserve praise for fighting through it!

Here is where the team stands!

Mitch - Ranked 1231 in Canada West
Caroline - Ranked 469 in Canada West
Kathleen - Ranked 859 in Canada West
Cam - Ranked 739 in Canada West
Vince - Ranked 196 in Canada West

In our region (Canada West) there are 1837 athletes registered in the Individual Men's category and 1420 athletes registered in the Individual Women's category.

GREAT JOB!

New CF Fitness Standard

Last night a bunch of you were talking about the new PT standard. Here's a video that explains all of it -- sorry to link it but it won't embed. Click for video!

And because Vince seems to be anti-photos, here's something all of us can enjoy:

Count the abs...

CrossFit Open!!!

Good Afternoon Militant CrossFit, We now have 3x athletes competing in the 2013 CrossFit Open. Care did 13.1 last night and ranked an impressived 110 out of 355 athletes as of this morning! Mitch and Kathleen, next time you logon to your CrossFit Open accounts, you'll see a large, panic-button red, link - "Submit Score." This is where you will submit your score after you've completed the workout. I will then validate it, and you will be placed on the worldwide leadership board. On another note, I've received approval to paint our shed :D

Militant CrossFit: 08-March-13

Regular Warm up For this session:
2 Laps
3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats

Then:
Push Jerk: 3 x 5
Should be 30% Heavier then Push Press

Then:
Benchmark Friday -- Compare to your previous time here.

"Helen"
3 Rounds for Time

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

Nicho is Ready, Are you? 

Militant CrossFit: 06-March-13

Today is the day! At 19:00 the first Open Workout will be released! For those who are competing I would suggest active recovery for today if you are planning on hitting the workout tomorrow. Who knows what those bastards have dreamt up right?

For anybody who isn't competing today will be business as usual!

First - Warm Up
2 Laps
10 Push-ups
5 Broad Jumps forward
15 Air Squats
5 Broad Jumps backwards

Then:
3 x 5 Overhead Squat - You know the drill here. Technique will be covered for those who are unsure.

Then:

Advanced:
3 rounds
10x Chest to bar pull-ups or Horizontal Ring Rows
10x Front squat (165#/115#)
10x Burpees

Fitness:
3 rounds
10x Pull-ups/Ring Rows
10x Front squat (135#/105#)
10x Burpees

Beginner/Recovery:
3 rounds
10x Pull-ups/Ring Rows
10x Front squat (105#/95#)
10x Burpees

CrossFit Militant: 04-March-13

Today will be the last workout before the Open begins on Wednesday. Those competing will have their hands full. Those not competing will continue with programming as usual. We're going to make this workout a good one. More importantly let's make it a workout that means something to our team as soldiers first.

As soldiers our training must support the job we do in the field. It has to simulate the intensity and the random nature our jobs may present to us. Our training has to force us to adapt and overcome. So...today will be a complete surprise. Show up, be ready to work, and bring your gas masks.

"The Gambler"

Using a deck of cards draw one card and do the exersise associated with the card

• Clubs - KB Swing
• Spades - Goblet Squat to Overhead
• Hearts - Push-ups
• Diamonds - Sit-ups
• Jokers - 21 Burpee Box Jumps

Example: 8 of Clubs = 8 KB Swings
Aces = 15 reps

Continue drawing cards until the entire deck is complete. All 54 cards

Every 13 cards stop and run one lap.

Totals:
106 KB Swings
106 Goblet Squats to Overhead
106 Push-ups
106 Sit-ups
42 Burpee Box Jumps
4 Laps

Try to finish in under 50 min

CrossFit Open Registration

CrossFit Open Registration is still on. I know many of us are intimidated by the prospect of throwing our names into the hat. Many of us including myself feel that we are not ready or able to participate. The images we have in our head when it comes to the games are filled with amazing athletes pounding out WOD after WOD like super humans. Here is the thing I've realized over the past year:

That is not what CrossFit is about. CrossFit is about self-discovery and the ability to give 100% of ourselves in the moment. Getting through a WOD together, supporting each other, and celebrating our victories. We are all capable of that, aren't we?

If you haven't registered already, read this article written by Quinn at CrossFit Winnipeg:

http://www.crossfitwinnipeg.com/2013/02/open-your-mind-what-you-stand-to-gain-from-participating-in-the-crossfit-open/

$20 is all it takes to build a lifetime of memories.

Militant CrossFit: 01-March-13

Warm Up:
2 Laps
3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

Then:
Skills - Strength and Stability
3 x 5 Turkish Get Up (Max Weight)
3 x 5 Windmill

Then:
"NANCY"

Five rounds for time:

• 3 Laps
• 15 Overhead Squat

Rx Weight is 95/65
Beginners scale to 65/55

Edit: compare to previous time here (23 Dec 11).