CrossFit @ Planow’s

"CrossFit Total"
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
All lifts are for max weight with a maximum of 3 attempts for each (excluding warm-up sets)

Tags: WOD
Posted July 23rd, 2008 by John
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"Fight Gone Bad"
3 rounds of the following, for 1 minute each:
wall ball
box jump
push press
sumo deadlift high pull
row
rest

guys: 65 lb. push press and sdlhp
gals: 45 lb. push press and sdlhp

Tags: WOD
Posted July 22nd, 2008 by John
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Hang snatch
7 sets of 2 reps

Tags: WOD
Posted July 22nd, 2008 by John
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Rest day

Tags: WOD
Posted July 20th, 2008 by John
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For time: 
100 dips
100 pullups
Break them up and intersperse them as desired

compare to 080612

From robbwolf.com, by none other than Robb Wolf, owner and trainer of CrossFit Norcal, one of the first CrossFit affiliates:

"Now sleep. We see NO  favorable adaption to sleep deprivation. Some people tolerate it better than others…interestingly, the folks who can ‘get by’ on less sleep die younger…so there is no free lunch here. You do not build a callous, you do not up-regulate this or that enzyme system…you get fracking sick and have a boat load of problems. What I take from this is we are REALLY wired to get a restful nights sleep all the damn time. You can get by, but at very high cost."

Tags: WOD
Posted July 19th, 2008 by John
1 Comment

Max rounds in 20 minutes:
10x thruster (guys: 55 lbs; gals: 37 lbs)
10x pullup

From CrossFit Reno, by owner Zach Davis:

"Here are a few indications that you are actually doing CrossFit:

- "You should know your ‘Fran’ time."
- "You should know the percentage of your body-weight that you can deadlift, back squat, & press"
- "Your calluses should feel like they are pulling off of your hands at the mere mention of ‘Murph.’"
- "You use a kettlebell occasionally, but not regularly."
- "You understand why crunches are a waste of time"
- "You get 1 or 2 rest days out of every week… and they make you antsy."

"If all, or some of the above does not make sense to you, then you should either contact us or choose to be mediocre in comparison to our trainees."

Tags: WOD
Posted July 18th, 2008 by John
2 Comments

Rest day

Tags: WOD
Posted July 17th, 2008 by John
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For time:
50x situp
50x double under
50x situp
50 steps walking lunge
50x situp
50x burpee
50x situp

Courtesy of the crossfit.com affiliate blog:

"I believe in the soul. Metabolic conditioning. The deadlift. The pull-up. The lumbar curve of your back. The hang snatch. High box jumps. Good nuts. That the writings of most ‘exercise scientists’ are reactionary, overrated crap. I believe that Jack LaLanne fathered us all. I believe there ought to be a Constitutional Amendment outlawing the Smith Machine and the quarter-squat. I believe in the Olympic bar, rubber bumper plates, and dumping weights from overhead if you have to. And I believe in long, slow, after-WOD soreness that lasts for three days."

Tags: WOD
Posted July 16th, 2008 by John
3 Comments

5 rounds for time:
21x shoulder press (45 lbs/32 lbs)
21x back extension

Tags: WOD
Posted July 15th, 2008 by John
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Overhead squat: 5 sets of 1 rep
Front squat: 3 sets of 1 rep
Back squat: 3 sets of 1 rep

Tags: WOD
Posted July 15th, 2008 by John
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