CrossFit Dam Neck and Endurance Team

2011-04-08T10:51:00.002-04:00

Folks if you have not spoken to any of the trainers yet here is the gouge. As we know Navy is not authorized to do "CrossFit". Nor can MWR permit it to be done on any of their property (track, gym, etc). Any violations will be reported to the base chain of command and parent units to handle.

However do note that MWR has been amazing through the process, they simply most enforce the rules. Our real beef is with the individuals who caused this to happen through the Rhabdo suits and there are avenues to fight that battle with HQ. Write about it in the CF Journal, Navy Times, whatever, let you voice be heard, just don't shoot the messenger and his staff.

Other functional fitness programs are authorized such as HPI, HPP and NOFPS and can be conducted. CF DMNK can continue to provide a service to those that are interested such as the USMC, USA, USAF and other members authorized to participate however we are in search of a new and legal home. Next issue will be equipment but much like our brothers and sisters in Norfolk we will need to hold a fundraiser to get the money. CrossFit TakeOver and huge Hampton Roads CrossFit community undoubtably will help any way they can just like we are doing right now for Norfolk so it's time for CF DMNK to wipe the tears, roll up the sleeves and get a little dirty to build our new home and raise money.

The staff will work with CTO, Norfolk and the HR community to find a solution. We can start by taking what we do have and plan fundraisers. Wash cars, houses, whatever. We will use the power of the community and put on fundraising WoD's at boxes, colleges, sporting events. We will speak to the other gym owners and Norfolk to see what left over equipment is out there for donation and hold combined events. Feel free to shoot out ideas, and show the interest to you local boxes. There is a right way to go about doing this and Norfolk has been leading the way, lots of lessons learned to tap into with them and CTO. It's not the end, but could be a great new beginning. Thats all for now but more to follow.

- CF DMNK Staff

110405

2011-04-05T10:59:00.001-04:00

*This site will not be posting any workouts." V/r Drew Schneider

WOD 110404

2011-04-04T09:54:00.002-04:00

Meet at the TRACK at 1130. Warm up: 20 x body weight thrusters 10 x stomach to back 25 m butt kickers 25 m high knees 25 m franken walks

WOD:

5 rounds for time of:

400m run

5 x strict pull ups

15 x KB swings

7 x burpees

Post times in the comments.

WOD 110330

2011-03-30T10:53:00.002-04:00

* There will not be any WOD's posted this week do to an involvement in the Final Exercise.* All WOD's will be posted starting again next week. For any questions please email me at andrew.r.schneider@navy.mil Thank you and sorry for the inconvenience.

WOD 110328

2011-03-28T07:50:00.004-04:00

Meet at court one at 1130. Warm up: 30 x high knees 26 x lunges 20 x sit ups 30 x butt kickers 25 x pass thrus WOD: 50 x squats 50 x arm haulers 50 x V sit ups 10 x burpees 25 x squats 25 x arm haulers 25 x V sit ups 20 x 30" box jumps 50 x squats 50 x arm haulers 50 x V sit ups 10 x burpees Post times in the comments.

WOD 1103

2011-03-28T07:50:00.001-04:00

WOD 110325

2011-03-25T09:51:00.002-04:00

Meet at court 1 at 1130.

Warm up:
26 x high knees
26 x franksteins
20 x thruster (no weight)
25 x high box jump (slow and focused on the jump. NOT FOR TIME)
20 x KB swings

WOD:
5 rounds for time of:
15 x Wall ball shots
20 x Push ups

Post times in the comments.

WOD 110324

2011-03-24T09:36:00.002-04:00

Meet at court 1 at 1130.

Warm up:
26 x butt kickers
20 x tuck jumps
26 x lunges
25 x PVC pass thrus

WOD:

Tabata this:
Hollow rockers (8x 20 seconds on and 10 second break)

and

Box jumps (8 x 20 seconds on and 10 second break)

Post lowest number completed as "your tabata" number.

WOD 110323

2011-03-23T09:50:00.002-04:00

Meet at court 1 at 1130.

Warm up:
2 rounds of:
10 x push up
10 x sit up
10 x back extension
10 x air squats
Bergenner warm up

WOD:
5 x 100 meters with a 30 second rest

then..

AMRAP 10
10 x KB clean and jerk 35#/25# (5 x each arm)
5 x Stomach to back
7 x Box Jump 24/20

Post rounds completed in the comments.

WOD 110322

2011-03-22T12:47:00.001-04:00

"MICHAEL"

Complete three rounds for time:
800M Run
50 Sit-ups
50 Back Extensions

WOD 110321

2011-03-21T07:59:00.004-04:00

Meet at the pull up bars at 1130.

Warm up:
400m run
25 x sit ups
25 x push ups
25 x pass thrus
stretch!

WOD:
AMRAP 8:
10 x KB swings (1.5/1 pood)
5 x Med ball cleans
5 x Toes to bar/Knees to elbows

Post rounds completed in the comments.

WOD 110318

2011-03-18T11:01:00.003-04:00

NO WOD TODAY!!!

*Get out and do something active. Play your favorite sport, take a walk or do some sprints.

*We will be ramping up next week and doing most WOD's outside, so get ready this weekend!

*See you all on Monday at 1130!!!

WOD 110317

2011-03-17T09:57:00.002-04:00

Happy St. Patricks Day!!!

Ready to earn that beer???

Meet at the pull up bars at 1130.

*Because most of us will be attempting "death by beer" this evening... I thought we should do another "death by" WOD.

Warm up:
25 x pass thru's
20 x push ups
20 x air squats
50 x double unders

WOD:
"Death by" Pull ups
1 minute= 1 pull up
2 minute= 2 pull up
and so on..

option 2:
"Death by" Toes to bar/knees to elbows

option 3:
"Death by" Double unders (happy feet, like a leprechaun )
Starting at 15 double unders for the first minute.
16 second minute
and so on.

Post rounds completed in the comments.

WOD 110316

2011-03-16T09:44:00.002-04:00

Meet at court 1 at 1130.

Warm up:
20 x jump squats
25 x pass thrus
20 x perfect form push ups
strech

WOD:
"Death by"
Wall ball shots 12#/8#
1 minute equals 1 shot
2 minutes equals 2 shots
3 minutes equals 3 shots
go until you cannot complete the alloted amount for the minute.
(example: 14 x shots when 15 are needed.)

Post rounds completed in the comments.

WOD 110315

2011-03-15T10:23:00.002-04:00

Meet at court 1 at 1130.

Warm up:
20 x tuck jumps
2 x 20 push ups
25 x pass thrus
26 x high skips
26 x knee huggers

WOD:
21-18-15 -12
Double unders
Burpees

Post times in the comments.

WOD 110314

2011-03-14T09:23:00.002-04:00

Meet at court 1 at 1130.

Warm up:
26 x franken walk
26 x knee huggers
26 x high skip
26 x forward lunges
26 x reverse lunges
25 x pass thru's
20 x KB swings (focus on form, NOT WEIGHT!!!)

WOD:
7 rounds:
10 x wall ball shots
10 x box jumps

Post times in the comments.

WOD 110311

2011-03-11T10:11:00.002-05:00

Meet at court 1 for warm up and then moving to the track (still at 1130)

Warm up:
25 x air squats (low and perfect form)
25 x pass thru's
20 x push ups (chest to the deck and lock out)
arm circle circuit (10 x 4 count in each direction)

WOD: (Modified) Fun with Tires
4 rounds for time of:
10 x Throw a small tire overhead
10 x Large tire flips

*Mod. is no 200 m run between throws and flips.

Post times in the comments.

WOD 110310

2011-03-10T10:11:00.002-05:00

Meet at racket ball court 1 at 1130.

Warm up:
20 x push ups
15 x KB swings
20 x tuck jumps
25 x pass thru's

WOD:
21-15-9
KB cleans and jerk (each arm)
Squat thrusts

Post times in the comments.

WOD 110309

2011-03-09T10:02:00.002-05:00

Meet at Court 1 at 1130.

Warm up:
100 x double unders
2 x 25m high skip
2 x 25m lunges
2 x 25m franken walk
stretch

WOD: (main page WOD)
10 Rounds, each for time of:
100m sprint
90 second rest

Post times for each round in comments.

WOD 110308

2011-03-08T08:37:00.002-05:00

Meet at court 1 at 1130.

Warm up:
5 x turkish get up (each arm)
10 x push up with clap
25 x sot backs
20 x pass thru's

WOD:
AMRAP 10
3 x HSPU
10 x Chest to Back (one dynamic movement, trying to simulate shot thru's on the paralletes)
12 x KB swings

Post rounds completed in comments.

WOD 110307

2011-03-07T07:42:00.003-05:00

Meet at the pull up bars at 1130.

Warm up:
25 m high skips
25 x pass throughs
20 push ups
Burgener warm up

WOD:
"Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters

25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters

25 Deadlift
50 Squat Cleans
Run 400 meters

50 Snatches
Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

Post times in comments.

WOD 110304

2011-03-04T09:05:00.003-05:00

Meet at the pull up bars at 1130.

Warm up:
400 m forward jog then 200 m backward
25 x pass thru's
2 rounds of:
10 x push up
10 x squat
5 x pull up

WOD:
Tabata this
8 rounds (20 seconds on 10 seconds rest):
sit ups
squats
push ups
pull ups

Post lowest numbers completed with each exercise in the comments.

Coach's comments

2011-03-04T08:59:00.003-05:00

*First, I would like to thank all of you that have been helping out in my absence this week. We have been very shorthanded in the office. Next week will be different!*

*Second, I would like to have our athletes start setting some goals for themselves and the coaching staff will do whatever is necessary to get you to those goals.*

*Lastly, it is getting nicer out and this summer will be a wonderful time to get outside and work together meet our fitness goals! Thank you for allowing me to learn from and teach all of you, and I look forward to keeping this affiliate going!*

WOD 110303

2011-03-03T09:43:00.003-05:00

Meet at court 1 at 1130.

Warm up:
25 x pass thru's
20 x air squats
arm circles 10 x forward 10 x backward (4 count)

WOD:
AMRAP 7
7 x Box jumps
7 x Wall ball shots

Post rounds completed in the comments.

WOD 110302

2011-03-02T07:26:00.004-05:00

Meet at the pull up bars 1130.

Warm up:
400 m jog (enjoy the weather!!)
25 m high knees
25 m butt kicks
25 m high skips
kipping progression

WOD:
5 rounds of:
25 x double unders
20 x toes to bar

Post times in the comments.

We will be holding the running clinic again today at 1130 and 1230 at the track. Come learn a new technique to improve your efficiency and prevent injury. Bring a metronome if you have one and a smile, we will be doing video analysis of your before and after technique.

WOD 110301

2011-03-01T08:11:00.004-05:00

Meet at court 1 at 1130.

Warm up:
25x pass thrus with PVC
Bergener warm up
25x air squats
20x 4 count arm haulers

WOD: (KB swings will be pavel style, not overhead.)
10x KB swings
10x squat thrusts
10x KB swings
9x squat thrusts
10x KB swings
8x squat thrusts
10x KB swings
7x squat thrusts
All the way to 1 with 10 KB swings between each set

Post time in the comments.

WOD 110228

2011-02-28T07:48:00.003-05:00

Meet at court 1 at 1130.

Warm up:
20 x push ups
50 x double unders
20 x lunges (forward)
20 x lunges (reverse)

WOD:
6 rounds
7 x Burpees
10 x Tuck jumps
12 x Sit ups
16 x Knees to elbow (in the plank push up position)(8 each side)
Post times to complete in the comments.

WOD 110225

2011-02-25T06:44:00.004-05:00

Meet at court 1 at 1130.

Warm up:
25 x pass thru's
26 x high skips
26 x lunges (13 each leg)
Burgener warm up

WOD: (this was supposed to be with a rower, and then a run.. but since the weather will be crap)

100 x Double unders
115# push press x 21
100 x Double unders
115# push press x 18
100 x Double unders
115# push press x 15
100 x Double unders
115# push press x 12

Post times in the comments.

WOD 110224

2011-02-24T11:20:00.000-05:00

WOD:
Run to where you parked your car this morning and push it back on base.

Scaling options:
Get a ride out to your car and/or drive your car back on base.

WOD 110223

2011-02-23T08:10:00.005-05:00

Meet at Court 1 at 1130.

Warm up: 25 x pass thrus
10 x dead bugs
30 x air squats
Burgener warm up

WOD: "Death by thrusters" (95#/65#)
Minute 1: 1 x thruster
Minute 2: 2 x thrusters
Minute 3: 3 x thrusters
Minute 4: 4 x thrusters and so on till the reps cannot be met in the minute.

*All seasoned Crossfiter's may use the weighted olympic bars with weights. The assessment will be made by the Coaching staff.*

*All new personnel will use the weighted black foam bars.*

The key for today is to understand the motion of the thruster and get the key points of performance. Post rounds completed in the comments.

Congrats Donkey! CFDMNK's newest Endurance Coach! Good luck Donkey as he heads off for the CFE internship pipeline to be able to train new coaches at the certifications. Donkey has been a key part of the Ground C School CFE program. If you are interested in attending the CFE program, it is currently held at 1500 and includes daily WoD's and running technique clinic.

WOD 110222

2011-02-22T12:43:00.001-05:00

Warm Up:
2x Rds of
10x Squats
10x Pushups
10x Back Extensions
10x Sit Ups
10x Dips
10x Pull Ups

WOD:
Tabata...
-Box Jumps
-Wall Balls
-Sit Ups
-Burpees

Your score for each exercise is the lowest number you reach during one round. Total score is the sum of each exercise's score.

Post Score to Comments.

WOD 110218

2011-02-18T09:22:00.002-05:00

Meet at court 1 at 1130.

Warm up:
25 x pass thrus
25 x body weight thrusters
800 m jog
STRETCH!

*Kris will be running the WOD today due to commitment by Tom and Drew. He is an expert on the pull up progression and the best way to complete with WOD with MAX efficiency. Please ALL athletes pick his brain!*

*We will be doing another "death by" WOD here soon to prepare for "Fran"!

WOD:
"Death by pull ups"
Minute 1 - 1 pull up
Minute 2 - 2 pull ups
Minute 3 - 3 pull ups
Minute 4 - 4 pull ups and so on.
*** Keep going till you cannot make the amount of pull ups in a minute time.***

Post pull ups completed in the comments.

WOD 110217

2011-02-17T09:04:00.001-05:00

Meet at the Pull up bars at 1130.

Warm up:
Burgener Warm up
10x Pass Throughs
400m Jog (with high skips, butt kickers, and slides inserted at your choosing)

WOD:
AMRAP 12 Min of "Cindy"
5 Pull ups
10 Push ups
15 Air Squats

Post rounds completed to comments.

WOD 110216

2011-02-16T09:57:00.003-05:00

Meet at court 1 at 1130.

Warm up:
10 x stomach to back
10 x dive bombers
25 x PVC pass thrus (4 lb. black foam bars will work)
400 m jog

WOD:
21-15-9
KB Cleans (each arm)
Sumo Dead lift 135#/95#

Post times in the comments.

WOD 110215

2011-02-15T10:49:00.001-05:00

Meet at Court 1 at 1130.

Cals:
2 rounds of
30 sec Pushups
30 sec Situps
30 sec Jump Squats
30 sec Stretch

Warm Up:
20x Dead Bugs
30x Back Extensions
30x Hollow Rockers
25x Weak Area

WOD:
21-18-15-12-9-6-3
Burpees
KB Swings
Wall Balls

Post time & load to comments.

WOD 110214

2011-02-14T09:08:00.001-05:00

Meet at the Tennis Courts at 1130.

Cals:
2 rounds of
30 sec Pushups
30 sec Situps
30 sec Squat Jumps
30 sec Stretch

Warm-Up:
20x Dead Bugs
30x Hollow Rockers

WOD:
21-15-9-15-21
Burpee Suicides

After each round of burpees complete one suicide by running from the sideline --> middle of the first tennis court --> back to start (backwards) --> end of first court --> back to start (backwards) --> middle of second court --> back to start (backwards) --> end of first court --> back to start (backwards) --> middle of first court --> back to start (backwards).

Post time to comments.

WOD 110211

2011-02-11T09:26:00.003-05:00

Meet at court 1 at 1130.

*This is Mike Bos's last day at CFDMNK.. He will be moving on to Ground "C" school and working the CF endurance side of the house. From the Coaching team: Thank you for your dedication and effort with our affiliate Mike! Go and do great things! He will pick the WOD.

Warm up:
20 x Burpees
25 m butt kickers
25 m high knees
25 m knee hugers (walking)
25 reps of weak area

WOD: "THE BOS"
50 x Box jump
50 x KB clean and press
50 x Push ups
50 x Air squats
50 x Double unders
50 x Hollow rockers

Post the time in comments.

WOD 110210

2011-02-10T13:54:00.001-05:00

Warm Up:
Work on your weakness! Take your weakest exercises and spend some time working on them. This is not for time...this is for improvement.

WOD:
1-2-3-4-5-6-7-6-5-4-3-2-1
Med Ball Mason Twists

Then:
3 rds for time of
20x Plank Sit Ups
15x Jumping Squats
10x Med Ball Cleans
5x Burpees

WOD 110209

2011-02-09T10:01:00.004-05:00

Meet at court 1 at 1130.

Warm up:
25 x High skips
20 x Lunges (10 per leg)
20 x Body weight thrusters
25 single skip right leg jump rope
25 single skip left leg jump rope
50 alternating leg jump rope (boxer style)

WOD:
Minute 1: 1 Box jump and 1 push up
Minute 2: 2 BJ and 2 push up
Minute 3: 3 BJ and 3 push up
Minute 4..
Minute 5...
and so on till the athlete cannot complete a round.

Post rounds completed in the comments (compare times to 101026).

WOD 110208

2011-02-08T09:59:00.003-05:00

Meet at court 1 at 1145.

Warm up:
5 x High Knees/quick feet (20 seconds at each)
10 x Arm circles rotations (big, small, forward and reverse)
stretch

WOD:
5 x max rounds of "L" sits (once feet drop that is one round)

Then...

300 Double unders

Post time in the comments.

WOD 110207

2011-02-07T07:59:00.003-05:00

Meet at court 1 at 1130.

Warm up:
25 x High skips
25 x Franken walks
15 x Push ups

WOD:
5 Rounds of
25 x Wall ball shots
50 x Double unders

Post times in comments.

WOD 110204

2011-02-04T09:23:00.003-05:00

Meet at Court 1 at 1130.

Warm up:
20 x BW Thrusters
20 x 4 count jumping jacks
10 x 1 leg squat stretches
1 minute hand stand: (total)

WOD:
5 rounds:
7 x Air squat box jump
14 x KB swings
7 x Burpees

Post time in comments.

WOD 110203

2011-02-03T10:32:00.004-05:00

Warm up:
25 x Sit ups
30 x Calf raises
20 x Jumping Squats

WOD:
50 x Double unders
50 x Hollow rockers
50 x Back extensions
50 x Arm Haulers
50 x Double unders

Post times in the comments.

WOD 110202

2011-02-02T09:16:00.004-05:00

Meet at court 1 at 1130.

Warm up:
10 x Dead bugs
10 x Squat thrusts
50 x Jump touches

WOD
AMRAP 8 minutes of:
5 x Burpees
15 x Hollow rockers
20 x Lunges (10 each leg)

Post rounds completed in the comments.

WOD 110201

2011-02-01T08:01:00.004-05:00

Meet at court 1 at 1130.

Warm up:
30 Hollow rockers
20 Body weight thrusters
26 High skips
10 One leg walking lunges

WOD:
21-18-15-12-9-6-3
Push ups
Double unders
Air squats

Post time in the comments

WOD 110131

2011-01-31T09:07:00.003-05:00

Meet at court 1 at 1130.

26 x High skips
26 x Franken walks
FWD/REV lunges
10 x Walking one leg lunges (each leg)

WOD:
KB Tabata
THREE ROUNDS:
20 sec right arm swings/10 sec rest
20 sec left arm swings/10 sec rest
20 sec right arm clean/10 sec rest
20 sec left arm clean/ 10 sec rest
20 sec right arm snatch/10 sec rest
20 sec left arm snatch/10 sec rest

Post lowest number completed in the comments.

WOD 110128

2011-01-28T08:30:00.003-05:00

Meet in court 1 at 1130.

Warm up:
2 x High skips over and back across the court
2 x Lunges arms straight and overhead (forward down and backward back)
2 x Bear crawl over and back across the court

WOD:
3 rounds of
20 x Goblet squats (with kettle bell)
20 x Hollow rockers
20 x Superman rockers

Post times in the comments.

WOD 110127

2011-01-27T12:33:00.004-05:00

Cals:
2x Rounds of:
30 Sec Push Ups
30 Sec Sit Ups
30 Sec Squat Jumps
30 Sec Stretch

Warm Up:
20x Dead Bugs
20x Hollow Rockers

WOD:
9-15-21-15-9
Burpees
KB Swings
Sit Ups

Post time to comments.

Thoughts...

2011-01-26T12:31:00.004-05:00

Take a look at your Monday WoD results again and think through this...

Here is some food for thought. Take a look at your scores, did you hit big numbers on only one round and went to crap the other two? Thats great because you went hard and got an outstanding anaerobic workout in for a short period of time. But did you not get a break to allow you to have a highly anaerobic wod every round? Thats why we do this, anaerobic is high in intensity which can only be sustained for short periods. We like to stay here and away from aerobic. Raise you up, break, go hard again, break. 3 minutes of heart pumping activity is a hard endurance event no doubt. Now how in shape are you in this arena? What would happen if we scored your results by the lowest number in each portion of the WoD? What whould that tell you that you need work on? Don't game the WoD and go too easy each round and not maintain that anaerobic pathway, look at them and learn on your areas of weakness and train to them.

Great work team, still so stoked about yesterdays WoD! Awesome to see everyone blowing it out of the water all at the same time.

The Trainers sat in on a Endurance Team call with HQ yesterday, exciting news to come!

WOD 110126

2011-01-26T08:41:00.003-05:00

Meet at court 1 at 1130.

Warm up:
10 x man makers
forward and backward lunges
50 double unders
stretch

WOD:
AMRAP 10
7 x Med ball cleans
7 x Push ups

Post rounds completed in comments

WOD 110125

2011-01-25T09:43:00.003-05:00

Meet at court 1 at 1130.

Warm up:
20 x body weight thruster
25 reps lunges (4 count)
10 x tuck jumps
2 minutes jogging in place

WOD:
10,9,8,7,6,5,4,3,2,1 of
push up
sit up
box jump

Post times in the comments.

WOD 110124

2011-01-24T08:14:00.003-05:00

Meet at the court 1 at 1130.

Warm up:
30 x hollow rocks
20 x jumping squats
50 x double unders

WOD:
3 rounds: (set up in heats of four person teams)
1 minute of 135# deadlifts
1 minute of KB swings
1 minute of Wall ball shots
1 minute of Squat thrusts

Post total numbers in comments

WOD 1101221

2011-01-21T09:31:00.002-05:00

Meet at court 5 at 1130.

Warm up:
10 x wall walks
30 x hollow rockers
100 x double unders

WOD:
150 x Wall ball shots

Post times in the comments.

WOD 110119

2011-01-19T12:54:00.002-05:00

Warm Up:
Arm Circles
Body Weight Thrusters
Back Extensions
Double Unders

WOD:
5 Rounds for time of:
20x Kettlebell Swings
25x Situps

Skill work:
Double Unders
HSPU

Post time to comments.

WOD 110118

2011-01-18T08:06:00.002-05:00

Meet at court 1 at 1145.

Warm up:
-walking lunge forward and backward across the court
-20 tuck jump
-high skips 25 m

WOD:
5 double unders
2 burpees
10 double unders
2 burpees
15 double unders
2 burpees
20 double unders
2 burpees
25 double unders
2 burpees
30 double unders
2 burpees
25 double unders
2 burpees
20 double unders
2 burpees
15 double unders
2 burpees
10 double unders
2 burpees
5 double unders

Post times in the comments.

WOD 110114

2011-01-14T08:07:00.002-05:00

Meet in Court 1 at 1130.

Warm Up:
JYD
3x rounds of:
5x HSPU
Lunges down and back in the court

WOD:
8x rds of tabata pushups followed immediately by 8x rds of tabata situps.

Your score is the least amount of pushups + least amont of situps done in the 20 second interval. Post score to comments.

WOD 110113

2011-01-13T08:09:00.002-05:00

Meet at court 5 (formally known as court 1) at 1130.

Warm up:
One leg squat walk 10 m
25 x back extensions
5 x burpee

WOD:
7 rounds of:

8 x med ball cleans
12 x squat thrusts
8 x hollow rocks

Then: (skill work)
IF you have double unders:
10 x 20 consecutive double unders. (if you miss you have to start over)

if not:
5 x 50 consecutive single unders.

Post times in the comments.

WOD 110112

2011-01-12T08:16:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:

25 m High Skips
25 m Franken walks
30 x Hollow Rockers
20 x Tuck jumps
Arm Circles

WOD:
21-18-15-12-9-6-3 of:
KB swings
Box Jumps
Sit ups

Post times in the comments.

110111

2011-01-11T11:23:00.001-05:00

Sorry this wasn't put out earlier. There will be no WOD today due to the delay.

See you all tomorrow! There will be a great WOD!

Respectfully,
Drew

CONGRATULATIONS DREW!!!!

2011-01-11T11:01:00.004-05:00

Congratulations to Drew who successfully completed the Crossfit Gymnastics cert this weekend!

Nutrition Seminar

2011-01-11T10:55:00.002-05:00

January 30th Crossfit 757 will be hosting Jeremy Mullins, MS-RD from the Crossfit HQ nutritional team, and co-owner of Crossfit Firebreather Fitness and Crossfit Thunder, for an 8 hour nutrition seminar.

This will include dietary and supplementation recommendations, teaching diet strategies, controlling input and output, pre-and post- WOD nutrition, significance and importance of following blood levels of cholesterol, triglycerides, LDL and HDL (bad and good cholesterol), vitamin D , and insulin levels.

Limit of 25 attendees
COST : $75.00 PER PARTICIPANT
RECOMMENDED LABS (OPTIONAL) $99.00
(Includes cholesterol, triglycerides, LDL, HDL, vitamin D level, insulin, level and hba1c )

For all CF Dam Neck members interested in attending, medical has offered to do our blood work for us. If you are interested in attending please send ISCS Kris Chester an email (link is to the right) so you can be added to the roster for the class and blood work.

WOD 110110

2011-01-10T08:57:00.002-05:00

Meet at Court 5 at 1130.

*Today will be a skill day.*

-Dynamic and Static warm ups
-Hollow and Superman Rockers
-Pull up progression

*There will also be a small clinic on the power snatch.*

WOD 110107

2011-01-07T10:51:00.003-05:00

Meet at the pull up bars at 1130.

Warm up:
JYD
Jog 400 m
10 x burpees

"Hammers gone bad"

3 rounds of:

Right side hammer swings
Left side hammer swings
Box jumps
Power Snatch 75#/45#
1 minute rest between rounds

Post total numbers in comments.

WOD 110106

2011-01-06T07:44:00.003-05:00

Meet at court 5 at 1130.

Warm up:
JYD
10 x back extensions
10 x full range of motion push ups
10 x dead bugs

WOD:
Complete as many rounds as possible in 12 minutes of:
10 x KB swings 1/1.5
15 x Hollow rockers
25 x Double unders (single unders are 3 to 1)

Post rounds completed in the comments.

WOD 110105

2011-01-05T10:25:00.003-05:00

"Poor Decision"

Drew said I could pick the WOD so blame me not him...

Meet in the Basketball Court at 1130

Warm up:
2 rds of
25m Frankensteins
25m Butt Kickers

20x Dead Bugs
30x Hollow Rockers
30x Tuck Jumps
2 laps around the basketball court

WOD:
21-18-15-12-9-6-3 Burpee Box Jumps
After each round of burpee box jump, run a suicide of half the basketball court.

Post time to comments...

WOD 110104

2011-01-04T10:04:00.002-05:00

Meet at Court 5 at 1145.

Warm up:
25 m Frankenstien walks
25 m Butt kickers
3 x 25 m Sprint/25 m backward sprint
10 4 count arm circles (forward/back/front/overhead)

WOD:
2 min Max burpees
2 min rest
2 min Max push up
2 min rest
2 min Max squat
2 min rest
2 min Max hollow rockers
2 min rest
2 min Max Double unders

Post max for each exercise in the comments.

WOD 110103

2011-01-03T07:34:00.003-05:00

Welcome Back Crossfit Dam Neck Athletes! I hope everyone has some goals in mind for the 2011 and please talk to the trainers about completing these goals.

Warm up:
30 Hollow rocks
10 Man Makers (any weight)
JYD
Jog 400 m

WOD:
3 Rounds for time:
10 KB swings
20 Air squats
30 Sit ups
40 Double unders

Post times in the comments

2011-01-03T05:09:00.000-05:00

WOD 101230

2010-12-30T10:54:00.002-05:00

Warm Up:
JYD
20x Dead Bugs
30x Hollow Rockers

WOD:
12 Minutes AMRAP
5x HSPU
7x Front Squat (135#/95#)
10x Sit-ups

WOD 101229

2010-12-29T12:49:00.002-05:00

10-9-8-7-6-5-4-3-2-1

Ground-to-Overhead (95#/65#)
Box Jumps (24"/20")
Sit-ups

Post time to comments.

2010-12-13T12:30:00.003-05:00

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups

CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. I tell people I want to see you falling off the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15

are going for a number and not a max. Test your limits today.

Intermediate:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as prescribed and dial back the rounds to 3.

Beginner:
do 5 or 3 rounds of
max push ups
max pull ups or beginner pull ups

Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

*Jumping Pull ups should not be subbed. High numbers of these have been associated with Rhabdomyalisis.

WOD 101210

2010-12-10T09:19:00.002-05:00

WOD:

Kettle bell Tabata:
Three rounds:
20 seconds right arm swings
10 second rest
20 sec. left arm swings
10 second rest
20 sec. right arm shrug
10 second rest
20 sec. left arm shrug
10 second rest
20 sec. right arm KB snatch or clean
10 second rest
20 sec. left arm KB snatch or clean

Post lowest number completed per round.

WOD 101208

2010-12-08T10:11:00.002-05:00

Meet at Court 5 at 1145.

Warm up:
3 rounds of
10 x pushups
10 x squats
10 x sit ups
10 x back extentions

WOD: (in the gym near the back door)

5 rounds:
20 x Wall Ball shots (24"/20")
15 x Box Jumps
15 x Pushups

Post times in the comments.

WOD 101207

2010-12-07T10:17:00.002-05:00

Meet at the court 5 at 1145.

Warm up:
JYD
15 four count mountain climbers
10 x tuck jumps
10 x body weight thrusters

WOD: Location will be near the Boxes in the back of the basketball court near the door.
20 x BJ
1 x There and back court sprint. (the sprint course is one of the side basketball courts)
15 x Burpees
1 x There and back court sprint
15 x BJ
1 x There and back court sprint
10 x Burpees
1 x There and back court sprint
10 x BJ
1 x There and back court sprint
5 x Burpees
1 x There and back court sprint
5 x BJ
1 x There and back court sprint

Post times in the comments.

WOD 101206

2010-12-06T10:19:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
10 x push ups
20 x sit ups
25 x air squats
10 x tuck jumps
5 x burpees

WOD:
21-18-15-12-9-6-3
Knees to Elbows
Push ups
Walking Lunges (total)

Post times in the Comments.

WOD 101203

2010-12-03T07:58:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
10 x Pistols (5 each leg)
25 x High Skips (each leg)
25 x Frankensteins (each leg)

WOD:
5 Rounds of "Cindy"
30 x Sit ups
100 x Double unders
30 x Sit ups
5 Rounds of "Cindy"

Post times in the comments.

2010-12-03T06:00:00.000-05:00

WOD 101202

2010-12-02T09:07:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
JYD
5 x Burpees
20 x BW Thrusters
10 x Tuck Jumps

4 Rounds:
Run 400m
25 Box jumps
50 Double Unders

Post times in the comments.

2010-12-02T06:00:00.000-05:00

111201

2010-12-01T10:29:00.002-05:00

Meet at court 5 at 1130.

Warm up:
20 x BW Thrusters
5 x Burpee
20 x Arm circles

WOD:
5 rounds
10 x Dead lift (135#/95#)
15 x Push ups

Post time in the comments.

2010-12-01T06:59:00.000-05:00

WOD 101130

2010-11-30T08:27:00.002-05:00

Meet at the pull up bars at 1145.

Warm up:
10 x Squat thrusts
25 x Double unders
Burgener Warm up
20 x sit ups

WOD:
800 meter run
20 x KB swings 55#/40#
400 meter run
30 x KB swings 55#/40#
200 meter run
40 x KB swings 55#/40#

Post times in the comments.

2010-11-30T06:17:00.000-05:00

WOD 101129

2010-11-29T10:00:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
JYD
30 x 4 count arm circles (side and over head)
10 x burpees
10 x push ups
20 x air squats

WOD:
1200 meter run
50 x 45# thrusters
30 pull ups

Post times in the comments.

WOD 101124

2010-11-24T08:13:00.002-05:00

Meet at the pull-up bars at 1130.

Warmup:
2 rounds of:
10 Squats
10 Situps
10 Back extention
10 Push-ups
10 Dips
10 Pull-ups

WOD:
"KAREN"
150 Wallball shots for time. 14lb/10lb

Intermediate:
100 Wallball shots for time. 12lb/8lb

Beginner:
50 Wallball shots for time. 12lb/8lb

WOD 101123

2010-11-23T10:13:00.002-05:00

Meet at the pull up bars at 1145.

Warm up:
10 x tuck jumps
10 x push ups
10 x back extensions
10 x knees to elbows

WOD:
20 x Jumping Air Squats
50 meter sprint walk back to start.
10 x Burpees
50 meter sprint walk back to start
30 x Hollow rockers
50 meter sprint walk back to start
20 x Push ups (chest to deck and lock out at the top)
50 meter sprint walk back to start
30 x Sit ups (Crossfit Dam Neck standard)
50 meter sprint walk back to start
20 x Squat Thrusts
50 meter sprint.

Post time in the comments.

2010-11-23T01:32:00.000-05:00

WOD 101122

2010-11-22T08:04:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
400 m
Burgener Warm up
30 Hollow rockers

WOD:

5 rounds for time:
5 ground-to-overhead (155#/135#)
10 pullups

Post time to comments.

2010-11-22T03:45:00.004-05:00

WOD 101119

2010-11-19T10:10:00.000-05:00

Meet at the pull-up bars at 1130.

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD 101118

2010-11-18T08:56:00.002-05:00

Meet at the pull up bars at 1130.

Five sets for times of:

20 Kettlebell Swings 1.5/1
20-Yard Suicide Sprint (5 and back, 10 and back, 15 and back, 20 and back)
15 Kettlebell Swings
20-Yard Suicide Sprint
10 Kettlebell Swings
20-Yard Suicide Sprint

Rest 3 minutes

Post time to comments.

2010-11-18T07:03:00.000-05:00

WOD 101117

2010-11-17T07:15:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
400 meter run
20 x air squats
24 x walking lunges

WOD:
AMRAP 15 minutes:
5 x Toes to bar/knees to elbows
15 x KB swings
20 x Double unders.

Post rounds completed in the comments.

2010-11-17T06:37:00.003-05:00

WOD 101116

2010-11-16T10:11:00.001-05:00

Meet at the pull up bars at 1145.

Warm up:

JYD
10 burpees
20 body weight thrusters

WOD:

50 DOUBLE UNDERS
40 SITUPS
30 KB SWINGS 1.5/1 POOD
20 KNEES TO ELBOWS
10 HANDSTAND PUSHUPS

Post times in the comments.

2010-11-16T06:50:00.000-05:00

WOD 101115

2010-11-15T08:41:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
30 x Hollow rockers
20 x knees to elbows
10 x burpees

WOD:

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump,
24 inch box
20 Wallball shots, 12/8 pound ball
10 Handstand push-ups

Post times in comments.

2010-11-15T06:51:00.003-05:00

WOD 101112

2010-11-12T07:57:00.002-05:00

Meet at the pull up bars at 1130.

Warm up:
400 meter run
20 x body weight thrusters
20 x knees to elbows

AMRAP 10 min. of:
5 x burpees
10 x wall ball shots
15 x hollow rockers

Post rounds completed in the comments.

WOD 101110

2010-11-10T09:25:00.001-05:00

Meet at the pull up bars at 1145.

Warm up:
JYD
30 x hollow rockers
400 m run

WOD:
10,9,8,7,6,5,4,3,2,1
Front squat 95#/65#
Box jump 24/20
Sit ups

Post time in the comments.