misFit WOD: 9/7/10

Warm-up:

CFWU x3

WOD:

Overhead Squat

3-3-3-3-3

*Spend the time to get loose and warm-up; then find legitimate 3RM

Challenge:

Row PR 500m

Post WOD:

Work on a weakness or request a skill session with a coach

misFit WOD: 8/30/10

The man himself.

One year ago this week he was off to the glue factory.

WOD

"Swifty"

AMRAP 20 Minutes

2 Burpees

4 Push-ups

6 Sit-ups

8 Squats

10 Double Unders (30 Singles)

*This is on the (x)misFit check list. Score needs to be 20+ rounds.

Camp Countdown

We will be taking pictures and videos of people setting some scores to beat on the benchmarks to put up on here.

Project misFit Pre-Camp assignment:
Complete four of the girls by friday night.

Do one a day, do all four today, just get four done and go hard.

If you're in class with someone else, choose one together and battle it out.

The five rules of project misFit:

1. You don't ask questions.
2. You don't ask questions.
3. No excuses.
4. No lies.
5. You have to trust the misFits.

The Benchmark Girls
Angie	100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats	For Time Complete all reps of each exercise before moving to the next.
Barbara	20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats	5 rounds for time
Chelsea	5 Pull-ups 10 Push-ups 15 Squats	Each min on the min for 30 min
Cindy	5 Pull-ups 10 Push-ups 15 Squats	As many rounds as possible in 20 min
Diane	Deadlift 225 lbs Handstand push-ups	21-15-9 reps, for time
Elizabeth	Clean 135 lbs Ring Dips	21-15-9 reps, for time
Fran	Thruster 95 lbs Pull-ups	21-15-9 reps, for time
Grace	Clean and Jerk 135 lbs	30 reps for time
Helen	400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps	3 rounds for time
Isabel	Snatch 135 pounds	30 reps for time
Jackie	1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)	For time
Karen	Wall-ball 150 shots	For time
Linda (aka "3 bars of death")	Deadlift 1 1/2 BW Bench BW Clean 3/4 BW	10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary	5 Handstand push-ups 10 1-legged squats 15 Pull-ups	As many rounds as possible in 20 min
Nancy	400 meter run Overhead squat 95 lbs x 15	5 rounds for time
The New Girls
Annie	Double-unders Sit-ups	50-40-30-20 and 10 rep rounds; for time
Eva	Run 800 meters 2 pood KB swing, 30 reps 30 pullups	5 rounds for time.
Kelly	Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball	Five rounds for time
Lynne	Bodyweight bench press (e.g., same amount on bar as you weigh) pullups	5 rounds for max reps. There is NOtime component to this WOD.
Nicole	Run 400 meters Max rep Pull-ups	As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

misFit Headquarters: WOD 8/16

Do it. Go heavy.

Get yourself acquainted:

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

misFit Headquarters: WOD #3

When the affiliate is fully functional we will have OLY classes. If you stick with them you will learn to move under the bar and set clean and snatch PR's from the full squat position.

WOD

Strength

Continue on spreadsheet. If that means finding a 1RM to put into your spreadsheet, please do. The next round of programming will have a better outline of the strength stuff for you guys, but in the meantime get yourself acquainted and ready to get strong.

MetCon:

10x5 *Touch and go clean and jerk

Rest 90 seconds between sets

*12 1.5pood KB swing penalty for breaking the touch and go during a set

Coaches Notes

For some people who are just starting, or get confused by all of this back and forth stuff: clean always means squat clean from the ground. Adding the word power turns it into a power clean and adding the word hang means either hang power or squat cleans (not from the ground).

Touch and go: Very similar to unbroken, but since you are going from the ground it means you go right back up with it, without bouncing, when it touches the ground.

Your score is the highest and lowest weights you used combined. Penalized sets need to be finished to avoid multiple penalties in one set, but will not count towards your score.

Post score to comments

misFit Headquarters: WOD #2

Hoooray burpees. Hoooray burpee box jumps.

WOD

Two rounds for time:

500m Row

25 20" Burpee Box Jumps

Burpee box jumps are exactly what you think. Instead of jumping up with the hands overhead, you jump onto the plyo box. Boom.

misFit Headquarters: WOD #1

We're famous.

WOD

If this is your first WOD at the new gym you must do fight gone bad.

What's that?

http://www.crossfit.com/cf-info/faq.html#WOD2

If you did it this weekend with us, your WOD is:

Strength:

Thruster work, or wherever you are in your spreadsheet.

WOD:

2 rounds for time

Run 800m

30 Push Press

*Get nasty and set a PR on FGB. New gym and the time off should have everyone ready. If classes start to get overcrowded I will have two in the evening to make sure everything is done right. Keep in mind Seth trains during the day.