31JAN10
Posted on 31. Jan, 2010 by Kane in WOD
Skill/Strength:
Kettlebell progressions
Turkish Get Up Warm Up
WOD:
For time:
42 GHD-Sit-Ups
21 Kettlebell Snatches Left Arm, 1.5 pood
21 Kettlebell Snatches Right Arm 1.5 pood
30 Knees to Elbow
15 Kettlebell Snatches Right Arm 1.5 pood
15 Kettlebell Snatches Left Arm 1.5 pood
18 Ab-Mat Butterfly Sit-ups
9 Kettlebell Snatches Right Arm 1.5 pood
9 Kettlebell Snatches Left Arm 1.5 pood
Post times for WOD to comments.
Skill/Strength:
Kettlebell progressions
Turkish Get Up Warm Up
WOD:
For time:
42 GHD-Sit-Ups
21 Kettlebell Snatches Left Arm, 1.5 pood
21 Kettlebell Snatches Right Arm 1.5 pood
30 Knees to Elbow
15 Kettlebell Snatches Right Arm 1.5 pood
15 Kettlebell Snatches Left Arm 1.5 pood
18 Ab-Mat Butterfly Sit-ups
9 Kettlebell Snatches Right Arm 1.5 pood
9 Kettlebell Snatches Left Arm 1.5 pood
Post times for WOD to comments.
30JAN10
Posted on 29. Jan, 2010 by Kane in WOD
CrossFit Fairbanks Closed Saturday’s.
Rest, or play a sport.
CrossFit Fairbanks Closed Saturday’s.
Rest, or play a sport.
Great turn out for Fight Gone Bad
Posted on 28. Jan, 2010 by Kane in Blog
Good job everyone who came tonight. I believe everyone gave it all they could, and that’s what’s important!
I know I was asked a lot of questions tonight. Generally when just starting there is a lot of info and it’s hard to retain it all in a conversation before and after such a high level of [...]
Good job everyone who came tonight. I believe everyone gave it all they could, and that’s what’s important!
I know I was asked a lot of questions tonight. Generally when just starting there is a lot of info and it’s hard to retain it all in a conversation before and after such a high level of physical exertion. CLICK HERE FOR CROSSFIT FAQ. It’s great and will probably contain just about every answer you’re looking for.
–Kane
29JAN10
Posted on 28. Jan, 2010 by Kane in WOD
Skill/Strength:
Weighted Pull-Ups
1,1,1,1,1,1,1
Weighted Ring Dips
1,1,1,1,1,1,1
WOD:
For time:
100 Bodyweight back squats
*SCALE AS NEEDED!
Post loads for Skill/Strength, and times for WOD to comments.
Skill/Strength:
Weighted Pull-Ups
1,1,1,1,1,1,1
Weighted Ring Dips
1,1,1,1,1,1,1
WOD:
For time:
100 Bodyweight back squats
*SCALE AS NEEDED!
Post loads for Skill/Strength, and times for WOD to comments.
How do you intentionally/unintentionally slack?
Posted on 27. Jan, 2010 by Kane in Blog
What do you do that slows you down in your workouts? Do you pace around the room when you set down the barbell? Do you apply chalk every time you get off of the pull up bar? Scratch your ass?
Everyone does it, it’s natural. You convince yourself you need to do something other than suck [...]
What do you do that slows you down in your workouts? Do you pace around the room when you set down the barbell? Do you apply chalk every time you get off of the pull up bar? Scratch your ass?
Everyone does it, it’s natural. You convince yourself you need to do something other than suck it up and push through the pain. I try to pinpoint mine and make a mental note not to do whatever is slowing me down during particular movements. A BIG one for most people is pacing around. No matter how many times you circle the room, you still have work left to do and no amount of pacing is going to change that.
Let’s work on identifying these this week and ways to avoid them! You’ll notice drastic changes in your WOD times and scores!
–Kane
28JAN10
Posted on 27. Jan, 2010 by Kane in WOD
Skill/Strength:
Bench Press:
3 x 5
WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which [...]
Skill/Strength:
Bench Press:
3 x 5
WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post loads for Skill/Strength, and add your points for WOD and post them to comments.
27JAN10
Posted on 26. Jan, 2010 by Kane in WOD
Skill/Strength:
Max Height Box Jump
Hold plank 1 minute x 5
WOD:
50 Thrusters, 135lbs
100 Pull-ups
Post height for Skill/Strength, and times for WOD to comments.
Skill/Strength:
Max Height Box Jump
Hold plank 1 minute x 5
WOD:
50 Thrusters, 135lbs
100 Pull-ups
Post height for Skill/Strength, and times for WOD to comments.
26JAN10
Posted on 25. Jan, 2010 by Kane in WOD
Skill/Strength:
Max Handstand Push-ups x 3
WOD:
For time:
Clean 185lbs, 30 reps
Post reps completed for Skill/Strength, and times for WOD to comments.
Skill/Strength:
Max Handstand Push-ups x 3
WOD:
For time:
Clean 185lbs, 30 reps
Post reps completed for Skill/Strength, and times for WOD to comments.




