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formats

Friday 653

Published on April 2, 2010, by in WOD.

CrossFit: "The Onyon Monster" 21-15-9 of cleans, rings, jumps, and swings. Squat cleans.

Warm-up:  JA's, three rounds 25-squats, 15-big box jumps, 10-bar cleans, 5-ring dips.

Level-3: Men 135lbs, 36", 70lbs. Women 105lbs, 30", 50lbs.

Level-2: Men 115lbs, 30", 50lbs. Women 95lbs, 24", 35lbs.

Level-1: 65lbs, 18", 30lbs. Ring progressions.

Moms2B and injured:  15lbs DB's, ring progressions, 18" step-ups, 25lbs.

CrossFit Kids:

Super Frogs: Boys 95lbs, 36", 55lbs. Girls 75lbs, 32", 35lbs.

Leap Frogs: 65lbs, 30", 35lbs

Tree Frogs:  15lbs, 22", 15lbs. Ring progressions.

Tadpoles:  15-12-9, 3lbs DB's, 12", 5lbs. Ring progressions.

Endurance: 10k Run.

Pre-BUD/S: 0900 - 1000 SS no fin, 1000 SS w/fins, 500 DP swim, 10 x 50 sprints, :15 seconds rest. 1600 – WOD and then run, dont even think about resting in between. You have 1.5 hours to complete WOD and Endurance. Every minute your behind conduct 5-sandbag thrusters.

Coaching Notes: Hips below the kneeline, stand all the way up before dropping the bar when conducting cleans. Get the rings into your armpits and go into full extension at the top of the rep during ring dips. Open your hips on each box jump above the box. Fore arms to the thighs and bicep behind the ears at the top of the Kettlebell swings.

Highlights from the Onyon Olympics 2010.

Longview Family Championships from ron o on Vimeo.

Great advice for Ron to use to get ready for his upcoming bull ride. How to ride a bull by BV.

The trick to a successful bull ride (besides not having much brains in your head) is to sit way up on your hand (the one in the rope Ron) and hold on very tight with your legs – it's all legs. A strong grip helps, but is not needed as your hand is pretty much locked in the rope and will only come loose if your rope comes loose (by letting go of it or falling off).

So Dan, you better work in a few dozen adductor WODs for Ron before July. Ron, I would start by straddling the 24" box jump bench and keep squeezing until you can stand up and hold the bench between your legs. The other interesting thing about bull riding is that even if you make the 8 seconds, you still have to get off. So Ron, I suggest you hang by your feet from the tallest pull up bar in the gym and then let go with your feet and see if you can land on the floor feet first – like a cat. If you don't land on your feet, then Gabe, Dan and I will stomp on you as lay on the floor.

The reason I suggest this is that most likely you will be inverted when you exit the bull and you will need to practice "soft landings". The stomping part of the training is to get you to be aware of the ground and the bull at the same time and be able to move quickly when you hit the ground else you might get stomped.

Yesterdays Results

Thursday

Great job everyone, just looking at the photo it looks like every single person got stronger across the board. Next week we will hit the lifts hard and do our best to keep up increases. Have a cold one on me, see you in a few days.  

 
formats

Thursday 652

Published on April 1, 2010, by in WOD.

CrossFit: "CrossFit Total" Max rep for Dead-lift, Shoulder Press and Back Squat.

Warm-up:  JA's, 50-squats, 15-HSPU, 15-1/3 WW dead-lifts.

Moms2B and injured: Three rounds of 500 row and 50-lunges. Dont do CFT!!!!!!

CrossFit Kids:

Tree Frogs:  Please provide one on one supervision. Prevent kids from hyperextending during DL's.

Tadpoles: Red – light – green light game.

Endurance: 10k Run.

Pre-BUD/S: 0900 endurance. 1600 – WOD and 35- Strict HSPU.

Coaching Notes: Each of you will get only three attempts per station to find your 1-RMax. Get a good warm-up and stay loose.

Dead-lift, big chest, high hips, straight back, inflated lungs and tight abs, lift dont jerk, stand all the way up and delay knee bend when placing bar back to the ground.

Shoulder Press, feet at hip width, elbows down an slightly forward, this is a strict lift no kipping or popping, push bar directly overhead and into full extension.

Back Squat, place bar below C-7 and above C-10 vertabrae. Hands wide with elbows pushed back to pin bar firmly to the shoulders, squat below parrallel or the lift does not count, hips below the knee line stand up into full extension. USE A SPOTTER.

The adventures of the foot continue. The foot goes to a luau and gets jiggy with it.

IMG00090-20100329-2326 

Yesterdays Results, Zarkos you and your tadpoles open this picture and pay the penalty!!!!!!!!

Wednesday 

Fastest Endurance

Jon L. 14:04, 14:28, Jake 15:00,

Anna 15:27, Jacqueline 15:45, Heather 17:08

Most Reps

Jon L. 193, Mike Z. 171, Levi 171

Kym 150,  Christina S. 141, Taylor N. (12) 124

 
formats

Wednesday 651

Published on March 31, 2010, by in WOD.

CrossFit:"Who has the best direct muscle stamina and greatest respiratory endurance?"

Warm-up: JA's and 400 run.

Strength: 2:00 of each of the following push-ups, pull-ups, sit-ups, see coaching notes.

Endurance: 1-mile run and 2000 meter row.

Pre-BUD/S:WIN!!!!!!!!!!!!!! for every rep or minute you get beat by on any exercise conduct 10-burpees box jumps.

Coaching Notes: First you will conduct a 1-mile run and then a 2000 meter row. You will not rest between run and row. You will get two minutes of rest at the end of the row and then each of you will get three attempts in 2:00 minutes of push-ups, pull-ups, and sit-ups. You will only have 2:00 minutes per exercise and three attempts. If you stop for longer than :05 seconds that is the end of the turn. If you drop off the bar that is the end of the turn. If you knees touch the ground that is the end of the turn. If you lay on your back that is the end of the turn. Add up total reps for all exercises for score. You will not rest between exercises. Strategy kids…strategy.

The adventures of the foot continue. Sometimes even dirty brown feet deserve a bit of luxury.

IMG00085-20100329-1659 

Yesterdays Results

Tuesday

 
formats

Tuesday 650

Published on March 30, 2010, by in WOD.

CrossFit: Five rounds of 15-OH squats, 15-toes to bar and a stair climb.

Warm-up: JA's, pass throughs, 25-OH Stick squats, 15-bar squats, 10-WW squats. 20 T2B.

Level-3: Men 95lbs, Women 65lbs.

Level-2: Men 80lbs, Women 55lbs.

Level-1: Men 65lbs, Women 45lbs.

Moms2B:  SUB knees to Elbows for T2B.

CrossFit Kids:

Leap Frogs: 45lbs.

Tree Frogs:  15lbs.

Tadpoles:  5lbs.

Strength: Find your 1-rep max squat clean. 5-attempts only.

Endurance: 20 x 50 meter freestlyle sprints. :30 seconds rest.

Pre-BUD/S: 0900 Endurance and 10 x 50 meter sprints with 20-push-ups on each end. 1600 - WOD, Strength and 1-mile 90lb ruck march.

Be safe on your journey brother.

 

Navy SEAL Chief (SOC) Adam Brown was killed in action in Komar Province, Afghanistan on March 16, 2010. In true "Adam Brown Style" he died a true hero, placing himself in the line of fire to protect other members of his unit. Adam's Special Ops Assault Team was assaulting an enemy compound, an operation Adam had performed many times. The U.S. Forces were engaging the enemy in a fire fight, when a portion of the U.S. soldiers were pinned down by very heavy fire from the enemy compound. In an effort to protect his men, Adam charged the enemy and was firing on the enemy from a better vantage point, drawing fire away from his pinned down comrades. His selfless action relieved the fire on his men, but it unfortunately resulted in Adam being struck by enemy fire. One other member of the American Team was wounded, but Adam's heroic action saved the other men. The enemy compound was captured and all enemy combatants were killed in the action.

Adam was a 12 year veteran of the United States Navy, with several tours of duty overseas. He is survived by his wife and two children.  

Yesterdays results

Monday

 
formats

Monday 649

Published on March 29, 2010, by in WOD.

New I-Phone App that could save you money link

CrossFit: Three rounds of  20-Thrusters and 800 runs.

Warm-up: JA's, 800 run, 25-wall ball.

Level-3: Men 115lbs

Level-2: 105lbs

Level-1: Men 75lbs, Women 55lbs.

Moms2B and injured:  sub runs for 1000 m rows.

CrossFit Kids:

Super Frogs: Boys 65lbs, Girls 55lbs.

Leap Frogs: 35lbs

Tree Frogs:  15lbs, 500 row.

Tadpoles:  3lb dbs, 100 runs.

Strength:  5 x 5 weighted pull-ups.

Endurance: 25-mile bike ride.

Pre-BUD/S: 0900 – WOD, 10 x 10 body armor pull-ups. 1600- 3-mile run, 3000 row, 20 x 10 push-ups and sit-ups.

Coaching Notes: Hips below the knee line and full extension at the top of the press. Stay in the rack position until the last absolute moment to achieve maximum leg usage.

Congratulation's to the US Army's newest Infantry Officer. Keep charging George and be safe.

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