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.
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.
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.
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.