5-31-11

Mobility - 15 minutes

WOD - "Badger"
3 rounds for time
95# Squat Clean 30 reps
30 Pullups
800m run

5-31-11

Mobility - Paleo Chair (5 minutes)

Skill - Work on consecutive Toes to Bar

Strength - Clean (Squat or Power) 7x1

WOD - 10,9,8,7,6,5,4,3,2,1
Pullups and Plate Facing Burpees

Plate Facing Burpees: There will be two 45lb plates stacked together. Athletes will face the plates. The bottom of the burpee has the athlete face down with the chest and thighs touching the ground. There is no requirement for how they stand up. The athlete must then jump from two feet and land on top of the plates with two feet (the entire foot on the plates is recommended but not required). The top of the movement is the athlete standing on plates with the hips and knees fully open. Reaching full extension only in the air is not permitted.

Post loads and WOD time to comments.

"It's me Dave." "Dave's not here man...."

5-30-11

Memorial Day WOD at 1PM.

Choose a Hero workout. Do it yourself or as a team.
If you would like, combine Heroes for a challenge.
Scale accordingly.....

5-29-11

Group WOD ...

TBD:

Have two options to be determined by the number of

people that arrive..

-- mattie

CrossFit Games North Cental Region: Day Two

Greetings from the Windy City! Day two is finished. First wod of the day was 21-15-9 of 315lb Deadlift and 30" Box Jumps. Rodney finished in 5:52 keeping a solid grip on his position in the standings. The second workout this afternoon; 100 Pullups, 100 Kettlebell Swings 55lb, 100 Double-Unders, and 100 Overhead Squats 95lb. Rodney finished third in his heat with a time of 23:25, which put him 16th in the workout. His finishing position was 17th overall. Outstanding job! You are a prime example of what CrossFit is all about: sportsmanship, hard work and dedication. I speak for our entire CrossFit SoMO family when I say thank you for what you bring to our box!!

Rodney during the 4th WOD; he completed all 400 reps without losing a single rep because of form.

5-28-11

AMRAP in 20

10 Ring Dips

15 Medicine Ball Cleans 20/16

10 Box Jumps 24/20

Good Luck Rodney! Your "box" is totally there for you!!

--mattie

CrossFit Games North Central Region: First Day

In the first wod (1k run; 30 HSPUs; 1k row), Rodney finished fourth in his heat and 17th overall. The second workout was a thruster ladder for max weight, starting at 155lbs and going up 10lbs every 30 seconds. Rodney finished seven thrusters with a final completed lift at 215lbs. That placed him 18th for WOD #2 and 18th overall. Two more workouts tomorrow and then the top 14 athletes move on to Sunday. Outstanding work Rodney! We are very proud of you!!

You can keep up with the live scoring at: http://games.crossfit.com/regions/north-central/competitors

5-27-11

Today is a make-up day! If there is a WOD that you missed or

if there is a skill that you want to train, today is the day...

In the event you are at a loss:

3 rounds

10 power snatches 65/45

25 lunges

50 sit-ups

 --mattie

5-26-11

Mobility - 15 minutes

WOD - 2 miles all out effort

5-25-11

Skill - Deadlift 1,1,1,1,1,5

WOD - 1 round
1k Run
1k Row

Post Deadlift loads and WOD time to comments

Schedule for Memorial Day Weekend

The following schedule is for the upcoming Memorial Day Weekend.
Rodney will be competing at the CrossFit North Central Regional Competition this weekend in Chicago. Since a few of us will be going with him, the following adult classes will be available:

Thursday May 26th: 6am and 6:15pm
Friday May 27th: 6am (makeup day)
Saturday May 28th: 8am
Sunday May 29th: 1pm (team WOD)
Monday May 30th: 1pm (team WOD)

CrossFit Kids classes will not be held on Thursday May 26th or Saturday May28th.

If you can not attend classes, you can do 100 burpees for time anywhere...

5-24-11

Mobility - 15 minutes

WOD - "Cindy"
AMRAP in 20 minutes of
5 Pullups
10 Pushups
15 Air Squats

Post rounds of comments

5-23-11

Mobility - 10 minutes

Skill - Push-ups strict,honest,pike,handstand,ring handstand, etc.

WOD - CrossFit Reebok Regional Workout #3 (scale accordingly)
21-15-9
Deadlift  315lb/205lb
Box Jump 30"/24"

Post time to comments

5-22-11

WOD - Filthy 200 (complete the following as a team of 3)
200 Box Jumps, 20"
200 Jumping Pull-ups
200 Kettlebell Swings, 1 pood
200 Walking Lunge Steps
200 Knees to Elbows
200 Push Press, 45lbs
200 Back Extensions
200 Wall Ball Shots, 20lb
200 Burpees
200 Double Unders

Post team and times to comments

5-21-11

Reebok Regional WOD 4-
100 Pullups
100 KB Swings 55/35
100 Double-Unders
100 OHS 95/65

He's kind of a BIG DEAL

5-20-11

Last Day of School!

During the summer, every Friday will be a makeup day.

Make up a WOD you have missed or we will have a workout programmed for you...
 (here is a hint: it rhymes with fan....)

3 different snatches; same finish position for each!

5-19-11

Strength - Squat Snatch 1,1,1,1,1

WOD - 4 Rounds
15 SDHP 95/65
15 Pullups
400m run

Post time to comments

5-18-11

Mobility - 10 minutes

WOD -
1000m row
25 Box Jumps 24/20
50 KB swings 55/35
25 Back Extensions
1000m row

5-17-11

Skill - Double-Unders

WOD - AMRAP in 15
5 Squat Cleans 95/65
10 Wallball 20/14
5 Pullups

After WOD comradery

5-16-11

Strength - OHS 1-1-1-1-1-1-15

WOD -
50 Double-Unders
21 Deadlift 205/175
50 Double-Unders 
15 Thrusters 95/65
50 Double-Unders
9 Squat Snatch 95/65
50 Double-Unders

Author Unknown

5-15-11

Tag Team a GIRL DAY.
Pick any 3 Girl named WODS, combine them, and crush them as a team of 2!

5-14-11

8am WOD - "Jeremy"
21-15-9
OHS 95/65
Burpees

5-11-11

Strength - Rack Jerk 1-1-1-1-1

WOD - 7 rounds
3 HSPU
6 OHS 95/65
9 Box Jumps 24/20

5-10-11

Strength - Clean 5x1

WOD:  with one bar 95/65
2 Rounds
400m run
7 Squat Cleans
14 Deadlifts 
then
2 Rounds
7 Front Squats
14 Hang Power Cleans
400m run

Post time to comments

8 months pregnant and can still Finish!!

CrossFit Games Open Competition

It's Official. CrossFit SoMO's own Rodney Hamby has made the CrossFit Regional Qualifier. From over 26,000 total participants, 8,500 male athletes in the open division, and almost 600 in the North Central region, only 60 qualified for Regional competition. Rodney placed 52nd!! He will be competing in Chicago during Memorial Day Weekend. We are pround of him and his accomplishment. He exemplifies the heart and soul of what we represent: that with hard work, dedication, and drive, anything is possible. We are looking forward to seeing you compete at Navy Pier!

Rodney and "precious".

5-9-11

Skill - RINGS!!!  Pick a movement on the rings and work it! Then work it some more!

WOD - For total points, perform the following :
5 minutes max calories row
4 minutes max reps wallball 20/14
3 minutes max reps deadlift 185/135
2 minutes max reps KB swings 55/35
1 minute max reps burpees

1 calorie = 1 point, 1 rep = 1 point

5-8-11

HAPPY MOTHER'S DAY

Box closed. So at home, complete the following:
Burpees until you meet pukie or start hallucinating.

Post time/reps (or what animal you became during your self-actualization) to comments.

5-7-11

WOD - "DT"
5 Rounds with one Bar 155/105
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Davis, who was a combat controller with the 23rd Special Tactics Squadron at Hurlburt Field, Fla., had enlisted in the Air Force in 1999, training first as a survival, evasion, resistance, and escape (SERE) instructor. He entered training for the CCT field in June 2003 and two years later was assigned to the CCT Silver Team. He also qualified as a joint terminal attack controller. He was on his second deployment to Afghanistan as a JTAC at the time of his death. Maj. Travis Woodworth, 23rd STS acting commander said, "Tim was one of the first squadron members to volunteer for this recent deployment, despite just getting back from one less than a year ago." Woodworth noted, too, that Davis was "the epitome of the quiet professional that we in the Special Operations community strive to be." (AFSOC report by Capt. Laura Ropelis)

“He would be the first one in and the last one out,” his dad stated. “He hated what was going on around the world and wanted to make a difference.”

5-6-11

Friday is make-up day. Use this opportunity to try a new WOD, re-test a workout or set a benchmark. If you can't decide what to do, leave it up to me. I love to watch athletes suffer through "Fran".

Props to the Thursday 6:15 for gutting out their 400m runs in the pouring rain. I offered them a substitution, but they were all too smart to take the bait...

CrossFit Kids rule the world....one burpee at a time.

5-5-11

Strength - Snatch Balance 1-1-1-1-1

WOD - 3 Rounds
400m run
21 SDHP 75/45
12 Ring Pullups

5-4-11

Strength - Front Squat 5-3-1

WOD - AMRAP in 15
15 Pushups
15 Squats
15 Situps

5-3-11

Mobility - 10 Minutes

WOD - "Two Gun"
10 Rounds
5 Squat Cleans 115/85
3 Chest to Bar Pullups
20 Double Unders
01 Rope Climb 15'

Two Gun's first Howell County Bird 4/27/70.

Post time to comments

5-2-11

Strength - Push Press 1-1-1-1-1-1-1

WOD - 1 round
1000m row
50 Wallball
30 Pullups

Mary doing her "Easter forward rolls"