CrossFit 1440

Thursday, May 17, 2012

another year, another workout

Posted in Workout of the Day (WODs)

BEACH WORKOUT THIS SATURDAY!!

Thanks to all of you who colluded with Alice for the surprise party yesterday. Totally got me. The good news for all of you, is that new guy, Cory, also has his birthday today. So you get to choose who’s birthday you want to “celebrate.”

Workout of the Day –

that's my coach, no not the cool guy with tattoos...the other one..with the...tiara

A – 8 rounds for technique/load
- 3 deadlifts – 5 seconds up/ 5 seconds down
- rest the remainder of 2 minutes

Choose one of the following

B1 – for time
“Cory”
- 30 thrusters (115/75)

B2 – for time -
“Max – 37 reps”
- 3 tire flips – the biggest tire
- 7 muscle-ups
- 3 tire drags (bump2bump+45lbs)
- 7 handstand push-ups (head to ground on 2-45lb plates)
- 3 box jumps @ 48 inches
- 7 thrusters (135/95)
- 7 dead hang weighted pull-ups (53/26)

This is my theme song for the day …

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Posted in Workout of the Day (WODs)

8 comments

Wednesday, May 16, 2012

good clean run

Posted in For Time, Workout of the Day (WODs)

Workout of the Day –

look at that sweet running form

A – 21-15-9 reps for time of
- hang squat clean (medium weight)
- clapping push-ups

So you’ll start each rep from the hang position, but do the full squat each time. If you drop it, your next rep may start from the ground instead of the hang.
For the clapping push-ups, you may scale them up by doing them on plates.

B – 6 rounds for technique
- bump to bump sprint – 85-90%
- walk back

These sprints should be about a minute apart. It’s gonna take around 10-12 seconds to sprint the bump to bump (up hill to help with form), then the rest of the minute to walk back.
Those of you in the afternoon are super lucky, since you’ll be getting not only Garrick to coach you through the cleans, but also Stephanie to coach your running!

Should we do the beach again this Saturday?

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Posted in For Time, Workout of the Day (WODs)

7 comments

Deadpan - May 16, 2012 - 9:28 am

I was going to text you, but I figure other people may have the same problem as me. I need to fix my grip on the bar and work on my kipping form (I flop around too much, legs all over the place). I can only practice one thing at a time (I tried to practive both yesterday and unsurprisingly, got better at neither), so which do you think I should focus on first? I figure if I do strict pullups with good grip first the kipping will come naturally later (plus I’ll build strength for muscle up!), but wanted to hear your thoughts on it. You too G^2 (Garrick and Greg).
Btw, Greg, I saw you twice this week. Are you back??

The Saint - May 16, 2012 - 9:56 am

I’m back baby!! And, if you are set on changing your grip, might as well change it first and then work on your kip form. It would suck if you dedicated all that time to get your kip down, then changed your grip and all of the sudden, everything were to feel different. And trust me, it will. Grip change = game changer (and not “the games”, but the term game changer. I need a diversion…
What in the world could that be!!!———————->>>>

G - May 16, 2012 - 11:17 am

Max:
I’m down for another beach workout this Saturday..

Laura:
I would also consider the placement of your hands on the bar.I’ve noticed that the wider my hands are on the bar, the less my shoulders and hands hate me.. That was my Game Changer

CF1440 - May 16, 2012 - 11:42 am

I’m gonna echo G^2…work on your grip first for three reasons.

1-everything will get stronger as your grip does, seriously, your deadlift, clean & even your squat will improve with stronger hands, we could do better about focusing on this in our gym ;)

2-retooling your technique on your dead hang pull up will make your kip more effective. Getting your shoulder active & your midsection tight, as well as ensuring proper hand placement can make a huge difference in how efficiently you move & perform

3-your hands won’t get so torn up ;)

Deadpan - May 16, 2012 - 11:54 am

Awesome. Game Changed. Thanks guys!
And Garrick, what do you mean you’re down for a beach workout this Saturday? Aren’t you taking Fernanfail’s place this Saturday for the ROC race??

The Saint - May 16, 2012 - 1:34 pm

Yeah G, you promised (i’m totally making that up).

G - May 16, 2012 - 2:30 pm

Can you believe J.Lo is quitting American Idol?

Tuesday, May 15, 2012

30 “Kisses” would’ve been waaay better

Posted in Workout of the Day (WODs)

Make sure you grab some of our new postcards to pass out today!

Workout of the Day – “Dirty 30″

Kiss makes a milestone, or at least a lap ;)

For time:

30 box jumps (24″/20″)
30 pull-ups
30 KB Swings (53#/35#)
30 jumping Lunges
30 knees to Elbows
30 push-up (45#/33#)
30 good mornings (45#/33#)
30 wallball (20#/14#)
30 burpees
30 double-Unders

If you see our whorl traveler Ashley “Kiss” today, wish her a happy one. (It was actually yesterday;) Hope you feel the love/hate today!

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Monday, May 14, 2012

let’s change it up….a little

Posted in For Time, Heavy, Workout of the Day (WODs)

I think there are about 5 of you doing the ROC Race. Is there a car pool set up yet?

Workout of the Day –

get it Katie!

A – 5 x 5 back squat.
- 5 second descent
- 5 second ascent
change of direction (each way) is immediate,
you are, essentially, under load for 50 seconds.
weight will be considerably lighter,
–in the 135-185 range for guys, and
–in the 95-135 range for ladies.
reps 4 & 5 of each of these sets will be BRUTAL

B – for time
- 50 ring dips
- 100 v-ups
break ‘em up any way you want.

A new section of the website will be up tomorrow, not a big deal, just another menu item that will be titled “Ax Max.” Many of you have question about a range of subjects, from nutrition, to why we do certain stretches in the warm ups, and it’s hard to get to all of them during class. So get ready to fire away!

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Posted in For Time, Heavy, Workout of the Day (WODs)

7 comments