WOD- Max Effort 3 REPEAT

Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned.  Post your max weight in the comments section for each exercise.

Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)

Snatch -  5RM (Max weight for 5 repetitions on each arm)

Thrusters -  5RM (Max weight for 5 repetitions)


Compare to 2/10/12

WOD- Cardio 3 REPEAT

Complete reps for minimum time (20 minute time limit)

5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side

Compare to 2/3/12

No Kettlebell Classes Wednesday, April 18th

This Wednesday's (April 18th) class will be canceled.  I will be holding class tonight (Tuesday, April 17th), as well as Saturday, April 21st, as planned.

WOD- Max Effort 2 REPEAT

WOD = Max Effort Day

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to: 1/27/12

WOD- Cardio 2 REPEAT

20 Minute AMRAP ( as many reps as possible) using an Ascending Ladder for Repetitions.

Directions:  Perform the exercises in the order they are given. Perform each repetition on the right and left side before moving onto the next exercise.  Once the 20 min time limit starts, you will perform 1 rep of each exercise on each arm.  You will then repeat the order using 2 reps on each arm, followed by 3,4,5,6.....Keep moving until your time runs out, at which point, you will log the highest repetition (or round) you made it to, plus any partial rounds.

Windmill
Snatch
Thrusters
1 Arm Swing

Compare to 1/20/12

No Kettlebell Classes Saturday, March 31st

Just a reminder that classes are canceled tomorrow morning.  My wife and I will be competing in the Equinox Open powerlifting competition.  Yvette will be lifting around 9am, and I should be lifting around 10:30-11am. Our portion of the event should be completed between 9am-12noon.  For anyone wishing to come watch us perform, here is the address location:

CrossFit Diesel

9520 Gerwig Lane, Suite T,

Columbia, MD 21046
(We are located in the back of the building, behind "eventEQ")

Thanks,

Jason

WOD- Max Effort 1 Repeat

WOD:

3 Rounds of Max Weight (Ramp up the load each set)

Turkish Getup: 1 rep max
Bottom-up Clean and Press: 5 rep max (each side)
Suitcase Deadlift: 10 rep max (each side)

Compare with: 12/30/11

WOD- Cardio 6 REPEAT

AMRAP (as many reps as possible for each exercise in the given time frame prescribed.)

Turkish Getups- 5 minutes (prescribed weight: 35# male/ 8k female)

Clean and Press - 5 minutes (prescribed weight: 35# male/ 8k female)

Snatches -  5 minutes (prescribed weight: 35# male/ 8k female)

Compare to 12/22/11

WOD- Max Effort 5 REPEAT

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to: 1/13/12

WOD- Cardio 5 REPEAT

Descending Ladder ( Record time to completion and weight used)

Turkish Getup - 1 rep each set on each side

             Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch.  Return to the ground, reversing your turkish getup.  Switch sides, repeating the same sequence.  When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground.  You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm. 

Compare to 11/25/11