Friday, May 14

Warm Up

WOD
5km row

Thursday, May 13

Warm Up

WOD
Overhead Press

1-10-1-20-1-30

For the one reps, do heavy weight (somewhere around 85% or higher of your max).

Post loads to comments.

Wednesday, May 12

Here you guys go:

Warm Up

WOD
5 rounds for time
10 Pull-Ups
3 Heavy Deadlift @ 80% Max
200m Row

Knock this shit out!

Tuesday, May 11

Hey peoples,

First, I am officially throwing in the towel on crossfit for a bit so that I can kickass later. My back pain is becoming too much of an issue, and I am apprehensive at the idea that it could be chronic for a while. Nevertheless, while I embrace transient old-manhood, you guys will continue to be badass.

That being said, enjoy:

Warm Up

WOD
Murph
For time
1 mile run
100 Pull-Ups
200 Push-ups
300 Squats
1 mile run

Break up the pull-ups, push-ups, and squats however you like.

Be nasty,
Jer

p.s. One month til the World Cup!

Monday, May 10

Alright buckos,

I am thinking that since this will be the last week of Corpus during the Spring Semester (let's face it, gym during finals week is not going to happen) we should do the fun, what-the-fuck stuff in terms of WODs.

That being said, here's tomorrows shin-dig at 6PM. Weather permitting, we will head to the mall from Lerner.

Warm Up

WOD
Frogger
3 Rounds
100m Broad Jumps (or about once around the upstairs track if in Lerner)
20 Burpees
10 36"ish Ledge Jumps/Step Ups (use the ledges on the mall) or 10 HSPU (if in Lerner)

Also, here is a great article on thoracic spine mobility from MDA: Thoracic Spine Mobility

Later,
Jer

Friday, May 7

Alright guys,

I won't make it because (1) I'll be shadowing in the ER all night tonight and most likely be dead tomorrow if I were awake after physio projects, (2) I will most like be passed out at 6pm, and (3) I've pulled a couple double days this week, so I am laying off it for Friday.

Anyways, this WOD, which was posted on the main site recently, should be a good one:


Warm Up

WOD
Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps
20 Sit-ups


As a point of reference, Jason Khalipa (CF games winner for 2008) got in 7 rounds.

Be nasty!

Thursday, May 6

Hey guys,

We'll be doing Corpus tomorrow at 5 after biochem.

For those that want to do a weighted WOD, this one is from the main site:

Warm Up

WOD
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Here are some of the weights for competitive athletes: Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).

I am doing a BW WOD, sadly:

Warm Up

WOD
Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Again, I am doing Yoga earlier in the day at Noon in Lerner for those who want to join (its free this week).

See you in the gym,
Jer

Wednesday, May 5

Hey kiddos,

I was too relaxed/worn down like a little bitch/swamped schedule wise to do the sprinting WOD yesterday. So, we are going to do it today at 6pm (meet at Lerner)!

Warm Up

WOD - Death By Sprint
10 rounds for time,
100m Sprint

Rest as needed between rounds

Also, start getting mentally prepared for our first go at "Murph" next week. This is in preparation for the Memorial Day Challenge at Primal Fitness. If you are around, you should definitely come out and compete!

Additionally, prior to the Memorial Day Challenge, we will have a week of Hero WODs, Murph being the finale on Memorial Day.

We'll do Murph next week as a test run (literally, and I blow at running):

"Murph"
For time,
1 mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run

Pull-Ups, Push-Ups, and Squats can be broken up however you want them.

See you in the gym,
Jer

Tuesday, May 4

Alright compadres,

I won't make it to the 6 o'clock time due to HEALing Clinic responsibilities, so I'll do this WOD earlier in the day at 1pm for those wishing to join. We'll be doing it on the mall, but meet in Lerner first.

Warm Up

WOD (meet in Lerner and head to the Mall!)
10 x 100m sprints

These sprints will be a bit different because they won't begin from a static position, you are going to jog into a full sprint!! And yes, this marks the beginning of our sprint training.

Also, I will be going to yoga at noon in Lerner for anyone that wants to come (the cost is $6).

Later,
Jer

Monday, May 3

Alright fellas, we met the girls. Now back to normality:

Warm Up

WOD
3 rounds
Max push-ups
Max sit-ups
Max burpees

No rest between max attempts, but rest between rounds as needed.

Then 1 mile run for time.

See you at 6.

3-2-1-GO!

Saturday, May 1

Today and tomorrow = rest days.

Good work this week for those that completed any of "The Girls" WODs.

Enjoy the weekend.