WOD 7/29/10

AMRAP in 15 Minutes: 10 Burpees (adv. over ab mat) 10 Box Jumps 10 Toes 2 Bar 100m Farmers Walk Maximus Ladies 53 Ways to Build Muscle, Gain Strength & Be Awesome 50.    Train outside from time to time. Bring a bunch of stuff outside and get after it. Or just go to the [...]

WOD 7/28/10

Back Squat Then…. “Fran Gets To Breathe” 21 – 15 – 9 reps Thrusters Pull-ups Rest 2 minutes between rounds 53 Ways to Build Muscle, Gain Strength & Be Awesome 47.    Get Active Release. 48.    Take contrast baths or showers after training. Hot as you can handle for 1-3 minutes. Cold as you can handle [...]

WOD 7/27/10

Hanstand Skill Work Then…. “Tabata Triathlon” Turf Sprints 3 minutes rest Sprinters Sit-ups 3 minutes rest Row for calories * Score = lowest # round for all 3 exercises Ex. 5 turf sprints + 10 sprinter sit-ups + 6 calories = 21 Crossfit – Functional Fitness? 53 Ways to Build Muscle, Gain Strength & Be [...]

WOD 7/26/10

3 Rounds for reps: 1 minute Deadlifts rest 1 minute 1 minute Walking Lunges rest 1 minute 1 minute Row for Calories rest 1 minute 1 minute Shoulder to Overhead (Press, PP, or Jerk allowed) rest 1 minute Sharp getting full hip extension on his DB Squat Cleans at the CFGames

WOD 7/25/10 – Rest Day

Rest Day Open Training 2 – 5 pm Who’s planning on competing at CF Games Sectionals next year? What kind of training are you doing to prepare? Thoughts? Have a good Rest Day! 53 Ways to Build Muscle, Gain Strength & Be Awesome 35.    Run, jump, climb and crawl. It’s what your body was [...]

WOD 7/24/10 – Happy Birthday Whitney!

*** Happy Birthday Whitney *** Share The Pain Saturday! Teams of 2 For time: 200m Relay Run 100 DU’s ea. 200m Relay Run 80 Wall Balls ea. 200m Relay Run 60 Push-ups ea. 200m Relay Run 40 Burpees ea. 200m Relay Run 20 Pull-ups ea. * Other than the run, only 1 person working at [...]

WOD 7/23/10

“Progressive Pain” from Nepa Crossfit AMRAP in 20 Minutes: 100m Run / 1 Pull-up 100m Run / 2 Pull-ups 100m Run / 3 Pull-ups Etc……… We are all about EASY exercise and NOT sweating! In fact, if you’ve seen an infomercial for it we probably have it at Crossfit Maximus JUST KIDDING! 53 Ways to Build [...]

WOD 7/22/10

1 – 15 Rep Ladder for time: KB Swings Squat Thrusts * Squat Thrust = Burpee without a push-up – All Squat Thrusts will have a jump at the end – All KB Swings will be “American” (if done correctly) Crossfit…. we travel in packs 53 Ways to Build Muscle, Gain Strength & Be Awesome [...]

WOD 7/21/10

5 Minute AMRAP 10 Thrusters 10 KTE’s Rest 5 Minutes 5 Minute AMRAP 10 Thrusters 10 KTE’s * Post TOTAL number of complete rounds! Yes, sometimes the mobility warm-up is monotonous.  But the coaches use this warm-up religiously!  Above the CFM Affiliate Team goes through the mobility warm-up together.  No Excuses! 53 Ways to Build [...]

WOD 7/20/10

1 Heavy Power Clean every 30 seconds for…. for 20 minutes Post load used * Failed rep = 3 burpees  (This is a slippery slope you don’t want to go down) Congratulations CFM Affiliate Team You guys did an outstanding job of representing CFMaximus at the 2010 Crossfit Games! Enjoy the much deserved break! Big [...]

WOD 7/19/10 – Mondaze

“Interval Candy” Candy = 3 Ring Row, 6 Air Squat, 9 Jumping Jacks 3 Min of Candy Rest 3 Min 2 Min of Candy Rest 2 Min 1 Min of Candy Rest 1 Min 2 Min of Candy Rest 2 Min 3 Min of Candy * post Total # of Rounds completed 53 Ways to [...]

WOD 7/18/10 – Rest Day

Rest Day! Foam Rolling, it’s never a bad idea. 53 Ways to Build Muscle, Gain Strength & Be Awesome 8.    Use a lacrosse ball on your piriformis and upper back. You’ll hate me at the time but will thank me later. *  This is seriously very painful when done properly on the upper back.  I [...]

WOD 7/17/10 – Share The Pain Saturday

Share The Pain Saturday Bring a friend! Remeber:  We will only be having 9:30 am & 11:00 am Group WOD’s Today.  NO 3:00 pm WOD! Teams of 2: One person does conditioning / the other does AMRepsAP of movement 400m Ball Run / Sandbag Cleans 500m Row / KTE’s 400m Ball Run / Sandbag Squats [...]

WOD 7/16/10 – Affiliate Competition Day 1

Walking Lunge 100 ft 21 Ball Slams / 21 Mountain Climbers Walking Lunge 100 ft 15 Ball Slams / 15 Mountain Climbers Walking Lunge 100 ft 9 Ball Slams / 9 Mountain Climbers Today marks Day 1 of the Crossfit Games Affiliate Team Competition for Crossfit Maximus! 53 Ways to Build Muscle, Gain Strength & [...]

WOD 7/15/10

5 Rounds for time: 10 Push-Presses 15 KTE’s 20 DU’s 53 Ways to Build Muscle, Gain Strength & Be Awesome 5. Do fewer things better. ADD is a very bad thing. Pick the most productive exercises and methods and get good at them. It’s the best way to make long term progress.

WOD 7/14/10

DL Work Followed By … AMRAP in 10 Minutes 5 Power Cleans 200m Run 53 Ways to Build Muscle, Gain Strength & Be Awesome 4.    But know when to back off. Deload weeks should be taken after 3-8 weeks of intense training. * This is completely overlooked my most Crossfit Programs.  The fact is, and [...]

WOD 7/13/10

21-18-15-12-9-6 reps for time: Pull-ups Push-ups Sit-ups 53 Ways to Build Muscle, Gain Strength & Be F*ckin Awesome 3. Set PR’s as often as possible. You can’t do the same thing over and over and expect to see any results. Setting PR’s ensures results and fun. * On that note:  PR doesn’t have to be [...]

WOD 7/12/10

“San Francisco Crippler” For Time: 30 Back Squats 1,000m Row 53 Ways to Build Muscle, Gain Strength & Be F*ckin Awesome! 2. Train for performance increases from workout to workout. It’s very hard to see size gains or even fat loss gains from day to day but you can see performance improvements on a regular [...]

WOD 7/11/10 – Rest Day

Rest Day Open Training 2 – 5 pm The Truth

WOD 7/10/10 – Happy Birthday Jordan!

*** Happy Birthday Jordan Baker *** Congratulations, you just saved a TON of money on your car insurance! Share The Pain Saturday, bring a friend! Teams of 2 5 Rounds for time: 25 MB DL 25 MB Ground 2 OVHD 200m Partner Run w/ Ball OVHD (switch as needed) 25 MB Sit-up Tosses Just Cheesin’! [...]

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