CrossFit Quantico

July 30

2010-07-30T17:53:00.000-07:00

We have not maintained this blog for quite some time now, however we still have a group of dedicated athletes in search of elite fitness. If you are interested in changing your routine and challenging yourself both physically and mentally amongst a tight knit community, come out for a wod on Hospital Point.

CFQ 1-29-2010

2010-01-30T06:31:00.000-08:00

WOD:

Back Squat

1-1-1-1-1-1-1-1

Post weight to comments.

CFQ 1-28-2010

2010-01-28T19:59:00.000-08:00

WOD:

Alternating Tabata

Push up/Squat

Post lowest number completed to comments

CFQ 1-27-2010

2010-01-27T15:05:00.000-08:00

Warm up:

Smokestack run
2 rds of 15 squats/10 sec handstand hold

Clean/OHS work with PVC

WOD:

AMRAP in 10 Min of
7 cleans
7 OHS
200m Run

Scaling options were 95#, 65#, 45#, or Med ball and PVC.

CFQ 1-26-2010

2010-01-27T15:03:00.000-08:00

Warm up:

Smokestack Run
3 rds of 10 Pass throughs, 10 OHS

Front Squat/Thruster work w/PVC

WOD:
5 rounds for time of
Row 500m
135# thruster 7 reps

CFQ 1-25-2010

2010-01-27T14:57:00.000-08:00

Warm up:

Dynamic Stretching
Deadlift work with PVC

WOD:

15 DL 225#
50 pull ups
12 DL
40 Pull ups
9 DL
30 PU
6 DL
20 PU
3 DL
10 PU

Rough on the hands to say the least!

CFQ 1-21-2010

2010-01-21T13:09:00.000-08:00

Warm up:
Smokestack Run
3 rds of Cindy

WOD:

100 Burpees Pull ups

Scaling options were reduce reps or do 10 rds of 10 burpees/5 pull up progressions.

CFQ 1-20-2010

2010-01-20T18:03:00.000-08:00

WOD:
Fight Gone Bad

3 rounds for reps of
1 minute wall ball
1 minute 75# SDLHP
1 minute 20" box jump
1 minute 75# push press
1 minute row (calories)
1 minute rest

post total reps to comments

CFQ 1-19-2009

2010-01-19T18:24:00.000-08:00

Warm up:

Smoke stack Run
26 steps walking lunge
15 Squats
PVC Deadlift Drills

WOD:

Deadlift 3-3-3-3-3

CFQ 1-15-2009

2010-01-19T18:22:00.000-08:00

WOD:
3 rounds of
100 foot Wheel Barrow Walk
2 Minute Handstand Hold
15 HSPU

Scaled as necessary

CFQ 1-14-2010

2010-01-14T18:56:00.000-08:00

Warm up:
Smokestack Run
Bear Crawls
Crab Walk
Overhead Lunge
Pass Throughs

WOD:
Modified Lynne

5 sets for max reps of:
Ring Push ups
Pull ups

CFQ 1-13-2010

2010-01-13T17:57:00.000-08:00

WOD:

3 rounds for time of:
50m walking Lunge
100m standing broad jump
200m run

A little math on the fly was included in this one... Good push by Linda. We are all trying to keep up with her on the bodyweight stuff!

CFQ 1-12-2010

2010-01-13T17:55:00.000-08:00

WOD:

FRAN

Need I say more? Great job by Capt Wagner with a PR and now under the 5 minute mark!!!

CFQ 1-11-2010

2010-01-13T17:51:00.000-08:00

WOD:

Push Jerk
1-1-1-1-1-1-1

Good Job going overhead today. Starting position is important on this one. Transfer that power from the heels up and once again, BE DYNAMIC!!!

CFQ 1-7-2010

2010-01-13T17:48:00.000-08:00

WOD:

Power Clean
1-1-1-1-1-1-1

Athletes were moving some big weight today! Remember to open up those hips and be dynamic on this lift!

CFQ 1-6-2010

2010-01-13T17:45:00.000-08:00

WOD:
5 rounds for time of:
50 Wall Balls
25 Pull ups

A real gut check here....

CFQ 1-5-2009

2010-01-05T15:53:00.000-08:00

Warm Up:
400m Run
Bear Crawl
Crab Walk
Plank Walk
Alligator Walk
Pass Throughs
Muscle up Progressions

WOD:
3 rounds for time of:
12 Muscle ups
75 Squats

Scaled as needed. Options were 3 pullups/3 dips per muscle up or muscle up progressions. Good effort by all. For those that had difficulty with this one way to hang tough!

CFQ 1-4-2010

2010-01-04T18:13:00.000-08:00

Warm up:
400m Run
50m Walking Lunge
10 Push ups

WOD:
AMRAP in 15 min:
100m Sprint
10 Burpees
100m Sprint
10 Burpees

Great way to kick off the New Year at CFQ. As usual, cold and windy... Good showing in some crappy weather...

CFQ 12-30-2009

2009-12-30T13:45:00.000-08:00

Warm up:
PM Ammo Run
2 rounds of Cindy

WOD:
Row 5K

Damn, it's cold out there!

CFQ 091229

2009-12-29T16:48:00.000-08:00

Warm Up:
2 rounds of
10 Sec Handstand Hold
10 OHS
200m run

2x Burgener Warm Up

WOD:
Snatch 1-1-1-1-1-1-1

Good effort today by those that braved the wind! The snatch is a complex and difficult move that needs to be practiced and refined over time. Great work by those first timers and DON'T GET FRUSTRATED! Hang tough!

CFQ

2009-12-28T16:33:00.000-08:00

Warm up:
Shoulder Circles
Practice Double Unders

WOD:
Row 5k

Small showing today due to athletes being on leave for the Christmas break. Weather wasn't that bad today. Substitute was a 5K run due to lack of rowers...

CFQ

2009-12-22T17:38:00.000-08:00

WOD:
Diane

21-15-9
225# Deadlift
Hand Stand Push ups

CFQ 6 Nov 2009

2009-11-06T09:22:00.000-08:00

Warm Up

10 Arm Circles Fwd & Back
10 Pass Throughs w/ PVC
2x 10 Sec Hand Stands

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

CFQ 5 Nov 2009

2009-11-05T09:24:00.000-08:00

Warm Up
10 Pull ups
10 Squats
10 Pushups
60 Sec Samson Stretch

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

CFQ 4 Nov 2009

2009-11-04T10:08:00.000-08:00

Warm Up

Dock Run
10 - Pass Throughs
10 - Squats
10 - Pushups

WOD

AMRAP in 15 Min

10 KB Swings
10 Ring Pushups
10 Box Jumps

Post number of completed and partial completed rounds in comments.

CFQ 3 Nov 2009

2009-11-03T12:04:00.000-08:00

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Post times in comments:

CFQ 2 Nov 2009

2009-11-02T12:05:00.000-08:00

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

CFQ 30 Oct 2009

2009-10-30T10:43:00.000-07:00

Warm Up

Smoke Stack Run
3 sets of 3 broad jumps
2 x 25' Walking lunges
20 Air Squats

WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders (Subs Tuck Jumps or 4 Single jumps = 1 DU)
Sit-ups

Work to achieve the double under - increasing reps of singles is truely not a substitution for the double under.

Post time to comments.

CFQ 29 Oct 2009

2009-10-29T10:41:00.000-07:00

Warm Up

PM AMMO
2x Cindy
20 Sec Samson Stretch each side
Quad & Ham Stretch

WOD
Back Squat 5-5-5-5-5 reps

Post loads to comments.

CFQ 28 Oct 2009

2009-10-28T10:17:00.000-07:00

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups - sub 4 pullups + 4 dips for each muscle-up
4 Handstand Push-ups
8 2-Pood Kettlebell swings - scale as needed

Post rounds completed to comments.

CFQ 27 Oct 2009

2009-10-27T04:19:00.000-07:00

Warm Up

Smoke stack run
25' walking lunge x 2
10 Dips x2
10 pullups x2

WOD
For Time:
5 DL 275lb
10 Burpees

Record times in comments

CFQ 26 Oct 2009

2009-10-26T04:17:00.000-07:00

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

CFQ 23 Oct 2009

2009-10-23T11:24:00.001-07:00

Coaches Choice!

Warm Up:
Jog Bldg 2000
2xcindy
PM Ammo

Grass Drill
Butt kickers, high knees, crossovers

WOD
3 rds each for time:
50 m Sprint followed by 8 KB Swings, 100 M sprint 8 KB swings, 50 M Sprint
The above combo = 1 Round
RX'd KB weight 70lb/35lb - scale as needed
Total for the round is 200m sprint and 16 KB swings per round

Record times for each round in comments:

CFQ 22 Oct 2009

2009-10-22T11:18:00.000-07:00

WOD
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

CFQ 21 Oct 2009

2009-10-21T09:43:00.000-07:00

Warm Up
PM AMMO
5 Push ups
10 OHS
5 Push ups

WOD
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CFQ 20 Oct 2009

2009-10-20T17:10:00.000-07:00

Warm Up
50 Single Jump ropes
20 Fwd/back arm circles
10 Sec Handstands x 2

WOD
Weighted Pullups
1-1-1-1-1-1-1

Record weights in comments

CFQ 19 Oct 2009

2009-10-19T17:13:00.000-07:00

WOD

AM
For time:
5 Bar Muscle ups
5 Clean and jerks @ 135lbs

PM
For time:
21 SU & Push ups
Run 400 meters
18 SU & Push ups
Run 400 meters
15 SU & Push ups
Run 400 meters
12 SU & Push ups
Run 400 meters
9 SU & Push ups
Run 400 meters
6 SU & Push ups
Run 400 meters
3 SU & Push ups
Run 400 meters

record times in comments

CFQ 14 Oct 2009

2009-10-14T10:12:00.000-07:00

Warm Up
Dock Run
Complete 2 X
10 Sec Hand Stand
5 Pullups
15 Squats

WOD

Complete exercises in order
Squat
Shoulder Press
Deadlift

Post total score (combined weight) in comments

CFQ 13 Oct

2009-10-12T17:23:00.000-07:00

WOD
"Elizabeth"
21-15-9 of
135# full squat cleans
ring dips

post times to comments

CFQ 12 Oct

2009-10-12T17:19:00.000-07:00

WOD "Fran"
For those that hit the WOD over the weekend post your times. I felt compelled to post as a I broke my previous PR by over a minute this morning with my wife Holly running the stopwatch and counting. I was pleasantly shocked when she said 3:32.
Ready for Elizabeth tomorrow morning.

CFQ 9 Oct 2009

2009-10-09T11:24:00.000-07:00

"A WHOLE LOTTA PULLIN"

Warm Up
400 M jog
Complete 2 rounds
15 Squats
5 Pushups
15 Pass throughs

WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95/65lb, 21 reps
Pull-ups 15 reps

Post totals to comments

CFQ 8 Oct 2009

2009-10-08T11:27:00.000-07:00

Warm Up
Coach Directed

WOD
Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

CFQ 7 OCt 2009

2009-10-07T11:31:00.000-07:00

COACHES CHOICE

Warm Up
Smoke stack run
Complete 2 rounds
15 OHS
10 Pushups

WOD
In teams of two. Both athletes complete the exercise before the next exercise can be started. Only one athlete is working at a time.

3 Rounds for time
100 M Sprint
20 Push Press 45lb bar
20 KB Swings 1.5/1.0
50 Jump ropes
Smoke stack run - as a team

Post times in comments

CFQ 6 Oct 2009

2009-10-06T10:43:00.000-07:00

Warm Up
Smoke Stack run
2x10 Pushups
2x10 OHS
2x10 sce H/S
Muscle-up skill progression work

WOD
30 Muscle-ups for time

Scales
120/60 Pull-ups
120/60 Dips

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. The CrossFit Journal, The Muscle-up, November 2002

Post times in comments

CFQ 5 OCT 2009

2009-10-05T10:05:00.000-07:00

Warm Up
Grass Drills
Med Ball Clean progressions

WOD
21-18-15-12-9-6-3
Power Clean 95lb/65lb
Sit-ups
Back Extensions "Superman's"

For time complete reps for each exercise.

On the Power clean concentrate on a big shrug and quickly getting under the bar to a solid rack position. Avoid curling the bar.

"The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement. The reason the clean is so critical to sports performance training is that it is a scalable way to develop power."
CrossFit Journal Issue 48 - August 2006 The Power Clean - Mark Rippetoe

Post times to comments

CFQ 2 OCT 2009

2009-10-04T04:50:00.000-07:00

Warmup:
Dock Run
10 Pullups
20 Squats
Samson Stretch
WOD
3 rounds for time of:
1000m row
1 mile run

This was originally going to be a 10K day, but I thought of how much everyone hates the transition from the row to the run. So I thought, why not do some more of that. This WOD was filled with suckiness, and the unseasonable humidity was an added bonus.
A great huzzah to Dave Wallis, who not only smoked me on the WOD (31:45), but did it after having played a tough 60 minute game of Ultimate in the AM. Impressive.

CFQ 1 OCT 09

2009-10-01T08:20:00.000-07:00

Warm Up
PM Ammo
20 Squats
2x 10 sec Handstand - use wall
10 kipping swings
PVC Drills

WOD
5 Rounds for time
10 Clean & Jerk 95lb/65lb (scale as needed)
10 Burpee's

Post times to comments.

This routine provided the athletes with a nice dose of work. Good combination of pull and push all under weight. The cooler temps certainly are a bonus.

CFQ

2009-10-01T08:14:00.000-07:00

Josh and Tanya Wagner hosted me (Rod Montgomery) at CrossFit Apex 28 & 29 Sep 09. They are gracious, down to earth folks just like you see in the videos/radio spots of them on the main site. They don't go any easier on the WOD just because you're a guest at their box, like it should be. Drew Thompson ran their Cert. So they remember him well. It was an awesome time. CrossFit is family where ever you go.

CFQ 30 SEPT 2009

2009-09-30T08:43:00.000-07:00

Warm Up
Smoke Stack Run
10-15 Pullups or kipping swings
30 Sqauts
Samson Stretch

WOD
2 x 500 M Row
2 x 400 M Run

Athletes can begin with the row or the run. Max effort on both with 4-5 min rest between each event. Example: Row/rest, Run/rest, Row/rest, Run/rest

Keep track of your times for each event and post all four times to comments.

CFQ 29 SEPT 2009

2009-09-29T10:35:00.000-07:00

Warm up
Smoke Stack run
Arm Circles 15F/15R
10 Pass throughs
10 OHS
PVC Drils

WOD
For time:
Run 1 mile
50 Ring dips
25 snatches (95/65#)
50 Ring dips
Run 1 mile

Great job by all athletes. The Snatch is a complex movement and needs to be practiced regularly. The Crossfit Journal has several excellent video clips which all can view. I also recommend you invest in a PVC pipe and practice the snatch and all CrossFit movements on your own. Doing this will allow you to master the various techniques for the major lifts we do.

Record Times in Comments

CFQ 28 SEPT 2009

2009-09-28T10:33:00.000-07:00

Warm Up
Dock run
2 X Cindy

WOD
For time:
50 squats
50 pull-ups
50 push-ups
50 sit-ups
50 Box Jumps

Record times in comments

CFQ 25 SEPT 2009

2009-09-25T10:29:00.000-07:00

Warmup
2 x 10 OHS
2 x 10 dips

WOD
Three rounds of:
5 rep back squat;
Max reps pullups
Rest as needed between sets; weight is athletes choice

Record Weight and pull up reps in comments.

CFQ

2009-09-24T05:33:00.000-07:00

Warm UpPM Ammo run
2 x (Cindy)
Samson stretch

WOD
Max rounds in 20:00 of:
15 KB swings (1.5 pood/1 pood);
100 jump rope

Record rds + completed reps in comments

CFQ

2009-09-23T09:49:00.000-07:00

Warm up
Dockrun
50' walking lunge x2
Wall handstands 10 sec x2

WOD
With the clock running complete all exercises. Must complete dips before moving to pullups.
2K Row
75 Ring Dips
75 Pullups
1 Mile run

Ring Dips scaled to jump to support or bar dips
Pullups scaled using bands

Record your times in comments.
Great job and tremendous effort by all athletes. Keep up the good work and record your scores.

CFQ

2009-09-22T13:56:00.000-07:00

Warm Up

2 x Cindy

WOD

Deadlifts

3x3x3x3x3
or
1x1x1x1x1x1x1

Large turnout for the AM session forced Coach Ethan to call an audible - 7x1. Great work out there this morning by all. Michelle, Great Job on that DL, we knew you could do it!

"The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise.
CFJ Aug 2003 Greg Glassman

Post loads to comments!

CFQ

2009-09-21T14:16:00.000-07:00

Warm up

PM Ammo
15 OHS
15 Pushups
15 Kipping Swings
15 Situps
Samson stretch 15 sec each side

WOD
Wheel of Tabata 20 sec of work/10 sec rest
Tabata Row (calories)
Tabata Knees to Elbows (reps)
Tabata Thrusters 45 lb bar (reps)

Score will be the lowest number from each Tabata segment. For example if you lowest number of calories rowed was 6 record that number, if your lowest number of KTE was 5record that number and if your lowest number of Thrusters was 6 record that number.
Record scores in comments

CFQ

2009-09-17T02:46:00.000-07:00

16 Sept
Warm up:
PM Ammo run
2 rds 10 pull ups, 10 dips, 15 squats
WOD
Front Squat 1-1-1-1-1-1-1

Wes Bird and Paul Sowa posted top efforts and PRs today, both of them lifting 255. Great job fellas.
Post loads to comments

17 Sept
WOD
20 min AMRAP
15 Bar Dips
10 L pullups
50 ft walking lunge

Post rounds to comments

CFQ: Diane

2009-09-15T12:26:00.000-07:00

Warm-up:
PM Ammo run
Deadlift progressions

WOD:
21-15-19 reps of the following couplet:
Deadlift at 225#
Handstand push-ups

CFQ

2009-09-14T17:06:00.000-07:00

Warmup:
PM Ammo run
2 rds of 20 squats and 10 pushups

WOD:
"Filthy Fifty"
50 reps of:
Box Jumps
Jumping Pullups
45# Push Press
Walking Lunge
Back Extension
Wall Ball
Burpees
Double Unders
1 pood Kettlebell Swings
Knees to Elbows
For time:)

Keith and Dave lit it up in the AM, finishing as Rx in around 24:00. Good job fellas. Kudos to Linda who completed all the reps for the first time, and as Rx on everything except KTEs. Congrats Linda for a great effort.

Post time and scaling to comments

CFQ: The Tower of Power

2009-09-11T18:01:00.000-07:00

Warm-up
PM Ammo Run
5 Handstand pushups (with spotter)
10xPass-thrus
10xShoulder openers
SP/PP/PJ Progressions

WOD
Shoulder Press: 1x1x1x1x1
Push Press: 3x3x3x3x3
Push Jerk: 5x5x5x5x5

Coaching Points!
I like to think of the body positioning and the movements associated with the press series as your "tower of power." Why? Because it helps us visualize calling up the explosive core to extremity power that's needed to press heavy weights overhead. The "tower" starts at our base with the drive through the heels, ascends to the explosive hip extension, continues to travel up our midline (using that strong skeletal structure as a natural conduit - remember the cue for the forearms under the bar, not in front of it, to take advantage of the strength of our skeletal structure), and electrocuting that bar in the press overhead. Here are some important take-aways to keep in mind for when you practice these movements on your own time:

In the press series, more power can be generated by keeping our bodies in a straight line (aligned with the midline, in essence) from the feet all the way to the overhead position. The weight will travel easiest along the straightest line possible, so remember to set the conditions for that by keeping your body straight up and down - from feet to head (and forearms!).

Capitalize on the natural strength and reinforcement provided by our skeletal structure. This is specifically manifested with the forearms, since keeping them under the bar allows the power generated at the hips to travel up the forearms directly into the bar. Moving the forearms too far forward of the bar removes that skeletal structure and places the entire load of the bar on the wrists alone at that point of the press. Is there any wonder why we miss the lifts at heavier weight when we make that mistake?

If your lumbar area is sore right now, it's because it was mushy during the heavier presses. Fix that next time by making a deliberate effort to tighten the core and midline and taking a deep breath before each press. That'll eliminate most of the mushy slack that's present when you don't do those things, and which cause that tweak you're feeling down there right now.

Do you really think you can master the push jerk if you only do it once every 6 weeks, under heavy loads, like we do it now? The answer is no. It's an incredibly athletic and complicated movement for our neuromuscular system to wrap itself around. So get the broom or the PVC pipe out and practice the two progressions we practice in warm-ups or cool-downs in the off-time. I promise those'll contribute to a better push-jerk when it comes time to get under load again. And in case you don't know what progressions I speak of, they are 1) the big jump/hip extension without the press and 2) the dive under the bar or the snatch balance technique. Put them both together and you've got an exaggerated replication of the push jerk.

Nice work today by the 1130 athletes! Hang tough!

CFQ

2009-09-10T17:50:00.000-07:00

Warmup
PM Ammo loop
2 rds "Cindy"
WOD
3 rds for time:
30 Wall Ball
30 Box jumps
400m run

This is a scaled down "Kelly" to meet a time/intensity target in our programming. I don't think anyone missed the two rounds we cut off. Wes Bird and Matt Howes put in real legit performances today.

Post time and scaling to comments

CFQ

2009-09-09T07:01:00.000-07:00

Warm Up:
Stretch individually

WOD:
Run 5K and Row 2K

Very strong performance by Keith today. This was tough at transition point regardless of whether you ran first then rowed or rowed first then ran. Great Job by all athletes.

post times in comments

CFQ

2009-09-08T09:30:00.000-07:00

Warm Up:
Cindy X2

WOD:
AMRAP in 10 minutes
5 Ring Dips
10 Pull Ups
15 Double Unders

A quick yet potent dose for the QCF crew. Record your rounds in the comments section.

PLYO BOXES

2009-09-08T05:02:00.000-07:00

New Plyo Boxes are coming - worked on them this weekend and should have a couple in the box soon. Building two more that will be 24" tall. The two athletes I was coaching this weekend refused to train - maybe the coach needs to demo the proper technique!

OHS Heavy!!

2009-09-03T18:25:00.000-07:00

Warm up:
Pm Ammo
100m Sprint x 4
OHS work w/ PVC pipe

WOD
3x3x3x3x3 Over Head Squats

The Overhead Squat
Want to work your "core"? Than the overhead squats is what you should be doing. The overhead squat is the ultimate exercise for mid-line stabilization. It is, however, a very humbling movement. Hang Tough!!

Post loads to comment

CFQ

2009-09-02T17:21:00.000-07:00

Warmup
Practice Double Unders
3 rounds of "Cindy"
WOD
10 min. AMRAP
200m Run/ 5 Burpees

In the morning session, Dave & Keith had a good race going this morning. Keith had the early lead, but Dave came back strong toward the end.

The lunch session truly got to take advantage of the great weather. Brock was a beast, cranking out 7&1/2 rds. MOTO.

Post rounds to comments

CFQ

2009-09-01T17:19:00.000-07:00

WOD
30 min. AMRAP
10 DL @ 225#/155#
30 24in. Box jumps
500m row or 400m run

Both Morning & Lunch sessions were awesome today. Great intensity for a long, hard slog. Special thanks to Coach Tom "Tommy Two-Guns" Bertram for this trip to the pain cave.

A big Welcome Back to Hope Wallis! We missed your intensity & athleticism

Post rounds and scaling to comments.

CFQ

2009-08-25T16:15:00.000-07:00

Warm Up (1130):
PM Ammo
5 Pull Ups
10 sec Hand Stand
5 Pistol Squats Each Leg

WOD:
In teams of 3 with a continuously running clock for 20 minutes, 2 minute intervals of Row, 1.5 Pood Kettlebell Swings, Push Ups.

CFQ

2009-08-24T17:51:00.000-07:00

Warm Up:

PM Ammo
1 Round of Cindy

WOD:
4 Rounds for time:
400m Run
50 Squats

CFQ: NANCY

2009-08-21T07:04:00.000-07:00

Warm up:

PM Ammo "Heavy" w/dynamax ball 20/14lb overhead active shoulders
3 x Handstands hold 10 sec w/spot
10 x Shoulder openers (from a dead hang swing as if doing a kip but don't pullup)
15 Squats

Review OHS movement

WOD: Nancy

5 Rounds for Time
400 M Run
15xOHS 95lb/65lb (scale as needed)

Overhead Squat
Core strength is the level by which you keep the mid-line stabilized. There are few movements that rival the OHS for core development. It also allows us to test shoulder flexibility, your ability to handle load overhead and communicate the differences between an “active” and “passive” shoulder and how they both affect performance.
“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power– unsurpassed.”
-Greg Glassman (CrossFit Journal #36 [Aug.2005])

Post times

CFQ: GRIFF

2009-08-20T11:26:00.000-07:00

Warm-up
400 m jog
25m walking lunge
25m jump
25m high knees
75m backward run

WOD
"Griff"
for time:
800m run forward
400m run backward
800m run forward
400m run backward

scaling was accomplished by halving the distance

Closer
3 x L sit (scaling to hanging L-sit or L-sit with knees to chest)
3 x stadiums
100 push-ups for time

Great job at the track by all athletes. The track is a great asset for us to use...constantly varied. Good job getting all the way down on the push-ups. Remember to keep your head up and out of the way so that it does not prevent you from going all the way down to the bottom of the push-up. Your nose touching b/c your bent over at the neck doesn't count!

Today's workout: In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

CFQ: Fight Gone Bad!

2009-08-19T05:38:00.000-07:00

Potomac River at 0600. The calm before the pain storm.

Fight Gone Bad!
3 Rounds of (5) stations at 1:00 per station. 1:00 minute of rest between rounds.

Row
Wall Ball Shots (20#/14#)
Sumo Deadlift High Pull (SDHP) (75#/53#)
Push Press (75#/53#)
Box jumps

Score is calculated by the total number of reps completed at each station for all three rounds. Rowing score is counted by the number of calories.

A few things to remember:
On the box jumps, stepping up is scaling because it requires less work. Remember to open your hips, too.
On the row, keep that good lumbar curve throughout, don't let your head drop and your back round out, you lose power that way.
On the SDLHP, remember to stay on your heels.

Post score to comments!

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18 Aug -
5K Run/Row

Unfortunately the Pool Session did not work out for CFQ today.

Post your times to comments!

CFQ: Going Overhead!

2009-08-17T05:58:00.000-07:00

Warm-up:
400m "odd object" run (20/10# med ball)
Shoulder rotations
Pass-thrus
Shoulder openers on the pull-up bar

WOD:
Shoulder Press: 1 rep x 5 sets
Push Press: 2 reps x 5 sets
Push Jerk: 3 reps x 5 sets

Cash Out:
Push jerk skill drills! The physiology of the push jerk is something that every CrossFitter should continue to practice. As loads become heavier, we have the tendency to either mute the hip extension or fail to get under the bar fast or deep enough to complete the lift. The fix:

Practice the dip and drive with an exaggerated jump from the heels (no press) to program your body to perform the explosive hip extension.
Practice the "snatch balance" movement as it translates to the jerk. Hold the bar in the rack position, then drop quickly into the second dip while holding the PVC pipe in place.
Depending on your particular weakness, practice those two movements separately and then together to program both the explosive hip extension and the drop under the bar in the jerk.

The presses are excellent exercises to develop both the "power zone (hips and trunk)," the upper chest and shoulder girdle and that good, explosive core-to-extremity (C2E) power from the hips. Power in the presses translates to power in many of life's physical challenges.
As the weight gets heavier, remember the following:

Stay back on the heels until after the hip opens so that the explosive power from the posterior chain (glutes and hamstrings) isn't forfeited. Rocking forward on the toes and relying on power from the quadriceps during these lifts is a recipe for missed lifts at heavier loads.
Feeling pain in the lower back during heavier lifts or toward the end of the WOD? That's probably due to surrendering midline stability at the lower back. Remember that all lifts should be preceded by the athlete "bomb proofing" his or her core and taking a deep breath to further stabilize the spine.
That swaying back and forth at the lock-out comes from an unstable load overhead. That's why active shoulders at the top of the press are important.
The dip-drive in the push press and push jerk are violently quick movements. Get down and back up as quickly and as explosively as you can - don't stall at the bottom!

The push jerk is a complicated movement even for some seasoned CrossFitters. Find a PVC or a broom at home and practice the exaggerated jump and hip extension until opening the hip at the top of the drive becomes second nature. Once you're there, add the press and don't be afraid to drop low on the second dip!

CFQ

2009-08-14T06:59:00.000-07:00

Warm-up
PM ammo
2 x Cindy
2 x 15 sec handstand
PVC drills

WOD
AMRAP in 10 min
250m row
12 thrusters (#95/#65)
200m run
12 thrusters (#95/#65)

CFQ

2009-08-13T17:04:00.000-07:00

Warm-up
am class
2 laps
10 squats
10 push-ups
pm class
10 each push-ups, sit-ups, squats

WOD
team of 4
52 lengths
200 push-ups
40 lengths
300 sit-ups
32 lengths
400 squats

team of 3
39 lengths
150 push-ups
30 lengths
225 sit-ups
24 lengths
300 squats

The pool has been an excellent augment to our CF work-outs. It will be a shame when the pool closes and we have to put away our suits for the winter. A great effort by all. Wilson made huge progess today by putting his face in the water...GREAT JOB Wilson! And, in the men vs. women the gals kicked some serious boy butt!

CFQ

2009-08-12T17:04:00.000-07:00

WOD
AMRAP in 20 min
7 shoulder to overhead (95#/65#)
300 m run (pm ammo)

CFQ

2009-08-11T17:03:00.000-07:00

WOD
3x10 OHS

CFQ

2009-08-10T17:25:00.000-07:00

Warm-up
Smokestack run
Cindy
Med-ball cleans

WOD
"Badger"
3 rounds
30 cleans (95#/65#)
30 pull-ups
800m run

Scaling was accomplished by reducing weights and/or using bands/jumping for pull-ups. It was hot and humid for the afternoon crew...but everyone did all 3 rounds. Way to Hang Tough!

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007.

CFQ

2009-08-07T07:04:00.000-07:00

WOD
Tabata Something Else
20 sec on/10 sec off - 8 rounds each event (16 min total)
score is lowest of each event
pull-ups
push-ups
sit-ups
squats

CFQ

2009-08-06T18:43:00.000-07:00

Warm-up
Smokestack run
Cindy

WOD
"Fran"
21/15/9
Thruster 65#/95#
pull-ups

Scaling was accomplished with lower weights and the use of the band. It was tough for the morning crowd who had to deal with the rain and wet bars. Kudos to everyone who showed up for "one of the girls that makes us cry."

CFQ

2009-08-05T18:40:00.000-07:00

WOD
pool workout
6 rounds

5 min swim (1 length any stroke/1 lap underwater)
2 min rest

scale to 3 rounds of the underwater swim or no rounds with underwater swim.

W continue to broaden our training with swimming. This was a great workout and was suited to all levels of swimmer.

CFQ

2009-08-04T18:40:00.000-07:00

WOD
Deadlift
1x1x1x1x1x1x1

CFQ

2009-08-03T18:39:00.000-07:00

WOD
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

CFQ: Hand Maintenance

2009-07-31T09:12:00.000-07:00

After noticing a couple of comments from some of our athletes dealing with torn calluses or blisters, it is worth going over the some basics again just as a reminder.
1. Maintain your hands. Get a scraper, pumice stone, even a butter knife. Soak your hands in hot water, or immediately after a shower, and smooth those calluses out.

2. Chalk can be both a plus and a minus. Chalk absorbs moisture, improving your grip. However on hot steamy days, which are not uncommon here in Virginia, you might be sweating more than any amount of chalk can overcome. In this case it just becomes grit between your soft sweaty hand and the bar.

3. There are several articles in the Crossfit Journal that address what to do when you get a rip. If you are not a Journal subscriber, become one.

4.There are very few things we do in Crossfit that don't require the use of the hands. When you mangle them, you impare your ability to train for at least a week or more. What I have learned is that I need to make a call during a WOD if it is worth it to keep pushing. Sometimes discretion is the better part of valor, to allow you to reach your personal goals. Sometimes you just go for it and leave the blood on the bar. Just food for thought.

5. If you already have rips, you need to let them heal. If you don't, you are blunting your progress. After initial care, apply Vitamin E a couple of times per day. On days with a heavy dose of pullups, you might scale it in some way that is less damaging. SDLHPs are a fair sub, as are ring pull-ups, both of which create less friction than a regular pullup. Appropriate scaling to compensate for an injury just makes sense.

Hang Tough

CFQ

2009-07-31T06:05:00.000-07:00

WOD
10K

CFQ

2009-07-30T18:04:00.000-07:00

WOD
"Josh"
21 OHS, 42 pull-ups
15 OHS, 30 pull-ups
9 OHS, 18 pull-ups

CFQ

2009-07-29T19:03:00.000-07:00

Warm-up
run around 2200
2 x 10 pull-ups/10 dips

WOD
AMRAP in 15 min
15 push press (95#/65#)
200 m run

A Hang Tough kind of workout.

CFQ

2009-07-28T17:45:00.000-07:00

Warm-up
2 x run to dock/Cindy

WOD
5 x 3 Deadlift

There are a lot of essential parts to this movement. Remember...feet planted hip-width apart, good stance with hamstrings engaged, push through the heels maintaining that good lumbar curve until the bar is past your knees. Core strength is key in the portion of the movement from just below to just above your knees.

"Your life becomes the thing you have decided it shall be."
– Raymond Charles Barker

CFQ

2009-07-27T17:18:00.000-07:00

WOD
Team workout
Teams of 2-
As many squats as possible in 20 minutes
One member squats while the other member swims to the other side of the pool, does 5 burpees , and swims back to the starting point
Switch and repeat

CFQ

2009-07-24T20:52:00.001-07:00

WOD
AMRAP
400m run
25 double-unders

CFQ

2009-07-23T20:51:00.000-07:00

WOD
21/15/9
Backsquat (135#)
Air squat

CFQ

2009-07-22T20:49:00.000-07:00

WOD
"Hansen"
5 rnds:
30 x KB swing (2 pood)
30 x Burpee
30 x Sit-ups

CFQ

2009-07-21T03:02:00.000-07:00

Warm-up
Smokestack Run
2 X Cindy

WOD
"Trevor"
Team workout
150 pull-ups
200 push-ups
250 sit-ups
300 squats

Great effort by all. The afternoon group of 3 beat the morning group by 1 sec!

CFQ

2009-07-17T17:37:00.000-07:00

Warm up:
PM Ammo Run
20 Dips
20 OHS
Front Squat and Push press PVC Drills

WOD:
21 Thrusters (95 or 65 #)
21 Box Jumps
21 Burpees
21 Wall Balls
21 Push Press
21 Pull Ups

CFQ

2009-07-16T19:46:00.000-07:00

0700
Warm Up:
2200 lap w/ 10 push ups. 20 sit ups, 30 squats, and 10 pullups

WOD:
AMRAP in 20 min of
20 pull ups
20 Push ups
20 Sit ups
20 Squats
400m Run

1130
WOD:
AMRAP in 20 min of
Swim 1 lap
10 push ups
Swim 1 lap
10 Squats

Post WOD and rounds to comments.

CFQ

2009-07-15T18:19:00.000-07:00

Warm Up:
Cindy X 1
Pass Throughs
Snatch Drills

WOD:
5 X 5 Snatch

CFQ

2009-07-14T18:38:00.000-07:00

Warm-up
wheelbarrows
planks
snatch drills
-OHS and pressing snatch balance
-hang power snatch and hang snatch

WOD
deconstructed Fran
21/15/9
HSPU
squat
pull-up

Great job today...tough work-out. It's a good day to push on the intensity. Brock did a great job with all the HSPUs!

CFQ

2009-07-13T16:19:00.000-07:00

Warm Up:
Dock Run
30 Double Unders
Medicine Ball Cleans

WOD:
Squat Clean 7 X 1

Remember, start heavy, stay heavy. Each lift after the first or second one should cause a reasonable amount of apprehension for the athlete, as that is the only way to push yourself.

"A strong positive mental attitude will create more miracles than any wonder drug." - Patricia Neal

CFQ

2009-07-10T20:36:00.000-07:00

Warmup
3xCindy

WOD
AMRAP in 20 minutes
15 KB swings (1.5/1 pood)
10 Burpees
100 Jumpropes

Great effort by both morning and afternoon classes. Remember to use your hips while doing the KB swings and look straight ahead during the jumpropes (that will keep you from dancing around.) It was a gut-check workout...Top's favorite comment for this particular workout: "That workout was sucky."

Way to hang tough!

CFQ

2009-07-09T16:40:00.000-07:00

Warmup:
Smokestack
MBC
Movement Preparation drills

WOD:
21 Thrusters 95/65
400m run
15 Thrusters
400m
9 Thrusters
400m

"Where's the cardio?"

Post times and scaling to comments