Friday, 02.03.12: WOD 120203

I know a lot of you have been asking and I finally have an answer, the success journals, i.e. WODbooks, should be delivered next Monday! 

Boise CrossFit will be registered for the 2012 Open Sectionals tmw. If you aren't on our email list for the team get ahold of us at Boisecrossfit@gmail.com and we'll keep you informed from week to week. If you already know about the open, you can sign yourself up and get connected with our Boise CrossFit team tmw!

Skill:
Ball ups, inverted hang, front lever, back lever

For time:
Three rounds
12 Deadlift 225# (155#), 50% of 1RM
24 Push-ups with hand release
36 Situps

Thursday, 02.02.12: WOD 120202

The muscle up seems to have changed quite a bit in the last 2-3 years. What was once a gymnastic skill and feat of strength has become more of a "let's see how much swing I can generate". I am just as guilty as anyone, especially in the quest for faster and faster times. Watch these videos, two have the same (INCREDIBLE) athlete, Annie Sakamoto (one of the original Crossfitters) doing muscle ups. One is about as strict as they get and the other includes nearly getting the feet parallel to the head on the swing. At it's heart, the muscle up should be done with zero swing, check out the third video to see. Obviously as crossfitters we are trying to get more work done faster, and the kipping muscle up lets us get there, but when we train and practice, it's important to know what these movements are "supposed" to look like. At the end of the day, being able to knock out a strict muscle up or two will significantly help your kipping muscle ups. Unfortunately, this skill doesn't work in the other direction. Work the strictest movement you are capable of in practice!!! It will pay off on game day.

Borrowed from roguecolumbus.com

Skill
5×3 Thruster
5×3 Muscle up or Muscle up transition
*We super set these movements i.e. 3 thrusters followed by 3 muscle ups or transitions

WOD
15 minute AMRAP
5 Thrusters 135/85, 155/95, 185/110
3 Muscle ups or 3 transitions

Wednesday, 02.01.12: WOD 120201

Final tally, ladies 21, guys 17. Great work by everyone but the girls get the gym trophy...for now!

Warm up:
3 rounds
High knees
Butt kickers
10 pullups
10 pushups
15 double unders

Skill:
Rope climbs

Workout of the day:
3 rounds for time of
400m run up Maple Grove
400m down Maple Grove
1 Rope climb
15 Burpees
30 Double unders

For a map of this run, click HERE. It's a little more clear if you click map options and hit satellite and close the map options. About 300ft past Mountain View there is a white stripe through the bike lane. Turn around and head on back!

Tuesday, 01.31.12: WOD 120131

Alright it's the last day of January so let's close it off with another challenge day! Girls get 1 point for each lady to go over 100lb on their clean and jerk, 3 points for each going over 135 and 5 points for 155+. Guys, 1 point for everyone over 200lbs, 3 for going over 245 and 5 for 265+. Let's see who comes out on top!

Skill
Clean and Jerk Progressions

Workout Of The Day
Clean and jerk
1-1-1-1-1-1-1

Monday, 01.30.12: WOD 120130

Five rounds for time of
6 handstand pushups
12 chest to bar pullups
24 walking lunges with 35lb dumbbells

Friday, 01.27.12: WOD 120127

It was damn near impossible to get a picture of Peggy with her eyes open! Great job on the throwdown workout Peg!

Don't forget, we are headed to Westy's for bowling after the Friday evening classes!
Boise CrossFit's facebook page
Boise CrossFit bowling night facebook event page

Spend 20 minutes wokring to find your 1 rep max squat sntach

"Isabel"
30 Snatches for time, 135/95lb