9am class is on, see you all there!

WOD:

Ben getting after it on pulls during “Lynne”. Nice work Ben!

Row 2k

Rest 5 minutes

Run a loop

Post total time to comments.

If it’s snowing, bring your boots / snowshoes / baklava / appropriate cold weather gear.  Unless you’re injured, you’re running that loop.

CrossFit Open WOD 13.1 Announced

Games Competitors, here’s the deal:

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Think you got it in the bag?  Post your thoughts, fears, and dreams to comments.


Category: playground

WOD:

Rhiannon rocking her pulls.

Overhead Squat
5-5-5-3-3-3-1-1-1

Then:

AMRAP 10 minutes

5 OHS (65% of your 1 rep max)
10 KB Swings (1.5/1)
20 Sit-ups

 

Games WODS to be announced!!!

Open WOD 13.1 will be announced tomorrow evening. The plan is to hit the WODs on Fridays (during normal class hours), if you are not competing you will still do the WODs with the group, but you will not be judged),  and on Sundays at 9:30AM.  The games WODs will run for five weeks. If you cannot make either day for some reason, please let us know and we will make it work out for you.

 


Category: playground

WOD:

Jordan is a rock star!

“Lynne”

Five rounds, for max reps (no time element – rest as needed)

Bodyweight Bench Press, max reps
Pull-ups, max reps

Rest is permitted between elements and sets.

 

 

 

 

 

 

 

 

 

 

 

Games WODS to be announced!!!

Open WOD 13.1 will be announced tomorrow evening. The plan is to hit the WODs on Fridays (during normal class hours), if you are not competing you will still do the WODs with the group, but you will not be judged),  and on Sundays at 9:30AM.  The games WODs will run for five weeks.

 

 


Category: playground

WOD:

Sam!

“Stuck in my straw”

For time:
100 Meter Run
40 Box Jumps (24”)
200 Meter Run
30 Chest to Bar Pullups
300 Meter Run
20 Burpees
400 Meter Run
10 Squat Clean and Jerks (135 lbs / 95 lbs)
400 Meter Run
20 Burpees
300 Meter Run
30 Chest to Bar Pullups
200 Meter Run
40 Box Jumps
100 Meter Run

 

 

 

 

 

 

Check your time and compare the last time we hit this WOD: http://www.crossfitplayground.com/april-20-2011/#comments


Category: playground

WOD:

Pre-WOD hammy stretch. Get on the mobility folks, it’s the key to staying injury free and ready to knock the crap out of the next WOD.

5 rounds for time of:

12 Wall balls (20/14)*

12 Toes 2 Bar

 

 

 

 

 

 

 

 

 

 

 

***Wall balls are to the 10ft target – the blue line. Scale the weight so you can hit the target every time.** Holding yourself to this standard is key to progression with increasing the wall ball weight over time. Like anything else that we do in CrossFit, put the time in, work hard and the results will come.

 

Reminders:

2013 Reebok CrossFit Games Open!!!!

Six days and counting from  when Open WOD 13.1  is announced. We are at a record high with athletes competing on the Playground team this year. Show your community spirit and go sign-up! WODs will most likely be done on Thursdays and Saturdays this year. 3…2..1…GO!

 

SIGN UP HERE - http://games.crossfit.com/http://games.crossfit.com/


Category: playground

WOD:

Mike is one dedicated kick ass athlete!

“Long Way Down”

For time:

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:

Bodyweight deadlift
Pushups
Situps

Scaling options:

scale the weight of the deadlift or cut the reps in half to 10-9-8..etc

 

2013 Reebok CrossFit Games Open!!!!

Six days and counting from  when Open WOD 13.1  is announced. We are at a record high with athletes competing on the Playground team this year. Show your community spirit and go sign-up! WODs will most likely be done on Thursdays and Saturdays this year. 3…2..1…GO!

 

SIGN UP HEREhttp://games.crossfit.com/http://games.crossfit.com/

 

 KB Seminar on March 2nd – 11am to 2pm The class costs 40.00:

http://clients.mindbodyonline.com/ws.asp?studioid=18327&stype=-8

Join us for a 3 hour comprehensive look at the use of the kettlebell with IKFF Kettlebell Coach Adam Farrah. Topics covered: Foundations Hip Mobility, Squat Mechanics, The Hardstyle Lock, “Butt Back” Drill, “Jump” Drill The Swing Kettlebell Deadlift, Two Handed Swing–Russian,Hard style Breathing Pattern Kettlebell Sport Breathing Pattern, “Weightless”Drill, The CrossFit or American Swing, One Handed Swing, Hand to Hand Switch, Swing with a Band, Waiter’s Catch, Swing Flips, Applying the Swing to Other Lifts and CrossFit Training. The Clean The Rack, From the Floor, From the Swing, Wall Drills. Kettlebells Overhead Shoulder in the Socket Drill/Active Shoulders, Strict Press, Jerk, Clean and Jerk, Snatch The Turkish Get Up Get Up Mechanics, Shoulder in the Socket Drill/ActiveShoulders, The Turkish Get Up, Training Variations, Get Up Sit Up The Leg Swing, Understanding What the Get Up Tells You About Mobility.

Crop Share: save the environment buy local! Flyers are on the bulletin board.

CSA – anyone interested in purchasing a local crop share, check the bulletin board for applications and more information. Here is the website of the farms that we will be getting our share from this year: http://commongroundcsa.com/


Category: playground

WOD:

“Barbara”

Five Rounds for time:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes between rounds.

 

Last time we hit “BABS” - http://www.crossfitplayground.com/january-9-2013/

 

1.) KB Seminar on March 2nd – 11am to 2pm The class costs 40.00:

http://clients.mindbodyonline.com/ws.asp?studioid=18327&stype=-8

Join us for a 3 hour comprehensive look at the use of the kettlebell with IKFF Kettlebell Coach Adam Farrah. Topics covered: Foundations Hip Mobility, Squat Mechanics, The Hardstyle Lock, “Butt Back” Drill, “Jump” Drill The Swing Kettlebell Deadlift, Two Handed Swing–Russian,Hard style Breathing Pattern Kettlebell Sport Breathing Pattern, “Weightless”Drill, The CrossFit or American Swing, One Handed Swing, Hand to Hand Switch, Swing with a Band, Waiter’s Catch, Swing Flips, Applying the Swing to Other Lifts and CrossFit Training. The Clean The Rack, From the Floor, From the Swing, Wall Drills. Kettlebells Overhead Shoulder in the Socket Drill/Active Shoulders, Strict Press, Jerk, Clean and Jerk, Snatch The Turkish Get Up Get Up Mechanics, Shoulder in the Socket Drill/ActiveShoulders, The Turkish Get Up, Training Variations, Get Up Sit Up The Leg Swing, Understanding What the Get Up Tells You About Mobility.

 

2.) Get on the team and have some fun during the CrossFit Games Open WODs - http://games.crossfit.com/http://games.crossfit.com/

 

3.) CSA – anyone interested in purchasing a local crop share, check the bulletin board for applications and more information. Here is the website of the farms that we will be getting our share from this year: http://commongroundcsa.com/


Category: playground

WOD:

Karen (aka. Meme) getting back into the swing of things after surgery!

“Giddy-UP”

Run 800 meters
Rest time it took for run
Run 400 meters
rest
Run 200 meters
rest
Run 400 meters
Rest
800 meters

 

 

 

 

 

 

 

 

 

 

1.) KB Seminar on March 2nd – 11am to 2pm The class costs 40.00:

http://clients.mindbodyonline.com/ws.asp?studioid=18327&stype=-8

Join us for a 3 hour comprehensive look at the use of the kettlebell with IKFF Kettlebell Coach Adam Farrah. Topics covered: Foundations Hip Mobility, Squat Mechanics, The Hardstyle Lock, “Butt Back” Drill, “Jump” Drill The Swing Kettlebell Deadlift, Two Handed Swing–Russian,Hard style Breathing Pattern Kettlebell Sport Breathing Pattern, “Weightless”Drill, The CrossFit or American Swing, One Handed Swing, Hand to Hand Switch, Swing with a Band, Waiter’s Catch, Swing Flips, Applying the Swing to Other Lifts and CrossFit Training. The Clean The Rack, From the Floor, From the Swing, Wall Drills. Kettlebells Overhead Shoulder in the Socket Drill/Active Shoulders, Strict Press, Jerk, Clean and Jerk, Snatch The Turkish Get Up Get Up Mechanics, Shoulder in the Socket Drill/ActiveShoulders, The Turkish Get Up, Training Variations, Get Up Sit Up The Leg Swing, Understanding What the Get Up Tells You About Mobility.

 

2.) Get on the team and have some fun during the CrossFit Games Open WODs - http://games.crossfit.com/http://games.crossfit.com/

 

3.) CSA – anyone interested in purchasing a local crop share, check the bulletin board for applications and more information. Here is the website of the farms that we will be getting our share from this year: http://commongroundcsa.com/


Category: playground

WOD:

Gear all set for baby Mooney! Look out CF there’s a future champion in the mix.

“Bear Complex”

7 sets of the sequence:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress
5 rounds
Rest between rounds as needed

The rules for the Bear:
1.) No resting on the ground (even to re-grip)
2.)You may break up or combine movements in any way so long as the following are met: The squats have to go below parallel, and the presses must finish locked out overhead. Jerking is acceptable, as are squat cleans and deadlifting then hang cleaning.The squats and push presses can be distinct or combined into thrusters.

Finally, there is no time component, reset anywhere, anytime except on the ground.

Complete 7 sets of the sequence per round, for 5 rounds to get your max load.

 

 

1.) KB Seminar on March 2nd – 11am to 2pm The class costs 40.00:

http://clients.mindbodyonline.com/ws.asp?studioid=18327&stype=-8

Join us for a 3 hour comprehensive look at the use of the kettlebell with IKFF Kettlebell Coach Adam Farrah. Topics covered: Foundations Hip Mobility, Squat Mechanics, The Hardstyle Lock, “Butt Back” Drill, “Jump” Drill The Swing Kettlebell Deadlift, Two Handed Swing–Russian,Hard style Breathing Pattern Kettlebell Sport Breathing Pattern, “Weightless”Drill, The CrossFit or American Swing, One Handed Swing, Hand to Hand Switch, Swing with a Band, Waiter’s Catch, Swing Flips, Applying the Swing to Other Lifts and CrossFit Training. The Clean The Rack, From the Floor, From the Swing, Wall Drills. Kettlebells Overhead Shoulder in the Socket Drill/Active Shoulders, Strict Press, Jerk, Clean and Jerk, Snatch The Turkish Get Up Get Up Mechanics, Shoulder in the Socket Drill/ActiveShoulders, The Turkish Get Up, Training Variations, Get Up Sit Up The Leg Swing, Understanding What the Get Up Tells You About Mobility.

 

4.) Get on the team and have some fun during the CrossFit Games Open WODs - http://games.crossfit.com/http://games.crossfit.com/


Category: playground

WOD:

Raj doesn’t need music to motiviate him, he just goes!

“Roy”

Five rounds for time:

15 reps Deadlift, (225 / 155)
20 Box Jumps (24/20)
25 Pullups

 

Upcoming Events:

1.) Laura’s baby celebration is this Saturday, 5:30PM at 106 Deer Run Drive. Stop by for  some good eats, drink and great conversation.

2.) KB Seminar on March 2nd – 11am to 2pm The class costs 40.00:

http://clients.mindbodyonline.com/ws.asp?studioid=18327&stype=-8

Join us for a 3 hour comprehensive look at the use of the kettlebell with IKFF Kettlebell Coach Adam Farrah. Topics covered: Foundations Hip Mobility, Squat Mechanics, The Hardstyle Lock, “Butt Back” Drill, “Jump” Drill The Swing Kettlebell Deadlift, Two Handed Swing–Russian,Hard style Breathing Pattern Kettlebell Sport Breathing Pattern, “Weightless”Drill, The CrossFit or American Swing, One Handed Swing, Hand to Hand Switch, Swing with a Band, Waiter’s Catch, Swing Flips, Applying the Swing to Other Lifts and CrossFit Training. The Clean The Rack, From the Floor, From the Swing, Wall Drills. Kettlebells Overhead Shoulder in the Socket Drill/Active Shoulders, Strict Press, Jerk, Clean and Jerk, Snatch The Turkish Get Up Get Up Mechanics, Shoulder in the Socket Drill/ActiveShoulders, The Turkish Get Up, Training Variations, Get Up Sit Up The Leg Swing, Understanding What the Get Up Tells You About Mobility.

 

3.) Get on the team and have some fun during the CrossFit Games Open WODs - http://games.crossfit.com/http://games.crossfit.com/

 


Category: playground

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