31 OCT 2013 WOD

This WOD was derived from CrossFit Invictus and their performance blog (3 OCT 2013).

A.  Three sets of:
5 Front Squats
Rest 3 minutes
Warm up well and build to your heaviest five reps.

B.  For time:
30 Pull ups
20 Box jumps (24"/20")
10 Snatch (135/95 lbs)
20 Box jumps (24"/20")
30 Pull ups
Snatch should be a full squat snatch.
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Training Videos
CrossFit Saskatoon posted a viideo of the traditional front squat, looks like they borrowed it from CFHQ.  If you have tight wrists there are other variations you can use to perform the front squat such as these 3 variations.
Jason Khalipa teaches the kipping pull up.
This video from PTG offers a quick look at how to perform the landing, progressions, and techniques for the box jump.

30 OCT 2013 WOD

This WOD is brought to you today by CrossFit Invictus and their performance blog (2 OCT 2013)

A. 5 sets of:
3 Hang Cleans
Rest 2-3 minutes
Build to your heaviest 3 rep max.

B.  12 minute AMRAP:
15 Kettlebell swings (24/16 kg)
10 Wall Balls (20/14 lbs)
100 meter sprint
Count every ten meters as one rep for scoring purposes.

Post your scores to comments.
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Training videos
This video demonstrates the 3 rep hang clean scheme courtesy of Ryan Seager.  The cleans in this video are squat cleans, but for the WOD you can choose either the squat or power versions.
This video covers the wall ball technique.  It is over 8 minutes long.  I am really impressed that a guy can talk about the wall ball for this long.  Some pretty good tips and info in this video though.
This video covers the sprint.  Do it like this guy and you are probably doing it right.

29 OCT 2013 WOD

This WOD is brought to you by CrossFit Invictus and their performance blog (1 OCT 2013)

A,  Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes between sets
Heavy weights for the 3 reps, build the weight each set.  Final set should be 3 rep max.

B.  Complete as many rounds as possible in 8 minutes of:
10 Hand release push-ups
30 Double Unders
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Pressing movements are not all the same.  This video covers the shoulder press, push press, and push jerk with Jason Khalipa.
So what the heck is a hand release push-up?  This video covers the basics of the hand release push-up with Paradiso CrossFit.

28 OCT 2013 WOD

Courtesy of CrossFit Invictus Competition Blog (28 SEP 2013)

A.  AMRAP in 4 minutes of:
1 Clean (power or full) 205/135 lbs
1 Chest to bar pull-up
2 Cleans
2 Chest to bar pull-ups...then 3 and 3, 4 and 4, and so on
Rest exactly 8 minutes, then...

B.  AMRAP in 4 minutes of:
Same Clean and Chest to bar pull-up ladder, except weight for clean is 155/105 lbs.
Rest exactly 8 minutes, then...

C.  AMRAP in 12 minutes of:
250 meter row
25 kettlebell swings (32/24 kg)
50 Double Unders
(Every ten meters of rowing equals one rep for scoring purposes)
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Chest to bar pull ups - Matt Chan goes over some techniques for knocking out those chest to bar pull-ups.
Double Unders - Chris Spealler, arguably the sickest double underer in the world goes over some tips for performing the double unders.  If you don't have these, it takes practice...practice...practice.
Kettlebell Swings - While a relatively simple movement, there is some technique in perfomring these efficiently.  Reebok CrossFit One demos the kettlebell swing in this video.

20 OCT 2013 WOD

Courtesy of CrossFit Invictus competition blog (27 SEP 2013)

A. EMOM for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets.  Start light, last 2-3 sets should be "heavy" for the triple. 

B.  Five sets of:
Close grip bench press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(Try to keep these unbroken)
Rest 90 seconds

C.  Three sets of:
Weighted dips (stationary) x 8-10 reps @ 20lbs
(Hold for two seconds at the top - use rings if a stationary dip station is unavailable)
Rest 90 seconds
GHD sit up x 15-20 reos
Rest 90 seconds

D.  Three sets for max calories of:
60 seconds of airdyne (rom if no airdyne available)
Rest 60 seconds
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Training Videos
Toes to bar - Quick video with Jason Khalipa on Toes to Bar.  Jason Khalipa is a big dude and crushes a movement that typically favors smaller athletes.  Some great tips in a short video.
GHD Sit Ups - Great video on how to use a GHD properly by Matt Chan. 

23 OCT 2013 WOD

Courtesy of CrossFit Invictus Competition Blog (25 SEP 2013)

A.  Eight sets of:
Tempo Front Squat @3-1x1 + Front Squat
Three second descent to the bottom of the front squat, then a one second pause at the bottom and then stand up as quickly as possible, then reset, tighten up and perform another front squat with no tempo restriction.  Build to heaviest load possible.

B.  Three rounds for time of:
10 Power Cleans (135/95lbs)
20 Barbell Weighted Walking Lunges (135/95 lbs)
30 Pull-Ups
Rest 3 minutes and then...

C.  Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)


Optional A.M./Additional Session:

A.  Easy 1-Mile Warm_Up Run

B.  Ten sets of:
Run 90 seconds @ 70-75%
Run 30 seconds @ 85-90%

22 OCT 2013 WOD

Courtesy of CrossFit Invictus Competition Blog (24 SEP 2013)

A.  Three sets, not for time of:
Muscle Ups: 7 reps
Nose to wall handstand hold: 60-90 seconds
Strict toes to bar: 8-10 reps

B.  Four sets of:
Snatch balance x 3 reps @ 70-80% of 1RM snatch
(Pause for 1-2 seconds in the receiving/bottom position)
Rest 2 minutes

C.  Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from the floor to just above the knee and pause for 1-2 seconds - you should feel weight distributed through mid and rear foot, tension through your hamstrings, and your lats should actively pull the barbell into your thighs.  Then stand tall, then clean from the high hang position.

D.  Three sets for time of:
Row 500 meters
50 Double Unders
15 Handstand Push-ups
Rest 4 minutes

21 OCT 2013 WOD

Workout courtesy of the CrossFit Invictus Competition Blog (23 SEP 2013)

A.  Six sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch
Rest 2-3 Minutes

B.  Over the course of 8 sets, build to a 90-95% 1-RM Split Jerk

C. Back Squat
Set 1-5 reps @ 80% of 1-RM
Set 2-3 reps @ 85-90%
Set 3-1 rep @ 90-95%
Set 4-6 --10 reps @ 65-75%
Rest two minutes between sets

Optional A.M./additional session

A. Easy 1 mile warm-up run

B. Six sets of:
100 Yard Accelerations
(Start at 60%, build up every 10-15 yard until you reach 90%, then slowly begin to taper back down the last 30-40 yards)
Rest 90 seconds

C.  Run 400 meters @ 80%
Rest 60 seconds
Run 400 meters @ 75%
Rest 60 seconds
Run 400 meters @ 70%
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Training videos

Back Squat - Video provided by Crossfit on 18th coach Brian English.
Split Jerk - Video by Jon Gilson from Again Faster.  The mic'd instructor has a lot of very detailed and informative videos on how to perform the proper technique for many different movements along with helpful cues.
Halting Snatch Deadlift - Video from PureStrength demonstrating the halting snatch deadlift.
Snatch Pulls - Slow motion video of the snatch pull by Tony Bevilacqua.
Snatch - Slow motion video done by olympic weightlifting coach Jim Schmitz.

17 OCT 2013 WOD

Workout courtesy of CrossFit Invictus Competition blog (18 SEP 2013)

A.  Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch 8-10 reps each arm

B.  Eight sets of:
Clean + Clean from below the knee (at least 2" below the knee cap, plates hovering slightly off the floor)
Rest as needed
Build over the course of the eight sets.

C.  Three rounds for time of:
Run 400 meters
15 Box jump-overs (24"/20)
10 Front Squats (185/135 lb)
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Russian Leglifts - Demo video
Pistol Squats - Demo video
Kettlebell Snatch - Demo video
Box Jump Overs - Demo video
Front Squats - Demo video
Clean below the knee - Demo video.
Clean - Demo video.

16 OCT 2013 WOD

Workout courtesy of CrossFit Invictus Competition Blog (17 SEP 2013)

A. Three sets, not for time of:
Wall Climbs, 4-6 reps
Skin the cat, 4-6 reps
Butterfly pull-ups, 12 reps

B. Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

C. For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000 meters
When the clock reaches 10 minutes complete the following for time:
10 Muscle Ups
20 Burpees
30 Double Unders
40 Ring Dips
30 DOuble Unders
20 Burpees
10 Muscle Ups
When the clock reaches 20 minutes complete the following for time:
Row 2000 meters

 If you fail to meet the time cap for any portion, simply proceed straight into the next session without rest. Scale if you know any portion of the WOD will prevent you from finishing in a reasonable time.

15 OCT 2013 WOD

Workout courtesy of CF Invictus Competition Blog (16 SEP 2013)

A.  Five sets of:
Hang Power Snatch+Power Snatch+Overhead Squat
Rest as needed

B.  Three sets of:
Romanian Deadlift x 5 reps
Rest as needed

C.  "The Chief"

Max rounds in 3 minutes of:

135/95 lb Power Cleans, 3 reps
6 Push-ups
9 Air Squats
Rest 60 seconds

Repeat for five cycles.
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Training Videos

Power Snatch - Video posted by Northstate CrossFit.
Romanian Deadlift - Video posted by CrossFit New England.
Overhead Squat - CrossFit HQ video review of Overhead Squat (OHS) fundamentals.
Hang Power Snatch - Posted by Integrated Fitness.

JBLM CrossFit is Back

CrossFit is back on JBLM.  More to follow as the affiliate gets up and running.