Barbara

It’s been quite a while since we’ve hit the Benchmark workout “Barbara” – almost two years, to be more specific. I’d love to hear how some of you senior members did this time, compared to the last time! Post your comparisons to comments.

Warmup
Rolling
Joint Prep
Olympic Warmup – Snatch

WOD
“Barbara”
5 rounds, each for time, of:

• 20 Kipping Pullups
• 30 Pushups
• 40 Abmat Situps
• 50 Squats

Rest exactly 3 minutes between rounds.

Compare score to November 7, 2010

Scaling Options:
No Kip? Sub is jumping pullups @ 2x/reps
L1) 5 rounds of: 15 Pullups | 25 Pushups | 35 Situps | 40 Squats
L2) 5 rounds of: 10 Pullups | 20 Pushups | 30 Situps | 40 Squats
L3) 4 rounds of: 10 Pullups | 20 Pushups | 30 Situps | 40 Squats

Press and 5 Rounds

We worked on the Press in Friday’s CrossFit workout, getting the bar overhead for a 3-rep max. Our conditioning WOD made folks push that extra bit harder to make sure they didn’t get caught by the sixteen minute cutoff.

Warmup
Rolling
Joint Prep
Kettlebell Warmup

Strength WOD
Press
3 – 3 – 3 – 3 – 3

Conditioning WOD
5 rounds for time of:

• 7 Ring Dips
• 14 Kettlebell Swings (24/16kg)
• 21 Box Jumps (24/20″)

Scaling Options:
L1) 4 rounds
L2) 3 rounds

Don’t Forget: CrossFit for Hope is Saturday June 9! Proceeds for the charity workout will benefit the St. Jude Children’s Research Hospital.

Clean, Run & Squat

We started off our CrossFit WOD with the Power Clean on Thursday, and closed with a leg-burner that was only running and squats. Nice job to all the folks who “volunteered” to scale up with a weight vest in my classes!

Warmup
Rolling
Joint Prep
Bodyweight / Monostructural Warmup

Strength WOD
Power Clean
2 – 2 – 2 – 2 – 2

Not cleared? Do the High Hang Power Clean.

Conditioning WOD
4 rounds for time of:

• 400 m Run
• 30 Squats

Scaling Options:
UP) Wear a vest (30+/20+lb)
L1) 3 rounds
L2) 3 rounds of: 400 m Run | 20 Squats

Team CrossFit WOD
Teams of 3 – As many reps as possible in 15 minutes:

• Wall Ball Shots (30/20lb)
• Ring Rows

1 person per station. 1 person does 150 m Farmer Carry (28/20kg per hand).
Rotate stations when Farmer Carry returns.

Some Heavy Jerks

Our Wednesday conditioning WOD included the Push Jerk, and we challenged folks to go fairly heavy. I was impressed with everyone’s form overall, and saw some great speed under the bar. During the strength WOD, Alisa, Gretchen & Mike K got cleared on the High Bar Back Squat – nice job, gang!

Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk

Congrats to Sarah R & Jeff L for moving up in the Olympic Warmup!

Strength WOD
High Bar Back Squat
3 – 3 – 3 – 3 – 3

Not cleared? Do 5 – 5 – 5 – 5

Conditioning WOD
As many rounds as possible in 8 minutes of:

• 7 Push Jerks* (155/115lb)
• 14 Bar Facing Burpees

*Not cleared on the Push Press?
Do the Push Press instead of the Push Jerk.

Scaling Option:
L1) AMRAP in 8 min of: 5 Push Jerk | 10 BFB

“And then…”

One of my favorite scenes from the inanely funny flick “Dude Where’s my Car?” is when the two main characters are at a drive-thru window and the cashier keeps prompting them to order more by asking “And then…?” It’s funnier than it sounds; you have to see it to understand. Tuesday’s CrossFit WOD reminded me of that scene; it was filled with “And Thens” and made for an interesting and challenging workout.
A big shout-out goes to Shelton who got his first Double Under on Tuesday! Good work!

Warmup
Rolling
Joint Prep
Kettlebell Warmup

Congrats to Vannessa for moving up in the Kettlebell Warmup!

WOD
For time:

• 800 m Run
• Then 15-10-5 reps of:
• Overhead Squats (95/65lb)
• Double Unders
• 400 m Run
• Then 15-10-5 reps of:
• Kettlebell Swings (24/16kg)
• Handstand Pushups
• 800 m Run

Scaling Options:
No Double Unders? Count your double under attempts!
L1) 800 m Run | 10-6-3 | 400 m Run | 10-6-3 | 800 m Run
L2) 400 m Run | 10-6-3 | 400 m Run | 10-6-3 | 400 m Run

Muscle Up Practice

We started out the week at CrossFit South Philly by practicing our Muscle Ups. Beginners focused on progressions in an effort to get to their first Muscle Up, while the more advanced folks went for total reps. I saw some really great progress with the transition to the top of the rings, especially from folks who focused on the Muscle Up Row. Nice job, gang!

Your first Muscle Up – how did it feel? Sound off in comments!

Warmup
Rolling
Joint Prep
Gymnastics Day 1

Strength WOD
Muscle Ups
As many reps as possible in 10 minutes
~or~
Practice progressions: Muscle Up Attempts, Muscle Up Row, Beginner Progressions, or Strict Pullups & Ring Dips

Conditioning WOD
4 rounds, for total reps:

• 1 min. Ball Slams (30/20lb)
• 1 min. Toes to Bar
• 1 min. Kettlebell Sumo Deadlift High Pull (32/24kg)

Rest 1 min. between rounds.

Scaling Option:
L1) 3 rounds.

Push Press and 3 Rounds

On Sunday we worked toward a new 3-rep max in the Push Press. I love doing the Push Press in our strength workouts; the opportunity to practice generating maximum power really carries over well into other areas.

Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk

Strength WOD
Push Press
3 – 3 – 3 – 3 – 3

Conditioning WOD
3 rounds for time of:

• 500 m Row
• 15 Wall Ball Shots (20/14lb)
• 10 Burpee Pullups

Scaling Options:
L1) 3 rounds of: 350 m Row | 12 WB | 7 BPU
L2) 3 rounds of: 300 m Row | 10 WB | 5 BPU

Double Unders & Pushups

Our Saturday WOD included Double Unders and Pushups — for this workout to flow correctly we had to go back to our old Double Under sub of Tuck Jumps. I’m sure some of the folks who are still working on their doubles were pleased.

And happy birthday, Kimber! – you did a great job with the weight vest in this WOD!

Warmup
Rolling
Joint Prep
Kettlebell Warmup

Strength WOD
Front Squats
3 – 3 – 3 – 3 – 3
For sets across, using 85% of your current 3-rep max

Not cleared? Do:
5 – 5 – 5 – 5
For sets across, using 75-85% of your current 5-rep max

Conditioning WOD
Every minute, for 10 minutes:

• 15 Double Unders
• Max rep Pushups

Scaling Options:
No Double Unders? Sub 22 Tuck Jumps per round.
L1) 10 Double Unders or 15 Tuck Jumps per round.
L2) 10 Double Unders of 15 Tuck Jumps per round, for 8 min.

A Mile for Time

Our CrossFit class did a one mile time trial on Friday, and quite a few people were very pleasantly surprised by how well they did. Karyn & Dave Z and Nicole D all ran the full mile without stopping – great work, gang! It’s so awesome to see the incredible progress you’ve been making!

Warmup
Rolling
Joint Prep
Monostructural Warmup

Time Trial
1 mile for time

Conditioning WOD
For total reps, in the Tabata style:

20 seconds work, 10 seconds rest for 8 sets. Complete all 8 sets of one exercise before moving to the next. There is no additional rest between stations.