Warm-up:

Dynamic Warm-up
CFWUx1

WOD:

"Angie" (compare to 11/17/09)

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Scaling Options:

L1 - 3/4 Angie

L2 - 1/2 Angie

Workout Notes:

Make sure you take care of your hands before this one!  If your unsure what that means, please re-visit Hand Care for CrossFit here.

Vote for the Phoenix's Best of Providence!
If you would, please write-in a vote for CrossFit Providence under Best Gyms category.
And if you have been to Dash Bicycle Shop, you would vote for them too under Best Bicycle Shop.

Does your gym let you you run outside?

Warm-Up:

Dynamic Warm-Up
CFWU x 1

Strength:

On the minute, every minute, for 10 minutes, perform:
Thrusters x 2 reps (as heavy as possible – goal is max weight lifted in 20 reps)
(Thrusters must be taken from the floor.)

WOD:

For time:
15 Thrusters (115/75 lbs.)
200 Meter Run
10 Thrusters
200 Meter Run
5 Thrusters
200 Meter Run

Scaling Options:

L1 - 95/65lb Thrusters
L2 - 55-75/35-55lb Thrusters

Warm-Up/Mobility:

Dynamic Warm-Up

Strength: (25min time limit)

5 sets of:
A1 - Deadlift x 3 reps with perfect mechanics and posture. Perform in *ascending set style.
Rest 30 seconds
A2 - Handstand Push-Ups x 8 (work full ROM, use paralletes if possible)
Rest 3 minutes

WOD:

Three rounds for time of:
10 x Power Snatch (115/75 lbs.)
15 x Box Jump (24″/20")

Scaling Options:
L1 - Scale HSPU as needed to bands or inverted on a box. 95/65 Power Snatch
L2 - Scale HSPU as needed to bands or inverted on a box. 65/45 Power Snatch, Scale box height as needed

*Workout Notes:

First we will start off by defining ascending sets vs. straight sets.  During workouts that call for ascending sets, you will be asked to add weight for each work set working up to your max on the last or next to last set.  In straight sets you will be asked to pick a near maximal weight and maintain it for the entire course of the working sets.  This is very demanding, and requires more recovery so we generally use it sparingly here.  Get started on the hour today, you have a lot to accomplish!

Warm-Up/Mobility:

Dynamic Warm-Up
CFWU x 1

Skill:

Dumbell Snatch/Clean review

WOD:

For time:

Run 800 meters
45/25 lb One arm dumbbell snatches, alternating arms, 20 reps
45/25 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45/25 lb Dumbbell squat cleans, 20 reps
45/25 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

Post time to comments.

Scaling Options:

For men, between 40-50lbs will be considered rx, between 20-30lbs for ladies.  Feel free to use kettlebells as well. Scale weight as needed to complete these movements with good form.

CFP Video Update:

Take a look at a preview of what's to come here.

Warm-Up:
400m run
Dynamic Warm-Up

WOD:
5 sets of:
1 Push Press + 1 Push Jerk
Rest 90 seconds
Toes to Bar x 12 reps (perform slow and controlled, without any kip, if possible)

Rest 3 minutes;
and then

For time:
30 Burpees
800 Meter Run
20 Burpees
400 Meter Run
10 Burpees
200 Meter Run

Scaling Options:
L1 - Scale weight as needed on Push Press/Jerk, knees2elbows. 25/15/5 burpees.
L2 - Scale weight as needed on Push Press/Jerk, hanging knee raises. 20/10/5 burpees, row if uable to run

Workout Notes:
For the first portion of this workout, you will be performing the push jerk immediately following the push press.  The weight you will use depends on how much you can push press, look it up and work at or near your 1rm score, try and break it if you can!

Warm-Up:

Dynamic Warm-Up

Skill:

Clean form work

WOD:

Ten rounds, performed every 90 seconds, of:
2 Power Clean (use 85% or your 1-RM)
3 Burpees;

then,

As many pull-ups as possible in 5 minutes.
Every time you come off the bar you must complete a 100 meter sprint before resuming pull-ups.

Scaling Options:
Since we are working with percentages, this workout is self-scaling.  If you need to scale to a lesser percentage to maintain great form, do so.  Assist pull-ups as needed.

Mark's Daily Apple - How Light Affects our Sleep

Warm-Up:

Dynamic Warm-Up

WOD:

12 Deadlifts 225/165 pounds
40 Wall-Ball 20/14 pounds
9 Deadlifts
30 Wall-Ball
6 Deadlifts
20 Wall-Ball
3 Deadlifts
10 Wall-Ball

Scaling Options:
Power: 275/185 pound Deadlift
L1 - 205/135 pound Deadlift, 16/10 Wall-Ball
L2 - 155-185/95-135 Deadlift, 14/8 Wall-Ball

Warm-Up:

Dynamic Warm-Up
CFWU x 1

Skill:

Handstand Holds - 2 minutes total hold time

WOD:

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Scaling Options:

L1: 400 meter row/run, 75/45 pound Overhead Squat
L2: 400 meter row/run, 65/35 pound Overhead Squat

Paleo Challenge: Next week is our 8 week mark weigh in!  Hope you have all been doing well, we'll be having the weigh-in next Saturday morning along with a touch point to see how things are going to get you through that last 4 weeks (and hopefully much, much, longer!).

Tough Mudder: Jeff has done a great job organizing CFP's teams for this event in Bear Creek, PA on the first weekend of May.  See the link to the right under "Sport/Events" for all of the details, and to join!

Melissa in a great starting position for the clean.

Warm-Up:

Dynamic Warm-Up
Foam Roll Upper Back/Lats 

Test:

Max Broad Jump (standing with two feet, refer to 7/14/09)

WOD:

"Annie" (refer to 11/12/09)

50-40-30-20-10 rep rounds of:

Double Unders
Sit-Ups

Scaling options:

Use a 4:1 ratio of single unders if needed

Warm-Up:

Dynamic Warm-Up

Skill:

Gymnastics "A" Beginner/Advanced - 15:00 minute limit

5 sets of:
Overhead squats x 10 reps/ Pistols x 5 (each leg)
Kettlebell deadlifts x 10 reps (24/16 kg)/ Hip extensions x 10 reps

3 sets of:
Kick up to handstand x 3 attempts/ HSPU x 5 reps
Ring push-ups x 5 (vary intensity by moving rings closer to your center of gravity, both levels perform)
Tripod/Frog stand x 10 seconds

WOD:

Five rounds for max reps of:

45 seconds of Deadlift (approx. 1.5 x Bodyweight)
15 seconds of Rest
45 seconds of Bench Press (approx. Bodyweight)
15 seconds of Rest
45 seconds of Power Clean (approx. .75 x Bodyweight)
15 seconds of Rest

(Seven or eight stations will be set up with varying weights for all skill/strength levels.)

Scaling Options:

This workout is largely self scaling as the heavier the weight is, the less reps you will get, I'd like to see you work at the above metrics.  If needed cut back by 25% on each.

Link Of the Day:

The Weston A. Price Foundation

Weston A. Price was a dentist and nutritionist who published the book "Nutrition and Physical Degeneration" in 1939.  His original intent was to profile the dental hygiene and development of pre-industrial societies throughout the world such as tribal Africans, Pacific Islanders, Inuit, Native Americans, et al, but he found much more.  Wherever he went he noticed some common threads between the people he came in contact with such as beautiful straight teeth that were free from decay, stalwart bodies, and resistance to disease. This was in sharp contrast to the maladies that affected "civilized" societies.

Some very interesting work that only lends more credence to eschewing processed modern foods, and moving back towards a more "paleo" based diet.