Workout of the Day: 23-Feb-2012
Photo:
A Letter from Capt. Jeff Nelson
CrossFit WOD
Non-Competitors
4 rounds
1a.) 5 Front Squat @ 70% rest 60 sec
1b.) max Ring Dips rest 60 sec
Competitors Skill Work Session:
10 Burpees as fast as possible; Rest 20 Seconds
Repeat x 5
WOD
3 rounds
Run 400
50 SDLHP with 45#
10 Wall Ball
Workout of the Day: 22-Feb-2012
Photo: (Photo Contest Picture 13, Tiffany McCoy, dive passing during Rugby)
This Sunday, February 26th, Team Santos will be hosting a Mixed Martial Arts Clinic, if you’re interested in learning Brazilian Jiu Jistu and Mixed Martial Arts this clinic provides a good intro to both by giving you some mat time and teaching you some skills. Visit the Event Page for more info!
We know you guys have some secret dance moves you’re dying to share, so join CFP on March 10th at 8pm at McFadden’s Pub in Downtown Providence for the Extreme Dance Party. Tickets are only $8 and food and drink specials will be provided. Since we’re renting out the Pearl Room space is limited to 150 guests. You don’t want to be left out so get your tickets HERE now! Guests are welcome!
Workout of the Day: 21-Feb-2012
Photo: (Photo Contest Picture 12, Tracy Glover steering her quad, “The Lucky Charms” to a second place finish at the 2011 Head of the Charles)
CrossFit WOD
5 Rounds:
2 min rest in between rounds, try to increase weight each round
Shankle Complex
3 Hang Clean Pulls
1 Hang Squat Clean
2 Jerks (split or push)
50-40-30-20-10
Double Unders
Sit-ups
In between each round, 1 Heavy Clean and Jerk
Sub 1:1 DU attempts; or 2:1 Singles for doubles
Workout of the Day: 20-Feb-2012
Photo: (Photo Contest Picture 11, Tiffany McCoy, playing Rugby against England in Wales with the USA U19 National Team)
CrossFit WOD
Advanced (with stable midline):
Low Bar Back Squat
1×8@65%
1×8@75%
1×4@85%
1×4 @90%
Intermediate:
High Bar Back Squat- Same Percentages
Beginner:
Goblet Squat Progression
5 reps @ each weight starting with Lightest KB/ DB (LIGHTEST BEING 5lbs) and progressing to heaviest DB where perfect form can be maintained.
4 Rounds:
1 min Max Wall Balls
1 min Max Chin Ups (Strict, Full Extension at Bottom; If you cannot do chin ups, use a band, however, do not bounce at bottom)
Workout of the Day: 19-Feb-2012
Photo: ( Photo Contest Picture 10, Jonathan Janton)
For the next few weeks the pictures above each WOD will be part of the CFP Photo Contest, each picture will be numbered for voting at the end of the contest. Keep track of what pictures are your favorite along the way!
HOW COOL IS THIS!!!
CrossFit WOD
5 Rounds or 20 min:
400 M Run
15 Push Press (95/65#)
Competitors (Power Snatch (115/85#)
Do not drop bars from Overhead
Workout of the Day: 18-Feb-2012
Photo: CFP in the park circa 2008.
CrossFit WOD
Nancy
5 Rounds:
400 M RUn
15 OHS (95/65#)
Competitors (115/85#)
Workout of the Day: 17-Feb-2012
Photo: ( Photo Contest Picture 9, Jess Cyr on Table Rock trail in Colebrook, NH)
For the next few weeks the pictures above each WOD will be part of the CFP Photo Contest, each picture will be numbered for voting at the end of the contest. Keep track of what pictures are your favorite along the way!
CrossFit WOD
Rope Climb Practice
10 Ascents in 10 Minutes- Spanish Wrap
Must have leg protection!
5 Rounds or 20 Min whichever comes first:
Run 400 M
15 Deadlifts (185/135#)
(Competitors 225/155#)
Workout of the Day: 16-Feb-2012
Photo: Contest Picture 8, James Hawkins
For the next few weeks the pictures above each WOD will be part of the CFP Photo Contest, each picture will be numbered for voting at the end of the contest. Keep track of what pictures are your favorite along the way!
CrossFit WOD
4 Rounds:
1a.) 5 Front Squats @ 70%, Rest 60 sec
1b.) Max Ring Dips, (Competitors: Hold for 3 seconds at bottom, and 5 seconds at top) Rest 60 sec
Metabolic Conditioning (15 minute Limit)
300 Double Unders (Sub DU Attempts and/or Singles)
Workout of the Day: 15-Feb-2012
Photo: ( Photo Contest Picture 7, James Hawkins)
For the next few weeks the pictures above each WOD will be part of the CFP Photo Contest, each picture will be numbered for voting at the end of the contest. Keep track of what pictures are your favorite along the way!
“I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?” (Lisbeth Darsh, CF Watertown)
Workout of the Day: 14-Feb-2012
Photo: (CFP CrossFit Kids)
Help your kids get fit in a fun way! Check out CrossFit Kids, with our Coach Missy Santos and sign your kids up for a free Intro class!
NewFitter Throwdown ReCap!
LOOKING FOR YOUR HELP WITH COLLECTING DATA!
Did you do yesterday’s WOD (Row, THruster, Burpee) in January and yesterday? Do you have data on your 1RM Back Squat, Hang Power Clean, Power Clean, and Push Press from previous and of recent? Please help us our by filling in this SPREADSHEET!
CrossFit WOD
3 Rounds:
1a.) Max Unbroken Kettlebell Swings, Rest 60 sec
1b.) Max Unbroken Deadhang Pull-ups, Rest 60 sec
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