CrossFit Watertown

Wednesday Workout of the Day

Happy Halloween!

Push Press 3-3-3-3-3

The goal is to find your max 3-rep push press.

Mystery Woman prepares to Push Press . . .

Tuesday Workout of the Day

For time:

Row 500m

50 Wallball

50 Ring Rows

50 Mountain Climbers

Row 500m

50 Presses

50 V-ups

50 Lame Puppies

Row 500m

Jo-Ann demonstrates Wallball technique for those CrossFitters who just had their nails done.

Monday Workout of the Day

Rest.

Sunday Workout of the Day

For time, 5 rounds of:

5 Deadlifts

10 Push-ups

15 Thrusters

Row 500m

Emma's left arm didn't like the Push Press anymore and wanted to go home . . .

Saturday Workout of the Day

Run 5K or Row 5K.

Friday Workout of the Day

Swing Voter

For time, 3 rounds of:

10 KB Swings

5 Turkish Get-ups (Left)

10 KB Presses (Left)

5 Burpees

1 Pull-up

5 Turkish Get-ups (Right)

10 KB Presses (Right)

5 Over-Unders

Congratulations to Mary -- who got her first unassisted pull-up this week! Go Mary!

Thursday Workout of the Day

Rest.

Wednesday Workout of the Day

Fight Gone Bad

In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wallball (Reps)
2. Sumo Deadlift High Pull (Reps)
3. Box Jump (Reps)
4. Push Press (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Who needs Jillian? Here's Watertown's Biggest Loser preparing to put some whomp into the Sumo Deadlift High Pull. Banzai!

Tuesday Workout of the Day

Overhead Squat 3-3-3-3

Front Squat 3-3-3-3

Back Squat 3-3-3-3

Jess nails the L-Sit! Go Jess!

Monday Workout of the Day

For time:

21-18-15-12-9-6-3

Kettlebell Swing

Sumo Deadlift High Pull

Walking Lunges (Arm Ext/Wt)

"The nature of kettlebell training makes it excellent for weight loss and body-shaping -- two common goals in females -- and also for preventing obesity, which is a growing problem among children today. We've got to get people off all the aerobic machines and fixed axis machines and into some real (kettlebell) exercise." Paul Chek, noted fitness expert, Holistic Health Practicioner, Neuromuscular Therapist and corrective exercise specialist

Sunday Workout of the Day

Rest.

Saturday Workout of the Day

3 Rounds, for time, of:

10 Ring Pull-ups

20 Box Jumps

30 Slamball

40 Wallball

50 Sledgehammer Hits

Sprint 400 m

Ben cranks out the Ring Pull-ups!

Friday Workout of the Day

Deadlift 1-1-1-1-1

Squat Clean 3-3-3-3-3

Sumo Deadlift High Pull 5-5-5-5-5

For your reading pleasure, two New York Times articles:

• Train your brain to lead your body: Feet Don't Fail Me Now

• One way to start reducing your intake of highly refined grains and start increasing your intake of vegetables: Serving Pasta? Forget What You've Learned

Thursday Workout of the Day

In 20 minutes, get as many rounds as possible of:

5 Handstand Push-ups

10 Push Jerks

15 Kettlebell Swings

50 Double-Unders (or 100 Singles)

Lily, ready for Wallball . . .

Wednesday Workout of the Day

Rest.

Interesting exercise article in the New York Times: Keeping Up With the Pack

Tuesday Workout of the Day

Run 10 K.

A photo of the new banner . . . because we forgot to take photos of sweaty people last night! 

Monday Workout of the Day

Nickle and Dimed

5 Rounds, for time, of:

5 Deadlifts

10 DB Thrusters

5 Box Jumps (or Over/Unders)

10 Kettlebell Swings

5 Rage Ball

10 Push-ups

From the Odd Things department, here's the translation of this photo:

“A national sports competition for animals is currently underway in Chongqing, China. An orangutan called Juhui competed in the weightlifting event.” (Source: Uutislehti 100, 3 October 2005)

Check out his grip and decide: Real weights or just a funny photo?

Sunday Workout of the Day

5 rounds, for time, of:

20 Shoulder Presses

5 Burpees

20 Knees to Elbows

5 Burpees

20 Pull-ups

5 Burpees

Saturday Workout of the Day

Rest. (Really.)

Mary bangs out more pull-ups than her age . . . and with Springsteen looking on!

Friday Workout of the Day

Rest.

Today's news brings the announcement that Lt. Michael Murphy, USN, will receive, posthumously, our nation's Medal of Honor for heroic effort in battle in Afghanistan. (Read the story here: http://www.newsday.com/news/local/ny-murphy-medal,0,2605432.story) If you want to read about Lt. Murphy and his Navy Seal crew's dangerous, ultimately ill-fated mission, try the bestseller Lone Survivor by Marcus Luttrell, the man who lived to tell about the June, 2005 battle.

So, in honor of Lt. Murphy, today's workout at many CrossFit affiliates all over the world is:

"Murph"

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

For time. Partition the pull-ups, push-ups, and squats as needed. If you have a weighted vest, wear it.

Thursday Workout of the Day

4 Rounds, for time, of:

Run 400 meters

15 Pull-ups

20 Kettlebell Swings

25 Wallball

The Karate Kid tries for an L-sit . . .

Wednesday Workout of the Day

Weighted Pull-ups 1-1-1-1-1

Bench Press 3-3-3-3-3

Hang Power Clean 5-5-5-5-5

The Slosh Pipe 100m Walk

Tuesday Workout of the Day

3 rounds for time of:

Run 400 meters

10 Turkish Get-ups

20 Pull-ups

30 Slosh Pipe Sit-ups

Monday Workout of the Day

Rest.

What's that up against the pull-up bar? Our newest toy. We just built it this weekend. Say hello to the Slosh Pipe. We're still discovering a thousand uses for it . . .

Sunday Workout of the Day

Shoulder Press 1-1-1-1-1 reps

Push Press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

CrossFit Watertown's own Wonder Woman brings the Slamball up for another round in the park . . .

Saturday Workout of the Day

"Cindy"

In 20 minutes, get as many rounds as possible of:

5 pull-ups

10 push-ups

15 air squats

Anytime is a good time to sledgehammer . . .

Friday Workout of the Day

Kettlebell Hell

20-16-12-8 reps of:

KB Swings

KB Squat Push Press

KB Deadlifts (Singles -- split the reps between arms)

Push-ups

KB Walking Lunges (Switch the KB between hands, between the legs on each lunge)

Pull-ups

Burpees!

Girls just want to have fun Hang Power Clean!

Thursday Workout of the Day

Rest.

Wednesday Workout of the Day

The Devil's Arcade

Run 800 meters

50 Wallball

50 KB Swings

50 Seated Tornado Ball Hits

50 Sledgehammer Hits

50 Push-ups

100 Singles

Tuesday Workout of the Day

5 x 5 of the following:

Deadlift

Weighted Pull-ups

Kettlebell Squat Push Press

___________________________________________________________________

Observe the Kettlebell: It's so small, how can it be so evil?

Monday Workout of the Day

In 20 minutes, get as many rounds as possible of:

Run 400 m (or Row 500 m)

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Enjoy!

                                                                           

Wallballin' . . . there's nothing like it . . .