CrossFit Proper WOD Blog

WOD 06.05.09

crossfitproper — Fri, 05 Jun 2009 05:21:16 +0000

“The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.” - Robert Cushing

Over at Motor City CrossFit, they tell you to talk to your body before a tough workout. Read.

WOD

21-15-9 Reps for time of:

Box Jumps
KettleBell Swings
Burpees

400m Run after completion of all rounds

WOD 06.03.09

crossfitproper — Wed, 03 Jun 2009 04:29:45 +0000

“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson

WOD

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Heres Buddy Lee showing off some jump rope skills!

WOD 06.02.09

crossfitproper — Tue, 02 Jun 2009 04:32:05 +0000

“Don’t waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hour’s duties will be the best preparation for the hours or ages that follow it.” – Ralph Waldo Emerson

Take a look at this article on CrossFit Invictus’s blog, she talks about adapting to your new lifestyle as a CrossFitter and taking a different perspective on everything. Even your clothes. Maybe It’s Not Your Jeans; It’s Your Perspective.

Warm Up

Review: OverHead Squat

WOD

Overhead Squat

5-5-5-5-5 reps.

A little video for inspiration tomorrow!

WOD 06.1.09

crossfitproper — Mon, 01 Jun 2009 05:06:05 +0000

“There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second.” - Logan Pearsall Smith

Great job everyone who has shown up at the gym and given it their all. Keep up the good work.

Warm Up

Skill: Dumbbell Split Clean and Dumbbell Snatch

WOD

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

New WOD! Erin will be a fun one.

WOD 05.31.09

crossfitproper — Sun, 31 May 2009 06:38:23 +0000

“Without sweat and toil no work is made perfect.” – Latin Proverb

Heres a little art from Vinnie. (The person is saying “Yay he’s dead!”)

WOD

Main site rest day!

All CrossFitter’s rip their hands open after about the 100th pullup. Andy Petranek over at CrossFit LA shows us how to tape them up. Read.

WOD 05.30.09

crossfitproper — Sat, 30 May 2009 19:55:05 +0000

“There is no failure except in no longer trying.” - Elbert Hubbard

Todays WOD is at Caesar Chavez Elementary!

WOD

“Kelly“

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD 05.29.09

crossfitproper — Fri, 29 May 2009 04:42:28 +0000

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others. “ – Coach Carter

WOD

30 Muscle Ups for time.

if you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WOD 05.28.09

crossfitproper — Thu, 28 May 2009 07:00:59 +0000

“Happy are those who dream dreams and are ready to pay the price to make them come true.” - Leon J. Suenes

Warm Up

Row on Concept 2 – 15 big strokes – try to cover max distance
10 Push Ups
12 Knees to Elbows 5-10 reps
100 Single Unders, 30 Double Unders (Now is the time to practice double unders. During Warm ups and after the WOD’s are the best times.)

WOD

Thruster

1-1-1-1-1-1-1 reps

It’s everyones first time doing heavy thrusters! Lets get some!

WOD 05.27.09

crossfitproper — Wed, 27 May 2009 05:45:19 +0000

“You don’t understand anything until you learn it more than one way.” ~Marvin Minsky

After Barbara kicked everyones butt, heres a nice rest day for everyone! If you want to come in and work on some Oly .lfits or aynthing feel free.

Kim Malz: mom, cancer survivor, affiliate owner (CrossFit Persevere) and, now, 2009 CrossFit Games competitor. She went from 17th to 4th place on the final WOD at the Northeast Qualifiers through virtue of solid technique, phenomenal focus, and relentless pace. And now she’s headed to Aromas. Live strong, indeed.

WOD 05.26.09

crossfitproper — Tue, 26 May 2009 05:35:05 +0000

Vince's DL PR: 300lbs!

Aside from making you stronger, lifts are mentally empowering, especially for women. Ladies, don't be afraid to train the lifts.

112 lb soon-to-be 40 year-old, mom of two with deadlift PR: 206lbs! CrossFit is the Fountain of Youth.

GREAT 5K ON THE 25TH! EVERYONE MADE GREAT TIMES! Thanks to everyone for pushing and supporting each other to go faster.

Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one. ~Jane Howard

Warm-up:
Run 400m, CFWUx3.

WOD:
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats