WOD

10.13.10

PHASE01
floor press
beginner: 3-3-3-2-2-1
intermediate: 2-2-2-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time:
accumulate :90 in a handstand, wall
800m run
50 pushups, hand-release

-post results to comments

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last week’s ring dip debauchery.

10.12.10

max double unders in 20 minutes, with a twist:
on the running clock do one lateral jump (24/20″) at the start of the first minute, two lateral jumps the on second minute, three lateral jumps on the third minute…… continuing into the 19th minute. deduct 5 double unders for every lateral jump that is not completed by the 20th minute.

-post results to comments

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lift!

10.11.10

PHASE01
deadlift:
beginner: 5-5-5-3-3-1
intermediate: 3-3-3-1-1-1
advanced: 1-1-1-1-1-1

PHASE02
for time: 800m farmer walk, 2x 55/35lb
*perform 3 pullups for ever time you have to set down your kettlebells. clock stops after all pullups are executed.

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Beast Mode [ON]

10.10.10

Rest Day.

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10.09.10

team workout; 500 box jumps (3 person teams) stops the clock.
160m tire pull (sets rotation time for team)
box jump, 24/20″
wall sit

-post times to comments

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like an 80’s horror flick.

10.08.10

6 rounds for time:
50m sandbag x/y and throw, 60/30lb
10 knees to elbows, kipping
30 double unders
*x = ground-to-shoulder (beginner) / y = ground-to-overhead (intermediate + advanced)

-post results to comments

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Goose and Mav, inverted.

10.07.10

REST DAY: MOBILITY / SKILLWORK / MAKE-UP DAY

Rest day protocol, as pioneered by Justin Marcis of WCCF,  will serve as an opportunity to make-up a missed workout from the week’s programing, as well as work on basic skills. In addition to that, we will be instituting regular use of MobilityWOD, a blog by CrossFit icon, Kelly Starrett, DPT of  CrossFit San Francisco. CF312 is open normal hours on ‘rest days’ and follows the same class structure and time slots.

-post WOD results / thoughts to comments

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today’s mobilityWODs:

10.06.10

PHASE01
shoulder press
beginner: 3-3-3-2-2-1
intermediate: 2-2-2-1-1-1
advanced: 1-1-1-1-1-1
*warmup prior to work sets, plan to increase weight per set

PHASE02
max couplets in 10 intervals, :60/:60r
2 burpee + 3 ring dip

-post results to comments

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10.05.10

4 rounds for time:
400m run
30 kb slashers, 16/12kg

-post times to comments

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deceleration.

10.04.10

PHASE01
box squat
beginner: 5-5-5-3-3-1
intermediate: 3-3-1-1-1
advanced: 1-1-1-1-1-1
*warmup to work sets, plan to increase weight per set

PHASE02
3 rounds for best average split, 2:00r
bear crawl, 25m
bb yoke walk, 25m @ 60% of P2
20 step-ups, 30/24″
15 squat jump pullups, strict

-post (p2/p3) results to comments

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Thank you to everyone that came to our Opening Day on Saturday. It was great to see all the new faces as well as the familiar ones! We hope everyone enjoyed their time here and at Market, afterwards. On a side note, I would like to take a moment to thank the CF312 crew, families, wives, girlfriends and members that helped us get this all together, as well as put up with us (especially me) over the last couple months of preparation. All 0f your commitment to helping on a variety of levels is so heavily appreciated and it couldn’t have been done without y’all. Today is DAY1, let’s do some work. Thanks again!
-Sean