CrossFit Garland

5-4-12 WOD

Robert — Fri, 04 May 2012 18:15:05 +0000

SKILL:
A1. Ring Work: Any position for 30s Holds x 3-5, Rest 30
A2. SL Squats: 3- 5 x 10e, rest 30s

WOD: 21-15-9 for time of:
HPC to Front Squat (75#, 135#)
Bar Jump Burpees

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

5-3-12 WOD

Robert — Fri, 04 May 2012 10:12:49 +0000

STRENGTH:
A1. Deadlift: 4 x 10,12,12, 15-20; @ 21X1, rest 30s
A2. Planks, 3-5 x 60s, 60s Rest

WOD: AMRAP in 7 minutes
200m Sprint
DB Lateral Lunge Thrusters (25#, 45#)

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

5-2-12 WOD

Robert — Wed, 02 May 2012 10:00:38 +0000

SKILL:
A1. Wall Walks: 3-5 x 4, 15s rest
A2. Hollow Holds: 3-5 x 45s, 60s Rest

WOD: AMRAP in 7 minutes
200m Sprint
10 Box Jumps (12”, 20”)
20 Wall Ball Shots (15#, 20#)
40 Mountain Climbers

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

5-1-12 WOD

Robert — Tue, 01 May 2012 10:00:21 +0000

STRENGTH:
A1. Front Squat: 3-4 x 10-12, rest 30s
A2. Tempo Push Ups: 3-4 x 7 @ 4/2/4, rest 60s

WOD: 5 Rounds for Time
Run 100m
7 C2B Pull Ups
7 Push Presses 75#, 115#
7 KB Swings 16kg, 24kg
7 Burpees

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

4-30-12 WOD

Robert — Mon, 30 Apr 2012 22:08:36 +0000

The 2012 CrossFit Games Regional event has come and gone. Jesse Haines was there representing the tribe in his first (but surely not his last) major CrossFit event. He had many family members (wife, Tara; daughter, Graci; dad, Paul) and friends/clients (Christy, Veronica, Holly and her sister, James, Dan, and Zane) there to cheer him on. I want to personally thank Tara for her support during Jesse’s preparation leading up to and on this past weekend. She’s awesome!

Jesse fought hard each workout and gave amazing effort; and finished 22nd out of 60 competitors! Awesome job!! Below are just a few of the many great pictures that were taken from this weekend. Be on the look out for more great pics and videos!

SKILL:
A1. OH Squats (hold 8s): 3-4 x 7, 4/8/4, rest 10s
A2. Deadbug Pull Overs: 3-4 x 10, 5/1/5, rest 30s

WOD: “Broken” Half Angie
5 rounds for time:
10 Pullups
10 Pushups
10 Situps
10 Squats

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

4-27-12 WOD

Robert — Fri, 27 Apr 2012 10:00:57 +0000

STRENGTH:
A1. Push Press: 3-5 x 8 @ 21X1, rest 60 sec
A2. Weighted Chin-Up: 3-5 x Max reps @ 30X0, rest 60 sec

WOD: 1-3 Rounds For Max Reps
AMRAP in 1 min – Stationary Lunges
Rest 15s
AMRAP in 1 min – Burpees
Rest 15s
AMRAP in 1 min – KTC/KTE
Rest 15s
AMCAP in 1 min – Row for Calories
Rest 60s

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

Good Luck at 2012 Regionals!

Robert — Thu, 26 Apr 2012 11:14:05 +0000

Here’s a cool video of the History of the CrossFit Games

Karen Carson has already placed 61st in the WORLD for the 2012 CrossFit Games in the 60+ Female Master’s division! Yes, THE WORLD – what an awesome accomplishment! Karen worked really hard and never gave up; and she’s already preparing for her next event. If you missed her video, here it is again! Karen’s CrossFit Garland Video

The Regionals are finally here! CrossFit Garland tribe member Jesse Haines has been working hard in anticipation of this weekend. He finished 13th in the region and he’s competing this weekend to be one of three athletes to make it to the big dance: 2012 CrossFit Games in Carson California. Jesse’s CrossFit Garland Video. Now all that is left is for him to perform. Good luck Jesse!

The 5am Tuesday/Thursday CrossFit Garland saying “Good Luck” to Jesse. Hilarious!!

We had great participation in the open sectional workouts this year. I’m already looking forward to next year’s games to see how many more of our tribe members will get out of their comfort zones and challenge themselves.

Congratulations Karen! We wish you all the best this weekend Jesse!

Your CrossFit Garland Tribe

(Leave a comment in the Comments section.)

4-26-12 WOD

Robert — Thu, 26 Apr 2012 10:21:48 +0000

SKILL:
A1. SL Squats: 3- 5 x 10e, rest 30s
A2. KB Swings: 2-3 x 15 (Russian), 1-2×10 (American), rest 45s

WOD: 3-5 Rounds For Time
15-12-9
Front KB Squats (16kg, 24kg)
Dips (Parallettes or Rings)
Rest 2 minutes

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

4-25-12 WOD

Robert — Wed, 25 Apr 2012 10:20:56 +0000

STRENGTH:
A1. Deadlift: 3-5 x 8; @ 21X1, rest 30s
A2. Planks, 3-5 x 60s, 60s Rest

WOD: AMRAP in 10 minutes
400m Sprint
15-12-9
Renegade Rows (25#, 45#)
Plate Sit Ups (15#, 35#)
400m Sprint

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

4-24-12 WOD

Robert — Tue, 24 Apr 2012 10:19:45 +0000

SKILL:
A1. Ring Work: Any position for 30s Holds x 3-5, 30s Rest
A2. Hollow Holds, 3-5 x 45s, 60s Rest

WOD: AMRAP in 15 minutes of
9 Deadlifts (95#, 135#)
12 Push Ups (HR)
15 Box Jumps (20”, 24”)

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).