Get on the ball

10
Mar

Get on the ball

4 rounds of:
5 Toes through Rings
10 Med Ball Cleans (20/14#)
15 Lateral Jumps

Are you using these tools every day? You should be!

24 Responses

  1. Kevin

    Taken from CF Fredericton…

    2011 CrossFit Games Register Here! https://games.crossfit.com/user/register

    The CrossFit Games are broken into three levels of competition: Open Sectionals, Regionals, and Worlds. The Open Sectionals are open to everyone, can be scaled, and are more about community building. If you are curious, you should participate, you won’t regret it.

    In previous years the Sectionals would involve multiple workouts in one weekend, bringing people from all of Eastern Canada to Fredericton. CrossFit has exploded, especially in the US, so HQ has changed Sectionals to accommodate.

    The first change is there will be six workouts spread over six weeks, starting March 19th. The second change is that ANY affiliate can host any of these workouts. Our gym plans to host all six and we encourage EVERYONE to participate (remember to register through HQ).

    Even if you have to scale, even if you can’t make it to every workout, we still encourage you to register! The more competitors we have in our gym, the more spectators we have cheering everyone on, the better EVERYONE’S performances will be. Step outside your comfort zone!

    One day after registration opened and there are already 5000 registered competitors from all over the world. Don’t miss out and say “oh maybe next year!” Just do it!

  2. Kevin

    The Saturday workouts for the next 6 weeks are going to be the Sectional Workouts anyway, so if you’re going to be here already, you may as well register and get in on the fun!

  3. Marc H.

    mobility + 10 burpees + 10 KBS 70#
    Practice the Medball clean
    Push press 5’s with 1 min break
    135-155-175-185-195(3) left wrist is really sore
    WOD with 23# medball
    Time 3:24

  4. Steph G

    Wu x1
    + 10 boxjumps
    + toes to rings
    Medball clean practice
    Stregth shoulder press 1’s
    50-60-65- 75 F
    Max is 85# why am I so weak?? Maybe my previous form wasn’t right?

    WOD 4 rounds
    5 toes thru rings
    10 med ball cleans
    15 lateral jumps
    Time= 7:03

    Love the toes to ring, they where easier than last time. Lateral jumps were ackward..I thought they first look easy..right Amanda?? Lol thanks for the tips Marc on the med ball cleans.. I just have a hard time w these type of movements.

    Trying to control what I eat for the last few weeks. Frozen green grapes are amazing to get rid of sugar cravings. Did anybody ever try this? Just like candy ummmmm 😉

  5. Patrick

    Front Squat 5x
    95-135-155-165-170×3

    WOD:
    4 rounds of:
    5 Toes through Rings
    10 Med Ball Cleans (20#)
    15 Lateral Jumps

    3:36

  6. Amanda

    WUx1
    Practice Med ball cleans

    Strength: Deadlifts
    3x 110-120-130-150-165

    WOD:
    4 rounds of:
    5 Toes through Rings (subbed V-snaps; shoulder)
    10 Med Ball Cleans (14#)
    15 Lateral Jumps

    T = 6:30

  7. Kevin

    Yay! I got to workout this morning!

    4 rounds of:
    5 Toes through Rings
    10 Med Ball Cleans (20#)
    15 Lateral Jumps

    2:53

    Fun and fast workout!

  8. Johnny

    WU x1
    Med ball clean technique practice

    Back squat x5
    95-105-115-125-145

    WOD: (rings, 20#)
    3:43 (gasping for air!!!!)
    Great job 7:00am crew!

  9. Heather (Mum)

    WU X 1
    Med Ball Clean Practice
    Strength (5’s)
    Push Press
    45-50-55-60-65 PR for Reps.

    WOD
    4 round
    5 situps
    10 med ball cleans (10)
    15 lateral jumps
    Time 7:27

    It has been an interesting week so far. Tried to knock myself out on Tues. when I dropped a 55 lb. bar on my head. Thanks for assisting me up Kevin.
    Got my first plank pushup – just one but it’s a start.
    PR today on push press for reps.
    I love Crossfit.

    1. Amanda

      Great job on the push up Heather! I love the feeling of being able to lift your WHOLE BODY up by your arms, whether it’s a pushup, pullup, ring dip, etc – they’re all SO hard to do, and it feels so good when you can do one after working on them for so long! Congrats!

  10. WUx1
    Practice Med ball cleans

    Strength: overhead squats x 5
    45,45,50
    WOD:
    4 rounds of:
    5(subbed V-snaps)
    10 Med Ball Cleans (14#)
    15 Lateral Jumps

    T = 4:18

    cashout – 20 Mackenzie pushups

  11. WUx1

    Strength: shoulder press x 1
    50,55,65,70,80(f),80(f)

    Practice Med ball cleans

    WOD:

    4 rounds of:
    5 subbed V-snaps
    10 Med Ball Cleans (10#)
    15 Lateral Jumps

    T = 5:32

    cashout – 20 Mackenzie pushups & 1 min plank

  12. Steph F.

    WU x 1
    Practice med ball cleans
    Front squat x 3: 45-65-75-80

    WOD:
    4 rounds:
    5 toes through rings
    10 med ball cleans (14#)
    15 lateral jumps

    Time: 6:12

    cashout- 20 Mackenzie pushups

  13. Kerri

    WUx1
    Practice Med ball cleans

    Strength: Deadlift x 3
    115-135-140-145-150 (Thanks Pierre for the tips about not bending my knee too early!)
    WOD:
    4 rounds of:
    5 (subbed V-snaps for 1st & 4th rounds and sit ups for 2nd & 3rd)
    10 Med Ball Cleans (14#)
    15 Lateral Jumps (subbed for more of a hop over)

    T = 5:52

    cashout – 20 Mackenzie pushups

  14. Elissa

    WUx1
    Practice Med ball cleans
    Strength: PushPress x 5
    45-60-70-80-90 (only did x3 twice.. :/ 1rm is 105)

    WOD:
    4 rounds of:
    5 toes through rings
    10 Med Ball Cleans (14#)
    15 Lateral Jumps
    T = 5:40 🙂

    cashout – 20 Mackenzie pushups

  15. Gabriel

    WUX1
    Practice Med Ball Clean

    Strength – Back Squats X5
    135-155-175-195-205(PR for Reps)

    WOD:
    4 rounds of:
    5 Toes through Rings
    10 Med Ball Cleans (20#)
    15 Lateral Jumps

    Time –> 3:36
    Was a fast and fun one!

    Cashout – 20 Mackenzie pushups

    Great job and race Dan!

  16. Tracy S.

    Practiced more Med Ball Cleans instead of strength…. which definitely helped my technique improve.

    WOD: 4 Rounds
    ~ 5 Sit ups
    ~ 10 Med Ball Cleans @ 10#
    ~ 15 Lateral Jumps
    TIME –> 7:34

    The cleans were very slow and found the jumps were tiring on the quads — but a good workout.
    Cashout – 20 Mackenzie Pushups.

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