CrossFit | Potrero Hill http://crossfitph.com "Everything Counts" Wed, 22 Feb 2012 05:01:59 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 C&J&Stuff http://crossfitph.com/2012/02/22/cjstuff/ http://crossfitph.com/2012/02/22/cjstuff/#comments Wed, 22 Feb 2012 05:01:59 +0000 Marvin http://crossfitph.com/?p=5291

Just some paleo nerds talking about paleo stuff

Paleo Challenge

I hope you all have been checking in with your teams and keeping each other honest on those morning donuts and late night chocolate covered whatevers.  =)  We’re almost to the end here!  Hang tough fellow cavemen and cavewomen.  =)

To close out the competition you’ll need to schedule your final dunk.  Our friends at Fitness Wave are going to be back on Saturday March 10th.  Please sign up for your spot on their website.

www.fitnesswavenorcal.com

Strength

  • Work Up to Max C&J or work on technique

WoD

10min AMRAP:
  • 3 Clean & Jerk @ 155#
  • 30 Double Unders
]]> http://crossfitph.com/2012/02/22/cjstuff/feed/ 0 L shaped http://crossfitph.com/2012/02/21/l-shaped/ http://crossfitph.com/2012/02/21/l-shaped/#comments Tue, 21 Feb 2012 05:01:12 +0000 Marvin http://crossfitph.com/?p=5288 Skill
  • As many attempts as you want for max L-sit holds

WoD

15min AMRAP

  • 7 T2B
  • 14 Wall balls
  • 50 Double-unders
]]> http://crossfitph.com/2012/02/21/l-shaped/feed/ 0 Hoppers http://crossfitph.com/2012/02/20/hoppers/ http://crossfitph.com/2012/02/20/hoppers/#comments Mon, 20 Feb 2012 05:01:33 +0000 Marvin http://crossfitph.com/?p=5286 Strength
  • 3×8 Good mornings w/ weight

WoD

5 Rounds for Time:

  • 10 SDLHP (95/65#)
  • 10 Lateral burpees over the bar
]]> http://crossfitph.com/2012/02/20/hoppers/feed/ 0 Quick Chip http://crossfitph.com/2012/02/17/quick-chip/ http://crossfitph.com/2012/02/17/quick-chip/#comments Fri, 17 Feb 2012 05:01:01 +0000 Marvin http://crossfitph.com/?p=5284 Strength
  • Bent Over Row 3X5

WoD

For time:
  • 500M row
  • 1 rope climb
  • 20 push ups
  • 30 Pull ups
  • 40 V-ups
  • 50 Air Squats
  • 400 M Run
This should be unbroken.  Maybe some slow v-ups but the rest can definitely be straight through balls to the wall!
* coach: just start 2 at time on the rower and as soon as someone finishes, another person starts, keep clock running
]]> http://crossfitph.com/2012/02/17/quick-chip/feed/ 0 O/D http://crossfitph.com/2012/02/16/od/ http://crossfitph.com/2012/02/16/od/#comments Thu, 16 Feb 2012 05:01:07 +0000 Marvin http://crossfitph.com/?p=5282 Skill/ Strength
  • Snatch Balance 5X3. Emphasis on landing in hole before going up in weight.

WoD

12 min AMRAP Partner Offense/Defense:

  • Defense: 50 Double-unders
  • Offense: Squat Snatch 75/55#
]]> http://crossfitph.com/2012/02/16/od/feed/ 0 PNF Dawg! http://crossfitph.com/2012/02/15/pnf-dawg/ http://crossfitph.com/2012/02/15/pnf-dawg/#comments Wed, 15 Feb 2012 05:01:59 +0000 Marvin http://crossfitph.com/?p=5280 Warm-up
  • Partner PNF hamstring stretching

WoD

4 rounds with decreasing rep scheme:
  • 20-16-12-8 DL @Bodyweight
  • 400m sandbag carry (or med ball)
  • 30-25-20-15 Med ball sit-ups
]]> http://crossfitph.com/2012/02/15/pnf-dawg/feed/ 0 B2F http://crossfitph.com/2012/02/14/b2f/ http://crossfitph.com/2012/02/14/b2f/#comments Tue, 14 Feb 2012 05:01:32 +0000 Marvin http://crossfitph.com/?p=5278 Skill
  • Max ring push-ups or hardest progression
  • Got some ring handstand push-ups?  Let’s see it!

WoD

4 rounds for time:

  • 15 ring dips
  • 4 back to front burpees
  • 15 K2E
  • 4 back to front burpees

B2F Burpees = from standing position, roll to back, hollow rock/roll over feet to belly, push up to stand, jump and clap = 1 rep

]]> http://crossfitph.com/2012/02/14/b2f/feed/ 0 10 to 1 http://crossfitph.com/2012/02/13/10-to-1-2/ http://crossfitph.com/2012/02/13/10-to-1-2/#comments Mon, 13 Feb 2012 05:01:16 +0000 Marvin http://crossfitph.com/?p=5276 Strength
  • Work up to a heavy squat clean.  Feeling good?  Go for a 1rm

WoD

For time:

  • 10-to-1 Squat Cleans
  • 1-to-10 Box Jumps (29/24″)
]]> http://crossfitph.com/2012/02/13/10-to-1-2/feed/ 0 Balls to the Wall http://crossfitph.com/2012/02/10/balls-to-the-wall/ http://crossfitph.com/2012/02/10/balls-to-the-wall/#comments Fri, 10 Feb 2012 05:01:46 +0000 Marvin http://crossfitph.com/?p=5272 WoD 1
  • 40 Burpess for time

Wod 2

20min AMRAP:

  • 20 Wall balls
  • 400m run
]]> http://crossfitph.com/2012/02/10/balls-to-the-wall/feed/ 0 Gobble Gobble http://crossfitph.com/2012/02/09/gobble-gobble/ http://crossfitph.com/2012/02/09/gobble-gobble/#comments Thu, 09 Feb 2012 05:01:54 +0000 Marvin http://crossfitph.com/?p=5270 Skill
  • After the warm up, identify where you are lacking mobility
  • Coaches will show you how to open up those areas and enable you to get into a better position

WoD

5 Rounds for Time:

  • 10 T2B
  • 15 Goblet Squats
  • 20 KB Swings
  • Rest 1 minute
]]> http://crossfitph.com/2012/02/09/gobble-gobble/feed/ 0