CrossFit Asylum http://asylum.sitesasrx.com CrossFit Asylum--CrossFit Asylum en Copyright 2010 http://www.rssboard.org/rss-specification WOD 100907 http://asylum.sitesasrx.com/blog.php?id=16582 "Severin"

50 strict pullups

100 pushups, release hands from ground at bottom

5k run

 

Wear 20lb vest.

NO 4PM CLASSES

]]> http://asylum.sitesasrx.com/blog.php?id=16582 Tue, 07 Sep 2010 00:00:00 -0600 WOD 100904 http://asylum.sitesasrx.com/blog.php?id=16471 "CrossFit Total" 3 attempts for a 1 rep max back squat, shoulder press and deadlift.

reminder, we will be closed Sunday and Monday for the holiday]]> http://asylum.sitesasrx.com/blog.php?id=16471 Sat, 04 Sep 2010 00:00:00 -0600 WOD 100903 http://asylum.sitesasrx.com/blog.php?id=16419 Weighted pullup
1-1-1-1-1-1-1

Death by pullups
one pullup in the first minute,
two pullups in the second minute,
three pullups in the thrid minute...
ends when you don't complete all the pullups within that allotted minute

]]> http://asylum.sitesasrx.com/blog.php?id=16419 Fri, 03 Sep 2010 00:00:00 -0600 WOD 100902 http://asylum.sitesasrx.com/blog.php?id=16372 We will be closed Sunday and Monday for the holiday weekend.

2 reps on the minute for 8 minutes:
deadlift or back squat 80% of max

3 efforts of:
400m run or 500m row
rest 4 minutes.
Within the rest period, collect 30 seconds of:
Ball up/inverted hang or "L" sit

]]> http://asylum.sitesasrx.com/blog.php?id=16372 Thu, 02 Sep 2010 00:00:00 -0600 WOD 100901 http://asylum.sitesasrx.com/blog.php?id=16371 Bench Press
3x5 (same weight for all 3 sets)

For time:
800m run
21 thrusters 75#
21 "L" pullups

]]> http://asylum.sitesasrx.com/blog.php?id=16371 Wed, 01 Sep 2010 00:00:00 -0600 WOD 100831 http://asylum.sitesasrx.com/blog.php?id=16231 It's been a pretty amazing month at Asylum, let's finish off with a bang

"300"

for time:
25 pullups
50 deadlift 135/95
50 pushups
50 box jumps 24"
50 floor wipers 135lb (touch each side for a count of 1)
50 kb clean and press, 1pd
25 pullups
 

]]> http://asylum.sitesasrx.com/blog.php?id=16231 Tue, 31 Aug 2010 00:00:00 -0600 WOD 100830 http://asylum.sitesasrx.com/blog.php?id=16131 REMEMBER, NO 4PM CLASSES THIS WEEK!!!!!

1-1-1-1-1-1-1
Clean, Push Press, Push Jerk, Split Jerk

Ashley at 36 weeks pregnant. A little wide on the push jerk landing but seriously, who's going to critique a pregnant lady??

 

Remy at 165lb. There are no words...

Ben at 195lb. Huge improvement on the clean from his set at 185lb, misses the lockout barely on the push jerk, push press and split jerk are both solid. STRONG!

 

Rob at 175lb. He got this at 185 but form was suspect, I decided to show this video instead. He still  has some hesitancy on locking his arms out when jerking, this will be trained away eventually. Rob has plans to compete in the master's division in the games next year, he turns 50 this year.

Andy at 225lb.


Andy at 245lb. A little jerk on the clean and pretty shaky on the split jerks. This one got heavy.

]]> http://asylum.sitesasrx.com/blog.php?id=16131 Mon, 30 Aug 2010 00:00:00 -0600 WOD 100828 http://asylum.sitesasrx.com/blog.php?id=16087 MURPH 

1 MILE RUN
100 PULL UPS
200 PUSH UPS 
300 SQUATS
1 MILE RUN

 

HAPPY BIRTHDAY T-BONE!

]]> http://asylum.sitesasrx.com/blog.php?id=16087 Sat, 28 Aug 2010 00:00:00 -0600 WOD 100827 http://asylum.sitesasrx.com/blog.php?id=16042 We've had a lot of requests for log books again, so we're taking preorders to see how many to order on this next go round. I just checked the prices and they've come down! We will be able to seel them for $15 each. I HIGHLY recommend buying a book, this this are a fantastic way to track progress and much more user friendly than a notebook or even a day-timer. They include sections for PR's and all the benchmark, named WOD's.

T-Bone has requested "Muprh" for his birthday WOD which we will oblige tmw at the 11 and 12:30 classes!!!
HAPPY BIRTHDAY TO THE BONE!!!
 

3 rounds for strength and skill:
3 snatch deadlift (watch video)
1 snatch high pull (watch video)
----immediately followed by---
1 hang power snatch (watch video)
3 overhead squats (watch video)

you will have 2 seperate bars set up. the deadlift/high pull will be quite a bit heavier

AMRAP in 12 min

5 burpees
10 box jumps, 24/20"
20 double unders
 

]]> http://asylum.sitesasrx.com/blog.php?id=16042 Fri, 27 Aug 2010 00:00:00 -0600 WOD 100826 http://asylum.sitesasrx.com/blog.php?id=15891 We've had a lot of requests for log books again, so we're taking preorders to see how many to order on this next go round. I just checked the prices and they've come down! We will be able to seel them for $15 each. I HIGHLY recommend buying a book, this this are a fantastic way to track progress and much more user friendly than a notebook or even a day-timer. They include sections for PR's and all the benchmark, named WOD's.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Main site calls for handstand push-ups "nose to floor."  As is taught and the CrossFit Gymnastics cert, the Asylum version will call for "top of head to floor" instead.

]]> http://asylum.sitesasrx.com/blog.php?id=15891 Thu, 26 Aug 2010 00:00:00 -0600