Week 2 has arrived and I hope everyone is prepared to "crush" this WOD

CrossFit Games 11.2
As many rounds and reps as possible in 15 minutes of:
  9 Deadlifts 155/100#
12 Push-ups (games style)
15 Box Jumps 24"/20"

Masters:
45-49 as Rx'd
50-54 as Rx'd
55-59 145/90# & 20"
60+    145/90# & 20"

The new Sectional WOD is up on the Games website, so be prepared for it tomorrow!!

3x300m row then:

2x10 Back extension

2x10 GHD sit-ups

2x10 Shoulder Press (empty bar)

MOD

If you have a muscle up, work on stringing them together.

If you have unassisted pullups, work on transitions and attempt a muscle up.

If you do not have an unassisted pullup, work on transitions.

  

WOD

Three rounds for time of:

4 HSPU's

8 Ground 2 Overhead 135/95#

12 KB swings 53/35#

Abie showing great determination during a deadlift WOD!!!

DROM

3 rounds of:

10 DB press (light)

20 DB OH walking lunge(elbow locked out)

MOD

Split Jerk

3-3-3-3 Light weight

2-2-2 Medium weight

1-1-1 Med to heavy weight

WOD

21-15-9

Deadlifts 225/155#

Overhead Squat 135/95#

     

What a great time we had Saturday at the O-Run in Lynchburg, SC.  Everyone did a great job completing the run and obstacles!!





Row 250m, rest :30 sec, then row 100m x 5 w/:15 sec rest between rounds

MOD

Work on your quarterly goal(s)

WOD

Five rounds for time of:

15 Medball cleans 20/14#

15 Wallball shots 20/14#

Recipe of the Week

 Peach Summer Soup

A cold soup is a good starter for dinner in the warmer weather. This recipe uses an interesting combination of peaches and tomatoes. It only takes about fifteen minutes to make this gazpacho. Pack it up and bring it to the beach or a barbeque.


See complete recipe and more warm weather food ideas at Make Mine Paleo


                                                                                                                             - Maureen

Daniel deadlifting during Thursday's Master's WOD.  We would like to welcome Daniel as a new member to our CrossFit Beaufort family!!!!

WOD
As many rounds as possible in 10 minutes of:
6 Ring push-ups
8 Toes-to-bar
10 SDLHP 75/53

Jennifer doing a great job on the 20" box

DROM
2 rounds of:
10Shoulder Dislocates
10 KTE's
10OHS

WOD

"Tabata something else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals

CrossFit + Paleo = 1 tough master's lifter

I talked to the G-man yesterday and he said he has no plans for burpees the rest of the week.  After Monday's and Tuesday's version, today's should be a breeze.  He assured me there was no need to worry about burpee broad jumps, inverted burpees, burpee wallballs, lateral-jump burpees, tuck-jump burpees, one-arm burpees, dumbbell burpees, muscle-ups burpees, etc., etc, being programmed.  Since there is a probability that burpees will be programmed during the Open Sectionals, he won't make any promises about next week.

5:00 Double Under practice

deadlift warm-up w/light weight

MOD (after the WOD today)
Dips, dips and more dips.  Box or bench or rings
If you have ring dips, superset with box or bench to failure

WOD

From the Master's WOD

3 rounds for time of:

9 Deadlifts

12 Burpees

15 Wallballs

Deadlift weights:                  Top times male/female:

40-44 year-olds 225/155#             3:57 / 5:05

45-49 year-olds 215/135#             4:25 / 5:02

50-54 year-olds 205/115#             4:26 / 4:48

55-59 year-olds 195/95                  4:42 / 5:56

60+    year-olds 185/75#                8:14 / 7:52

Hall and John hit'n Saturday's rowing & abs WOD!

DROM

20 walking lunge

250m Row

20 walking lunge

WOD (compare to 10/11/10)
"Jerry"
Run 1 mile
Row 2000m
Run 1 mile

scale to 3 rounds of:
Row 500m
Run 400m

We would like to welcome new members Chris and Bernadette to the CrossFit Beaufort family!!!

 

Samson Stretch L&R

3 rounds of:

10 Kipping Glides

10 Shoulder Dislocates

10 OHS

MOD

Back Squat (hold the bottom for a 3-count)

3-3-3-3-3

WOD
As many rounds as possible in 12:00 of:
7 Burpee Box Jumps (use 12" to 24" depending on your current level)
7 Push Press 95/65#
7 OHS 95/65#

Happy Birthday to Basye Hibbett from everyone here at CrossFit Beaufort. Hope you have a wonderful day!

Great job everybody on their 5k / 8k this past Saturday.  A big shout out to Maureen for finishing in 2nd place in her class during the 8k, Terri for completing her first 5k, Betsy for running her 5k non-stop, and Daniel for running shotgun!!

Check out some of the pics below the WOD

DROM

3x10 Back Extensions

3x10 GHD Sit-ups

3x10 Shoulder Press (empty bar)

MOD
Handstand Push-ups
3-3-3-3-3-3-3

WOD

5 rounds for time of:

10 Deadlifts, men bdwt/women 80%
10 Burpee Pull-ups
10 KB Swings, 70/44#
scaling options, use one or more of the following:
3 RFT
10 burpees + 10 pull-ups
kb swings to russian style

Recipe of the Week

Tuna Cup

This is a great meal that was recommended by Rudy, a member of CrossFit Beaufort. I made it for our lunch today with the apples and no cheese, and put it on top of salad greens with a cider vinegar and olive oil dressing. If you are adding the avocado, squeeze a little lemon or lime on it so that it doesn’t turn brown. Double or triple the recipe and divide into containers for other quick meals during the week. The recipe is on my Make Mine Paleo blog.

Congratulations to everyone who ran the 5K and 8K Twilight Run yesterday. Paleo oysters and chicken, along with a little beverage made for a fun evening!

Nothing like some Friday afternoon wallball

10 rounds of 50m sprint (not at a 100%)

WOD
10 rounds for time of
Row 200m
15 Abmat sit-ups

for an added challenge use the GHD for odd numbered rounds

Rob doing a great job on the power snatch!!

3 rounds

Samson stretch :15-:20 each leg

10 lateral lunges
10 Shoulder dislocates
10 OHS (pvc)

WOD

Seven rounds for time of:

10 Wallball 20/14#

10 Pull-ups

Crossfit Beaufort will be opting-in each week to participate in this year's Sectional's Open.  We will be scheduling the weekly WOD on Thursday each week as our daily WOD.  We will also validate performances on Saturdays at 11:00 a.m. for members and for non-members. 

To participate, go the CrossFit Games website http://games.crossfit.com/ and register as an athlete.  The cost is only $10 and it covers you for all 6 weeks of WODs.  Since we are scheduling the WOD every Thursday anyway, you might as well as sign-up.  Results will be posted in real time on the Leadersboard, so it should be pretty cool.  This will allow to see how you stack up against the rest of the world.  Once you sign up, make sure you choose CrossFit Beaufort as your team.

Week #1 WOD
Complete as many rounds as possible in 10 minutes of:
30 Double Unders

15 Power Snatches, 75/55

I know we just did power snatches, but consider those practice

Abbie doing modified Handstand Push-ups during yesterday's WOD

800m Run then:

2 rounds

10 Thrusters

10 H2H KB Swings

10 Good mornings

WOD

Power Clean

3-3-3-1-1-1-1

Push Jerk

3-3-3-1-1-1-1

Try to increase your weight each time.  Do not count your warm-up sets

1. Open Sectionals start today.  Everything you need to know is on the CrossFit website under CrossFit Games.  You can also check out the page above, CrossFit Open 2011!!

Jennifer and Renee warming up before the WOD

Row 500m

then 3 rounds of:

10 Walking lunges

10 Shoulder dislocates

15-20 second Handstand holds

MOD

OHS w/3 count hold at the bottom

3-3-3-3-3

WOD

Three rounds for time of:

Run 400 meters

15 Snatch power or squat 75/53

9 Handstand push-ups

The CrossFit Games Open begin on Tuesday and we are registered to validate performances for more info click on the CrossFit Open 2011 page at the top of the website.

Patti working hard during last week's hang power cleans!

DROM

2 rounds of:
10 DB thrusters (light weight)
10 KB Swings (light weight)
10 GHD or Ab-mat sit-ups

MOD
DU's practice

WOD
10 rounds
With a continously running clock complete the following on the minute:
3 Pull-ups
6 Push-ups
9 Air Squats
then max reps of Thrusters for the remaining of the minute
Choose any weight you want for the Thrusters, your score is total amount of weight lifted during all 10 rounds (total reps x weight = score)

Happy Birthday to Pam Potts from all your friends here at CrossFit Beaufort. We hope you enjoy your special day!!!

Recipe of the Week

Veggie Dips

Here’s a trio of dips that you can serve at your next spring barbeque or party. Serve with some cut-up vegetables and chips or crackers for your non-paleo friends. These recipes were modified from several that I found on foodnetwork.com.

Guacamole Dip – creamy and nicely seasoned with cumin and garlic
Nutty Red Pepper Dip – a blend of walnuts and roasted red peppers
Chipotle Eggplant Dip – grilled eggplant with chipotle peppers and adobo sauce


Enjoy the rest of your weekend, and check out “Make Mine Paleo” by clicking here for these recipes and others that can help you plan your Sunday night dinner.

Spring forward to paleo eating!

- Maureen

Gretchen enjoying a recent WOD

WOD

Death by Ten Meters

Set 2 Kettlebells 10m apart (33 feet) and with a continously running clock

At the start of the first minute run 10 meters, then rest.

At the start of the second minute run 20 meters, then rest

At the start of the third minute run 30 meters, then rest

Continue adding 10 meters until you can no longer continue

Record number of rounds completed

Got Cardio?  Rest one minute and then work back down, but do not add to your score

Terry doing a great job on the Ground to Overhead!!

Warm-up and start rowing as soon as you are ready
DROM

WOD
8 Rounds
Row 1:00 Rest 1:00
Using the FGB clock, row/rest at the beep
Post total distance

Post WOD
Stretch, Stretch, Stretch

 The "G-man" hitting a perfect back squat!!!

Many of you may not know that today is our programmers birthday.  The G-man is excited to share this date with one of his mentor's, Chuck Norris, and is hoping everybody enjoys his birthday WOD. (yes he knows this is the 3rd AMRAP in row.  That's what makes him so loveable).

Warm-up is athlete's choice

MOD

Pistol squat practice (use a box, rope, etc)

Complete as many rounds as possible in 15:00 of:

  3 Ground to Overhead 135/95#

10 Toes thru Rings

  9 Box Jumps 24/20"

Betsy working on her overhead squat!

CFWU x 2 rounds

Samson stretch

10 OHS (pvc)

10 Sit-up

10 Back Extensions

10 Pull-ups

10 Dips (bench or rings)

MOD

Snatch-grip Deadlift

5-5-5-3-3

WOD (masters)

5 rounds for time of:

Max burpee wallballs in 1:00

Max Ab-mat situps in 1:00

clock runs continously (10:00) score is total of all reps

Men under 60 use 20#, 10' target, Women under 60 use 14#, 8' target

 Terry, Rob and  Jay Rx'ing last week's handstand push-ups WOD!

 

MOD                                                        

Shoulder Press                                                     

5-5-5-5-5                                                       

warm-up and use same weight for all sets         

From the "Masters" WOD with suggested weights below                                                    

As many rounds as possible in 20:00 minutes of:    

4 Deadlifts                                                            

3 Hang Power Clean                                            

2 Front Squat                                                       

1 Shoulder to Overhead                                     

40-44 yrs m135# / w95#                                   

45-49 yrs m105# / w85#                                   

50-54 yrs m95# / w75#

55-59 yrs m85# / w65#

60-64 yrs m75# / w55#
Score is total reps (10 per round)

Jennifer and Jamie

 

DROM

Shoulder dislocates
With an empty bar-good morning, back squat, behind-neck-press, 10 reps

MOD
Ring Dips or Bench Dips, 3 sets of max reps

WOD
"Nancy"
400m Run
15 Overhead Squats 95/63#
Warm-up with empty bar and work up to your Nancy weight