9-29-2012 and 9-30-2012

Rest Day

9-28-2012 HERO WOD: KJ

9-28-12, Hero WOD

"KJ"
5 RFT (Rounds For Time):
25 Burpees
25 Box Jumps, 24" box
25 wallballs, 20lb ball
200m sprint

Big Dawgs: Rxd
Pack: 3 RFT
Puppies: 15 reps each, 3 Rounds

LT Catharine "KJ" Ryan died on 22 September after battling cancer for almost two years.  A superb USCG rescue helicopter pilot, devoted friend, and remarkable athlete, KJ left an enduring mark on everyone she encountered.  This WOD is designed in tribute to her ambition, spirit and character.    

She is survived by her husband Kyle.

9-27-12

SWOD: Push Press
3-3-3-3-3

DWOD:
Benchmark:  Elizabeth
21-15-9 reps for time of
135lb power clean
Ring dips

Big Dawgs: Rxd
Pack: 115lb PC, Ring dips at same reps as Rxd
Puppies: 95lb PC, 3:1 bench dips as Rxd (ex. 63, then 45, then 27)
Buttercups: Medicine ball clean (as heavy as possible), 21,15,9 bench dips

*If unfamiliar with power cleans, check out the "exercises and demo" link and look for it.

9-26-12

Sprints or Team sport or Recovery from previous heavy lift days.

Sprints:
10 sets of 200m sprints
30 sec rest between sets

Team Sport:
Ultimate Frisbee or Basketball

*Do your best to hustle, and not walk. Keep moving for at least a half-hour during team sports.

* *In a high intensity, heavy weight lifting regimen, rest is key. More is not necessarily better. If you have asked your body to do something is has not done before, then do not continue. The neurological  stimulus has already done enough to effect growth.

9-25-12

SWOD:
Bench Press, 5x5 at 70-80% 1RM (1 rep max)
45-60 sec rest between sets

DWOD:
5 rounds for time:
7 front squats at bodyweight on bar
15 Kettlebell swings, 1.5 pood (55lb dumbbell)

Big Dawgs: Rxd
Pack: 3 rounds
Puppies: 3 rounds, 100lb front squats, 1 pood swings (35lb DB)
Buttercups: 5 rounds, air squats, 25lb swings

9-24-12 

SWOD:
Deadlift 3 sets of 3 reps (3x3)
2-3 min rest between sets
use 85-95% of 1RM
* If you are unfamiliar with the DL, use light weight to work on your form. Error in judgement WILL cost you.

DWOD:
As many rounds as possible (AMRAP): in 12 minutes
5 bar muscle ups
7 burpees
9 squats

Big dawgs: As Recommended (Rxd)
Pack: AMRAP in 10 min
Puppies: AMRAP in 10 min

* If unable to do a bar muscle-up, complete 4 pull ups + 4 dips for every one MU.

9/22-23/2012

Rest Day

*Note: This weeks programming should be followed as such:

Strength Workout of the Day (SWOD)
5-10 minute Rest
Daily Workout of the Day (DWOD)

You may choose to do only one of these, or both. However, if the SWOD is too much, call it a day. No need to over work your body right into an injury. KNOW YOUR LIMITS!

Crossfit is intended to make you better at life. "Being unable to workout tomorrow because you were pigheaded today is not in line with our goals" (Greg Glassman, CF Founder).

9-21-2012 Hero WOD: DT

Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

9-20-2012

20-15-10 

Power Clean (115/85lb)

Push-ups

2 minute rest

4 Rounds of

15 SDHP (95/65lb)

20 Double-Unders

Post time to comments or on the white board.

Congrats to the "E's" on their 19-17 victory over the "O's."  Rematch?

9-19-2012

5 rounds

5 Shoulder to Overhead (clean from ground) 135lb/95lb
10 toes to bar
20 box jumps

Post time to comments or the white board.

Check out crossfitnola.com for daily group WODs and Saturday partner WODs.
Ask about their military discount.

9-18-2012

WOD: 10 min AMRAP10 burpee Box jumps 30/24 in10 OHS 135/95

Post rounds & reps to comments or the white board.

9-17-2012

5 ROUNDS FOR TIME:

10 TURKISH GETUPS (30/20#)
15 BURPEES
20 SWINGS (30/20#)
400M RUN

Post time to comments.

T-shirts are in. $18 - ALL proceeds go toward new equipment.  

9-15/16-2012

Rest day.

Hero WOD: Michael 9-14-2012

3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

Courtesy of CrossFit.com

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

9-13-2012

Push Press 2-2-2-2-2-2-2 reps.

Post loads to comments.

It's not too late to start the 100 Day Double Under Challenge.

9-12-2012

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

October 13, 2012  Who's signed up?

Post times to comments or put them on the white board.

9-11-2012

"FRAN"

For time:
21-15-19
Thrusters (95lb/65lb)
Pullups

Post your times to comments.

Coming: 9-11-12

The start of CrossFit Overtorque daily programming (Workouts of the Day, or "WODs") will coincide with Patriot Day 2012.

Starting that day, please stop by to see daily workouts posted by our own CrossFit Level I certified instructors, and feel free to post your results in the comments section.

And if you are new to CrossFit and are wondering what all of this is about, check out the 2012 Crossfit Games airing on ESPN 2 beginning 9-11-2012, to see the "Fittest on Earth."

3,2,1...

CrossFit Overtorque is now an official affiliate!

We are proud to have just survived Hurricane Isaac and will begin posting WODs next week.