12-1-2012 and 12-1-2012

Rest days.

11-30-2012

Hero WOD: "Griff"

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Reminder: Today is the last day to order CFOT hoodies.

11-29-2012

Warmup: as desired.

WOD: “Crossfit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

(Work up to 1RM at each of the three lifts - your score is the combined weight of your single best successful attempt at each movement: 1RM Squat + 1RM Press + 1RM Deadlift.)

11-28-2012

Play a sport.

This diet plan is not endorsed by the USCG or FDA - it's better.

11-27-2012

Strength/Skill:

3 x 12 Ring Dips, Max Effort on Final Set

WOD:
AMRAP in 15 min
5 x Sumo Deadlift High Pulls 115lbs/85lbs
5 x Pushups
5 x Box Jumps 24"/20"

Do work.

11-26-2012

Strength/Skill

Overhead Squat
Every minute on the minute, 5 reps for 10 minutes

* Choose a weight you can do all 10 rounds unbroken (work on technique/efficiency)

WOD

21-15-9

Front Squat (115#/75#)
Burpee
Push Press

Monday motivational quote.

11-24-2012 and 11-25-2012

Rest days.

(Sorry, no shopping.)

11-23-2012

STRENGTH WOD

BACK SQUATS (80% OF 1RM)
3-3-3-3-3-3-3

REST 5 MINUTES 

WOD                                                                                  

"HANSEN"

FIVE ROUNDS FOR TIME:

30 KETTLEBELL SWINGS (MALES 2 POOD (72 LBS)/ FEMALES 1.5 POOD (54 LBS))

30 BURPEES

30 SIT-UPS

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

11-22-2012

"TURKEY TROT"

RUN A 5K (3 MILE RUN)

CrossFit Overtorque Hoodies

We will be placing an order for CFOT hoodies soon after the Thanksgiving holiday.
They will be "Tri-Silver" (Light Gray) American Apparel Tri-Blend hoodies with black graphics.  They'll cost between $25-30 depending on the size of our order.
The tentative design is below.
Please place orders by leaving a comment on this post with your name and size. (They are unisex - ladies may want to order a size smaller - fellas, they are "athletic fit.")  Please have orders in by December 1st - so that we can get our shipment in before the holidays.

11-21-2012

"GRACE RACE"

FOR TIME:

400 METER RUN

10 CLEAN AND JERKS (MALES 135 LBS. / FEMALES 95 LBS.)

400 METER RUN

10 CLEAN AND JERKS (MALES 135 LBS. / FEMALES 95 LBS.)

400 METER RUN

10 CLEAN AND JERKS (MALES 135 LBS. / FEMALES 95 LBS.)

400 METER RUN

11-20-2012

Strength WOD

Snatch Grip Deadlift 3-3-3-3-3-3-3

Rest 5 minutes

WOD

AMRAP (As Many Rounds As Possible) in 15 Minutes:

5 Deadlifts (Males 225 lbs./ Females 145 lbs.)
10 Pullups
15 Burpees

11-19-2012

AMRAP (As Many Rounds As Possible) IN 10 MINUTES OF:

20 PUSH-PRESS ( 75 lbs. males /55 lbs. females)
20 BUTTERFLY SIT-UPS
20 FRONT SQUATS ( 75 lbs. males /55 lbs. females)

11-16-2012 Hero WOD: "Roy"

"Roy"
Five rounds:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. 

He is survived by his wife Amy and three children, Michael, Landon and Olivia. 

11-15-2012

WOD
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees

11-14-2012

O's vs E's Football 2012.

11-13-2012

Strength/Skill:

4 x 10 strict pulls (band assist if needed for full range of motion)

WOD:
Snatch Balance: 3-3-2-2-2-1-1-1-1-1 reps

We'll be putting together a hoodie order just after Thanksgiving - they make great Christmas presents!

11-12-2012 WOD for Warriors

The WOD:
As Many Rounds as Possible in 15 minutes:  

RX INTERMEDIATE BEGINNER
11 Ground to Overhead (95/65) Push Press (65/45) PVC Thrusters
11 Bar Facing Burpees Bar Facing Burpees Burpees
12 20/16# Wall Ball (10') Med Ball Squats Air Squats
22 Double Unders DU or sub 3-1 singles Jumping Jacks
7 Hand Stand Push-ups Elevated Pushups (on med ball) Pushups

 

11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans we aim to serve. 

11-10-2012 and 11-11-2012

Rest Days.

Shout out to those who are participating in the Glow Run on Saturday.  Please continue to let us know of upcoming events, so that we can post them on the "Events" page.

Also, please be reminded that we will be meeting at CrossFit NOLA on Monday 12 November to participate in the Team RWB WOD for Warriors.  Thanks in advance for taking time to encourage camaraderie between our USCG team and the community we serve.

Details:
Time: Arrive by 1145 to sign waivers.
Location: 8422 Burthe St New Orleans, LA 70118
Cost: Sweat.

Contact LT Austin if you have any other questions.

11-9-2012 Hero WOD

"Danny"
AMRAP in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups 
(scale weight/box as needed)

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. 

Daniel is survived by wife Jenni and daughter Jojiye.

11-8-2012

Warmup:
3 Rounds:
10 PVC Overhead Squat
10 Pull-ups
10 Dips
10 GHD Sit-ups
10 GHD Back Extensions

WOD
AMRAP in 10 Minutes:
10 Overhead Squats @ 85/55 lbs
10 Box Jumps
10 Hand Release Push Ups

11-7-2012

Play a sport or run 5K.

On Monday, 12 November, we will be partnering with CrossFit NOLA to complete Team RWB's WOD for Warriors.  CF NOLA has graciously offered to host us as guests for the WOD to encourage cooperation and appreciation between the local community and our USCG vets.  We'll be joining them for a FREE WOD at 1200.
Please contact LT Austin before COB Friday to let him know if you plan on attending.  And though the event is not a fundraiser, please feel free to stop by the the Team RWB shop and support their cause!

11-6-2012

Warmup/Skill
Double under drills EMOM for 5 min
(Try to get 75 DU's in)

WOD
10-9-8-7-6-5-4-3-2-1
135#/75#
Hang Power Cleans
Close Grip Bench Press

Vote.

11-5-2012

WOD
5 Rounds
15 Push Press (135/95)
30 Doubleunders
15 Toes to Bar
30 Doubleunders

11-3-2012 and 11-4-2012

Rest Days.

11-2-2012

Workout of the Day

A.
Four sets of:
Power Clean 1.1.1
(rest 10 sec between each clean)
rest 2-3 min

then

B.
As many rounds as possible of:
Hang Squat Clean x 6
Hand release push ups x 12
(hands come off the ground at the top of push up)

Strength
Six sets of:
Push Press + Jerk
Rest 30 sec
Unbroken Pull Ups x 10-15 Reps
Rest 3 min

WOD
"Karen"

For Time:
150 Wall Ball Shots

Notes:
For strength do one Push Press and the one Jerk(Push or Split) without racking the bar in between. Focus on speed! For "Karen" find you rhythm and don't stop. KEEP BREATHING!