CrossFit Ocean Isle Beach

WOD: 2.23.12

Coach K — Thu, 23 Feb 2012 01:00:39 +0000

A) Max effort Handstand pushups in 2 minutes

B) 3 rounds for time of:

10 Deadlifts 225/185#
50 Double-Unders

Pups: 2.23.12

Coach Kerri — Thu, 23 Feb 2012 01:00:17 +0000

Buttercup Eli "presses to the sky"

Buy In

Med Ball Pass Game

Skill: (focus on hip extension)

“Jump the River”

Review: Push Press w/ PVC

WOD

AMRAP in 5 minutes

A.)

DB push- up

DB hang squat clean

DB push press

B.)

Relay Race

100 m x 3

*post rounds on white board

Homework & Snack Time ( No homework? Be sure to bring a book to read quietly)!

Cash Out

T- plank hold ( 5x each side)

Oh yea, Fishy Fishy game!!!

Thursday: February 23, 2012

Coach K — Thu, 23 Feb 2012 01:00:01 +0000

CrossFit Games Update Pre-Show - video [wmv] [mov] [HD mov]

The 9:30 class: Off they go!

WOD

A) Max effort Handstand pushups in 2 minutes

B) 3 rounds for time of:

10 Deadlifts 225/185#
50 Double-Unders

Coach’s Notes: Post HSPUs + time completed to comments.

Competitors: Head over to CrossFit Games to check out OPEN WOD #1. Watch the corresponding videos and print your score card to bring in with you on the day you plan to complete the WOD.

Reminder: You can complete the WOD Thursday 6am or 5pm, and Saturday 9-11am. Any time outside of those please email karen@crossfitoib.com to schedule.

Scoring for the OPEN:

Reps: Each prescribed rep counts toward your official score. Every competitor will have the opportunity to scale any of the OPEN workouts however, once you have to scale, those reps do not count towards an official online score. WE WILL have our own “leader board” at the box in which we will tally all competitor’s weekly scores (Rx & Scaled).
Logging: Reps will be logged into your Games site account before 8pm on Sundays, to be validated by the coaches at CFOIB.
Score Cards: We will have official score cards for every week for the designated workout. All score cards must be completed in full and legible and signed by the competitor and corresponding judge. They are to be placed in Coach K’s office by 11am on Saturdays.

Registration:
It’s still not too late to register!!

WOD: 2.22.12

Coach K — Wed, 22 Feb 2012 01:00:51 +0000

A). Max effort strict toes to bar in 2 minutes

B). 5 x 5 Wall Climbs – rest 2 minutes between sets

C). 5 x 5 accents Rope Climb – rest 2 minutes between sets

D). Mobilize for remainder of class

Competitors: If you plan to complete your OPEN WOD #1 on Thursday please take today as an “active rest”. Complete parts A & D only.

Wednesday: February 22, 2012

Coach K — Wed, 22 Feb 2012 01:00:01 +0000

“To be thrown upon one’s own resources, is to be cast in the very lap of fortune.” - Benjamin Franklin

Some of the Saturday Crew. This week is the 1st "Saturday Open"! Sign up on the schedule and get some!

Open WOD #1 will be announced tonight (Wednesday) at 8pm at http://games.crossfit.com/.

WOD

A). Max effort strict toes to bar in 2 minutes

B). 5 x 5 Wall Climbs – rest 2 minutes between sets

C). 5 x 5 accents Rope Climb – rest 2 minutes between sets

D). Mobilize for remainder of class

Coach’s Notes: Post T2B total with improvement to comments.

Competitors: If you plan to complete your OPEN WOD #1 on Thursday please take today as an “active rest”. Complete parts A & D only.

Pups: 2.21.12

Coach Kerri — Tue, 21 Feb 2012 01:02:14 +0000

Taylor

Buy in
Power ball game

Skill
“hip explosion”
A.) start on knees => end in front squat
B.) start on knees=> end in OHS

WOD
“Flipping Burpees & Cluster Thrusters”

3 Flipping Burpees
( Burpee with a forward roll)

Run 100 meters

5 thrusters ( PVC/ 11# 15#)

Homework and snack

Cash Out
45 second handstand hold
Fishy Fishy

Tuesday: February 21, 2012

Coach K — Tue, 21 Feb 2012 01:00:14 +0000

“I Am The Fittest” – video [wmv] [mov] [HD mov] Register for the Open here.

MJA

WOD

A). Max effort pushups in 2 minutes

B). Back Squat:

5 x 5 reps/rest 2-3 min between each set

C). – then -

4 Rounds for Time:

200m Pinch Grip Plate Carry 25/15# (each hand)

10 Pushups (hand release)

10 Pullups
30 AbMat Situps

Coach’s notes: Back squats performed 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%. Post loads and time completed to comments. For pullups kipping/butterfly is acceptable only if you clearly demonstrated Monday that you have at least 5 strict pullups. Otherwise- no swinging (not even in a band). 25 minute time cap on part C.

WOD: 2.21.12

Coach K — Tue, 21 Feb 2012 01:00:04 +0000

A). Max effort pushups in 2 minutes

B). Back Squat:

5 x 5 reps/rest 2-3 min between each set

C). – then -

4 Rounds for Time:

200m Pinch Grip Plate Carry 25/15# (each hand)

10 Pushups (hand release)

10 Pullups
30 AbMat Situps

WOD: 2.20.12

Coach K — Sun, 19 Feb 2012 23:30:56 +0000

1) Max effort strict pullups in 2 minutes (retest)
2) 12 min to establish a 5RM Deadlift

3a) “Training Day”

8 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

3b) Followed IMMEDIATELY by:

2 minute AMRAP of:

Double-Unders

Monday: February 20, 2012

Coach K — Sun, 19 Feb 2012 23:30:09 +0000

Lots of CFOIB Announcements. Please go to the A-Blog for more info.

Lia.

WOD

1) Max effort strict pullups in 2 minutes (retest)
2) 12 min to establish a 5RM Deadlift

3a) “Training Day”

8 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

3b) Followed IMMEDIATELY by:

2 minute AMRAP of:

Double-Unders

Coach’s Notes: Post max effort pullups to comments and compare to ….. For part 2: KB Snatches must be performed 8 reps on one arm, then 8 reps on the other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder. For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any DU reps shy of 5 do not count ex: 98 DU reps = 19 points). Lots of CFOIB Announcements. Please go to the A-Blog for more info.