Tardiness

No, not the act of being a retard, it's another word for lateness!

We Have been pretty good with being on time for the past couple of weeks but today was not so good. So, in comes the new rule. Each minute of lateness equals 5 burpees. i.e 10 minutes late 50 burpees you owe. They suck but so does being late. You must complete all burpees as a 'buy in' before you start the rest of the workout.

Today's workout was Friday's. All results there.

See you tomorrow - on time.

Friday WOD 100910

A)CFWU 2 rounds
B)SMC 2 rounds
C)C2B pull ups, Max in 2 min.
D)4 rounds for time
400m run
50 squats
E)100 twists

Thursday WOD 090910

A) CFWU 2 rounds
B) Active Stretching Routine
C) 3 minutes of handstands for time.
D) 21-15-9
Toes 2 Bar
Box Jumps
400m run after each round
E) Kipping pull-up practice

Tuesday WOD 070910

Welcome Mark

A) CFWU 2 rounds
B) Max box Jumps 3 minutes
C) SMC 3 rounds
D) Bamboo 'Fran'
21-15-9
Thrusters
Pull Ups
E) 50 sit ups

Monday WOD 060910

A) CFWU 2 rounds Pull, push, squat, sit, s'man, DU's
B) PP/Thruster Skill session
C) Max 3 min. bamboo thrusters
D) SMC 2 rounds
E) Half 'Cindy'
AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Squats
F) 30 Hollow Rocks

Friday WOD 030910

400m walking lunges

Thursday WOD 020910

A) CFWU 1 round
B) SMC 3 rounds
C) Max. in 3 min. Kipping Pull ups
D) 20-10-5
Burpee
Double Unders
*400m after each round
E) 100 twists

A) CFWU 1 round
B) Max. Double Unders in 3 min.
C) SMC 10 dislocates, 10 OHS, 10 kips
D) WOD
30-20-10
Toes to Bar
OHS

Group Session 1

Note the 'elbow lasers'.

A) CFWU 1 round

B) Skill session Squat and Front Squat

C) 21-15-9
Front Squat (bamboo)
Push Ups

21-15-9 Handstands and Pull Ups

For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Body weight madness

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

1st CFV WOD

30 T2B
60 squats
20 T2B
40 squats
10 T2B
20 squats

DU KBS OH Lunge

30-20-10

Double unders

KBS @ 32kg

Lunge @ 25kg*

*25kg plate held overhead, elbows dont have to be locked out. Plate must stay above head and cant touch or rest on top of head.

Sprints

Tuesday 100817

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Kristan Clever 1mile 210meters, Becca Voigt 1mile 50meters. Post distance to comments.

WOD 5 Games 09

Monday 100816

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

Weighted Pull Ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

Pull Ups

50 pull ups for time

Coe

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Photos

CF Vietnam is going to happen. Here are some photos of the yard as it is now (actually last wednesday).

Update

So, what's been happening?
Summer holidays are officially over for another year and the beginning of a new career path is on the horizon. Not so much on the horizon but right upon me. The site is cleared, the weights ordered and the welder starts building the pull up structure on Monday. CrossFit Vietnam is becoming a reality.

WOD's over the summer break were confined to mostly untimed bodyweight movements and running on the beach in Boracay, Philippines. The highlight probably the 'Tree and heavy rock Fran'. Have done some other WOD's with Keryn since returning (OHS, KB's, DU's) trying to work on the goats of which there are too many.

5k loop around TD yesterday in 25:23 (PR for the loop) first time since 10 Dec 09 and 1st POSE running that distance. Felt pretty good.

Will post some pics of the site soon. Internet is on the fritz at home.

AMRAP

AMRAP in 20 minutes
10 Pull ups
10 Dips
10 Handstands
10 Pistols (alternating legs)
10 Double unders

KBS Burpee Ladder

10-9-8-7-6-5-4-3-2-1
KB Swing 24kg
Burpees

Elizabeth

SUNDAY 100613

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Kristan Clever 5:49, Becca Voigt 8:45. Post time to comments.

Compare to 091118

Randy

THURSDAY 100603

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 090703

Heavy Frellen

400m at the beginning of each round

15-12-9

Chest to bar pull ups

Thrusters 50kg

KB Swings 1.5 pood

Shoulder Press

TUESDAY 100601

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 070822

Go Nutts

FRIDAY 100528

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

Run Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Bench Marks Update

Eva

and

Fran

400's

Run 400m

10 rounds

Rest for the remainder of the 2nd minute in each rep.