WOD

http://games.crossfit.com/article/what-am-i-doing-here

THURSDAY February 26, 2015

Reminder the Open starts this Thursday, be sure to click on the link below for

details and information on how to get registered.

http://crossfitparabellum.com/?p=7636

These are the following times a coach will be available at the box for you to complete the 1st Open WOD:

Friday 6pm, Saturday 9am, and Monday 5:30am.

After all athletes have complete the wod on Saturday we will be having a

pot luck.  Be sure to come join us even if your not participating for a fun time encouraging

and motivating everyone through the wod, followed by great food and awesome friends!

*During the Open we will not be having any Max Lifts on Fridays, the programming will be changed

a little bit to keep you recovered and ready for the Open.

Buy In

400m Jog

10 Pullups

10 Pushups

10 Situps

10 Air Squats

10 Back Ext.

Sumo Deadlift High Pull Review

WOD

Every 15 Seconds for 4 Minutes

1 Sumo Deadlift High Pull @ 65% of Max Power Clean

Followed by….

For Time

40 Overhead Squats 45/33lbs.

60 Second OH Squat Hold @ Parallel 45/33lbs.

40 GHD Situps

60 Second Ring Tuck Hold

40 Push Press 75/53lbs.

60 Second Overhead Hold 75/53lbs.

40 Lunges 95/63lbs.

60 Second Front Squat Hold @ Parallel 95/63lbs.

40 Back Extension

60 Second Deadlift Hold 185/133lbs.

20 Handstand Pushups

60 Second 1 Arm Handstand Hold-30 sec. each arm

400m Run

*You only get one bar and must add weight as you go.

Cash Out

Roll Shoulder Girdle, Posterior Chain and IT Bands

http://games.crossfit.com/article/what-am-i-doing-here

Such a great article, click link below to read! http://games.crossfit.com/article/what-am-i-doing-here

 

 

 

 

 

 

 

 

 

 

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

TUESDAY February 24, 2015

Buy In

Take 10 Minutes to warm up for the wod

WOD

“Paul”

5 Rounds for Time (45 Minute CAP)

50 Double Unders

35 Knees 2 Elbows

20 Yard Overhead Walk 185/128lbs.

(you must clean and jerk the bar if going rxd)

Cash Out

Roll Troubled Spots

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

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MONDAY February 23, 2015

Buy In

15 Arm Windmills both Directions

15 Pushups

400m Row

15 Shoulder Dislocates with PVC Pipe

5 Pullups Negatives

Overhead Squat Review

WOD

Every Minute on the Minute for 6 Minutes

3 Overhead Squats @ 60% of 1 rep Max

(on the 3rd overhead squat pause at the bottom

look left, right, down and up before standing up)

Followed by…..

3 Rounds for Time

5 Burpee Squat Cleans 105/73lbs.

15 Box Jumps 20in.

5 Burpee Pullups (these pullups are strict pullups)

15 Box Jumps 20 in.

5 Weight Plate Burpees 35/25lbs.

200m Row

Cash Out

Roll Shoulder Girdle

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SATURDAY February 21, 2015

CrossFit Open 2015

Changes for 2015

For those of you that participated in the open last year, this year will be somewhat the same, but with a few changes. First off, kickoff this year will be on Saturday, February 28th at 9am. Second, last year there was no option to scale the workouts if you wanted to be an official participant in the Open. We allowed people to come in and scale the workout, but they were not actually part of the worldwide open. This year there is a scaled division in the Open, so anyone that wants to be part of the competition is able to do so. Even if you choose not to register for the open, we still want you to come in and work out with us, so no reason to miss your Saturday WOD! As with last year, workouts will be released on Thursday, with scores due by 5pm on Monday. This means that if you miss Saturday’s workout, you have another chance to make it up, as long as you get your score in by 5pm. As for logging scores, we will have free wifi at the gym, and will have a computer available to log scores onto the games website as soon as you are done with the workout!

First Impressions

Okay, I can hear it now… “I can’t even do a lot of workouts Rx’d! How am I supposed to compete???”. For some reason, we see the videos on crossfit.com or on other websites. We see certain people in our own gym, as well as other gyms in the area, and we think that the only people to participate in CrossFit competitions are inhuman beasts that breath fire and sweat steel. We have seen the CrossFit Games on ESPN. Maybe we have even been to a local CrossFit competition. All too often we get caught up in the idea that in order to participate in these events, you must have already achieved an elite level of fitness. This is not the case!

The Truth

How many of you would look at a local 5k race and tell yourself, “I don’t stand a chance against those guys out there running a 16 minute 5k. I may as well just stay home!”. Hopefully none of you! For some reason, we have gotten past the “must win” mentality, and we enter events like a local 5k or mud run just for the fun of the event. We go for the atmosphere, we go for the camaraderie, we go to be with our friends, whatever our reasons may be, we go because its fun! Why then, should we get overwhelmed by the prospect of a CrossFit event? All of the same positive aspects are present, along with the added benefit that you already do this stuff daily anyways! We should be going to CrossFit events because it is fun! Plus, with the added option of registering in the scaled division of the Open this year, the events are even more appropriate for all ability levels!

 

Open PicsThe Open

Starting February 26, 2015  the CrossFit Games Open is a world-wide CrossFit Competition(or event, if that makes you more comfortable) that is ran through the CrossFit Games website. “The Open” as it has come to be called, is actually 5 events over 5 weeks. Every Thursday, CrossFit HQ will announce the Open workout for that week. You will have until Monday at 5pm to submit your score on the Open website. You will be able to track your own progress over the 5 weeks as well as that of anyone else that is actively participating in the Open. You can compare scores and stats with anyone in the world! While it is true that CrossFit uses The Open to find the fittest athletes in the world and invite them to regional competitions, that does not mean that only the fittest should participate. Just like any other sporting event that is open to the public, everyone is welcome. Come for the workout, come for the camaraderie, come for the fun! Here at CrossFit ParaBellum, we will be hosting the Open workouts every Saturday at 9am. These workouts will be judged and have their scores verified, just like in any other competition. What you must understand is, while we do take this very seriously, and we will be very strict on movement standards, we encourage anyone and everyone to participate no matter your ability level. There is a scaled division this year, and we will do whatever is necessary to accommodate all ability levels.

Bring your family and friends, it will be a great time!

Buy In

Group Warm Up

WOD

Teams of 3

For Time

150 Deadlifts 115/83lbs.

150 Mountain Climbers

150 Double Unders each

3 Trips up the Flying Pullups Bar

100 Kettlebell Swings 1.5/1 pood

100 Toes 2 Bar

100 Double Unders each

3 Rope Climbs

75 Hang Cleans 115/83lbs.

75 Back extensions

75 Double Unders each

3 Gym Length Handstand Walks

50 D.B. Snatch Each Arm 35/25lbs.

50 GHD Situps

50 Double Unders each

3 Minute Weight Plate Overhead Squat Hold 35/25lbs.

25 Push Press 115/83lbs.

25 Weight Plate Burpees 35/25lbs.

25 Double Unders

200m Relay

Cash Out

Pigeon Pose Mobility for 7 Minutes

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Barbell aka CrossFit chair after wods!

FRIDAY Feruary 20, 2015

Buy In

Lift Complex Review

Take 10 Minutes to Warm Up

WOD

1 Rep Max of the following complex

(on a 15 minute timer)

1 Clean+1 Front Rack Lunge+1 Jerk+1 Back Rack Lunge+1 Jerk

Followed by….

For Reps

As Many Rounds as Possible in 2,3,4 Minutes

*Rest 90 Seconds between AMRAPS

4 Pistols

6 Pushups

8 KB Snatch 2/1.5 Pood Right Arm

4 Burpee Pull-ups

6 Plank Pushes

8 KB Snatch 2/1.5 Pood Right Left

Cash Out

Roll Troubled Spots

Barbell aka CrossFit chair after wods!

Barbell aka CrossFit chair after wods!

Monday was an Amazing wod to watch Emma fight through, her mental fortitude to overcome the battle to drop the bar exceeded all expectations whwen she completed the 100 Ground 2 Overhead reps unbroken.  Mentally she never gave in to defeat and she just kept knock one rep out at a time.  Truly inspirational!

THURSDAY February 19, 2015

Buy In

Gym Length Inch Worm

Gym Length Squat Broad Jumps

400m Run

Gym Length Spider Man Walk

Gym Length Lunge Torso Twists

Back Squat Review

WOD

5×5 Back Squats @ 50,60,70,80,85% of 1 rep max

Followed by….

For Time (deduct 1:30 from total time)

4 Rounds

10 Thrusters 95/63lbs.

40 Double Unders

10 Step Ups holding weight plates on edge 20in. 35/25lbs. (one plate in each hand)

30 Mountain Climbers

10 Med Ball Squat Cleans 20/14lbs.

2 Lengths of Gym Waiters Walk (1 length each arm) 35/25lbs.

*Rest 30 seconds between rounds

Cash Out

Roll IT Bands and Quads

Monday was an Amazing wod to watch Emma fight through, her mental fortitude to overcome the battle to drop the bar exceeded all expectations whwen she completed the 100 Ground 2 Overhead reps unbroken.  Mentally she never gave in to defeat and she just kept knock one rep out at a time.  Truly inspirational!

Monday was an Amazing WOD to watch as Emma fought through her mental fortitude and overcome the challenge of 100 Ground 2 Overhead reps UNBROKEN. Emma never gave into defeat and knocked the WOD out one rep at a time.  Truly inspirational!

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

TUESDAY February 17, 2015

Buy In

800m Row

30 Back Extensions

15 Burpees

30 Double Unders

WOD

“Blake”

4 Rounds for Time (35 Minute CAP)

100ft Overhead Walking Lunge w/plate 45/35lbs.

30 Box Jumps 24/20in.

20 Wall Balls 20/14lbs.-10/9ft.

10 Handstand Pushups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“Wilmot”

6 Rounds (35 Minute CAP)

50 Air Squats

25 Ring Dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

 

It has been such an amazing journey to watch Steve's stransformation, when he came to us he couldn't even clean anything more than 75# and on Friday he completed the 4 rep complex at 125# with ease.  His hard work and dedication is amazing!

MONDAY February 16, 2015

Buy In

2 Rounds

200m Run

20 Toy Soldiers

20 Grasshoppers

20 Good Mornings 45/33lbs.

Take 5 Minutes to Warm Up

Hang Power Cleans

WOD

Max Hang Power Cleans @80% of 1 rep max

(you can not rest in the hip pocket)

3 Rounds rest 2 Minutes between sets

Followed by….

For Time

100 Ground 2 Overhead 75/53lbs.

Anytime your drop the bar

or the reps aren’t touch and go complete:

5 Pullups and 15 sec. chin over the bar hold

Cash Out

Roll posterior chain and shoulder girdle

It has been such an amazing journey to watch Steve's stransformation, when he came to us he couldn't even clean anything more than 75# and on Friday he completed the 4 rep complex at 125# with ease.  His hard work and dedication is amazing!

It has been such an awesome journey to watch Steve’s progress.  When he came to us he couldn’t even clean anything more than 75# and on Friday he completed the 4 rep complex at 125# with ease. His hard work and dedication is amazing!

Every marriage is more exciting when you wod together!

Valentines Day Couples WOD

Today we will be having a Valentines day Couples/Partner wod, it’s a fun way to enjoy this crazy holiday.

If you don’t have a significant other to wod with, we will get you a great partner to have fun with.

As always it’s all about having a blast and enjoying an awesome wod!

Buy In

Group Warm Up

WOD

For Time with a Partner or Lover

*All movements must be completed at the same time.

If one partner is working the other must be as well, you will rest at the same time.

And to be sure you work together there will be a string attaching one left ankle to one right ankle!

40 Pullups

40 Wall Balls 20/14lbs.

40 Plank Pushes

200m Run

40 Burpees

40 Kettlebell Swings 1.5/1 Pood

40 Shoulder Taps Heals to the Wall

Gym Length Bear Crawl

40 Box Jumps 18in.

40 D.B. Push Press 35/25lbs.

40 Squat Broad Jumps

200m Run

40 Mountain Climbers

40 Med Ball Lunges 20/14lbs.

40 Rolling Situps

Gym Length Bear Crawl

40 40 Second Handstand Hold

40 Kettlebell Sumo Deadlift High Pulls 1.5/1 pood

40 Second Plank Hold

Cash Out

TLC with a Foam Roller

Every marriage is more exciting when you wod together!

Every marriage is more exciting when you wod together!

Carah coming from her last run on Running with Heavy "Annie", finishing with a time of 13:17 Rxd!

FRIDAY February 13, 2015

Buy In

Lift Review

Take 10 Minutes to Warm Up the Lift Complex

WOD

2 Push Press+2 Split Jerks

Every 2 Minutes complete the complex and then add weight,

You’re done with the complex when you can’t complete all 4 reps unbroken.

You get 2 attempts before your out of the complex

Followed by….

For Time

3 Rounds (15 Minute CAP)

10 Handstand Pushups

10 Weight Plate Burpee Ground 2 Overhead

10 Weighted Step Ups 75/53lbs.

10 Jumping Lunges

Cash Out

Shoulder Mobility with Bands

Carah coming from her last run on Running with Heavy "Annie", finishing with a time of 13:17 Rxd!

Carah coming in from her last run on Running with Heavy “Annie”, finishing with a time of 13:17 Rxd!