WOD

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THURSDAY February 12, 2015

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Group Warm Up

Front Squat Review

Warm Up Front Squats

WOD

Front Squats with a 3 Second pause at the bottom of each rep

Every Minute on the Minute for 6 Minutes

3 Pause Front Squats @ 60% of 1 rep max (from the floor)

Followed by….

Running with Heavy “Annie”

For Time (25 Minute CAP)

50 Med Ball Situp Toss 20/14lbs.

50 Double Unders

200m Sprint

40 Situps (without med ball)

40 Double Unders

200m Sprint with Med Ball 20/14lbs.

30 Med Ball Situp Toss 20/14lbs.

30 Double Unders

200m Sprint

20 Situps (without med ball)

20 Double Unders

200m Sprint with Med Ball 20/14lbs.

10 Med Ball Situp Toss 20/14lbs.

10 Double Unders

Cash Out

Roll Calves and Shoulder Girdle

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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.
*First posted 13 April 2009

TUESDAY February 10, 2015

Those athletes involved in the fitness challenge be sure to come to the gym for the final wod on Wednesday at 10am or 7pm.  The final measurements will be done on Friday at 6pm, there will be no lite wod Friday evening but we will still have a lite wod at 10am for those of you not involved in the challenge,  Kara and Renee will be the 2 coaches measuring you to find out who the two final winners are.  Be sure to come because there is $200 on the line for the top male and female athlete with the biggest percentage change in measurements and time decreased from the wod.  It’s anyone’s game and we look forward to seeing everyone’s hard work!

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Take 10 Minutes to warm up for the wod

WOD

“DT”

5 Rounds for Time (20 Minute CAP)

12 Deadlifts 155/108lbs.

9 Hang Cleans 155/108lbs.

6 Push Jerks 155/108lbs.

*Each athlete that does unbroken “DT” (each round) you can drop the bar and rest after each round will get a bag of Peppermint Bark Progenex, you must have a coach witness.

Cash Out

Roll troubled spots, be sure to stretch your hip floexors as well

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. *First posted 13 April 2009

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.
*First posted 13 April 2009

Talk about a fun active rest day, an awesome hike through the crazy storm of wind and rain!

MONDAY February 9, 2015

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Group Warm Up

Clean Grip High Pull Review

Warm Up High Pulls

WOD

High Pulls

Every 30 seconds for 8 MInutes

3 High Pulls @ 70% of 1 rep max clean

Followed by…

2 Rounds for Time

10 Deadlifts  225/158lbs.

10 Wall Balls 30/20lbs.

Gym Length Handstand Walk

10 Kettlebell Swings 2/1.5 Pood

10 GHD Situps

200m Backwards Sprint

Cash Out

Roll Posterior Chain

Talk about a fun active rest day, an awesome hike through the crazy storm of wind and rain!

Talk about a fun active rest day, an awesome hike through the crazy storm of wind and rain that hit the coast on Sunday!

It was awesome to have Andrea and her daughter come join us for a wod, the Powell's are part of the box family from afar!

SATURDAY February 7, 2015

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Group Warm Up

WOD

For Time with a Partner

100 Wall Balls 20/14lbs.

100 Med Ball Plank Pushes

100 Kettlebell Sumo Deadlift High Pull 1.5/1 Pood

75 Pullups

75 Kettlebell Swings 1.5/1 Pood

75 Back Extensions

50 D.B. Thrusters 35/25lbs.

50 Burpees

50 D.B. Split Clean 35/25lbs.

25 Knees 2 Elbows

25 One Arm Kettlebell Overhead Lunge each arm 1.5/1 Pood

2500m Row

Cash Out

Roll Shoulder Girdle and Posterior Chain

It was awesome to have Andrea and her daughter come join us for a wod, the Powell's are part of the box family from afar!

It was awesome to have Andrea and her daughter come join us for a wod, The Powell family is part of our box family from afar!

Open Pics

2015 CrossFit Games Open

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.

Registration is only $20 per athlete. Just go to games.crossfit.com/competition to register (you do not have to be a member of our gym to register). In order to participate in the Saturday morning Open workouts during this 5 weeks, you must be registered as a participant on the CrossFit Games website. When you register, don’t forget to join the CrossFit ParaBellum team! This will help us keep track of all of our athletes. We will also be looking for volunteers to help with these events, especially judges, but other positions will be helpful as well. We will be kicking off the Open on Saturday February 28, with the workout at 9am! Bring your family and friends, it will be a great time!

Coach Marie is back!

FRIDAY February 6, 2015

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Power Snatch Review

Warm Up Power Snatch

WOD

Power Snatch

1-1-1-1-1

Followed by….

For Time

As Many Rounds as Possible in 10 Minutes

5 Squat Snatch 115/83lbs.

5 Muscle Ups

50 Double Unders

Coach Marie is back!

Coach Marie is back!

Coach Kara and Tabitha after 140 Traveling Burpees for time!

THURSDAY February 5, 2015

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Group Warm Up

Overhead Squat Review

3×5 Overhead Squat Warm Up

WOD

Every 30 Seconds for 6 Minutes

3 Overhead Squats at a weight you can Snatch

Followed by….

For Time

400m Traveling Burpee or 400m Overhead Lunge 35/25lbs.

Cash Out

Shoulder Stretching on the wall and with a band

Coach Kara and Tabitha after 140 Traveling Burpees for time!

Coach Kara and Tabitha after 140 Traveling Burpees for time!

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

First posted December 12 2010

TUESDAY February 3, 2015

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Group Warm Up

WOD

Half “Whitten”

5 Rounds for Time

(30  Minute CAP)

11 Kettlebell Swings 2/1.5 Pood

11 Box Jumps 24in.

400m Run

11 Burpees

11 Wall Balls 20/14lbs.

Cash Out

Mobility and Stretching on Troubled Spots

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.  Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.  First posted December 12 2010

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
First posted December 12 2010

Congrats to Kyle for taking 1st place in the scaled division at the WOD WARS this past Saturday!

MONDAY February 2, 2015

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Group Warm Up

Floor Press Review

3×3 Floor Press Warm Up

WOD

Floor Press

(Be sure to have a spotter)

3@ 60% of 1 rep max bench press

3@ 70%

3+@ 80%

Followed by…..

As Many Rounds as Possible in 20 Minutes

30 Deadlifts 135/93lbs.

5 Air Squats

25 Heals to the Wall Shoulder Taps

10 Air Squats

20 Cleans 135/93lbs.

15 Air Squats

15 Pistols

20 Air Squats

10 Overhead Lunges 135/93lbs.

25 Air Squats

5 Burpee Pullups

30 Air Squats

400m Row

Cash Out

Roll Posterior Chain and Quads with Foam Roller

Congrats to Kyle for taking 1st place in the scaled division at the WOD WARS this past Saturday!

Congrats to Kyle for taking 1st place in the scaled division at the WOD Wars Comp this past Saturday!

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SATURDAY January 31, 2015

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Group Warm Up

WOD

For Time with a Partner

3 Trips up the Flying Pullup Bars

60 Box Jumps 18in.

200m Sprint

3 Rope Climbs

80 One Arm Kettlebell Snatch 1.5/1Pood

200m Sprint

3 Lengths of Gym Handstand Walk

60 Partner Burpee Leap Frog

200m Sprint

3 Lengths of Lunges

80 Power Snatch 75/53lbs.

200m Sprint

30 Toes 2 Bar

60 Clean and Jerks 75/53lbs.

200m Sprint

Cash Out

Hip Wall Mobility

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