Cutting Edge Crossfit

Wednesday March 30, 2010

Today's WOD:

"Six Max Efforts"

This was Workout 3 that took place on day 2 of our SoCal Sectional Qualifier.  (weights have been modified)

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (225#/135#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (75#/45#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

 

Wod Overview Video ...

Download as QuickTime.
Download as Windows Media.

Wod 3 Standards Video ...

Download as QuickTime.
Download as Windows Media.

9am crew cranking out multiple rounds of Cindy!   

 

Tuesday March 30, 2010

Today's WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

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I would like everyone to welcome our newest intern, Sean McChesney.  Sean will be pursuing his internship for the hopes of one day becoming a Cutting Edge Trainer.  We are excited and looking forward to seeing Sean grow as a trainer and coach.  We believe he has what it takes to be a great trainer, just make sure you don't let him talk you into doing 4 or 5 workouts in one day!

Monday March 29, 2010

Today's WOD:

Thruster 3-3-3-3-3-3-3

Post loads to comments.

Thruster tri-panel [mov][wmv]

Justus and Charles, Judges at the San Diego/Arizona Sectionals.  We had a blast!  Long, warm day but it was well worth it to be able to see so many fit people push themselves to the near breaking point!   Great job to all the athletes that completed this weekend!  We will see some of you at the Regionals in May!  

Friday March 26, 2010

Today's WOD:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

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SOUTHWEST REGIONAL!

UC Irvine, May 8 & 9

Come out and experience the incredible excitement of a Crossfit Competition while cheering on our very own Dannielle Waltz!  Please click HERE for more information and to register as a spectator.  Yes, it is $50 bucks to be a spectator but trust me on this one......it is such a great experience!   
 

Thursday March 25, 2010

Today's WOD:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Wednesday March 24, 2010

Today's WOD:

"Fight Gone Bad, (Burpee Style!)"

Three rounds of:
Wall-ball BURPEES, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull BURPEES, 75 pounds (Reps)
Box Jump BURPEES, 20" box (Reps)
Push-press (NO BURPEES), 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments

REMINDER!

Nutrition Class this Friday at 7pm.  To sign up, send an email to: justus@cuttingedgecrossfit.com
 

Tueday March 23, 2010

Today's WOD:

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

 

Monday March 22, 2010

Today's WOD:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Handstand Development, Roger Harrell [wmv][mov]

 

Friday March 19, 2010

Today's WOD:

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Push Jerk...[wmv][mov]
Push Jerk (behind the head)...[wmv][mov]

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Thursday March 18, 2010

Today's WOD:

Jacob Norgord's 11th Birthday WOD! 

11 rounds for time of:

135 pound Deadlift, 11 reps

11 Wallball shots, 20 pound ball

11 double-unders

Post time to comments.

 

Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals - video [wmv] [mov]