STAY UPDATED

Hello blog. Hello Wod.

Quote, Fitness motivation, Fit Quote, quote of the day, CFA, CrossFit, CrossFit Amsterdam, Amsterdam, Oudzuid, Karperweg39, Gym Amsterdam, 020
DROP IT LIKE IT'S HOT
15 January 2020 | by CrossFit Amsterdam
BENCHMARK
14 January 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 January 2020

A. Deadstop Deadlift
4 | 10 | 3"

FRAN

21-15-9 Reps, for time, of:
Thrusters 42.5/30 kg

Pull Ups


“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”—Greg Glassman, owner and founder of CrossFit Inc.

"Fran" is arguably the most famous of the original six CrossFit "Girls" WODs. It was first posted on the CrossFit Main Site as the workout of the day for November 21, 2004, but it was created by Glassman years earlier (in the 1970's) to help him build conditioning as a competitive gymnast.

A September 2013 CrossFit Journal article stated: "not only does ["Elizabeth," "Diane" and "Fran"] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements.

But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athlete's handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends."

Watch "The Story of Fran."

Tips and Strategy: Prior to "3...2...1...GO!" pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn't appropriate for your fitness level yet, try this: Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks.

Intended Stimulus: "Fran" should be fast and light. During the WOD, you should (at least once) wonder why the hell you agreed to this.

source: www.crossfit.com

read more
Fire, Australia, Fundraise, CrossFit, Community, CFA, Amsterdam, CrossFit Amsterdam
NEWS
14 January 2020 | by CrossFit Amsterdam

We often read the news or watch graphic images of events happening in the world right now. Often we sit back and feel helpless and ask ourselves what can we do to help.As you may be aware there are large parts of Australia that have been burned  as the largest fire seen by this generation continues...

WOD
13 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 January 2020

A. Back Squat
5 | 5 | 3" in tempo 3 - 1 - 3 - 1

B. FGB-Style 1:30 ON / 0:30 OFF for 2 rounds:
1st minute: Sled Drag
2nd minute: Sandbag over the Shoulder
3rd minute: 10 m Shuttle Runs
4th minute: Ski Erg Calories

It’s Gymnasty

Gymnastics: 14 January 2020

A. Ring Swing
4 | 3 | 1"

B. False Grip hold
3 | ME | 2"

C. Ring Row
3 | 5-8 | 2"

D. Dips
3 | 5-8 | 2"

E. Hollow body
Tabata

Power-Up

Powerlifting: 14 January 2020

A. Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 8-12 | '90

C2. Dip
1-3 | 8-12 | '90

Drop, Grafiti, Team BLZN, Box, CrossFit, CFA, Amsterdam, Amsterdamaged, CrossFit Amsterdam, 020, Mokum, Gym AmsterdamDrop, Grafiti, Team BLZN, Box, CrossFit, CFA, Amsterdam, Amsterdamaged, CrossFit Amsterdam, 020, Mokum, Gym Amsterdam
DROP IT LIKE IT'S HOT
13 January 2020 | by CrossFit Amsterdam
WOD
12 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 January 2020

A. Snatch
10 | 2 | '90

B. 2 rounds for time of:
15 - 10 - 5 reps
Deficit Handstand Push Ups
Box Jump 30/24 inch
Bear Crawl

note: rest 3 mins after each set




WOD
11 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 January 2020

A. Front Squats
6 | 3 | 2" in Tempo 3 - 1- 3 - 1

B. 3 Rounds for time of:
40 m Double Dumbell Lunge
20 Burpees Over the Dumbell
20 V-Sit Ups


 

WOD
10 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2020

Teams of 3 pax

For time:
120 Deadlifts 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
60 Push Jerks 60/45 kg
2 km Row
60 Push Jerks 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
120 Deadlifts 60/45 kg

Just lift odd shit

Strongman: 11 January 2020

A. Clean + Push Press
Find a heavy set

B. Front Squat
3 | 3-5 | 3"

C. 20min AMRAP of:
- 20 Devils Press 22,5/15 kg
- 20 Pull-ups
- 50 m Sled Drag Backwards @ BodyvWeight

WOD
09 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 January 2020

For time:

3 rounds of:
10 Power Snatches 50/35 kg
10 Box Jumps 24/20 inch

then perform 3 rounds of:
10 Thrusters 50/35 kg
10 Toes to Bar

then perform 3 rounds of:
10 Clean and Jerks 50/35 kg
10 Burpee Box Jump Overs

WOD
08 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 January 2020

A. 15 minute AMRAP in pairs of:
5 Muscle Ups
10 Sandbag over the Shoulder

note: Break up Reps anyway required

B. 3 mins on/1 min off for 4 rounds of:
Calorie Row

note: Athlete to use as a recovery row

Power-Up

Powerlifting: 9 January 2020

A. Power Clean
3-5 | 1 | 2" @ 80%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

<< < 20 21 22 23 24 25 26 PAGE 23 OF 75