OPERATION PULL FOR HAITI

In an effort to support the relief effort in the wake of the crisis in Haiti, CrossFit Neptune will be sponsoring “pull for Haiti” on 12 Feb 2010.  We would also love to see other CrossFit boxes join in and participate in the 2 mins max pull ups on the same day.  Any athlete who wants to participate will have 2 mins to do as many pull ups as possible. The standard for the pull up is chin over bar (dead hang, butterfly, gymnastics kip are all acceptable, but the chin must be clearly visible over the bar). At the end of the day on the 12th I will post the results for each individual athlete as well as the total number of pull ups for the entire group.

We are asking for individuals to make a donation directly to the American Red Cross in support of our athletes, and any other CrossFitters who choose to participate.  Donations can be a flat rate, or you can choose to sponsor an individual athlete per pull up, or the entire group per pull up. Donations should be made directly to the American Red Cross via the following link ($10.00 min):

https://american.redcross.org/site/Donation2?idb=1686170366&df_id=4450&4450.donation=form1&JServSessionIdr004=6ng4lhfd22.app234b

The link for donations along with the totals for all participating athletes will be re-posted on 12 Feb after the results are tallied.  Thank you in advance for your support!

WOD 09FEB10

WOD:
For Max Reps
5 Rounds
Max Push Ups in 1 Min (Full ROM)
Rest 1 Min
5 Rounds
Max Sit Ups in 2 Min (Anchored)
Rest 1 Min

Endurance:
4 x Sprint 40 yds pulling 90# sled
4 x Sprint 40 yds pulling 45# sled
4 x Sprint 40 yds
*Rest as needed

Inspiration: “Anything that comes easy, comes wrong.” -Tessier

WOD 08FEB10

Saturday Endurance:
Option 1: Rd 1 – pulling 45# sled Rd 2 – no load
Option 2: Rd 1 – 20# vest Rd 2 – no load (boots and utes)
2 Rounds
2 x 20 yds
2 x 40 yds
2 x 60 yds
2 x 80 yds
2 x 100 yds
*rest as needed

WOD:
For Time
10 Thrusters (M: 115# W: 80#)
2 Ring Dips
Run 200m
8 Thrusters
4 Ring Dips
Run 200m
6 Thrusters
6 Ring Dips
Run 200m
4 Thrusters
8 Ring Dips
Run 200m
2 Thrusters
10 Ring Dips
Run 200m

Strength:
5 x 5
Back Squat
125% Body Weight

Inspiration: “All philosophy lies in two words, sustain and abstain.” -Epictetus

WOD 05FEB10

WOD:
5 Rounds For Time
5 Split Jerks (M: 95# W: 65#)
5 Hang Squat Cleans
5 Burpees

Strength:
3 x 5
Snatch Drop (Warm Up)
2 x 5
OVHD Squat
3 x 3
OVHD Squat
Wearing a 20# Vest or Flack
8, 6, 4, 2
DH Pull Ups

Inspiration: “Vacant minds must have their uses, yet it seems a pity to waste first-class bodies on them.” -Unk

WOD 04FEB10

WOD:
AMRAP in 12 Mins
5 Jumping Squats (M: 65# W: 45#)
10 Jumping Air Squats
15 Air Squats
Run 200m

Endurance:
Run 3 Miles (Max Effort)

Inspiration: “If you don’t believe you can win, there is no point in getting out of bed at the end of the day.” -Southall

WOD 03FEB10

WOD:
For Time
Run 800m
Max Push Ups in 2 Mins (1 Burpee penalty for every rep under 100. Stop when 100 completed and wait for full 2 mins to elapse before beginning the run)
Run 800m
Max Anchored Sit Ups in 2 Mins (1 Burpee penalty for every rep under 110. Stop when 110 completed and wait for full 2 mins to elapse before beginning the run)
Run 800m

Strength:
3 x 5
Clean Pull (Warm Up)
3 x 3
Hang Squat Clean
1 x 1
Hang Squat Clean
3 x 3
Squat Clean

Inspiration: “Perhaps I don’t give the impression that I’m hurting on the track. But that is because I am animated by an interior force which covers my suffering.” -Morceli (Olympic Gold Medalist)

WOD 02FEB10

WOD:
5 Rounds For Time
7 R Arm KB Thrusters (M: 55# W: 35#)
5 Double Tire Jumps (up and over)*
7 L Arm KB Thrusters
5 Double Tire Jumps (up and over)
*Up and over – jump up on top of both tires, step across, and down on the other side. Hip must open fully when STANDING on top.

Endurance:
3 Rounds
Run 5 Mins
Rest 1 Min
RD 1 – 100%
RD 2 – 85%
RD 3 – 100%

Inspiration: “Nothing in all the world is more dangerous than sincere ignorance and conscientious stupidity.” Dr. Martin Luther King Jr.

WOD 01FEB10

Saturday Endurance:
8 Rounds
Run 1 Min
Rest 3 Mins
In boots and utes w/ a 20# vest or flack
*1 min work should be uphill. Walk back down and finish rest at bottom.

WOD:
For Time
20 SDHP (M: 65# W: 45#)
20 Double Unders
19 SDHP
19 Double Unders
Continue to 15/15

Strength:
5 x 5
Front Squat
110% Body Weight

Inspiration: “There will always be men struggling to change, and there will always be those who are controlled by the past.” -Ernest Gaines

WOD 29JAN10

Today was our first "tryout" for the Commando Endurance Skills Competition that members of Crossfit Neptune plan to compete in. Great job to everyone who showed up and competed. Today's events included a 3 mile run for time, a 1000 yard swim, a home made "obstacle course", a pull up competition and a 1 1/2 mile run in boots and utilities while carrying a 55lb kettlebell. Thanks to OC Danner for organizing these series of events.

WOD:
AMRAP in 20 Mins
5 Thrusters (M: 95# W: 65#)
10 One Handed Jumping Chin Ups (R Hand)
10 One Handed Jumping Chin Ups (L Hand)
5 SDHP (M: 95# W: 65#)
*One Handed Jumping Chin Up = Grip hand on bar palm facing you. Other hand holding the grip arm’s wrist. Down is elbow full extended, up is chin clearly over the bar (not just the wrist).

Strength:
5 x 5
Deadlift
3 x 1
Power Snatch
3 x 1
Snatch
8, 6, 4, 2
DH Pull Ups Wearing a 20# Vest or Flack

Inspiration: “Do what you can, with what you have, where you are.” -T. Roosevelt

WOD 28JAN10

WOD:
For Time
100 Sit Ups
90 Air Squats
80 Sit Ups
70 Air Squats
60 Sit Ups
50 Air Squats
40 Sit Ups
30 Air Squats
20 Sit Ups
10 Air Squats

Endurance:
Run 3 Miles
Mile 1 = 85%
Mile 2 = 100%
Mile 3 = 1st 1/2 at 85% 2nd 1/2 at 100%

Inspiration: “The most wasted of all days is one without laughter.” -E. E. Cummings

WOD 27JAN10

WOD:
9 – 15 – 21
Full ROM Push Ups (Down = chest, chin, thighs on ground w/ body in a full plank. Up = elbow fully extended w/ body in a full plank. Have a partner count reps out loud.)
BodyWeight Back Squats

Strength:
3 x 3
Strict Press (Warm Up)
3 – 3 – 3
Strict Press
1 – 1
Push Jerk (1 split, 1 normal)

Inspiration: “If your enemy is secure at all points, be prepared for him. If he is in superior strength, evade him. If your opponent is temperamental, seek to irritate him. Pretend to be weak, that he may grow arrogant. If he is taking his ease, give him no rest. If his forces are united, separate them. If sovereign and subject are in accord, put division between them. Attack him where he is unprepared, appear where you are not expected.” -Sun Tzu

WOD 26JAN10

WOD:
7 Rounds For Time
7 Wall Ball Burpees (M: 20# W: 14#)
7 Knees To Elbows
7 Ball Slams

Endurance:
Sprint 10 Yards Out
Walk 10 Yards
Sprint 20 Yards Back
Sprint 20 Yards Out
Walk 10 Yards
Sprint 30 Yards Back
Sprint 30 Yards Out
Walk 10 Yards
Sprint 40 Yards Back
Sprint 40 Yards Out
Walk 10 Yards
Sprint 50 Yards Back
Sprint 50 Yards Out
Walk 10 Yards
Sprint 60 Yards Back
Sprint 60 Yards Out
Walk 10 Yards
Sprint 70 Yards Back
Sprint 70 Yards Out
Walk 10 Yards
Sprint 80 Yards Back
Sprint 80 Yards Out
Walk 10 Yards
Sprint 90 Yards Back
Sprint 90 Yards Out
Walk 10 Yards
Sprint 100 Yards Back
*Rest exactly 30 seconds before starting all “back” sprints.
**Rest as needed before starting each “out” round.

Inspiration: “Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.” -Einstein

WOD 25JAN10

Saturday Endurance:
Run 3 Miles
Rest 7 Mins
Run 2 Miles
Rest 4 Mins
Run 1 Mile

WOD:
5 Rounds For Time
5 Push Jerks (M: 135# W: 95#)
7 Front Squats
9 Ring Pull Ups (Chin Over Bottom of Ring)

Strength:
3 – 3 – 3 – 3 – 3
Back Squats

Inspiration: “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” -Mark Rippetoe

WOD 22JAN10

WOD:
Choose 1 of the Following:

1. 4 Rounds For Time
25 Burpees
Run 800m

2. 2 Rounds For Time
50 Burpees
Run 1600m

Strength:
3 x 3
Snatch Drop (Warm Up)
3 – 3 – 2 – 1
OVHD Squat
1 x Max Set DH Chin Ups

Inspiration: “If passion drives you, let reason hold the reins.” -Ben Franklin

WOD 21JAN10

WOD:
3 Rounds For Time
5 Squat Snatches (M: 95# W: 65#)
5 Ring Dips
10 Power Snatches (M: 95# W: 65#)
10 Ring Dips

Endurance:
10 x 40 yds sprint
5 x 20 yds sprint
1 x 40 yds sprint
1 x 20 yds sprint
Rest as needed to maintain effort.

Inspiration: “No talking. Talking doesn’t play football, talking isn’t going to make you practice harder or play harder.” -Ken Simonton