CrossFit FiveStar WOD

Mid Alantic Regionals

noreply@blogger.com (Shawn) — Mon, 07 May 2012 23:54:00 +0000

What a weekend! CrossFitters from all over the Mid Atlantic came out to compete, volunteer, or witness, what can only be described as Spectacular! Feats of Athleticism, Will, and Determination, were displayed by individual women, men and teams of 3 women and 3 men. Congratulations go out to everyone, and it will be awesome to see our friend Brian Quinlan, 3rd place finish.

Thank You, to everyone for all the encouraging words and support.

Special thanks to everyone who came down to watch, and help me!
Extra Special Thank You to my COACH/Friend/Wife, I LOVE YOU!

Regional Info and Updates: No Satuday Classes

noreply@blogger.com (Shawn) — Wed, 02 May 2012 14:26:00 +0000

This Friday to Sunday is the Mid Atlantic Regional competition down outside of Washington DC. Therefore CrossFit FiveStar will be closed on Saturday, don't worry we still have classes Friday morning @ 9:30am and afternoon @ 5:30pm ONLY!
Mid Atlantic Regional Info

You can keep up with the action live on our Facebook Page, and Twitter feed.

120420: FiveStar 2Yr Anniversary Party Tonight

noreply@blogger.com (Shawn) — Fri, 20 Apr 2012 22:13:00 +0000

120419: Improving Form!

noreply@blogger.com (Shawn) — Thu, 19 Apr 2012 23:54:00 +0000

The best to get better at CrossFit is to take an active look a you form BEFORE EVERY WOD! Good rule of thumb is to give each one of the movements of the day a once through for ways to improve your setup, body positioning and mechanics through the movement. On your own or with the aid of a fellow athlete/Coach, you can better your score in only a few minutes. Even more so you will be safer, more efficient and future score will reflect also. MORE on this to come later!

I leave you with this, What can Darren do in the picture below to improve his Kip? (Athletes please comment below)

STRENGTH: Yes!

WOD: 10 Min AMRAP
-5 HSPU
-10 Toes to Bar
-15 Med Ball Cleans (20/14)

120418: New FiveStar Logo

noreply@blogger.com (Shawn) — Wed, 18 Apr 2012 15:27:00 +0000

What are your feelings on the New FiveStar Logo? Comment Below Please

STRENGTH: Athletes, Get On In!

WOD: 21-15-9 For Time:
-KBS (53/35)*
-SDHP *
-Lateral Box Jumps (20/16)

ENDURANCE: 2x 250m Row

120417: T-Shirt Pre-Sale!

noreply@blogger.com (Shawn) — Wed, 18 Apr 2012 02:49:00 +0000

T-Shirts are on order, Pre-Order Today! Secure your size, quantities are limited!
All Sizes Womens S-M-L-XL-2XL, Mens S-M-L-XL-2XL

STRENGTH: 10 Mins to find a new 1 Rep Max

WOD: "Vern" For Time:(30 Min Cap)
-50 Pull Ups
-400m Run
-100 Push ups
-400m Run
-150 Sit ups
-400m Run
-200 Air Squats
-400m Run
-250 Double Unders (3x Singles)

120416: The Heat Is On!

noreply@blogger.com (Shawn) — Mon, 16 Apr 2012 04:08:00 +0000

Remember to take in plenty of fluids today with the high temperatures. Water is always the best choice, then I prefer Coconut Water. And post WOD be sure to replenish lost fluids. Dehydration takes 48hrs to recover from, meaning you could have to wait until Thursday to get back on it! Train Smart, push your personal intensity threshold, and recover both nutritionally and physically (stretch). Keep asking yourself, "Am I better than yesterday?"

WOD: 10 Min AMRAP
-5 Squat Clean Thrusters (60-70% Thruster Max)
-10 Toes to Bar
-200m Run
*Finish the run if you start it and record the final time.

120414: "Team Strong(wo)man"

noreply@blogger.com (Shawn) — Sat, 14 Apr 2012 23:53:00 +0000

After a long break from posting the WODs, WE ARE BACK!!!

NO! We are still posting the WOD AFTER they have been performed, but WE WILL be giving you all of the most up-to-date info for CrossFit FiveStar. Also you may become a web celebrity will pics of you the athletes and/or anything we wish to share for your benefit. So stay tuned and bookmark this page your about to get a re-education in all thing CrossFit, FiveStar Style!!!

STRENGTH: Get Your Strong On!

WOD: "Team Strong(wo)man"
3 Rounds for Time:
-5,3,1 Tire Sled Drags 100m
-Decreasing Weight Tire Flip Ladder
-Stone Shouldering (Thank You Ty!)

120203:

noreply@blogger.com (Shawn) — Fri, 03 Feb 2012 18:52:00 +0000

2012 Reebok CROSSFIT OPENS
Feb 22-Mar-25, 2012

STRENGTH: New Strength Program

WOD: 10 Min AMRAP
-6 Ring Dips
-8 Pistols (Alt Leg)
-10 SDHP (75/50)

ENDURANCE: 3x 100m Sprints, or Rows

120202:

noreply@blogger.com (Shawn) — Thu, 02 Feb 2012 18:46:00 +0000

2012 Reebok CROSSFIT OPENS
Feb 22-Mar-25, 2012

STRENGTH: New Strength Program

WOD: 4RFT or 12 Min AMRAP

-10 Squat Cleans (55% of 1RM)

-10 HSPU

-10 T2B

MOBILITY: Glutes/IT Band

120201: 2012 Reebok CROSSFIT OPENS!!!

noreply@blogger.com (Shawn) — Wed, 01 Feb 2012 14:14:00 +0000

They are coming! ARE YOU READY????

2012 Reebok CROSSFIT OPENS
Feb 22-Mar-25, 2012

"HAPPY BIRTHDAY"

CAIDEN aka "AMRAP"

Four year ago, Wow how you have changed!

_______________________________________________________________

STRENGTH: New Strength Program - Review: Squat Clean

WOD: For Time:

-20 Tall Box Jumps

-40 Pull Ups

-60 HR Push Ups

-80 St. Leg Sit Ups

-100 Air Squats

_______________________________________________________________

111231: 20 Min Partner AMRAP

noreply@blogger.com (Shawn) — Sat, 31 Dec 2011 16:25:00 +0000

STRENGTH: Wendler

WOD: Partner 20 Min AMRAP
Alt each min (1 Partner working at a time)
SCORE = Total Points
-3pts Burpees
-2pts Push Ups (New Standard)
-1pt Air Squat
*You may not repeat the same two movements in a row!*

111230: Partner Fran

noreply@blogger.com (Shawn) — Fri, 30 Dec 2011 16:22:00 +0000

STRENGTH: Wendler

WOD: "Partner Fran"
P1 Does 1/3 Thrusters + Pull Ups (P2 Rests)
Then, P2 Does 1/3 Thrusters + Pull Ups (P1 Rests)
21-15-9 For Time:
-Thrusters
-Pull Ups

111229:

noreply@blogger.com (Shawn) — Thu, 29 Dec 2011 16:16:00 +0000

STRENGTH: Wendler

WOD: 20 Min Partner AMRAP
One Partner Performs
SDHP or Push Press
Wwhile the other partner performs one of the "Static Holds"
"Static Hold":
-Beg: Plank Hold, Squat Hold (Parallel)
-Int: Low Push Up, Flexed Arm Hang
-Adv: L-Sit. L-Hang, Flexed Arm L-Hang
SCORE = Total Reps

111228:

noreply@blogger.com (Shawn) — Wed, 28 Dec 2011 16:14:00 +0000

STRENGTH: Wendler

WOD: For Time:
-1000m Run
-50 Thusters (45#)
-30 Ring Rows

Cash Out: Tabata Sit Ups

111227: Diane

noreply@blogger.com (Shawn) — Tue, 27 Dec 2011 16:10:00 +0000

STRENGTH: Wendler

WOD: "Diane"
-21-15-9 for Time
-Deadlifts (225/135) or 60% of 1RM
-HSPU

SKILL: Rope Climbs x 5

111226: Angie

noreply@blogger.com (Shawn) — Mon, 26 Dec 2011 16:08:00 +0000

STRENGTH: Wendler

WOD: "Angie"
-100 Pull Ups
-100 Push Ups
-100 Sit Ups
-100 Air Squats

111224: Merry Christmas Eve WOD

noreply@blogger.com (Shawn) — Sat, 24 Dec 2011 13:08:00 +0000

WOD: "The 12 Days of Christmas"
-1 Snatch (95/65)*
-2 Push Press*
-3 Cleans*
-4 Deadlifts*
-5 Golden Ring Dips
-6 Pull Ups
-7 Air Squats
-8 Push Ups
-9 Straight Leg Sit Ups
-10 Box Jumps (24/20)
-11 Burpees
-12 Overhead Squats*
(WOD order is the same as singing "The 12 Days of Christmas" 1, 2 then 1, 3-2-1, 4-3-2-1, and so on up to 12!)

111223:

noreply@blogger.com (Shawn) — Fri, 23 Dec 2011 13:05:00 +0000

STRENGTH: Wendler

WOD: For Time:
-5 Thrusters (40-50%)*
-10 Burpees
-10 SDHP*
-10 Burpees
- 15 Deadlifts*
-10 Burpees
-15 Deadlifts*
-10 Burpees
-10 SDHP*
-10 Burpees
-5 Thrusters*

111222:

noreply@blogger.com (Shawn) — Thu, 22 Dec 2011 13:03:00 +0000

STRENGTH: Wendler

SKILL: Snatch Balance

WOD: 4 RFT (20 Min Cap)
-400m Run
-10 Power Snatches (40-50%)
-10 Toes to Bar

111221:

noreply@blogger.com (Shawn) — Wed, 21 Dec 2011 13:01:00 +0000

SKILL: Sots Press PVC

WOD: 3 RFT (20 Min Cap)
-10 Wall Climbs
-20 Alt Lunges
-30 Russian KBS (53/35)
-40 Sit Ups

MOBILITY: Shoulders/ Upper Back

111220:

noreply@blogger.com (Shawn) — Tue, 20 Dec 2011 12:58:00 +0000

STRENGTH: Wendler

ENDURANCE: 2x 250 Rows

SKILL: Wallballs or Double Wallballs (3x 10reps)

WOD: AMRAPS + 30sec Rest
-1 Min Deadlift (55-65%)
-2 Min Push Ups (New Standards)
-3 Min Leg Raise + Reach
-4 Min Air Squats

111219:

noreply@blogger.com (Shawn) — Mon, 19 Dec 2011 12:53:00 +0000

STRENGTH: Wendler

ENDURANCE: 2 RFT
-400m Run
-Rest 90 sec.

SKILL: Kippping Swing
-Kipping Pull Ups
-Butterfly Pull Up

WOD: 12 Min AMRAP
-6 HSPU
-9 C2B Pull Ups
-12 Double Unders (3x Singles)

111217:

noreply@blogger.com (Shawn) — Sat, 17 Dec 2011 17:27:00 +0000

STRENGTH: Wendler

WOD: Partner WOD: (For Time)
-800m Run
-70 Straight Leg Sit Ups
-60 Wallball Passes (Off the wall + Squat, 20/14)
-50 Lunges (In Sync)
-40 Pull Ups (5 --> Switch)
-30 Partner Deadlifts (80% Lower 1RM)
-20 Burpees Over Partner (2-->Switch)

111216:

noreply@blogger.com (Shawn) — Fri, 16 Dec 2011 17:23:00 +0000

STRENGTH: Wendler

SKILL: Wallballs and Double Wallballs (3x10)

WOD: 21-15-9 For Time
-Hang Power Clean (95/65)
-Push Press (95/65)
-Box Jumps (24/20)