CrossFit Asylum

New Website!!!!

2009-10-14T14:55:00.000-07:00

currently the new site is located at www.asylum.sitesasrx.com

i imagine by the end of today this will be changed to www.crossfitasylum.com

new wod will be posted on the new site

091013

2009-10-13T06:04:00.000-07:00

100 kbs
100 situps
100 pushups
8, 200m runs

strategize and break up however you would like.

091012

2009-10-12T19:54:00.000-07:00

Crossfit total

3 attempts for a 1RM of each:
back squat
shoulder press
deadlift

If you've signed up for the assault the beach challenge please get your money in this week!!
Only a couple of spots left, most at 11am so get in and get signed up!!

091010

2009-10-09T20:16:00.000-07:00

Saturdays class is at 2pm, not noon!!!

3 girls 1 bar
21-15-9
Thruster 95#
pullups
Clean 95#
ring dip
Deadlift 95#
hspu

091009

2009-10-09T19:20:00.000-07:00

As many rounds as possible in 20 min of:
20 double unders
20 kettlebell swings, 1.5pd

091008

2009-10-08T12:19:00.000-07:00

10-9-8-7-6-5-4-3-2-1

ring dips
deadlift 135/95
pullups
jumping pause squat

091007

2009-10-07T12:17:00.000-07:00

4-400m runs
Rest as needed to get best time on each attempt.

Class update!!
Tony will be subbing wed night at 5&6
Sun thursday at 5&6
no class thurs at 7
Sam will do a class Friday at 5
no class Friday at 6
Sun will cover Saturday but at 2, no noon class.
Bart will cover Sunday at 12:30

thanks to everyone helping out!! Thanks to everyone else for being patient. This is my first real vacation since opening last November!!

091005

2009-10-06T10:02:00.000-07:00

3 rounds for time of:
21 kettlebell swings, 1.5pood
21 toes-to-bar
21 burpees

We have Tony subbing in on wed night, sun on Thursday at 5&6, Samantha on Friday at 5 only, no noon class on sat but Sun will be coaching at 2 on sat and bart on Sunday for the 12:30.

091005

2009-10-05T09:08:00.000-07:00

5 sets for 3 rep max of:

weighted pullups
back squat

091004

2009-10-04T17:35:00.001-07:00

"Angie"
100 pullups
100 pushups
100 situps
100 squats

091003

2009-10-03T09:49:00.000-07:00

Congratulations to Ben and Ashley on their wedding day!! They got to the gym at 7am to do a painstorm:
Pain Storm XIV “The Wedding Gift”
800m Run
50 Box Jumps (24in)
400m Run
25 Push Press (95lbs)
200m Run
12 HSPU
400m Run
25 Pull-ups
800m Run
50 Burpees
400m Run
25 Swings (53lbs)
200m Run
12 Thrusters (95lbs)
400m Run
25 Power Cleans (95lbs)
800m Run
50 Power Snatches (95lbs)

The noon workout will be:

"Fran"
21-15-9
95lb thrusters
pullups

091002

2009-10-02T17:25:00.000-07:00

50-35-20
double unders
pushups
kettlebell swings, 1 pood

091001

2009-10-02T07:30:00.000-07:00

Hang squat snatch
1-1-1-1-1-1-1

090930

2009-09-30T15:35:00.001-07:00

5 rounds of:
250m row (this is intended to be an all out sprint)
16 weighted walking lunges, 25/35lb dumbbells
Rest 3 minutes between rounds.

For every second each subsequent row is slower than the first, do 1 dumbbell thruster.

090929

2009-09-29T08:58:00.000-07:00

3 rounds for time of:

800m run
21 overhead squats, 95lb
30 L-pullups

090928

2009-09-28T10:03:00.000-07:00

Nasty Girls

3 rounds for time of:
50 squats
7 muscle ups
10 hang power cleans, 95/135

If you don't have a muscle up, do the muscle up progression from the ground. If you don't have an unassisted ring dip, do 3 pullups and 3 assisted ring dips.

090927

2009-09-27T13:46:00.002-07:00

TEAM Assault the Beach

800m run or 1000m row
50 pullups
100 burpees
100 thrusters
200m partner carry or kb carry
50 pullups
800m run or 1000m row

Only one team member working at a time and reps are combined totals. Runs and carry are together.

090926

2009-09-26T21:31:00.000-07:00

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 (and 12) round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

090925

2009-09-25T09:49:00.000-07:00

"Hamburguesa"

5 pull ups
10 push ups
15 squats
200m run
21 KBS
12 Pull ups
400M run
75 wall ball
400m run
12 pull ups
21 KBS
200m run
15 squats
10 push ups
5 pull ups

090924

2009-09-24T13:00:00.000-07:00

21-15-9
Deadlift 275/195
Burpees
Knees-to-elbows

090923

2009-09-23T12:56:00.000-07:00

Thruster
5-3-2-2-1-1-1-1

090922

2009-09-22T14:23:00.001-07:00

10 power cleans, 135#
200m run
9 power cleans, 135#
200m run
8 power cleans, 135#
200m run
7 power cleans, 135#
200m run
6 power cleans, 135#
200m run
5 power cleans, 135#
200m run
4 power cleans, 135#
200m run
3 power cleans, 135#
200m run
2 power cleans, 135#
200m run
1 power clean, 135#
200m run

090921

2009-09-22T14:22:00.001-07:00

7 rounds for time of:

5 right legged squats
5 left leg squats
10 pullups
15 pushups
20 situps

090919 & 090920

2009-09-20T08:49:00.000-07:00

"Josh"

21 95lb overhead squats
42 pullups
15 95lb overhead squats
30 pullups
9 95lb overhead squats
18 pullups

090918

2009-09-18T08:54:00.000-07:00

"Inverted Karen"

150 ball slams, 20lb, for time.

090917

2009-09-18T08:52:00.000-07:00

"Jim Brown"

3 rounds for time of:
400m run
10 thrusters, 135lb
15 pullups
20 burpees
400m run
20 kettlebell swing, 1.5 pood
15 box jump, 24"
10 deadlift, 135lb

090916

2009-09-16T10:25:00.000-07:00

Run 800m
21 shoulder press 95lb
Run 800m
21 push press 95lb
Run 800m
21 push jerk 95lb

090915

2009-09-15T07:13:00.000-07:00

"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

If you've done Cindy before, today complete all pushups on rings. Set rings 2"-3" off the ground.

090914

2009-09-14T08:16:00.000-07:00

Deadlift

5-5-5-3-2-5

cookie:
Annie
50-40-30-20-10
Double unders
Situps

090913

2009-09-14T08:14:00.001-07:00

100ft walking lunges
21 pullups or 7 muscle ups
21 situps or 7 "toes through rings"
100ft walking lunges
18 pullups or 6 muscle ups
18 situps or 6 "toes through rings"
100ft walking lunges
15 pullups or 5 muscle ups
15 situps or 5 "toes through rings"
100ft walking lunges
12 pullups or 4 muscle ups
12 situps or 4 "toes through rings"
100ft walking lunges
9 pullups or 3 muscle ups
9 situps or 3 "toes through rings"
100ft walking lunges
6 pullups or 2 muscle ups
6 situps or 2 "toes through rings"

090912

2009-09-14T08:13:00.000-07:00

21-15-12-9-6-3

Pullups
Backsquat 95#
Shoulder Press 95#
Situps

090911

2009-09-12T10:31:00.000-07:00

4 rounds
30 kb swings, 1.5 pood
100m kb carry
20 kb hop overs
100m kb carry

carry the kb in whatever manner is most comfortable/efficient.
Hop over is side to side over kb.

090910

2009-09-09T09:10:00.001-07:00

Front Squat

5-5-5-5-5

Pause and hold in bottom of squat for 5 seconds on each rep.

090909

2009-09-09T09:10:00.000-07:00

Run 5K

Feel free to bring headphones.
The run will either be a 3 lap run around the sawyer/alworth/50th block or we'll head to the greenbelt and do an out-and-back there.

090908

2009-09-08T12:39:00.001-07:00

Split Jerk
3-2-2-1-1-1-1

090907

2009-09-07T16:32:00.000-07:00

for time:

100 squats
30 box jumps, 20"
30 kettlebell swings, 1.5 pood
30 situps
30 power clean, 65lb
30 burpees
30 wall ball shots, 20lb
800m run

090906

2009-09-07T16:31:00.000-07:00

5 rounds for time of:

400m Run
12 deadlift 225lb

090905

2009-09-05T13:50:00.000-07:00

21-18-15-12-9-6-3
walking lunges
thrusters (95/65)
pullups
knees to elbows

090903

2009-09-04T11:32:00.000-07:00

Overhead Squat
3-3-3
then:

"Nancy"
5 rounds
400m Run
15 overhead squats 65/95

090902

2009-09-03T07:13:00.001-07:00

"Diane"

21-15-9

Deadlift (225/160)
Handstand Push-ups

Post Time to Comments

090901

2009-09-03T07:11:00.000-07:00

"Angie"

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Must complete all reps of each exercise before moving on.

Post Time to comments

090830

2009-08-31T11:59:00.000-07:00

"Helen"

3 rounds

- 400m Run
- 21 Kettlebell Swings
- 12 Pull-ups

Post time to comments

090829

2009-08-29T09:15:00.000-07:00

There will be no noon class at the gym today!!

090828

2009-08-28T08:06:00.000-07:00

Run 1 mile then:
2 min at each station
Row (calories)
30lb dumbbell thrusters
20lb medicine ball clean
Double unders
Pullups

record mile time and total reps/calories

090827

2009-08-28T05:55:00.000-07:00

"The Bear"
Five rounds to get to max weight, not timed. Barbell doesn't rest on the ground during the cycle or the round is a fail.
7 cycles each round of:

Power Clean
Front Squat
Push Press
Back Squat
Push Jerk

Post max weight to Comments

090826

2009-08-28T05:54:00.000-07:00

4 Rounds

400m Run
50 Air Squats

Post Time to Comments

090825

2009-08-25T13:54:00.001-07:00

10 Rounds

3 Weighted pull-ups, 45lb
5 Strict pull-ups
7 Kipping pullups

Post time to Comments

090824

2009-08-25T13:53:00.000-07:00

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post weights/reps to comments

090823

2009-08-24T09:31:00.001-07:00

30 Body Weight Back Squats
1000m Run or Row

Post time to comments

090822

2009-08-23T22:11:00.000-07:00

"G.I. Jane"

100 Burpee-Pull-ups

Post Time to Comments

090821

2009-08-22T10:04:00.000-07:00

7 Rounds

10 SDHP (65/95)
10 Ring Dips

Post time to Comments!

090820

2009-08-22T10:02:00.000-07:00

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments

090819

2009-08-19T18:39:00.000-07:00

"Nicole"
As Many Rounds As Possible in 20 minutes

400m Run
Max Rep Pull-ups

Post Rounds to Comments

090818

2009-08-18T14:20:00.000-07:00

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments. Compare to Main Site WOD 090817

Andy & Sun..... "Double-Double Unders"

090817

2009-08-18T14:09:00.000-07:00

CrossFit Total

3 attempts on each lift to get to your max weight

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

The best successful attempt for each lift will be added together to get your Total score. Rest as long as needed in between attempts, but you must do the lifts in the order posted.
Post total to comments

090816

2009-08-18T14:07:00.000-07:00

100 Sumo Deadlift High Pull (SDHP)
100 Pushups
400m Run
75 SDHP
75 Pushups
400m Run
50 SDHP
50 pushups
400m Run

This is a group workout! Teams of 2 or 3; only one person working at a time for the SDHP and the pushups. Everybody completes each run.

090815

2009-08-15T16:00:00.000-07:00

15 cleans
30 toes to bar
45 box jumps
15 muscle ups
30 alternating 1 arm snatches
45 double unders
15 thrusters
30 pullups
45 burpees
200m 45lb plate overhead walking lunges

Enjoy!
Post times to comments

Deadlifts - Great Job Susie!

2009-08-14T12:54:00.000-07:00

090814

2009-08-14T07:08:00.001-07:00

Post Time to Comments

Sun's Amazing Box Jump

2009-08-13T07:29:00.000-07:00

090813

2009-08-13T07:26:00.000-07:00

*Using a bare barbell*

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

090812

2009-08-12T07:36:00.000-07:00

7 rounds

Hang Snatch (65/95)
7 Chest 2 Bar (C2B) Pull-ups
200m Run

090811

2009-08-11T20:46:00.000-07:00

PRACTICE GYMNASTICS
30 minutes

Muscle-ups

Pull-ups

Ring-dips

Ring push-ups

Handstands

L-sits

Shannon's first muscle-up!

090810

2009-08-10T21:58:00.000-07:00

"Thrustration"
5 rounds 135/95

400 meter run
10 thrusters

090727

2009-07-27T13:13:00.000-07:00

Start with a 400m run

then do 3 rounds 0f:
1 kb/db snatch
3 turkish get ups
5 single arm overhead squat
repeat with other arm
7 toes to bar

finish with 200m sprint

090725

2009-07-25T10:25:00.000-07:00

"Alyssa"

1200m run
15 manmakers
800m run
12 manmakers
400m run
9 manmakers

Today is Alyssa's last workout, for now, at the Asylum. The workout is at 1 so please come and see her off.

090724

2009-07-24T09:05:00.000-07:00

SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!

Crossfit "Toadal"
Push Press 1-1-1-1
Box Jump 1-1-1-1
Combine best Push Press rep in pounds with tallest Box Jump height in inches for ‘Toadal’ score.

Cookie:
4 Rounds:
1 Push Press (@ 90% of Max)
3 Box Jumps (@ 90% of Max height)

DT

2009-07-24T09:01:00.000-07:00

155lb deadlift, 12 reps
155lb hang power clean, 9 reps
155lb push jerk, 6 reps

SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!

090722

2009-07-22T15:22:00.002-07:00

10 Rounds for time of:
10 Pullups
10 Ring dips

Beginning the 1st week in August we may look at going with a 6pm class instead of the 5:30 and possibly even going at 5pm and 6pm to accommodate some new guys. Please post to comments any questions or concerns or see me in person.

Also, due to the heat we're looking at a few options... offering earlier classes, possibly 6am,7am, 9am and 10am then the 5pm,6pm for those who can't make it and/or like the 90+ degree heat. Second option is a swamp cooler. We are working on this anyways but if anyone is comfortable with paying a month or two in advance for their memberships fees to help us afford this sooner that would be fantastic. Again, see me at the gym to discuss.
Thanks!! Andy

070921

2009-07-22T15:22:00.001-07:00

Deadlift
1-1-1-1-1-1-1

090720

2009-07-20T15:03:00.000-07:00

"Karen"
150 wall ball shots (20/12)

097019

2009-07-20T15:01:00.000-07:00

Team "Assault the Beach"

800m run
50 pullups
100 burpees
100 thrusters (45lb)
partner carry total of 400m
50 pullups
800m run

090718

2009-07-18T15:53:00.001-07:00

50-35-20
double unders
push ups
sumo deadlift high-pull (65/45)

090717

2009-07-17T16:36:00.001-07:00

4 rounds for time:
400m run
50 squats

090716

2009-07-16T11:38:00.000-07:00

3 rounds
21 push press (95/65)
21 knees to elbows
21 pushups
21 pullups

090715

2009-07-16T11:36:00.000-07:00

Overhead squat
5-3-3-2-2-2-1-1-1-1

090714

2009-07-16T11:34:00.000-07:00

Run 1 mile
Deadlift 8000/5000 lbs (pick a weight and lift till you've lifted a total of 8/5k lbs)
5 rounds
20 wallball
20 pullups

090713

2009-07-16T11:33:00.000-07:00

5 rounds
10 hang power snatch (75/55)
20 situps
30 double unders

090709

2009-07-09T22:40:00.000-07:00

Snatch
1-1-1-1-1-1-1

090708

2009-07-08T14:12:00.001-07:00

"Chelsea"

5 pullups
10 pushups
15 squats
on the minute for 30 mins.
If you fall behind, note the minute you fell behind and how many total rounds completed in the 30 minutes.

090707

2009-07-07T07:14:00.000-07:00

Run 5k

090706

2009-07-06T13:48:00.000-07:00

5 rounds for time of:
5 kettlebell swings, 2 pood (scale up to 88lb is possible)
10 burpees

090704

2009-07-04T09:24:00.000-07:00

Stacie and Kendra sharing a deadlift...

5 rounds for time of:

15 deadlift, 135lb
400m run
15 knees to elbows

090703

2009-07-03T13:19:00.000-07:00

4, 800m "sprints"
rest exactly 2 min between attempts

090702

2009-07-02T13:35:00.000-07:00

With a continuously running clock, do 1 pullup in the first minute, 2 pullups in the second minute, 3 pullups in the third until you cannot complete all the pullups within the allotted time.

090701

2009-07-01T13:37:00.000-07:00

"Annie"

50-40-30-20-10
Double unders
situps

090630

2009-06-30T13:39:00.000-07:00

3 rounds for time of:

26 Deadlift @95lb
26 Hang power cleans @95lb
26 Front squat @95lb
26 Push jerk @95lb

(the 26 reps is designated by ben's age today. Happy birthday bro)

090629

2009-06-28T22:11:00.000-07:00

Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1

090628

2009-06-28T15:06:00.000-07:00

Max rounds in 15 min of:
5 kettlebell swings, 2 pood
40m sprint
5 burpees
40m sprint

090627

2009-06-28T15:05:00.000-07:00

400m walking lunges
record total steps and time

090625

2009-06-26T13:59:00.001-07:00

21-15-9
Hang power snatch (95/65)
Knees to elbows
Sumo deadlift high-pull (95/65)

090625

2009-06-25T19:06:00.000-07:00

21-15-9
L-pullups
Strict pullups
Kipping pullups

090624

2009-06-24T07:13:00.000-07:00

"J.T."
21-15-9
handstand pushups
ring dips
pushups

090623

2009-06-24T07:11:00.000-07:00

Front squat
3-3-3-3-3

090622

2009-06-22T14:36:00.000-07:00

"Strung out, upside down, backwards Fran"

1200m run
9 pullups
9 thrusters 95lb
800m run
15 pullups
15 thrusters
400m run
21 pullups
21 thrusters

090609

2009-06-09T07:48:00.000-07:00

"Grace"

30 Clean and Jerks for time

090608

2009-06-09T07:45:00.000-07:00

"Daniel"
50 pullups
400m run
21 thrusters, 95lb
800m run
21 thrusters, 95lb
400m run
50 pullups

090605

2009-06-05T12:40:00.000-07:00

"Filthy 50"

50 Box jumps 24"
50 Jumping pullups
50 Kettlebell swings 1pood
50 Walking lunges
50 Knees to elbows
50 Push press (45lb bar)
50 Back Extensions
50 Wall ball shots (20lb ball)
50 Burpees
50 Double unders

090604

2009-06-04T14:21:00.000-07:00

Hang Squat Snatch
1-1-1-1-1-1-1

Get Off Ibuprofen Peoples, by Kelly Starrett

090603

2009-06-03T13:58:00.000-07:00

For time:
50 Pullups
400m Run
50 Pushups
400m Run
50 Situps
400m Run
50 Squats
400m Run