Blog Archives

WOD 02/01/2013

1/31/2013

Warm Up: Row 500 or run 400, Burgener Warmup, Mobility work...most if not all will still be sore from the past 3 day cycle.
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Strength Work: Power Clean 1-1-1-1-1
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WOD: AMRAP in 3 Minutes resting 1 minute at the end of each 3 minutes for a total of 5 rounds. (19 minutes total with the 4 one minute rest periods)

5 Power Cleans 155M/105W
10 Box Jumps 24M/20W

Be sure and watch the video with Coach B below. You'll hear a lot of things we discuss with you all as to technique. He just says it better due to 30 years of coaching experience. Part of this is on the clean and part on the push press.

01/31/2013

1/30/2013

Off day tomorrow of course but, I'll have open gym from 8 to 10 if anyone wants to make up anything from earlier in the week.

Please let me know who all is coming.

WOD 01/30/2013

1/29/2013

Warm Up: Run 400 or Row 500, Squat and shoulder prep mobility, band assisted pullups to warmup for "Cindy"
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Strength Work:
Back Squat 5-5-5
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WOD: “Cindy”
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

We are 2 Days away from being able to register for the CrossFit Open which of course begins in March. You might want to start jumping on that pull bar more and be more prepared to do Double Unders, Burpees, Box Jumps and maybe even Ring Muscle Ups or Bar Muscle Ups. The CF Open workouts are designed so ANYONE – ANYWHERE can participate. Since it's too difficult to put on video, there won't be any running in the OPEN WODS so count that out. Not everyone has a Rower so thats out. That leaves only one other Cardio Movement or Metabolic Movement. Yes, that's right Double Unders. Just prepping everyone to be prepared to do a lot of short intense lung burners. The time frames will be anywhere from 7 to roughly 20 minutes.

WOD 01/29/2013

1/28/2013

Warm Up: Row 500, leg swings, good mornings (banded or bar), shoulder mobility.
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Strength Work:
Snatch Grip Deadlift 3-3-3
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WOD (40 min cap):
5 RFT:
30 Russian Kettlebell Swings 70M/53W
30 Burpees

Posted below...a couple of videos demonstrating the snatch grip deadlift. Just thought you all might want to see them from a couple of angles. We in effect did these with the snatch pulls last week so this shouldn't be completely unfamiliar to you.

01/28/2013

1/27/2013

Warm Up: 500 M Row, Squat and Overhead Mobility, Burgener warmup
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Strength & Skill Movement:
Snatch Balance 1-1-1-1-1
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WOD: “Nancy”
5 RFT:
Run 400 Meters
15 Overhead Squats 95M/65W
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The first video below is with Coach B...it's long but well worth watching.

Video #2 is a pretty quick one with Sean Waxman...very quick and to the point.

WOD 01/26/2013

1/25/2013

Remember...it's a partner WOD and one that any of your friends that you'd like to bring will be capable of. As with the past several Saturday partner wods...it will of course be easily done as an individual as well, if there aren't enough for everyone to have a partner for that particular class. So...bring a friend or two if you like. Many will be able to go at once.
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Warm Up: 400 M run, squat mobility and shoulder mobility for wall balls
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WOD: Partner Workout
5 Rounds
In 3 Minutes Partner #1
Complete 400 Meters and Max Rep Wall Ball 20M/14 in whatever time left after run.
Rest 3 Minutes as Partner #2 performs the same and keep rotating for 5 Rounds each.

Score = Total # of wall balls

WOD 01/25/2013

1/24/2013

Warmup: Run 400 or Row 500, Squat Prep and shoulder prep for thrusters, I suggest high steps and butt kicks the length of the room several times to prepare for the 200 M sprints as well.
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7 Rounds for time
12 Thrusters 75/45
9 Toes to Bar
200 Meter Run w/ Med Ball 20/14
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Saturday we'll be doing another partner wod that any of your friends that you'd like to bring will be capable of. As with the past several Saturday partner wods...it will of course be easily done as an individual as well, if there aren't enough for everyone to have a partner for that particular class. So...bring a friend or two if you like. Many will be able to go at once.

01/24/2013

1/23/2013

Rest day today of course. And unlike the last several weeks....I will not be able to go in and have an open gym in the morning. Cory is also unnavailable for the afternoon. See you all on Friday.

T-shirts weren't delivered as scheduled but I should have them tomorrow afternoon or Friday at the latest.

WOD 01/23/2013

1/22/2013

Warm Up: Run 400 or Row 500, Ring pulls, band or bar good mornings, Shoulder mobility to prep for burpees,
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Strength (20 Minute Cap!)
Deadlift
1 – 10 – 1 – 20 – 1 – 30 reps
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WOD: (20 Minute Cap!)
2 Rounds Fort Time:
5 Deadlifts 275M/185W
15 Burpees
15 Pull Ups
400 Meter Run

01/22/2013

1/21/2013

Warm Up: 500 M Row or 400 M Run, Burgner Warmup with bar for those capable...pvc if need be, handstand holds and rack position mobility
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Barbell Complex: 10 Round EMOM of
Power Clean + Hang Power Clean + 2 Power Jerks (AHAP - As Heavy As Possible)
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WOD: 15 Minute AMRAP
15 Double Unders or 45 singles
10 Hanging Power Snatch 95M/65W