• CrossFit Hot Springs
  • WOD Blog
  • Costs/Training/Class Schedule
  • Facility
  • Demos
  • Contact Information
  • CrossFit Friends
  CrossFit Hot Springs

WOD 05/01/2013

4/30/2013

0 Comments

 
Warmup:  Run 400 M, Shoulder and Squat Mob
------------
Strength (20 mins): Strict Shoulder Press
5 x 3 reps @80-90% (5-15 lbs heavier than 04-17-13)
------------

WOD: 5 Cycles of

In 2 Minutes... 

10 Push Press 95/65
5 Overhead Squats 95/65
Rest 2 Minutes between each Cycle
***Don't put the bar down if you don't have to...try to go directly into the 5 OH Squats

0 Comments

04/30/2013

4/29/2013

0 Comments

 
Warmup:  Row 500, Squat and Shoulder MOB, Burgener Warmup
-------------
10 Round EMOM:

Power Snatch from Floor + Hanging Full Snatch 60-70% of 1 Rep Max

***If you are a newer athlete/member, your overhead squat is likely not perfected yet.  So we want you to focus on holding in the bottom position for at least 3-5 seconds.  So don't be concerned with using much weight.  Use a PVC Pipe or empty bar if necessary and focus on bar path and bottom position.  
------------------
6 Minute AMRAP:
30 DU's or 60 Jump Rope (singles)
15 Vertical KB Swings 53/35
rest 3 Minutes then:

6 Minute AMRAP:
10 Box over Jumps 24/20
10 Toe 2 Bar
rest 3 Minutes then:

4 Minutes: 
Max Effort Row for calories



Two great Mob videos from KStarr below...
0 Comments

WOD 04/29/2013

4/28/2013

0 Comments

 
Warmup:  10 Minutes -  Run 400, Squat and Front rack Mob, Leg swings...get those hamstrings ready.  Remember how sore you were from the Good Mornings back on 4/15...you shouldn't get nearly as sore from them this time.  Come early if you need more warmup/mob time.  
------------------
Linear Strength (20 mins) - Need to start at 10 Min after -
Good Mornings 5 x 3 reps @ 80-90% (10-20lbs heavier than 04-15-13)
*Keep back arched to focus on upper to middle back strength 
------------------
WOD:
In 3 Mins:  
Run 400 Meters
Max Front Squats 135/95
...rest 3 Mins

In 3 Mins:
Run 400 Meters
Max Front Squats 95/65
...rest 3 Mins

In 3 Mins:
Run 400 Meters
Max Front Squats 65/45
**Load the bar to strip weight accordingly 
0 Comments

WOD 04/27/2013

4/26/2013

0 Comments

 
There will be TWO different team WODs tomorrow.  You'll see in the first one that obviously the more beginner level athletes will almost all be not capable of yet.  So, they'll be doing Team WOD #2.  Also, these can be done as teams of two if necessary.
-----------------   

Team WOD # 1 :  Teams of 3 

- 1 Rope per Team of 3
Max Rope Climbs in 3 Minutes

Then, directly on to...
- Same Team of 3 - 1 Barbell per Team of 3

- Max Clean and Jerk in 10 Minutes (Score is Total Cumulative Load)
   rest approx 10 Minutes then...

Same teams of 3 - Relay Race

-6 x 500 Meter Row Relay Race
Each member must go twice and stay in order

You will need to use some strategy.  We will try to divide teams as evenly as available athletes will allow.   This is very similar to what you'd see at a competition.  You'll want to work up to a pretty heavy C & J before the WOD starts.  You'll likely only have time for maybe 3 lifts/attempts before you'll need to pass off to your partners.  
-----------

Team WOD #2:  

Teams of 3 :  1 Person working at a time

- Each member rows 500 Meters (1 rower)
then directly into...

- total of 100 wallball shots 20/14 (NOT per person...just 100 total)
then directly into...

- total of 100 KB swings 53/35 (Not per person...just 100 total)
then directly into...

- total of 100 burpees  (not per person...just 100 total)
then onto...

Each member runs 400 Meters (must pass off the pvc/baton)


0 Comments

WOD 4/26/2013

4/25/2013

2 Comments

 
Warmup:  Run 400, Squat MOB
-----------
Strength (20 mins)
Back Squat 5 x 3 reps @80-90% (10-20 lbs heavier than 04-12-13)
-----------
Yes, I know you all are SO upset that you haven't been squatting enough lately so...here you go.  


WOD:  For time:
500 Meter Row
50 Back Squats 135/95
500 Meter Row

2 Comments

04/25/2013

4/24/2013

0 Comments

 
Off day tommorrow...but...I'll be there for "Open Gym" from 8 to 10 AM.  


0 Comments

WOD 04/24/2013

4/23/2013

0 Comments

 
Warmup: Run 400, Shoulder and Ankle Mob
---------------
Strength (20 mins)
Floor Press 5 x 3 reps @80-90% (5-15 lbs heavier than 04-10-13)
-------
WOD:  For time
10-9-8-7-6-5-4-3-2-1
Strict Chin Up
Chest slapping Push Ups
(Yes, only a few of you will be able to do these.  If you can't, then do 
hand release pushups.)
Double Unders (*double reps)

*example

Rd 1 = 10 Chin ups - 10 Push ups - 20 Double Unders

Rd 2 = 9 Chin ups - 9 Push ups- 18 Double Unders

0 Comments

WOD 04/23/2013

4/22/2013

0 Comments

 
Warmup:  Line Drills, DU practice, Squat and Shoulder Mobility 
-----------
Skill Work (15 mins)
Practice Pistols or One legged box squats
-----------
WOD:
Workout #1 Begins at 00:00 (12 Minute Cap)
3 RFT:
Row 300 Meters
20 Wall Ball 20/14
10 Burpee over rower

then:
Workout #2 Begins at 12:00
Run 800 Meters for time

0 Comments

WOD 04/22/2013

4/21/2013

0 Comments

 
Warmup: Run 400 or Row 500, Squat and Shoulder mobility
-------------
Strength (20 mins):
Deadlifts 5 x 3 reps @ 80-90% (10-20 lbs heavier than 04-08-13)
--------------
WOD:  5 RFT:
8 Perfectly Vertical KB Swings 70/53
8 Goblet Squats 70/53
8 Toe 2 Bar

0 Comments

WOD 04/20/2013

4/19/2013

0 Comments

 
For those capable and ready for it:

Testing:  
-- 15 Min...Find 1 Rep Max (ish) -- Power, Full Clean or Clean and Jerk...your choice.

-- 15 Min...Find 1 Rep Max (ish) -- Power or Full Snatch

*Keep in mind, this isn't a contest...there's no prize money...don't be stupid attempting something beyond your capabilities...hence the "ish." If you hit a 10 # PR for instance, decide whether it would be alright to stop there or not.  Odds are you won't need the full 30 Minutes to find them both.  

Then: Pick 3 to 4 skills to test for 1 Minute.  This could be Max Du's, pullups, pushups, MU's, Ring Dips, single unders, calorie row, KB swings box jumps etc.  You could even do a 3 attempt max, unbroken wallballs.  
-------------

For the newer athletes...and there's no small number of you...some of you might want to do a 3 rep or 5 rep max DL, Press, Push press, or Push jerk, Back Squat etc.  Keep in mind...if you're not completely comfortable with a movement...pick something else.  But, as you all have come to learn...you often need an approximate idea as to a # to use for percentages.  You can also choose several of the skills to do 1 minute tests on.

As well, a number of you are at or near that one month point where it's time to redo the baseline test.  You're likely going to see a pretty big improvement over your previous time.  


0 Comments
<<Previous

    Author

    Hello my name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

    Archives

    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    October 2010
    September 2010

    RSS Feed