Off day tomorrow of course but as usual...I'll be there from 8 to 10.
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Warmup: 500 M Row, Shoulder Prep, Good Mornings
------------ Strength: Floor Press - 10 Minutes to find a 3 rep max --------- WOD: 12 minute AMRAP 10 Burpee over Barbell 10 Deadlifts 185/135 Warmup: 400 M Run, Squat Prep
------- Strength: Back Squat 1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95% Front Squat: 1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85% ------------- WOD: 3 Rounds of a 3 Min AMRAP Run 400 Meters --Then with time remaining... Max Perfectly Vertical Kettlebell Swings 70/53 Rest 3 Mins between each round As has been discussed...many of us will be at CrossFit Above & Beyond for the Olympic Lifting Competition tomorrow (1600 E. Capitol Ave. Little Rock, AR 72202) either competing or watching. Those not competing, 5$ gets you all the beer and pizza you can consume. There will be side events taking place between heats that anyone can participate in as well. Prizes will be awarded. Weigh in/check in starts at 8 am. 1st heat goes off at 10 AM.
Between the competition and hunting season keeping people away tomorrow, we will not have any classes. So, see you all on Monday. If you're looking for some direction tomorrow. Run a 5 K. Warmup: 500 M Row or 400 M Run, Mashing/mobility
------- Skillwork: Ring hold, handstand (without the wall...use a partner instead), handstand walk if you're capable, skin the cat ----- WOD: 20 Min AMRAP 10 Push Ups 10 Ab Mat Sit Ups 10 Air Squats ----------------- Reminder: Saturday, quite few of us will be going to Little Rock to participate and or simply watch the weight lifting competition at CrossFit Above & Beyond. Trying to see how many will want to WOD Saturday morning to gauge whether Landon needs to be at the gym to handle a 9 and 10 AM class. WOD 11/16/2013 -- 9 and 10 AM Classes only 2 Partner Workout Split up work as you wish only 1 Partner works at a time 1000 M Row - 100 Wall Balls 20/14 800 M Row - 80 Wall Balls 600 M Row - 60 Wall Balls 400 M Row - 40 Wall Balls 200 M Row - 20 Wall Balls Warmup: Row 500, Squat/Front Rack position prep, Good mornings with a pvc, barbell or bands... ------- Back Squat: 2 x 5 @ 65%, 3 x 5 @ 70% Front Squat: 4 x 5 @ 60% ----------- WOD: 3 Rounds for time 10 Power Snatch 135/95 50 Double Unders or 150 Singles Below is a short Double Under video with Chris Spealler...I've posted it before but it's been a while. Off day tomorrow of course. As usual though, I'll be there from 8 to 10 AM if anyone wants to and can come in. And if anyone wants to join Brandon Margis for his weekly endurance WOD, it's "Jerry." Run 1 Mile Row 2K Run 1 Mile 22 Minutes would be a great time on this. Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Warmup: Line/Agility Drills, Front Rack position and Overhead prep, Ring raises, Box step ups, Handstand holds ------------- WOD: “Jack” - 20 Minute AMRAP 10 Push Press 115/75 10 KB Swings 53/35 10 Box Jumps 24/20 Warmup: 500 M Row, Squat and Overhead Prep
As always...3 warmup sets before you get to your percentages. Note that this week your percentages aren't that high. Get comfortable getting great depth/great reps. Those following a linear cycle...add 5 to 10 pounds to your 5 X 5 as you have the previous weeks. ------- Strength: Back Squat: 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80% Front Squat: 1 x 5 @ 60%, 3 x 5 @ 65% ----------------- WOD: 10 Minute AMRAP 7 Power Clean and Jerks 95/65 14 Burpees 21 Double Unders Class times as usual tomorrow...8, 9 and 10.
----- Row 500 or Line/Agility Drills...your choice - Any mashing/mobility you need to work out kinks from yesterday. If you're not in need of much mobility work...work on your DU's for a few minutes. Light KB Swings Box Step Ups ------------ WOD: 5 Rounds for Time* You have 3 minutes to run 400 M and upon your return, with the remaining time, perform as many vertical KB swings as you can. KB weights are 53/35. If you're feeling firebreatherish...you may go 70/53 if you like. Yes, there are some of you that might not yet be able to run 400 M in 3 minutes. You will run 300 M instead. *There is a 3 minute rest between each 3 minute round. |
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