Saturday, 12-20-14

Head into Frederick or Tucker and hit up the below little ditty, or head to an affiliate and hit up their WOD. Lots of quality affiliates in the area, and a lot of them do a community WOD on Saturdays.

A. Conditioning
Tabata Mash-up
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
1. Wall Balls, 20/14
2. TTB
3. Row, for cals
4. Power Clean, 135/95
Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.

So, you will do 20 seconds of max wall balls, rest 10 seconds – and repeat 7 more times. Then move on to the Toes to Bar – 20 seconds max reps, 10 seconds rest – repeat 7 more times.  There is NO other rest besides the 10 seconds, even between movements.

I recommend you have something to write with and on. Keep a running total in your head of how many wall balls you did. After your 8th round of 20 seconds max wallballs, write down your total number of wallball reps and move to the bar for your TTB. (Yes, you will only have 10 seconds to do that.)  Rinse and repeat until you’ve gone through all 4 movements.

Post your total number of reps for each movement to comments.  If you do a different WOD – one you made up, or one you did at a private affiliate – post THAT to comments.

Friday, 12-19-14

We’ll go today shortly after 1200 at The Fred.  Post to comments if you’ll be there at a different time.

A. For time:
Dead Lifts, 275/185
Box Jumps, 30/24
*As always, SCALE AS NEEDED – particularly on the deadlifts. One of the coaches WILL see you do at least 3 reps at the weight you THINK you’re going to use for the WOD to check for form.

B. Skills
6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

Post time for A and how you did for B to comments.

Thursday, 12-18-14 – Recovery (with some Mobility Instruction)

Anyone else’s hips, quads, and traps sore from all the work we’ve done over the last three days? Good news is that we actually have Karl, who is a recent grad of the CrossFit Mobility course. He’ll be giving some instruction on working those janky muscles and joints out today, starting about 1230.  Come in, get warmed up, and work those problem areas out. (I’ve got a 1300 meeting, so I won’t be able to be there at lunch. Feel free to join me for some mobility work in the morning about 0730.)

If you can’t make it, that’s fine – but, as always, DO SOMETHING. Warm up, mobilize, work on a goat, or make up a WOD that you missed earlier in the week. (However, if you did hit all three previous days, don’t go full bore…your body does really need the rest!)

Wednesday, 12-17-14

We’ll go again shortly after 1200.

A. Conditioning
For Time:
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy
(Cindy: 5 pullups, 10 pushups, 15 airsquats)
*Scale for DUs is 2x Single Unders

B. Snatch Technique
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)
*If you do not have your full Squat Snatch, you will do a variation of it.  Most will do the Overhead Squat – talk to me if you think you need to do something more advanced.

3. Dead Lift
work up to a heavy set of 5.

Tuesday, 12-16-14

As announced yesterday, I’ll only be coming in a little after 1200 for one session.

A. Conditioning
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)

B. Skills
EMOMx7: 5 Sots Press

What’s a Sots Press? Check it out here:

Monday, 12-15-14 and an admin note about halfdays

First, for most of the halfdays for the next 3-weeks (such as today), I’ll only be making it in to the lunchtime session (at about 1200/1230), and doing all parts of the WOD then. Everyone is of course welcome to do any part of the WOD any time they’d like – but unless otherwise noted, coaching will only be available at the midday session.

If you ARE going to do it at another time, post it to the comments section of that day’s blog posting. Other folks might not be able to go at lunch, and might want to join in.

Today’s WOD:

A. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

B. Snatch
EMOMx7: 1 Rep at 90%

C. Squat
3×5 Back Squat

Saturday, 12-13-14

Be Awesome

Go find a buddy, head to Frederick or Tucker, and knock this one out:

Team WOD
10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds).
10 Deadlifts, 225/155
10 Thrusters, 95/65
10 Toes To Bar (TTB)

Otherwise, go to one of the various local affiliates and see what they’ve got going on.  Even better yet – just go do something active non-CF related. It’ll be good for you.