FREDERICK IS CLOSED FRIDAY AND MONDAY – and WOD for Friday, August 1st

Website-Banner

Don’t forget that Saturday is 31 Heroes – still not too late to find a buddy and sign up. Click the image above or ask about it in the comments section.

One thing I did want to address is the nature of our WODs and getting all of the work done that I post. I know many of you only have time to get to the gym once a day. (But think about that…do you really only have that much time? We start at 0745 on part A so that you can get there after PT – theoretically, you’re already warmed up, so it should only take 15-20 minutes.) For most, if you are coming only once a day, that’s lunchtime – and you end up doing ONLY the METCON (usually, part B). While it’s good that you get that in, if you are ONLY doing the METCON every day, you’re missing a vital component to your physical development (and the programming): strength development. (Yes, the METCON WILL help you develop strength – but not as efficiently as a good old fashioned strength WOD.)

Ideally, you can get both A and B done every day, obviously. Failing being able to do that, you need to alternate between part A and part B – and should probably be hitting up the strength/Oly more often than the METCON, as whatever your unit had you do for PT was most likely more METCONish.

On to Friday’s WODs – WHICH WILL BE DONE AT TUCKER!  (For those not in the know, Tucker Gym behind the Airborne Shoppette in the 82nd area. The shoppette itself is on Ardennes. Message me in the comments below if you have a question about the best way to get there.)

A.) (0745ish at Tucker) – 5 x Snatch Complex:
3 quick single power snatches* + 3 snatch grip push press from behind the neck
*This means drop each from the top, quickly reset, and go again; do not drop the 3rd power snatch – bring it down on your shoulders behind your head.

B.) 1145ish at Tucker
For Time:
21 Power Snatch (88/115)
21 Boxjump over (18/24)
5 Bar Muscle Up
15 Power Snatch
15 Boxjump over
5 Bar Muscle Up
9 Power Snatch
9 Boxjump over
5 Bar Muscle Up

We’ll of course have a review of the power snatch prior to the WOD.

Post Loads for A and Time for B in comments.

WOD for Wednesday, July 30th

0745ish at the Fred:

A.1.) OHS – Heavy Single
A.2.) Snatch Balance – Heavy Single
A.3.) Squat Snatch – Heavy Single

It’s important that you do all of these in one session, in this order. Yes, I do realize that we just did a 1RM on Monday. This isn’t that – these are heavy…for today. 

B.) (1145ish)
“Open Tester”
20 min AMRAP
50 Wallballs
50 Double Unders
40 Boxjumps
40 Toes to Bar
30 C2B
30 Burpees
20 Power Cleans (100/145)
20 Jerks (100/145)
10 Snatches (100/145)
10 Muscle Ups

Post loads for A and Reps for B to comments.

WOD for Tuesday, July 29th

A.) (0745ish at the Fred): 
Hang Squat Clean – work up to a heavy triple
Then 3×3 at that weight

B.) (1145 at the Fred):
5 RFT
*Row
5 Bench Press (135/225)
10 Bent over Row (95/155)
15 GHD Situps
*First round is 500m, second 400m, etc. Last round will be 100m.

Start claiming platforms when you get there today. Yes, there will be a lot of running up and down stairs – and over to the GHDs. Guess what? In the original CrossFit box, all of their rowing machines were also in a loft. 

 

WOD for Monday, July 29th

The 2014 CrossFit Games Champs - Rich Froning, Jr. and Camille Leblanc-Bazinet.  Photo courtesy of games.crossfit.com

The 2014 CrossFit Games Champs – Rich Froning, Jr. and Camille Leblanc-Bazinet. Photo courtesy of games.crossfit.com

I hope you all had a chance to watch at least some of the Games this weekend…it was pretty awesome. 

A.) (0745ish at the Fred): 
Squat Snatch – Find 1RM

B.) (Lunch – 1145ish): 
3RFT
7 Deadlifts (185/275)
30 Airsquats
7 Strict HSPU

Extra Work:
Front Squats – 5 x 7, same weight across all sets 

Upcoming Events and WOD for Saturday, July 26th

I hope that you’re all at least gandering at the spectacle that is the CrossFit Games…some pretty incredible performances going on out there in California.

August has a number of (local) CrossFit-related events that I wanted all of you to know about…

Website-Banner

August 2nd – 31 Heroes.  This is a buddy memorial WOD to raise money and memorialize the servicemen and servicedog who died on Extortion 17 on August 6th, 2011.  A couple different boxes in the area are hosting it – CrossFit 611 (formerly East Coast CrossFit) in Southern Pines, and CrossFit Ferus in Fayetteville (Tallywood Shopping Center).  I’ll personally be heading out to 611 for it.  Check out http://www.31heroes.com/ for more information about registration and the WOD itself.

Global-Aftermath-Site

August 16th – Garage Games World Wide WOD Global Aftermath.  RedPoint is hosting this competition for individuals. http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2014/

Learning

August 23rd – RedPoint is hosting a book reading, community WOD, and signing of Learning to Breathe Fire: The Rise of CrossFit and the Primal Future of Fitness from the author herself, J.C. Herz.  Shoot me a note for more information – it’s open to all in the area!

And here’s today’s WOD:

For Time:
30 Clean and Jerk (95/135)
Run 1 Mile
10 Rope Climbs
Run 1 Mile
100 Burpees

WOD for Friday, July 25th

I won’t be able to make it in for either session today – I willl be tied up with a jump all day. Don’t worry, I already did the WODs yesterday.

A.) Backsquat – 10 x 3, across.

B.) Ascending ladder for 7 minutes:
20 Double Unders, 1 Power Snatch (88/115)
20 DU, 2 PS
20 DU, 3 PS
….etc. 

Extra Work:
7 min EMOM
Evens: 6 Deadlifts (@ ~60% 1RM)
Odds: 12 Calories on Ski Erg (those things in front of the treadmills)

Post loads for A.) and total rounds + reps for B.) to comments.