WOD for 22 JUL 2016

0500 and 1130 at Fredericks Gym

Well I have been vegging as much as possible watching the games and so far it has been pretty thrilling. If you havent been watching go over to games.crossfit.com and see the pinnacle of our sport in action!

Here are the OPs:

Warm Up:

Squat Prep

20 Prone dislocates

3 to 4 rounds of: Snatch BB complex Snatch BB Complex = 3 reps of each movement: muscle SN, OHS, SN balance, hang squat SN, squat snatch

 

Strength 1:

1 Muscle Snatch, pick load

Every 1 min for 10 mins.

 

Strength 2:

1 Hang Squat Snatch, pick load Every 1 min for 15 mins.

 

Strength 3:

3 Tempo Back Squats, pick load Every 2 mins for 10 mins.

5 sec descend 3 sec ascend (Don’t let Carrie count for you unless you want to die.)

 

WOD:

10 Burpee Box Jump Overs, 24/20 in

Every 1 min for 8 mins.

Julie may have been a little…ambitious on this one. 80 burpee box jump overs? No freaking way.

 

Let us become Beasts folks.

Recovery Day for 21 JUL 2016

Today is a recovery day. I am certainly going to do just about…nothing except maybe roll because this week was rough. Below is SAT’s WOD if you want to do it.

 

Warm Up:

Complete as many rounds as possible in 8 mins of:

Run, 200 m

20 Single Leg Romanian Deadlifts

20 Single Arm Overhead Walking Lunge Steps

Suitcase Carry, 200 ft

 

WOD 1:

5 rounds for time of:

Run, 400 m

30 Sit Up (Ghd)s

15 Deadlifts, 250 lbs

 

WOD 2:

Every 1 min for 10 mins do:

7 Kettlebell Swing (Russian)s, 124/88 lbs

7 Handstand Push-ups

 

WOD for 20 JUL 2016

0500 and 1130 at Fredericks Gym

So potentially (depending on the preggers Wife) we may have an open house kinda CF games-a-thon on Saturday or Sunday. If anyone is interested in flopping out and eating popcorn while watching the Fittest on Earth go head to head let me know.

If you see Joey Cruz tell him Good Job on Beasting a 500 pound 3 rep max Deadlift with the trap bar. That is quite the accomplishment!!

Here are the OPs:

Warm Up:

Complete as many rounds as possible in 5 mins of:

Row, 250 m

30 Double Unders

10 Push-ups

10 V-ups

 

WOD:

Complete as many rounds as possible in 12 mins of:

8 Burpees

6 Pull-ups

4 Toes-to-bars

2 Bar Muscle-ups

 

Technique:

1 Snatch Balance, pick load

Every 1 min for 10 mins.

 

Rowing:

Each for time:

Row: 2 x 1000 m

That is really going to suck. Earn Thursday’s recovery day!!

 

WOD for 19 JUL 2016

0500 and 1130 at Fredericks Gym

So wall balls and ball slams got switched to wall balls and American KBS with 53 pounds yesterday due to interference from our friendly gym staff and wow that was a huge difference. There was straight carnage after that workout, only Lindsay and Nick made it through everyone else died a terrible death. Both Lindsay and Nick were laid out for quite a while which is certainly a rariety in Nick’s case. So yeah great work!

Today’s madne…workout is as follows:

Warm Up:

Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)

Squat Prep

20 Prone dislocates

 

Strength 1:

1 Muscle Clean, pick load

Every 1 min for 10 mins.

 

Strength 2:

1 Hang Squat Clean & Jerk, pick load

Every 1 min for 15 mins.

 

Strength 3:

3 Tempo Front Squats, pick load

Every 2 mins for 10 mins.

5 second descend, 3 second ascend. You may work up in weight with each set

 

WOD:

8 rounds, 20 secs per station, of:

Ring Row, Rest 10 secs

Ring Push-up, Rest 10 secs

 

That is obviously a lot of stuff so prioritize top down or work weaknesses as needed.

WOD for 18 JUL 2016

0500 and 1130 at Fredericks Gym

 

Warm Up:

Dynamic Warm Up

Squat Hold

Hollow Hold

 

WOD:

50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs

Ball Slam, 30/20 lbs

 

Stength/Skill:

Every 3 mins for 15 mins do:

5 Deadlifts, pick load

3 Strict Muscle-ups

 

Cool Down:

Couch Stretch 1 min ea

Instep Stretch 1 min ea

Shoulder Smash 1 min ea

Quad Smash 1 min ea

WOD for 15 JUL 2016

0500 and 1130 at Fredericks gym

Congrats to everyone yesterday who hit some new PRs! Joey knocked out a squat clean at 242 and we had many other good numbers put up! Congrats to Carrie on her first session where she knocked out a very technically sound squat clean at 62 pounds. We look forward to everyone refining their technique in the coming months and really putting up some good numbers. We will continue with our oly lift and squat refinement phase for the foreseeable future. Embrace the barbell and it will…not..well..I was gonna put something witty but lost it. Oh well.

On to business:

Warm Up:

Ankle Mobility 1 min ea

Wrist Mobility 1 min ea

20 Prone Dislocates

Spend 5 minutes or so knocking out Snatch Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle SN, OHS, SN balance, high hang squat SN)

 

Technique and Strength:

1 Snatch Pull, pick load Every 1 min for 8 mins

then

1 High Hang Squat Snatch, pick load Every 1 min for 15 mins.

Work up in weight. Move your body under the bar not the bar way over head, we are practicing speed of movement here and technique not brute strength.

 

Strength:

5 Pause Back Squats, pick load Every 2 mins for 10 mins.

 

Row:

Each for distance:

Row, 8 x 30 secs

Rest (row slowly) 30 secs between efforts.

 

Prioritize top down on this if you want.

 

Lets get beastly.

Recovery Day and WOD for 14 JUL 2016

0500 and 1130 at Fredericks Gym

Recover if you are sore. If you are not feel free to do SAT’s WOD today or come at lunch time where I will be going over the stuff I learned at the Oly Cert this past weekend with Glenn Pendlay. I will be focusing on the Clean for the whole lunch period.

Here is SAT’s WOD:

Warm Up:

Complete as many rounds as possible in 6 mins of:

Run (Jog), 200 m

30 Double Unders

20 Air Squats

10 Push-ups

5 Pull-ups

 

WOD:

For time:

5 rounds of:

12 Handstand Push-ups

10 Box Jumps, 30/24 in

— then —

4 rounds of:

5 Muscle-ups

Back Rack Walking Lunge, 115/75 lbs, 40 ft

— then —

3 rounds of:

50 Double Unders

25 Air Squats

 

Strength:

3 Bent Over Barbell Rows, pick load

Every 1 min for 10 mins.

Focus on form here, no bro reps. Keep your back static.