Squatch

Squat PR's

Strength WOD:

2-2-2-2-2
Back Squat

Conditioning WOD:

21-15-9 Reps of each for time:

Back Squats (135#/95#)
Kettlebell Swings (53#/35#)
Box Jumps (24″/20″)

Optional Checkout:
Max Reps Strict Handstand Push-ups

Results

View this photo
View this photo

Lots of back squat PR’s AND some strict handstand push-up PR’s today!

The Frankenchipper is coming. Make sure you have your costume ready for our annual Halloween costume WOD next Saturday 10/25 at 9:30am. We will run waves and get all of you monsters, zombies, superheroes, villains, and other assorted characters through.

As the Winter/Fall season is upon us the box will be getting colder. The cooler weather keeps the door closed more often so the “funk factor” will be on the rise. To help prevent being a contributor to the “funk” here is a reminder to everyone to do a “sniff test” before you leave for the gym/change clothes and to put deodorant on whether you pass the test or not. This will help make sure the box smells like roses while we work out. That way you can raise your barbell if you’re SURE!

Team Reebok East Wins CrossFit Team Series

Week 3 with Rogue Red and Rogue Black

New sign is up!

777

Strength WOD:

5-5-5
Deadlift

Conditioning WOD:

Every Minute On the Minute for 7 Minutes (EMOM):

7 Burpees
7 Deadlifts (165#/115#)

Rest 3 Minutes then complete:

Every Minute On the Minute for 7 Minutes (EMOM):

7 Wall Balls (20#/14#)
7 Push-ups

Results

View this photo
View this photo

Congrats to Teri for reaching her 777th WOD! She requested something with this number scheme and one that was a EMOM format. Since I didn’t let her have a “666” WOD she got her wish today. Hitting this many workouts is a testament to Teri’s discipline and dedication.

Also we have a winner for the raffle for the free spot to the Movement Fix Athlete’s Movement and Mobility workshop we are hosting on 11/2. Congratulations goes to Emma! It’s your lucky day.

Pull-ups and Pull Under

Strength WOD:

5 x 1 Hang Snatch + 1 Overhead Squat

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 9 Minutes of:

5 Strict Pull-ups
10 Toes-to-bar
15 Overhead Walking Lunges (45#/25#)

Results

View this photo
View this photo

A good overview of the Hang Snatch www.catalystathletics.com

Snatch hand position with Chad Vaughn – [video]

A comparison of two different hang snatches from the dip into the 2nd Pull (finish at full extension) and landing position after 3rd pull (the pull under the bar to overhead squat) with Jules.

Series 1:

Both look relatively close. Series #1 above you can see how the first picture of the bar moving into the hips has the chest slightly too far forward and the lats and shoulders are not “on”. By being a little too far over the bar and in the toes, the “finish” or hitting extension on the 2nd pull has to be even more aggressive which makes the athlete more likely to leap forward. You can see this in the feet moving forward in the last picture. This causes the landing position to be forward with the bar overhead, with the right knee diving in and leading to Jules “going for a walk” with the bar.

Series 2:

Series #2 above note the first picture Jules is more upright, with a more vertical torso with a stronger lat and shoulder position while the bar moves into the hips. The second pic shows a more aggressive finish with the bar higher while transitioning into the 3rd pull under. The feet are closer to the jumping position and not forward in the overhead squat in the last picture, with both knees more in balance and feet flatter on the floor. This was a great lift!

While the differences are subtle, this helps show the execution at the start of the lift whether from the hang or the floor is the first link in the chain to making an easy or smooth lift.

Bench Day

Advanced RX Class:

Strength WOD:

5-5-5
Bench Press

Conditioning WOD:

For time:

1000m Row
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips

Results

View this photo
View this photo

The benches arrived last week so it was time to mix up our strength training with some bench presses. For some this was a new movement while for many it was a focus on learning and practicing better technique to correct how we all learned to bench press (watching other people in a weight room). Adding this movement will help improve upper body pushing and pressing strength in the chest and shoulders.

Tomorrow 10/15 we will conduct our drawing for the raffle for the free spot to the Movement Fix Athlete’s Movement and Mobility workshop we are hosting on 11/2. We will post the winner tomorrow!

Week 3 With Team Reebok East – [video]

"Gwen"

Strength WOD:

* Strength Warm-Up for “Gwen”: 10 Min. max to prep unbroken C&J for 5 reps each.

For Load:

15-12-9
Power Clean and Jerk

Rules:

Choose a weight
Touch and Go only at the floor; no dumping (Rest only off the ground)
No Re-grip allowed
Rest as needed in between sets
Use same load each set to be RX’d

Conditioning WOD:

42 Air Squats
21 Hollow Rocks
30 Air Squats
15 Hollow Rocks
18 Air Squats
9 Hollow Rocks

Results

View this photo
View this photo

Photo by Rob W.

This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel”. It became “Gwen” and has always been a strength workout where the goal is to pick a load, stay unbroken and touch and go off the floor. Resting as much as possible between sets allows you to attack each subsequent set at 12 and 9 unbroken reps. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.

Or if you are Frank then you don’t pay attention and you do it for time. No rep…

2014’s Fittest Men are Coming to ESPN

Climb or Walk

Main Class:

As a team of 2 complete for time:

1500m Row
50 Ball Slams (30#/20#)
12 Wall Climbs
6 Rope Climbs (15 ft.)
1000m Row
40 Ball Slams
8 Wall Climbs
4 Rope Climbs
500m Row
30 Ball Slams
4 Wall Climbs
2 Rope Climbs

* Teams alternate work (one works at a time). Sub: 1 Wall Climb : 2 Pike Push-ups; 1 Rope Climb : 2 Supine Rope Climbs

Advanced RX Class:

Strength WOD:

3-3-3-3-3
Bench Press

Conditioning WOD:

For time:

12 Kettlebell Swings (70#/53#)
1 Handstand Walk (12 ft.)
11 Kettlebell Swings
1 Handstand Walk
10 Kettlebell Swings
1 Handstand Walk
9 Kettlebell Swings
1 Handstand Walk
8 Kettlebell Swings
1 Handstand Walk
7 Kettlebell Swings
1 Handstand Walk
6 Kettlebell Swings
1 Handstand Walk
5 Kettlebell Swings
1 Handstand Walk
4 Kettlebell Swings
1 Handstand Walk
3 Kettlebell Swings
1 Handstand Walk
2 Kettlebell Swings
1 Handstand Walk
1 Kettlebell Swing
1 Handstand Walk

* Sub 1 Wall Climb for HS Walk

Results

View this photo

Lots of climbing and walking on your hands:

Attention Teams: The deadline to validate CrossFit Team Series scores is this Wednesday, October 15 at 5PM.

Weightlifting Shoes: Why You Need a Pair, What to Look For, and When to Wear Them

Elbows Up

Strength WOD:

2-2-2-2-2
Front Squat

Conditioning WOD:

3 Rounds for time of:

400m Run
15 Front Squats (135#/95#)
75 Double-Unders

Results

View this photo
View this photo

Team Series Update: October 9, 2014

Team Series Final Week

Skills WOD:

3-3-3-3-3
Ring Dip (Weighted)

Conditioning WOD:

4 Rounds for time of:

400m Run
10 Power Cleans (155#/115#)
5 Lateral Burpees (Over Barbell)

Results

View this photo
View this photo

Wonder Twin Powers…Activate!

Week 3 CrossFit Team Series events announced

Team Series is back! For those teams who are completing these, plan to have your WOD’s complete by Monday. If you are entering your score online you will need to complete them by Saturday.

Get ready to Bench Press! We have two more benches now and I will be programming bench press for strength training starting next week. Having a total of 4 benches will allow for small groups of up to 3-4 to rotate through the bench. This will be a great addition to adding variety to our lifts.

"Blake"

“Blake“

4 rounds for time of:
100 ft. Overhead Walking Lunge (45#/25# bumper plate)
30 Box Jumps (24″/20″)
20 Wallballs (20#/14#)
10 Handstand Push-ups

Results

View this photo
View this photo

We programmed this Hero WOD almost a year ago to the day. It is a very fitting and challenging physical and mental endurance workout.

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.”

Tough WOD. Hero WOD’s always are. RIP.