Beyond the Whiteboard – Page 444

Advanced RX: EMOM for 10 mins: Power Cleans, Front Squats and Push Jerks & AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls & Tailpipe

Advanced RX Class:

Every 1 min for 10 mins: Power Cleans, Front Squats and Push Jerks

Every 1 min for 10 mins do:
2 Power Cleans (155#/105#)
2 Front Squats (155#/105#)
2 Push Jerks (155#/105#)

AMRAP 12 mins: Bar Muscle-ups, Overhead Squats, Handstand Push-ups and Unbroken Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Bar Muscle-ups
10 Overhead Squats (135#/95#)
5 Handstand Push-ups
10 Unbroken Wall Balls(20#/14#)

BTWB

Checkout:

Team Tailpipe

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB

Results

Team Death By Hang Squat Clean & Team Tailpipe

Team WOD:

Pt. 1: Team “Death By” Hang Squat Clean

Death By Hang Squat Clean

With a continously running clock perform:
2 Hang Squat Cleans (135#/95#) in the first 1 min
4 Hang Squat Cleans in the second 1 min
6 Hang Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.
In Teams of 2:
During the first 1:00, your team must complete 2 Hang Cleans, 4 in the second minute, etc. continuing each minute until you cannot complete the total number of reps for the round.
* One bar per team
** Break up your reps however you please, just as long as your team completes the total amount of reps in a given minute.

BTWB * Rest 5 minutes after “Death By” Hang Clean

Pt. 2: Team “Tailpipe”

3 rounds of:
Person 1 rows 250 meters while Person 2 holds 2 kettlebells in rack position (53#/35#). When Person 1 is done rowing, they switch places.

Post total time.

BTWB

Pics by @robcwilson

Labor Schedule on Monday will be normal class times!

Results

Lifting: Shoulder Press and Push Press & 5 RFT: Runs, Kettlebell Swings and Ring Dips

Lifting: Shoulder Press and Push Press

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set

* Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press.

BTWB

5 RFT: Runs, Kettlebell Swings and Ring Dips

5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips

BTWB

Pic by @robcwilson

It’s Time to Team Up

Results

Results cont

Lifting: Shoulder Press and Push Press

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press. Move quickly on Press.

BTWB

Back Squat 2-2-2-2-2 & Christine

Back Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

“Christine”

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (24″/20″)

BTWB

Pics by @robcwilson

“Macho Man” CrossFit Workout with Matt Fraser, Katrin Davidsdottir, Brooke Ence, Michelle Letendre and EZ Muhammad at CF New England

This “Death by” WOD looks unbelievably brutal.

Results

Results cont

Back Squat 2-2-2-2-2 & Christine & Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Back Squat 2-2-2-2-2

Work up to 85-90% of 1 RM
Rest as needed between sets.

BTWB

Christine

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Box Jumps are 20" for all to RX. Men can use 24" to RX+.
Use your bodyweight (BW) for DL to RX. **Coaches: Write "RX" next to name/time if RX, otherwise leave blank next to time for scaled. (don’t write load)**

BTWB

Every 2 mins for 10 mins: Hang Squat Cleans and Rope Climb (Legless)s

Every 2 mins for 10 mins do:
3 Hang Squat Cleans, 155/105 lbs
2 Rope Climb (Legless)s

BTWB

Hang Squat Snatch 1-1-1-1-1 & CrossFit Games Open 13.1

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

BTWB

CrossFit Games Open 13.1

As many reps in 17 mins as you can of:
40 Burpees
30 Snatches (75#/45#)
30 Burpees
30 Snatches (135#/75#)
20 Burpees
30 Snatches (165#/100#)
10 Burpees
Snatch (210#/120#)

Put your tiebreak times in the notes.
* This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. Clean and Jerk is not permitted.
Score is total reps completed.

BTWB
The Team Series is almost here! Most teams are registered. If you missed the deadline but are part of a team that hasn’t paid your registration and would rather put it into a gym fund towards new equipment let us know.
Team Series Update: September 2, 2015
Results
Results cont

Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups & AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
4 Deficit Handstand Push Ups

* HSPU: Kipping allowed for deficit or scale to HSPU, box pike, etc.

BTWB

AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters (95#/65#)

BTWB

Photo by @robcwilson

Congrats to Joel on earning his 100th WOD Club T tonight!
Read: How We Program Workouts and Some Tough Love by Freddy Camacho, CrossFit Of Fremont
I am consistently asked about how I program for us. In the below link are the exact same principles I use in programming our gym. The other 2 principles I use in addition to the 3 that Freddy lists are:
4) Repeatability: I program workouts and benchmarks to establish a baseline and to monitor overall gym progress. This includes but is not limited to strength workouts, past WOD’s that are “faves” of mine, Hero WOD’s, Benchmarks aka the “Girls”, and other workouts such as past Open, Regionals or Games WOD’s. This allows me to monitor gym progress.
5) Variance and Responsibility: I believe that CrossFit needs to vary not only movements, load and time; but also intensity, style of workout, and overall intended effect on a day to day basis. Workouts should not repeat a basic pattern for more than 2 days in a row (such as pull-pull-pull, or heavy-heavy-heavy etc.) Some weeks it may seem like a squat week, and some may seem like a push week but I balance all of them in my programming. If you come 5-6 days in a row, then you will see some repeatability, but that is because you should be taking a rest day. I do NOT program a workout I feel is a stupid amount of reps, time, or movements simply because you saw it on another website or someone instagrammed themselves sprawled out on the floor and said “ermagherd this crushed me you guys need to do this!”. We will not program a 60 minute chipper and 30 legless rope climbs or 250 burpees.
With these principles I follow a basic template. We will always do an Oly lift and squat each week, and either push or pull for strength. We will work on basic gymnastics skills regularly. We will always vary the conditioning across broad time and modal domains, and we will always give you opportunities to get coached and get your ass kicked depending on your skill and intensity.

OnRamp:

Next week we begin our September OnRamp. The schedule is below. If you know anyone interested in CrossFit tell them now is the time to start!

Our September OnRamp Schedule is: