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
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Team Series Update: October 9, 2014
Category: Daily WOD
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
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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
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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.
Knee Deep
Strength WOD:
1-1-1-1-1
Snatch
Conditioning WOD:
Complete AMRAP (As Many Rounds As Possible) for 7 Minutes of:
10 Knees-to-Elbows
10 Burpees
Results
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“Warm-Ups, Flexibility and the Olympic Lifter” – CrossFit Journal [article]
Cues for Weightlifting Coaches – CrossFit Journal [article]
Women’s shows of the 2014 Reebok CrossFit Games to run on ESPN, Wednesday from 5-8 p.m. PT. – [video]
Fran-ish
Strength WOD:
1-1-1-1-1
Thruster
Conditioning WOD:
4 Rounds for time of:
400m Run
15 Thrusters (95#/65#)
15 Pull-ups
Results
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This video has the same coaching tip that was covered today in several classes to use the hips to drive the bar up out of the squat. Quickly and aggressively opening and extending the hips will help push the bar overhead without the slow struggle that turns into a press out.
Squeezing the hips in the thruster with Margaux Alvarez – [video]
Teamwork
Main Class:
As a team of 3 complete 2 rounds for time:
45 Burpee Box Jump Over (24″/20″)
45 Front Squats (135#/95#)
135 Air Squats
45 Shoulder-to-Overhead (135#/95#)
* One box, one bar
** Teams alternate work (one works at a time) but each team member MUST complete 15 FS and 15 STO each.
*** During barbell movements the bar cannot touch the ground. If bar hits the ground during the 45 reps of each barbell movement then the entire team runs a 400m penalty lap before picking up the bar.
Advanced RX Class:
Strength WOD:
4 x 2 Hang Clean + 1 Push Jerk
Conditioning WOD:
As a team of 2 complete for time:
40 Hang Squat Cleans (155#/105#)
40 Bar Muscle Ups
120 Double-Unders
40 Shoulder-to-Overhead (155#/105#)
40 Box Jumps (30″/24″)
* One bar, one box alternate work w/partner
Results
All Team Saturday:
Congrats goes to Jules for taking 1st place in the CF Varsity Teens Gauntlet today at CrossFit Bellevue! We are so proud of you and love to see the hard work pay off on top of the podium!
1/2 "RJ"
Skills WOD:
Rope Climb progression & Foot lock practice
or if you can already Rope Climb complete:
5 x 2
Skin-the-Cats
Conditioning WOD:
1/2 the Hero WOD “RJ“
5 Rounds for time of:
400m Run
3 Rope Climbs (15 ft.)
25 Push-Ups
Results
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ATTN SRCF Members: Be sure to enter the raffle if you want to win a free registration ($100 value) to the Movement Fix Athlete Workshop we are hosting on 11/2 from 8am to 12pm. Drawing for one free entry will be on 10/15. More info available in the gym.
* Must be a member of SRCF to win
Footwork on the split with Chad Vaughn – [video]
Posterior Chain
Strength WOD:
4-4-4-4-4
Back Squat
Conditioning WOD:
5 Rounds for time of:
200m Run
15 Deadlifts (135#/95#)
10 Back Squats (135#/95#)
Results
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Fitness Level Updates Coming Soon [blog] www.beyondthewhiteboard.com
Daily Double
Strength/Skill WOD:
Every Minute On the Minute for 10 Minutes (EMOM) complete:
Max Reps Power Snatch (135#/95#): Odd Minutes
4 Muscle-ups or 15 Pull-ups: Even Minutes
* Scale to 2MU or 4 Strict Pull-ups. Scale #2 to 1 MU or 2 Strict Pull-ups.
Conditioning WOD:
For time:
50 Sit-ups
50 Double-Unders
50 Sit-ups
Walking Lunge 50 Steps
50 Sit-ups
50 Burpees
50 Sit-ups
Results
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I missed the memo for Green Movember Shirt day:
Sometimes a strength or skill WOD can challenge everyone enough to force scaling more than you think. Today was like a double, but worked very different movements and skills.
Attention Teams! Final Team Series Competition Starts October 9
CF Invitational: