Strength WOD:
1-1-1-1-1
Clean (Squat)
Conditioning WOD:
21-15-9 Reps of each for time:
Clean (Squat) (135#/95#)
Lateral Burpee Over Bar
Results
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Royals’ Wade Davis Adds 2 MPH to Fastball Training at CrossFit Gym
Community. Coaching. Caring. Since 2009.
Strength WOD:
1-1-1-1-1
Clean (Squat)
Conditioning WOD:
21-15-9 Reps of each for time:
Clean (Squat) (135#/95#)
Lateral Burpee Over Bar
Results
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Royals’ Wade Davis Adds 2 MPH to Fastball Training at CrossFit Gym
Strength WOD:
2-2-2-2-2
Press
Conditioning WOD:
For time:
100 Walking Lunges
75 Slam Balls (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats
Results
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Pretty amazing story of a deaf/ASL CrossFit community: “Signs of a Strong Community” – CrossFit Journal [video]
RANT ALERT: This is a NO REP. The whole 5pm class gets a no rep today for this debacle. Put things away correctly. It only makes more work for everyone else. We are not your mom and not a daycare who picks up all the toys for you.
Main Class:
As a team of 2 complete:
Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:
20 Snatch (95#/65#)
20 Snatch (115#/75#)
20 Snatch (135#/95#)
20 Snatch (155#/105#)
20 Snatch (175#/115#)
Max Reps Snatch (185#/125#)
*Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
Rest 5 Minutes then complete:
Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:
3 Overhead Squats (Choose Load)
3 Pull-ups
6 Overhead Squats
6 Pull-ups
9 Overhead Squats
9 Pull-ups
12 Overhead Squats
12 Pull-ups
15 Overhead Squats
15 Pull-ups
18 Overhead Squats
18 Pull-ups
etc. (Continue to add 3 reps each round until 10 minutes)
* One barbell. Choose load to maintain for entire AMRAP.
** Alternate each round with your partner (partner #1 completes 3/3 reps then partner #2 does 3/3, then 6/6 etc.)
Advanced RX Class:
Strength WOD:
1-1-1-1-1
Snatch Balance
Conditioning WOD:
For time:
20 Overhead Squats (95#/65#)
20 Pull-ups
20 Overhead Squats (135#/95#)
20 Chest-to-bar Pull-ups
20 Overhead Squats (155#/105#)
10 Muscle Ups
* Load as you go
Results
Congrats to Jennifer and Jill who competed yesterday at CrossFit SLU in Seattle at the Festivus Games Throwdown and finished 5th (Jennifer) and 2nd (Jill)! Awesome job for thier first individual CrossFit competition!
Good example below of the Level 2 CrossFit Trainer Certificate Course (Coaches Prep). This type of of small group breakout and coaching “on the spot” is a large part of how the course is run:
Verbal cueing on the overhead squat with E.C. Synkowski – [video]
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
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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!
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
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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.
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
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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:
Series 2:
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.
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
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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!
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:
Conditioning WOD:
42 Air Squats
21 Hollow Rocks
30 Air Squats
15 Hollow Rocks
18 Air Squats
9 Hollow Rocks
Results
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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
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
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
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