Category: Movable Type

Strength/Skills WOD:

5-5-5-5-5
Strict Handstand Push-ups

or

5-5-5-5-5
Strict Press (Dumbbell or Kettlebell)

Conditioning:

3 Rounds for time of:

400m Run 
30 Wall Balls (20#/14#)
10 Strict Pull-ups 

Results

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Strict movement focus continues. Both with handstand push-ups and pull-ups, we don’t always kip. We frequently program strict movements for bodyweight skills and strength development, and also use those movements in conditioning workouts. Take advantage of these days to build pulling and pressing strength with your bodyweight to get you away from bands and other forms of assistance. It will translate to greater numbers with the barbell.

Spell Check Police Were Out Today:

The Story in North West

Schedule:

This Friday, 4th of July: We will have ONE class at 0930 only! All other classes cancelled. Saturday class schedule will be normal.

Main Class:

In teams of 2 complete AMRAP in 20 minutes of:

3 Squat Clean Thrusters (135#/95#)
6 Chest-to-Bar Pull-ups
9 Box Jumps (24″/20″)
12 Deadlifts (135#/95#)
15 Mountain Climbers (2 count)

* Alternate each movement with your partner. i.e. Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps…and so on for 20 minutes.

Advanced RX Class:

Strength WOD:

1-1-1-1-1
Snatch Balance

Conditioning:

For time:

2 Muscle-ups
10 Clean & Jerks  (135#/195#) 
4 Muscle-ups  
8 Clean & Jerks (155#/105#)
6 Muscle-ups
6 Clean & Jerks (185#/120#)
8 Muscle-ups  
4 Clean & Jerks (205#/135#)
10 Muscle-ups
2 Clean & Jerks (225#/150#)

* Sub 1 C2B pull-up and 1 Ring Dip for 1 MU. Change loads as you go.

Results

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Yesterday’s WOD’s for both classes were climbs. The team WOD was a climb both in reps and in mountain climbers, and it looked like a 20 minute grind with your partner. The advanced class was a scheme that got heavier and harder the farther you climbed in muscle-ups and loads for the clean and jerks.

Lowering the Bar Safely in the Snatch, Clean and Jerk by Catalyst Athletics

Congrats to Moe and Lou who competed as a team yesterday in the Whiskey Throttle Throwdown II in Woodinville at CrossFit Nine!

25 Days and 20 something hours remaining until the 2014 CrossFit Games! We can’t wait to go on our 6th annual Games-cation. This year we are fortunate and extremely grateful to all of our coaches to be able to have a very minimal impact to our class schedule over the duration of the Games. It is looking like the only change will be no advanced RX class for July 26th, with all other classes being a “go”! 

Sub-3 Minutes with Rich Froning and Dave Castro

The Story in Mid Atlantic

Strength WOD:

Every 45 Seconds for 6 Minutes complete:
1 Power Clean + 1 Hang Squat Clean (Use 70% of 1RM Clean and Jerk)

Conditioning WOD:

3 Rounds for time of:

400m Run
5 Bear Complex (135#/95#)

* Bear Complex: Each rep (or complex) consists of 1 of each of the following sequence:

Power Clean, Front Squat, Push Press or Jerk, Back Squat, Push Press or Jerk

Results

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Apparently Teri really liked today’s WOD:

After an initial run this turned into a steady 400m crawl for me after each round of “The Bear”. This complex is a great combination of strength, technique, concentration, and stamina. 

FitAid: Today we billed all the FitAid punch cards. Each card has been marked off with a red line for those cans that have been paid. Please continue to use up your card blank spots for any cans and those will be billed next month.

Rack setup with Bethanie Giardina – video [ipod] [mov] [HD mov]

Skills WOD Pt. 1:

4 Rounds not for time:  

1 Weighted Strict Pull-up (Dumbbell)
3 Strict Pull-ups
5 Kipping Pull-ups

* Rest as needed between Rounds; scale to negatives for weighted/strict pull-ups

Skills WOD Pt. 2:

10 Minutes to practice:  

Pistol (Single Leg Squat)
* Do mobility towards improving your pistol position; or work on box pistols, negatives, rocking pistols, or pistols.

Conditioning:

3 Rounds for time of:

30 Walking Lunges
15 Toes-to-bar
400m Run 

Results

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Pull-up work continues. Practice negatives, strict, weighted and bar hangs to improve your pulling strength.

Tomorrow we have three mixed pairs competing in the Stoneway CrossFit throwdown (Me and Lindsay, Rob W. and Deb, Rob S. and Jules). Should be some fun in the sun and a good opportunity to use our fitness.

Looking for Gold tickets to the CrossFit Games or know someone who is? A few people in the gym have some extra’s to sell so let us know or post to the Facebook group.

Training the Trainers by Emily Beers – CrossFit Journal article [pdf]