Case of the Mondays

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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Slam Ball

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.

NoRep

Climb the Ladder

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

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Snatch Ladder_Josh

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]

Team Series Update: October 17, 2014

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

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EMOM Rest

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. 

Teri_777

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.

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

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Bench

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:

  1. Choose a weight
  2. Touch and Go only at the floor; no dumping (Rest only off the ground)
  3. No Re-grip allowed
  4. Rest as needed in between sets 
  5. 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

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Photo by Rob W. 

Gwen_Deb Grip Killer

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

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Lots of climbing and walking on your hands:

Wall Climbs

Supine Climbs Rope Climbs 

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