Monthly Archives

January 2015

WOD for Friday, 1/30/15

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Warm-up:
20 No Hands Get-up
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MetCon:
“Lis”
*Rep scheme is completed just like the “12 days of CrossFit”
4 Clean and Jerk 95/65#
5 Front Squat
6 Deadlift
7 Push Press
8 Hang Cleans
9 MB Slams 20/14#
10 MB Sit-ups
11 Step Back Boulder Lunges *each leg
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Today we are celebrating our Queen of the Hill, Lis!  She came to me and asked for a “12 Days of CrossFit” style workout. We combined  that with some of her favorite  exercises. Looks like a great way to end the week.

WOD for Thursday, 1/29/15

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Strength: ( 8 mins)
3RM Chin-up
*those on bands will perform 5×3
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MetCon:
4RFR:
1min Ring Dips
1min Box Jumps 30/24#
1min Plank
1min rest
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Today is our interval workout of the week. Intervals will be 1minute long and just like a couple weeks ago it will include a stability exercise in the form of a basic plank. We will also be including tall box jumps and ring dips. This will be a recipe for a very tough interval workout.

WOD for Wednesday, 1/28/15

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Warm-up:
3 x Green Mile
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MetCon:
Ladder EMOTM +1
Front Squat @ 100% BW
-Rest 2 mins
Ladder EMOTM +2
Burpee *starts with 2
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We received a lot of good feedback about our double ladder workout format a couple weekends ago with overhead squats and weighted pull-ups. The format will be the same today but with front squats with a  prescribed load at as close to bodyweight as possible and then finishing with the condition challenging burpee.

WOD for Tuesday, 1/27/15

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Stability:
KB Stability Walk Series
2 laps OH
2 laps Front Rack
2 laps Suitcase
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MetCon: (Cap 15) 
“Bryan”
21 KB Swings *no prescribed weight
21 KB Cleans R  (from hang)
21 KB Cleans L
21 Pull-ups
15 KB Swings
15 KBCleans R
15 KBCleans L
15 Pull-ups
9 KB Swings
9 KB Cleans R
9 KB Cleans L
9 Pull-ups
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The KB Stability Walk has been developed for the athlete to carry an unbalanced load in what it is now 3 different positions. A kettlebell is carried in an either a single arm overhead position, front rack position, or “suitcase” style. Today we will work on developing strength and stability with the load in each of the 3 positions.
Our MetCon is in celebration of Jeffries Point Member of the Month, Bryan! These are a few of his favorite movements designed in a a challenging format.

WOD for Monday, 1/26/15

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Strength: 8mins
3×10 (each leg) Bulgarian Split Squat (DB for load) *20” box
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Skill: 10mins
Power Snatch
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“11.1″ – AMRAP 10
30 DU’s
15 Power Snatch 75/55#
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I am adding a new strength exercise in to our programming, the Bulgarian Split Squat. It is similar to the lunge, a single leg extension exercise. Single leg exercises just like the single leg RDL can be great tools of assessment and correction if there is a noticeable difference in performance from one side to another. It is best to prioritize single leg stability before progressing the exercise and adding weight.

WOD for Friday, 1/23/15

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Skill:
KB Snatch (from hang)
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Strength:
3×15 KB Snatch
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MetCon:
Tabata: Floor to bar Touches
-1min rest
Tabata: KB Swings (2/1.5)
-1min rest
Tabata: Sit-ups
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Last week I was really impressed with everyones ability to learn and practice the Turkish Get-Up. In similar fashion we will take some time to develop the KB Snatch. There is more finesse than one would think in receiving a KB in the overhead position.  The conditioning is your interval session of the week. This time you will be performing full rounds (8) of Tabata intervals before moving on to a new exercise.

WOD for Thursday, 1/22/15

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Strength:
Deadlift
5RM then 5@95%, 5@90%
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MetCon:
AMRAP 15
5 C2B
10 Wall Balls 20/14#
20 DU’s
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The first half of class will be spent training our deadlifting strength. After find a relative 5 rep maximum followed by 2 “down sets” of 5. Down Sets are a great way to add volume to the workout but also clean up our mechanics while using less than maximum weight.

WOD for Wednesday, 1/21/15

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Strength/ Skill:
Handstand Holds 5x30secs
*headstands can be a regression
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MetCon:
AMRAP 12
10 Push-Press 95/65#
20 Step-ups 24/20″
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We begin class with some inverted gymnastic drills working up to handstand holds for time. At the heart of handstands, handstand walks, and handstand push-ups is the stability required throughout the body which can be developed in the handstand hold. It is even believed that standing on the hands can improve strength and stability in overhead pressing and weightlifting movements. The Chinese National Weightlifting team (perhaps the best on earth) is known for including these to improve locking out on the Jerk.

WOD for Tuesday, 1/20/15

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Strength: (15 mins-18mins)
3 Rounds Not for time of:
10 Ring Dips
10 Single Leg RDL (each)
5 Dragon Flags
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MetCon:
7 mins to Complete
35 Cal Row
ME Burpee Box Overs 24/20″
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We begin our workout with a Strength Circuit. This is a great time to develop these skills and strengths outside of our MetCon environment.  Shortly after we will be pushing your conditioning with a 7 minute MetCon designed to keep your heart rate elevated.

WOD for Monday, 1/19/15

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Strength: (8-10mins)
4xME Chin-ups
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Skill: (8-10 minutes)
Jerk variations
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MetCon:
“13.4″
AMRAP 7
135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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Happy MLK Day! I hope you get the day off and can join us for a workout. Please check the schedule for our holiday class schedule.  A main differentiator between pull-ups and chin-ups is the recruitment of the bicep and lats based on hand placement. The underhand grip used in a chin-up places the bicep and lat in an advantageous position so they are worth including in our programming.  We are continuing our trend of CrossFit Open workouts on Monday leading up the the 2015 Open Season. Enjoy this weightlifting/ gymnastic pairing from 2013.