2015-07-31

S/S/S:

Front Squat

 

5×60%

5×65%

5×70%

 

% based off 2RM

 

WOD:

Tabata Goat:

8 rounds of 20 sec work, 10 sec rest per movement

 

Muscle Ups

 

Handstand Push Ups

 

Alternating Pistols

 

Score = total reps

 

Scale Options:

MU – Burpee to Kipping PU

or

Burpee to Dip and ring row

HSPU – 2 mats under head

or

Wall walks

or

Seated DB press

Pistols – w/band

or

To target (box of stack of plates)

 

2015-07-30

S/S/S:

Clean Pulls

3,3,3,3,3

Increase weight per round

Video courtesy of Catalyst Athletics.  The clean pull is the most common clean-related strength exercise.  Just like with Snatch Pulls, keep your speed deliberate up until the power position, then VIOLENTLY extend the hips!

 

WOD:

For Time:

Run 200m

50 Butterfly Sit Ups

Run 200m

40 Box Jumps (24/20)

Run 200m

30 Hand Release Push Ups

Run 200m

20 Burpees

Run 200m

10 Pull-ups

2015-07-29

WOD:

“Heavy DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Male – 205, Female 145

 

Scaling Options:

A. Regular “DT” (155/105)

B. 135/95

C. 115/75

 

In honor of last weekends CrossFit Games, we’ll take a shot at the final WOD from Friday Night.

DTpic courtesy of CrossFit HQ.

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

2015-07-28

S/S/S:

Snatch Balance

2,2,2,2,2

Increase weight per round

Video courtesy of CrossFit HQ.  Yesterday we worked on keeping our snatch position when pulling the weight from the ground.  Today we will focus on dropping under the bar to the bottom of an OH Squat.

 

WOD:

For time:

20 Pull Ups

30 Alternating Kettlebell Snatch(15 per arm)53/35

40 GHD Sit Ups

50 Walking Lunge w/KB OH(25 steps with weight and Left Hand up, 25 with weight and Right Hand up) 53/35

 

Throughout the WOD…

Every Minute On the Minute: do 5 BURPEES

2015-07-27

S/S/S:

Snatch Pull

3,3,3,3,3

Increase weight each set

Video courtesy of Catalyst Athletics.  Keep a deliberate speed through pulling up to the power position, then BANG! Violent hip extension.

 

WOD:

4 Rounds For Time:

10 Tire flips

400M (trail outside)Run

 

Video courtesy of CrossFit.com

A tire flip is not a deadlift.

“You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.

Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.

Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.

“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.

The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.

Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.

 

BEn Katrin Mayhempics courtesy of the CrossFit Games

 

Big Congrats to Ben Smith, Katrin Davidsdottir, and CrossFit Mayhem Freedom on their wins this weekend at the CrossFit Games.  As always, it is inspiring watching all of you!

2015-07-24

This week is a re-test of the 2RMs we set a couple months back.  It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!

 

S/S/S:

Push Press

5×75%*

3x 85%*

Set new 2RM

 

*Percentages based off old 2RM

 

WOD:

Pull-up Biathlon

For Time:

400m Run

18 C2B pull-ups *

400m Run

15 C2B pull-ups *

400m Run

12 C2B pull-ups*

*Each time you come off the bar before finishing the needed reps, you must complete a 200M run.

Ex: If I finish my first 400M run, then go to my pull ups, if I drop off the bar prior to getting through 18 reps, I must go run a 200M.  After the 200M I can go back to the pull ups.  If I drop again prior to hitting 18, I go run another 200M.  Once I get 18 reps, I go run my 400M run, then get back on my bar for 15 Chest to Bar Pull Ups.  Again, anytime I come off prior to completing the reps for that round, I must complete a 200m run.  Best idea – don’t drop off the bar early.

Video courtesy of the CrossFit Games.  Today’s WOD is a take on this WOD from the 2014 Games.

 

 

 

2015-07-23

This week is a re-test of the 2RMs we set a couple months back.  It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!

 

S/S/S:

Front Squat

5×75%*

3x 85%*

Set new 2RM

 

*Percentages based off old 2RM

 

WOD:

 

For Time:

*45 Hang Power Cleans at 175/115

 

*Conduct 1 strict pull-up each time the hands leave the bar

 

Scaling Options:

Scale A: 45  at 135/95

Scale B: 45  at 115/65

Scale C: 30  at 115/65

 

 

2015-07-22

S/S/S:

Make up Mon or Tues

Or, work Handstand Walk Skill

 

WOD:

“The Wall Ball”

In teams of 2 complete…

21-15-9

Hand Stand Push-Up

Wall Ball (20/14)

Med Ball sit ups

Med ball clean over shoulder

 

 

10 minute time limit

Reps are total, not per person.

When partner has to stop during HSPU or WB, they MUST switch places with partner.

During HSPUs, partner not doing HSPU holds med ball locked out overhead.  EACH partner MUST do at least 1 rep.

During WB, partner not doing WB holds the bottom of an air squat.   EACH partner MUST do at least 1 rep.

For MB sit ups, partners sit in butterfly position in front of each other.  Partner 1 goes back w/MB overhead, MB touches ground as partner 1’s back hits the floor, partner 1 comes up from sit up and passes MB to partner 2. Partner 2 now does a MB sit up.

For MB clean over shoulder, ball comes from ground, and partner must clean the weight and toss over shoulder (similar to stone over shoulder,…just much lighter).  Reps for these can be broken up however the team sees fit as long as each partner does at least 1.

 

 

2015-07-21

This week is a re-test of the 2RMs we set a couple months back.  It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!

S/S/S:

Floor Press

5×75%*

3x 85%*

Set new 2RM

 

* Percentages based off old 2RM

 

Video courtesy of Super Training TV.  Mark Bell from SuperTraining Gym and Brandon Lilly discuss floor press technique and the importance of incorporating this accessory movement into your bench press training routine.

 

WOD:

15 AMRAP

20 Air Squats

10 Burpees

5 Pull-ups

 

Scale options: Pull Ups – Ring Rows

 

 

 

2015-07-20

This week is a re-test of the 2RMs we set a couple months back.  It is also a great time for those who were not around in that week to set a 2RM, that way you’ll have a weight to base your percentages off of for our Strength piece over the next couple of months!

 

S/S/S:

Sumo Deadlift

5×75%*

3x 85%*

Set new 2RM

 

*% based off of old 2RM

 

WOD:

For Time:

Row 750m

30 Kettlebell thrusters (35/25 per arm)

Row 1500m

30 Kettelbell CLUSTERS (35/25 per arm)

Row 750m

Cluster = (Full) Clean + Thrusters