20190527

NOTE: There will be no classes Monday in honor of Memorial Day. Also, the gym is on holiday hours.

We will do “Murph” this coming Friday, 31May, from 0600-1000

20190524

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 29Mar

Video courtesy of Catalyst Athletics. Time to re-test our 5X5 on Back Squats! If you hit each progression over the last 9 weeks, you should be able to go heavier each set over what you did from 29Mar.

WOD:

3 Rounds For Time:

.7 Mile on Assault Bike

400M Run

100 Double Unders

Just go in knowing your legs will feel like jelly after this WOD. Try to use the run as a quick recovery time between the two harder movements.

Scaling Options:

Run -> 500M Row

DUs -> 200 SUs

Cool Down:

Roll out Quads – 2 min per leg

Calf stretch on rig – 2 min per side

20190523

Let’s have a big showing to say good bye to Coach Juan Ortiz today with a nice 2-fer dedication WOD!

WOD:

“Coach Juan”

10,8,6,4,2:

Bench Press (Climbing)

250M Row after each set

Rest 5 Min, then

21-15-9:

Deadlift (315/220)

Cal on Ski Erg

Jumps on Bench Press weight should be 10-20 pounds

Score = Two separate Scores. Total Time and Highest Bench Weight

On the Bench today, look to make 10-20 pound jumps ea set. Ex: Guys bench weight: 135/155/175/195/215, women’s bench weight: 95/105/115/125/135. Go by what you can handle as the goal is to not have to break more than once per set.

Scaling Options:

Deadlift weight -> 275/195 -> 225/155 -> as needed (shoot for 75% of 1RM) (Or 365/255 for Elite)

Cool Down:

Tricep Stretch on Rig

Hang from Pull up rig – 3 min of hang time

20190522

Time to see how honing technique over the past 9 weeks has worked for us. Trust in your technique and see what you can move!

WOD:

20 Min to est 1RM Snatch

followed by….

20 Min to est 1RM Clean & Jerk

Compare to 14 Mar

Cool Down:

Couch Stretch – 2 min per side

Banded OH stretch – 2 min per side

20190521

S/S/S:

Defranco “Limber 11”

Video courtesy of Joe Defranco. Time for a little mobility work prior to the WOD. Re-test week can be rough, so mobility/recovery is key!

WOD:

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

Be smart on where you break up you reps. Don’t hit failure before you take a quick break. This will allow you to start back up a lot quicker.

Scaling Options:

Bar weight -> 75/55 -> As needed (or 115/85 for Elite)

Box height -> 20/16 -> as needed

T2B -> Hanging Knee Raises

Cool Down:

Pigeon Pose on Box – 2 min per side

Cobra to Downward Dog x 20

20190520

S/S/S:

Split Jerk

5X5

Increase weight ea set

Compare to 2Apr

Video courtesy of Catalyst Athletics. Time to Re-test our 5X5 on Split Jerk! This will help give a good prep for Wednesday’s Oly max out!

WOD:

9-15-21:

Chest to Bar Pull-ups

Burpees

HSPUs

Little switch on the traditional 21-15-9 rep scheme. So, instead of a big chunk of the work up front, look for the work to increase each round!

Scaling Options:

C2B –> Chin Above Pull Ups -> Buddha Pull Ups (Or Muscle Ups for Elite)

HSPUs -> Pike Push Ups

Cool Down:

Doorway Stretch – 1 min per side

Banded Bully Stretch – 2 min per side

20190517

WOD:

Every Minute On the Minute for 24 Min:

Min 1 – 8 Deadlifts (225/155)

Min 2 – 15 Wall Balls (20/14)

Min 3 – 8 DB (35/25) Burpee Box Step Ups (20″)

Video courtesy of Natalie Lahoussine-Rios. For the Burpee Box Step Ups, make sure hips and knees are fully open at the top before stepping down. And yes, the box height stays at 20’ for everyone. As with other EMOMs, any time left over in a given minute is rest.

Scaling Options:

Bar weight -> Shoot for 60-70% of 1RM, or jump up to 315/220 for Elite)

WB -> 14/10

DB weight -> as needed, or (50/35 for Elite)

Cool Down:

Accumulate 3 min hanging from pull ups bar

Doorway Stretch – 2 min per side

20190516

S/S/S:

3-Position Snatch (Floor, Below the Knee, above the knee)

3@75%

2@80%

2@85%

Sets start every 3 min

%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics. Our last time hitting this Snatch complex before our Oly lift re-test. %s go up, so stay tight through the complex!

WOD:

AMRAP 18:

18/12 Cal Assault Bike

16 Jumping Lunges

14 Ab-Mat Sit-ups

12 Pull Ups

Video courtesy of Paradiso CrossFit

Scaling Options:

Jumping lunges -> Lunges

Ab mat sit-ups -> feet anchored (or GHD for Elite)

Pull Ups -> Buddha Pull Ups (or Chest to Bar for Elite)

Cool Down:

Couch Stretch – 2 min per side

Roll out lats

20190515

WOD:

AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Row

Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

21/14 Calorie Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

18/12 Calorie Row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans (185/135)

Goal of today is to get some good Power Cleans in, but in each AMRAP, you’re gonna have to earn it with box jump overs and rowing prior to getting to the barbell. As the weight gets heavier, the box jump over/rowing cash-ins get smaller, so get through them with enough in the tank to handle the heavier weight!!!

Scaling Options:

Box height -> 20/16

Bar weight -> as needed (still want to make jumps every AMRAP (or add 20# ea AMRAP for Elite)

Cool Down:

Iron Cross x 10 per side (slow and controlled)

Roll out calves and hamstrings

20190514

S/S/S:

Split Jerk

3,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting Split Jerk before our 5X% re-test. So, we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles. Each set, weight should increase. You don’t need to hit a 1RM today, but if it happens, then that’s glorious!