WOD:

Partner WOD:

In Teams of 2, complete…

10 Alternating Pistols

20 Handstand Push Ups

30 sec(total) L-Sit

40 Ring Dips

50 Box Jumps (24/20)

60 Ab Mat Sit Ups

Only 1 Partner can work at a time. Other partner must hold a plank(on forearms)

S/S/S:

Back Squat

5×3

Today starts the wave of 5×3 in our strength movements. Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

“1/3 of the Triple 3s”

For Time:

1000M Row

100 DU

1 Mile Run

Video courtesy of the CrossFit Games.  Skip to the 7:35 mark for the start.  Unlike the 3K row, 300 DUs, and 3 Mile run, we’re doing  a third of that today!

S/S/S:

Jerk (from blocks)

3×5

Increase weight per set

Today we are doing 2 less sets than when we did in the 5×5 week, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.

Video courtesy of CrossFit Regina.  In case anyone was confused on stringing multiple reps on the jerk from the block.  You can do it one of two ways.  Either catch each jerk back to the shoulder and go into the next rep, or (as filmed here), drop the weight to the blocks, reposition yourself and go again.  If you choose the latter, get reset as quickly as possible.

WOD:

13min AMRAP:

10 Burpees

10 Dumbbell Push Press*

10 Dumbbell Stationary Lunge

Dumbbell Farmer carry 100’

*Find a weight for the Dumbbell that is challenging for the Push Press.  Use these dumbbells for the lunges and farmers walk as well.  For the farmer walk, cover 25’, turn around, farmer walk back to where you started, turn around again, walk back to the 25’ mark, turn around and return to the start point. 100’ done.

pic courtesy of Reebok CrossFit One

In the lunges, keep your torso upright.  The back knee should just kiss the ground before you come back up.

S/S/S:

Cleans

5×2

Increase weight per set

Goal is to keep hold of the bar during each set.  But, don’t lose core tightness and proper back position trying to do a touch and go.  If you need to take that extra second on the ground to reset your body’s position to be set up properly, do so.

WOD:

7 min AMRAP:

Partner Tire Flips

Rest 2 min

7 min AMRAP:

Partner Tire Jump Throughs

New Rig is up!  Take good care of it, folks!

S/S/S:

Deadlift

3X5*

* Today you are doing 2 less sets than when you did 5×5, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.

WOD:

Every Minute On the Minute (EMOM) for 13 Min

Clean (185/130)

50’ Bear crawl

Video courtesy of CrossFit HQ.  Coach Burgener going over the Clean.

Clean = Full Clean

Scaling Options:

Clean – 80% of 1RM

WOD:

pic courtesy of CrossFit HQ.

“Del”

For Time:

25 Burpees

Run 400M with medicine ball (20/14)

25 Weighted pull-ups w/dumbbell (20/15)

Run 400M with medicine ball (20/14)

25 Handstand push-ups

Run 400M with medicine ball (20/14)

25 Chest-to-bar pull-ups

Run 400M with medicine ball (20/14)

25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

Scale Options:

Med ball weight – 14/12

Weighted Pull ups – adjust as needed. If can’t do weighted, go C2B or chin above.  If you can’t do these, go ring rows

Handstand Push Ups – 2 pads under head or seated DB press As Heavy As Possible

C2B Pull Ups – Chin above Pull ups or ring rows

Sorry about the confusion yesterday, now that we are on Wednesday….

S/S/S:

pic courtesy of Rob Macklem

Snatch

5×2

Try to increase weight each set

Video courtesy of Team USA.  Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team, teaches The Snatch. In slow motion at equivalent of 2400 frames per second. Shot on Panasonic GH2 with Twixtor. Demonstrators: Brian Wilhelm and Kari Shimomura.

WOD:

18Min AMRAP:

Reps 2, 4, 6..etc…

-Kettlebell Goblet Squat (53/35)

-Handstand Push Up

30 Double Unders

So, on 3, 2, 1…Go!.. do 2 goblet squats, 2 Handstand Push Ups, 30 Double Unders, then 4 GS, 4 HSPUs, 30 DUs, etc…

the only movement where reps don;t increase per round is the Double Unders.

Thanks to the good folks at Tru Strength and the hard work of Sherri Biringer, we will have a new rig in place!

#morepullups

#morebarmuscleupsandringmuscleups

#maybeaclimbingrope?

S/S/S:

Back Squat

3×5

Try to up weight per set*

* 2 less sets than when you did 5×5, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.

WOD:

For Time:

400M Run

10 Box Jump Overs (24/20)

10 Toe2Bar

10 Box Jump Overs (30/24)

10 Pull Ups

10 Box Jump Overs (24/20)

For Box Jump overs, you don’t have to open your hip at the top.  Just jump up on the box, and hop (or step) down on the other side.

S/S/S:

Jerk (from blocks)

5×5

Increase weight each set

Video courtesy of Rogue Fitness.  Although we don;t have the Rogue Jerk Blocks, the ones the gym purchased are very sturdy.  Set the blocks up so they are right above your waist.  When a bar and plates are on top, you’ll have to squat down a little to get the bar up for your first rep, but now you will ave enough room to go into a full split jerk.  Once you stand all the way up with the weight over your head, make sure you are in the middle of the boxes prior to dropping the bar back down on the blocks.  This is much easier than bringing the bar back to the shoulders, hence the big advantage of the Jerk Blocks when having to perform more than one jerk.

I would prefer everyone work on doing Split Jerks over Push Jerks.  For those new to Split Jerk…

Video courtesy of MDUSA Weightlifting.  Some good cues, tips and tricks int he above video.  Coach Don McCauley teaches you his approach to the jerk in Olympic weightlifting, with a detailed look at movements and drills he uses.

WOD:

21-18-15-12-9-6-3:

Wall Ball (20/14)

Russian KB Swing (2/1.5)

Video courtesy of CrossFit HQ.  Kettlebell expert, Jeff Martone, instructs on the Russian swing.

S/S/S:

(Full) Cleans

5×1

Try to increase weight each set

Video courtesy of Catalyst Athletics.  Set-up: Feet under the hips, hands outside of hips, set feet so bar crosses the far end (closer to toes) of your shoelaces when you look down.  With legs close to locked out, reach down and grab the bar, DO NOT MOVE IT TOWARDS YOU.  Once you grab it, bend the knees and bring the shins TO the bar.  Once the shins make contact, the hips should be in a good position (lower than set up for a deadlift, but not past the crease of the hip).  Flatten out the back, look straight ahead, find something straight in front of you and keep your vision there through the whole lift.

On the first pull, focus on moving your knees out of the way  (not necessarily back, but out of the way, even if that means more moving them out then back).  Keep your shoulders over the bar, but don’t round your back.  Once the bar is past the knees, bring the knees back forwards, continue to pull the bar up at a deliberate pace.  Once the bar hits the tops of the thigh, violently open the hips and shrug.  Next, PULL your self under the bar, hitting the bottom of a front squat with a very FAST turn of the elbows to create the shelf for the bar to land on.

Once you are stable at the bottom, stand up so your hips and knees are fully open.

WOD:

TRACK DAY!!!

10 Rounds:

Prone to 100M Sprint

Rest is jog back to start

Post best time

Video courtesy of Speed TV

Lay face down, head pointed in the direction you are running.  On the word, “GO!” spring up and take off running.  Once you hit the 100M, slow down, slowly jog back, rest and go again.