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WODs for Tuesday 12-6-16

December 6, 2016

CrossFit–  5 Rounds total.  4 actions per round.  Proceed from a to b to c to d.  1 on, 1 off

A) 15 m shuttle run.  1 Length = 1 Point.

B) Rope Climbs/Pullups.  If you can rope climb at all, do so.  Only do pullups if you cannot safely climb the rope.  1 Rope Climb = 1 Point.  5 Pullups = 1 Point.

C) Burpee Box Jumps @ 24″/20″.  Sprawl, get up, jump onto box, fully extend knee and hip = 1 Point.

D) Dumbell Snatch.  Ground to Overhead.  Alternate arms every rep. Right and left = 1 Point.

Score each action separately. 8 Minutes per round x 5 rounds = 39 minutes to finish.  Plus explanation and warmup.  Try to get there on time.

Open Prep

Warmup with 4 x 25 UNBROKEN doubles,  then stretch an roll the structures associated with Pullups/Muscle-ups.

High Skill Pulling Strength

Every 90 seconds x 10  (15 minutes total).  3 Unbroken Ring Muscle-Ups or 3 Swing/Pull reps.  Rest 5 minutes then: every 90 seconds x 10.  5 Unbroken Chest to bar pullups.

Shoulder prehab:  2×20 Banded Scapular retraction.  2×20 Dumbell resisted external rotation.

 

 

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WOD for Monday 12-5-16. Check in for Charity Updates.

December 5, 2016

Since Thanksgiving day we’ve had 153 separate “check-in’s  for Charity”,  not a BAD start, but well short of our goal of 1000 lbs by Christmas.  It occurs to me that some of you who checked in frequently last year have yet to do so this year, perhaps because last year we incentivized (bribed)  you with a free bag of Progenex.   While contrary to the spirit of the season… who cares?!?   I’ll take help for abandoned dogs from even the blackest of hearts.  So,  the member with the most checkin’s gets a free bag of Progenex.  Check-in’s are NOT limited by honesty but ARE limited by 1 per day.  So if you check in from your couch during your Vampire Diaries marathon, it definitely counts, but if you go to the gym later that day, you can’t check in again.

WOD’s for monday are

CrossFit

EOMOM x 20  (10 Cycles)

5 Cleans, 5 Shoulder to Overhead, 5 Front Rack Lunges Left, 5 Front Rack Lunges Right.

Score is the  weight on the bar of any successfully completed cycle.  So if I do the above for all 10 cycles at 135,  my score for the WOD is 1350.  If I miss some aspect of my 10th cycle my score would be 135×9 or 1215.  Etc..  So you choose the weight every cycle.

Open Prep

Work up to 90% of your snatch 1 rep max.  x 3 reps.

Work up to 90% of your C&J 1 rep max.  x 3 reps.

Athlete’s choice-  1 Olympic Drill.

Work- 75 snatches for time at 75/55.

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Open Gym is ON Sunday 12/4 from 10-12 noon.

December 4, 2016
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WOD for thursday 12-1-16. Yoga Workshop this saturday 12 noon.

December 1, 2016

Holy Crap, it’s december…

CrossFit

A- Technique- Ten minutes:  work to a heavy single in the hang squat snatch.   While we will record a score (heaviest single rep load),  make your front burner concern technical mastery.  Stay as light as necessary to catch and descend, then rise.  So today, no “Hang Power Snatch followed by an overhead squat”.  Catch and ride it down.

B- Work- 2 minutes on, 4 minutes off x 5 rounds.  Row for calories.  Max Effort.  All 5 rounds should be extremely unpleasant.

Open Prep

Warmup (light intensity, good movement)-  10 Hang power Snatches, 10 Hang Squat Snatches, 10 Overhead Squats x2 rounds.  No demand that you go unbroken,  but good, crisp technical movement.

Work-  2 scores.
First- 75 Overhead Squats for time

Second- Mark the time at the conclusion of your 75th overhead squat.  Right away, you have 2 minutes to get as many backsquats as you can at 95/65.  So, if I finish my 75th OHS at 5:14  I have until 7:14 to get as many reps as possible of 95  lb backsquats.  I can put the bar down,  I can go immediately from OHS to back rack and start squatting etc.  If i get 41 squats between 5:14 and 7:14  my scores are 5:14 and 41 reps

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Wednesday WODS. Yoga Workshop. War of the WODS in Greensboro

November 30, 2016

THIS SATURDAY from 12 to 2, Heather’s conducting her Fall Yoga Workshop.  Strength Focused first hour,  flexibility focused second hour.  $20 prepay,  $25 day of.  Please sign up on the Special Events Board at the gym and you can pay either Heather or Brock.

Jan 14 (individuals) and 15 (teams) is the annual WAR of the WODS in Greensboro nc.  This is a HUGE show with hundreds of participating athletes and a whole crapload of divisions:

Saturday Individual
Rx Male
Rx Female
Scaled Male
Scaled Female
Masters RX Male
Masters Rx Female
Masters Scaled Male
Masters Scaled Female
Beginner Male
Beginner Female
14-16 Youth  3 WODS
10-13 Youth   3 WODS
Sunday:  Teams
Rx Male
Rx Female
Rx Coed
Scaled Male
Scaled Female
Scaled Coed
Masters Rx Male
Masters Rx Female
Masters Rx Coed
Scaled Masters Male
Scaled Masters Female
Scaled Masters Coed
I am thrilled and proud to say that CFCB is sending a handful of athletes including Jill S. Eileen R. Rachel M. and Lindsey G.  Considering is Rob A.  Joel H. and the McDermotts.  With that many of your gymmates around you are sure to have some more fun, and some people cheering for you.  If there’s any interest please check out the link to their page HERE!  War of the Wods is a very well run and past paticipants have had a great time.  Do it, and give your sad little lives some meaning!

 

Open Prep/Wednesday

Warmup – 100 Double Unders at medium intensity.  Row conditioning – For time –  row 30 calories, 30 box jumps 24/20  (jump, no stepups.  Go as slow as necessary to jump)  row 30 calories, 20 box jumps, row 30 calories, 10 box jumps.

Crossfit/Wednesday

Balance/Unilateral –  Single leg Deadlift 3×8 r and l.  Work:  CrossFit Open Workout 14.3  (step ups ARE acceptable).

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

 

 

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Open Prep WOD and Video for 11/29/16

November 29, 2016

I did this Monday after the end of 6pm.  20 Muscleups in 4:18  Sets of 5-3-3-2-1-1-2-1-1-1.

Tuesday-   Warmup –  50 wallballs at medium intensity.  High Skill Pull Test–  20 Minutes:  either  A) 20 Ring Muscleups for time  or B) 10 Minutes RMU drills (see video) then 50 chest to bar pullups for time. Pull Strength Supplemental – If you did muscleups –  3x Max Effort Strict Pullups.  If you did Pullups – 3 x 10 Barbell Chinese Row.  Shoulder prehab-  2 x 20 Banded Scapular Retraction.  2 x 20 Resisted External Rotation.

Muscleup drills below

 

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Open Prep Week of 11-28 to 12-2.

November 29, 2016

Monday- test out Snatch and Clean and Jerk.  Olympic Cycle Ends.  Single element Metcon cycle (4 weeks) starts.  For time:  50 Power Cleans @ 135/95

Tuesday-   Warmup –  50 wallballs at medium intensity.  High Skill Pull Test–  20 Minutes:  either  A) 20 Ring Muscleups for time  or B) 10 Minutes RMU drills then 50 chest to bar pullups for time. Pull Strength Supplemental – If you did muscleups –  3x Max Effort Strict Pullups.  If you did Pullups – 3 x 10 Barbell Chinese Row.  Shoulder prehab-  2 x 20 Banded Scapular Retraction.  2 x 20 Resisted External Rotation.

Wednesday-  Warmup – 100 Double Unders at medium intensity.  Row conditioning – For time –  row 30 calories, 30 box jumps 24/20  (jump, no stepups.  Go as slow as necessary to jump)  row 30 calories, 20 box jumps, row 30 calories, 10 box jumps.

Thursday – Warmup –  10 Power Snatches, 10 Squat Snatches 10 Hang Squat Snatches, 10 Overhead Squats @ 45/35.  Barbell Endurance –  75 Overhead Squats for time @ 95/65  Followed Immediately by Max Effort Back Squat at 95/65.

Friday- Warmup– 5 minutes Calisthenics,  then 20 easy reps of GHD Back Extension.  Barbell Endurance  –  50 Deadlifts for time @ 225/155.  Overhead endurance  –  E4MOM Handstand Pushups for max unbroken reps.