Archive for January, 2012

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WOD for Tuesday 1-31-12 and some congrats

January 31, 2012

Congrats to Melisa  and Susan, both of whom jumped vs stepped onto the 20″ boxes.  Also worth noting, Jess R. and Cedric said F-you and Goodbye to pullup assistance bands.  Nice work!

Strength Bias

Lift– Shoulder press 3×5 @ 65/75/85% Last lift to fatigue.

CrossFit

Technique- Split Jerk for quality.

Work- (Both Groups)

for time

30 Rounds of 1 Snatch Grip Deadlift (135/95), 1 bar facing burpee

20 Walkover Pushups

10 Push Presses (135/95)

20 Walkover Pushups

30 Rounds Of 1 Snatch Grip Deadlift, 1 bar-facing Burpee

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WOD for Monday, Strength Bias Longview, and T-Shirt deadlines

January 30, 2012

Strength Bias, you are now in your 2nd, four week macro-cycle, which is identical to the first in format.  This is where the fun begins because now you have data from 4 weeks ago to compete against, and hopefully exceed.  Please adjust your 1 rep max upward by 10 lbs on the squat and deadlift days, 5 lbs on the shoulder press and bench press days and recalculate your workout numbers.  If, on the 5-3-1 week, you lifted your 95% prescribed 3 or more times, please adjust your max up 15 lbs on the squat and/or deadlift and 10 lbs on the shoulder press and bench.

If you are doing the strength bias programming, I encourage you to stick with it for a minimum 3 cycles before discarding it.  You need at least that long to see the effects manifest.  At the conclusion of the third cycle we will likely shift the dual programming from CrossFit and Strength Bias, to CrossFit and Olympic Lifting, if there’s enough interest.  Likely that will turn into M & Tu- Snatch and Clean & Jerk Drills,  Th- Snatch, Full Movement, F- C & J Full Movement.

T Shirts:  I will place the order wednesday afternoon, please pay prior to that date.  So Monday, Tuesday and Wednesday morning.

Strength Bias

Lift-  Squat, Back or Front.  3×5 @ 65, 75 and 85%  Last set to fatigue

Work–  For time-

20 Hang Power Cleans

20 Hang Squat Cleans

20 Full Squat Cleans

135/95  1 drop per action/ 3 drops total.

CrossFit

Strength/Technique- 15 minutes to establish a heavy single Full Squat clean.  Today you must catch LOW or you cannot advance your weight!  Sorry, knuckle-draggers.

Work-Amrap in 10 minutes- 12 Box Jumps/8 pullups

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Saturday 1-28-12 open Gym 10 to noon. Other news and notes.

January 28, 2012

Open gym 10 to noon.  Come on in and work on whatever suits you.

Unrelated  note: We have 3 new members in our ranks.  Greg, Marshall and Stacey. Please say hello when you see them Share a story of your early days CrossFitting.

http://www.crossfit.com, the mothership, is featuring our friend Keith Nelson, the co-owner of Port City CrossFit performing an absolutely brutal HERO WOD.  It also has Tracey cleaning up blood!

Diet Contest after photos are 2 weeks away.  As is typical, many people have dropped by the wayside, either stopped trying, didn’t post enough etc.  The field of people eligible to vote is going to be significantly smaller than the # of entries.  Bear down and stay strict and you just might win.

Diet contest Awards Ceremony is 3 weeks away (Feb 18TH)  !!!!

This kid is PSCYHED for the Awards Ceremony!

You are ALL invited.  Diet Contest Participant or otherwise.  Bring our spouse and your sense of adventure and meet the people behind these crazy food logs.

 

 

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WOD for Friday 1-27-12

January 27, 2012

Strength Bias-  Bench or Close Grip Bench 60/65/70% x 5 for all sets.

CrossFit

Strength- 3×5 Sumo deadlift.  Hand release.

Work capacity (both groups)

For time:

3  minute ab plank buy in.  Every break =’s 5 burpees to be performed before the remainder of the wod.

50 Snatch grip deadlifts/50 Overhead squats 95/65

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WOD for Thursday 1-26-11

January 26, 2012

Strength Bias

Lift– Deadlift or Sumo at 60, 65 and 70% x5

Work-  2 passes through the Ground To Overhead Gauntlet for time, 20, 10, 5 reps each light to heavy. Recover.  Then 5, 10, 20 heavy to light.

Girls rxd 60/80/95  scale 38/45/60 

Guys rxd  115/135/155  scale 80/95/115

CrossFit- 

WORK- Double Metcon

Metcon #1 same as above

Metcon #2 AMRAP in 8 minutes of 10 Wallballs/10 Toes To bar/Knees to Elbows.

 

 

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T-Shirts order info.

January 25, 2012

By popular demand we’re recreating our “competition” tshirts.  Gold with black printing, logo on the front as pictured above, “TRAMPLE THE WEAK, HURDLE THE DEAD” printed on the back.  High quality, athletic cut, soft touch. 15$

Please list size and specify if you’d like more than one.  I will respectfully ask you to pre pay so that we avoid the overage we had last time.

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WOD for Wednesday 1-25-12

January 25, 2012

Thai Boxing is Offered at 6am/12:30/6pm

CrossFit WOD is

4 rds for Time of

200m run

25 Pushups

200m run

25 Kettlebell swings 24/16

totals = 1 mile of running. 100 Pushups. 100 KBS