Archive for July, 2014

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Max Effort Airdyne Repeats, also know as “The best day of the Month!” 7-31-14

July 31, 2014

Last Performed on 7-3-14, so please check your scores from that date (and while you’re at it, best check yourself b4u wreck ur self!)

2 Minutes max effort AD for calories.
rest 4
x5
Score is total calories.

In the time remaining- Split Jerk: Work to a heavy single.

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Links to Garage Games Competitions

July 29, 2014

Masters Series dates
Charlotte (Concord) Sat. Sept 13th
Hilton Head Oct. 4th

Link HERE.

A second series, also with scaled and Masters Categories is called the GLOBAL AFTERMATH. Bascially, every year shortly after the CF Games, Garage Games puts on a competition where it dumbs down and mimics some of the CF Games events. Much like the Master’s series, the events are the same from venue to venue, giving you a “worldwide” ranking for your efforts. I did this last year at Redpoint CF in Fayetteville. They are hosting again this year as is a new box in North Myrtle Beach. Links HERE.

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Please record scores for 7-29-14 here

July 29, 2014

3 rft
30 doubles
20 Wallballs
10 Snatches 75/50

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WODS for the week of July 28 — August 1, 2014

July 28, 2014

This is Week 5 of 12 of Metcon/Skill Development. Many of the WODS and lifts will be repeating what was done 4 weeks prior, so check back and see what your scores, times weights etc were.

Monday-
Skill- Kipping Swing. If your swing is good, work on your butterfly.
Work- Max Rep thrusters in time equal to your Fran 95/65.
Strength- 10-8-6-4-2 Back Squat

Tuesday-
Olympic Skill- Snatch Balance. For Technique. Nobody should be heavy.
Work- AMRAP in 15- 30 Doubles, 20 Wallballs, 10 Snatch @ 75/50 Lbs.

Wednesday-
Work- 3 rft 15 reps each of t2b, ring dips, box jumps, KB swing 53/35
Strength- 3×5 Snatch Grip Deadlift
Mobility

Thursday-
Olympic Skill- Split Jerk Tech.
Work- 2 Mins Max Effort Airdyne x 5 cycles for total calories.

Friday-
Skill- Kipping/Butterfly review
Work- TBD

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WOD for Friday 7-25-14

July 25, 2014

Skill- 10 minutes:Handstand Revisited

Strength- 10-8-6-4-2 Deadlift (to 85%)

Work- Run 400 M, then accumulate 60 seconds of Plank Hold x3 rounds for time.

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WOD for Thursday 7-24-14

July 24, 2014

Technique- In 15 minutes, work to a heavy rep of this cycle:
Power Clean, Hang Squat Clean, Push Jerk. For load. This is a scored period.

Work- AMRAP in 10 minutes 3,6,9,12 etc to infinity of:
Over the Bar Burpees
Shoulder 2 Overhead 115/80

Just to make it a little different: No drops above the hang.

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WOD for Wednesday 4-23-14

July 23, 2014

1st–WORK. 4 mini-wods, start each new wod every 5th minute.

A) 400 M KB carry for time. m-53×2, w-35×2

B) Max Reps wallballs 20/14 in 4 Minutes

C) Max Reps Rope Climbs in 4 Minutes

D) 5 RFT 10 Doubles 10 Pistols (scale to 20 reverse lunges)

2nd– MOBILITY. Roll out/Extended stretch for 10 minutes.

3rd– Supine Row 4×8 @ bodyweight. Slow your pace to make 8th rep 100% effort.

Scott Shap let me team with him at 7am and we went 13:26 on the partner wod.