Archive for December, 2014

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WOD for Wednesday 12-31-14

December 31, 2014

Recall that only the 6, 7 and 8:45 are scheduled for tomorrow.

The format is as follows:

Warmup as usual then,

10 Minutes of Instruction on the Power Clean. Basic Video HERE. Miranda Oldroyd How To HERE.

Then

AS Many Reps as Possible in 8 mins of the Power Clean at a weight specific to each athlete and to be determined.

If you feel good about your power clean and don;t need instruction your format will be as follows
8 Mins- Establish your 1 rm for the day
2 Mins to load the bar to 90% of 1 rm
8 Mins Max reps Power Clean at 90%

With time remianing, please work a skill that you;d consider a “weakness”.

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Wods for the week 12-29-14 to 1-2-15(!!) Schedule around NYE and Competition Announcement.

December 27, 2014

Schedule is the same as last week, with M and Tu unaffected, Wednesday 6,7 and 8:45 intact, 1,5 and 6 cancelled. Thursday 1-1-15 Closed and Friday 6,7 and 8:45 cancelled 1, 5 and 6pm intact.

Your template for the next 4-5 weeks is below. Monday is perhaps your toughest day, Tuesday is “interval tuesday” which most of you are familiar with. Wednesday is less intense but very important especially if you are someone who scales movements because you “don’t know how” to do them. I will post a number of video links. Please try to watch those related to movements you struggle with. Thursday will be an interesting day where single skills are worked with pacing or under fatigue. Intensity may approach monday levels depending on how adept you are at the movements. In this instance, the BETTER you are, the harder thursday will be. Friday will be devoted to strength preservation with lifts varying from week to week.

Monday- Reprise of a past CF Open WOD
Tuesday- Intervals 2 on/4 off x 5
Wednesday- Skill development and Olympic Lifting
Thursday- Benchmark Name or CF Open WOD or Single Element Work Capacity
Friday- Strength. Some mix of clean, shoulder press, squat and pullup.

Monday’s WOD- Amrap in 8 mins ascending 3’s (3-6-9-12 to Infinity) of Thrusters @ 95/65, Toes To Bar. Instruction and review first. Rest 8 mins then: 3 Attempts at x3 thruster for load.

Tuesday’s WOD- 2 on 4 off max effort Airdyne (men) C2 row (women) x5 cycles.

Wednesday- Snatch Drills. Double Under Practice. Kipping Swing (You will have latitude to work other aspects. For instance, if you have the Kipping Swing, you can work towards your muscleup.

Thursday- AMRAP in 10 – unbroken C2b pullups x 4 (men), 3 (women). Rest 10. AMRAP in 10 Unbroken OHS Ladder @ 95/65 Start at 5 reps, then 6 unbroken, then 7 unbroken to infinity.

Friday- Strength TBD.

Saturday 2-14-15 our friends at CF Wilmington are hosting the St. Valentine’s Day M A S S A C R E. I don’t know about you, but I never pass up a good massacre, especially when I don’t have to travel far. There will be 3 wods with a 4th for the top 5 finishers. You can compete as an individual or a co-ed couple. Rx’d and scaled. $90 per person. Jill S. and myself are in as a mixed pairs team, interested individuals are encouraged to participate. The first two wod’s are below:

WOD 1
a.) Snatch ladder – 1 snatch EMOM ascending by 10lbs
– Start weights: Male RX 155lbs, Female Rx 95lbs, Tm Rx – (135,85), Tm Scaled (95,65)
b.) Max Rep Bench Press: RX – BW Male / .75 x BW Female
Scaled – .75 x BW Male/ .50xBW Female
A. and B. will be scored separately. Athletes will complete WOD1 A. Snatch ladder and then move directly to the Bench warm up and on to WOD1 B. Max Rep Bench.
WOD 2: “One Bar of Death”
AMRAP in 8 minutes:
10 Deadlift
10 Push Press
10 Overhead Squat
RX 135#/95#
Scaled 95#/65#
Teams will have one male bar and one female bar. Only one athlete will can work at a time, each teammate can do as much or as little of the workout as they choose.

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Schedule and WODS for the Week, 12-22 to 12-26. A look at the programming template as of Jan 1.

December 22, 2014

Monday the 22nd and Tuesday the 23rd:  all classes are intact.

Wednesday:  6,7 and 8:45 are ON,  1 5 and 6pm are cancelled.

Thursday the 25th:  Closed.  Merry Christmas.

Friday the 26th:  6,7 and 8:45 are cancelled.  1,5 and 6pm are ON.

WODS: Due to the shortened week, you have your choice of the following: Any workout on any day as you see fit.

BLACK
Strength
A1. Dumbbell walking lunges 8 continuous alternating steps x6; rest 90 seconds A2. Weighted chin ups 5, 5, 3, 3, 2, 2; rest 90 seconds
B. Single arm DB rows @31×1, 5-7×6/arm; rest 45 sec bw arms
Alactic Capacity
5 tough Kettle bell swings 10 burpees as fast as possible
x3 sets Rest 2:00 + 5 box jumps fast Jump Rope 20 seconds FAST Rest 2:00 x3 sets + Row sprint 30 seconds @97% Rest 2:00 x3 sets
Aerobic Endurance/Recovery/Pacing
5 minutes as many rounds as possible @80%: Row 200 meters
5 burpees 5 box jumps Airdyne 10 calories Rest 3 min Run 5 min @85% Rest 3 min x3 sets
Lactate Threshold
Row 2000 meters for tim
Creatine Battery
A1. Amrap bodyweight back squats x5; rest 1 min A2. Amrap weighted chin ups w/ 1/4 bwt attached x5; rest 1 min

GOLD
Strength
A. Power clean 1, 1, 1, 1, 1, 1; rest 3 min B1. Front squat 2, 1, 2, 1, 2, 1; rest 2 min
B2. Weighted pullup 1, 1, 1, 1, 1, 1; rest 2 min
Alactic Capacity
5 touch and go hang power clean Airdyne 20 seconds @95%
Rest 3 min x4 + 5 Hang power snatch Sprint 100 meters @97%
Rest 3 min x4 + Row sprint 45 seconds @95%
Rest 3 min x4
Aerobic endurance/recovery/pacing
5 min as many rounds as possible @80% 3 bar muscle ups 5 burpees box jumps 20″ Airdyne 15 calories
Rest 2 min Row 5 min @85% Rest 2 min x3 sets
Lactate Threshold
Row 2k M For time.
Creatine Battery
A. 50 back squats for time 80% 1rm B. 100 chest to bar chin ups for time

This is the last week in a 4 week exploration of energy systems. As of the following week (Starting 12-29) the programming pivots into focused CF Open prep. Even for those of you with no interest in participating in the open, this 8 week metcon focus will be good stimulus for you. This period will “feel” a lot like “regular” CrossFit, that is to say, Metcons all the time, or at least 3 days a week, roughly as follows.

Monday- Metcon–Reprise of a previous CF Open WOD
Tuesday- Interval Row/Run/Bike/Jump Rope
Wednesday- Metcon–Benchmark/Named Wod
Thursday- Skill Development, Olympic Lifting
Friday- Metcon–Previous CF Open WOD

Saturday- Weekly Team and Partner WODs concurrent with open gym

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Record Scores for 12-19-14 Friday’s WOD here.

December 20, 2014

Black
For Time 21-15-9 deadlift @ 225/155, HSPU’s or Deadlift/Shoulder Press at 65% of 1 rm

rest 5 Then

AMRAP in 10 of
5 Back Squats @ 75-80% of 1 rm
5 Strict Pushups

Gold
30 Power Snatches for time @ 60% of 1 rm

rest 5 then

For time
30 HSPU’s
30 Ring Dips
30 Strict Pushups

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WOD for Thursday (some changes)AND 12 Days of Christmas Events Announced

December 18, 2014

WOD for Thursday 12-18-14

Gold-
21-15-9 of either A) Chest to Bar Pullups or B) Back Squats @ 135 and Burpees
So understand you will all do burpees as the 2nd element. Squats/Pullups are up to you depending on whatever is less sore (shoulders/biceps or legs).

Rest 10 mins

Row 1k For time

rest 10 mins

21-15-9 Box Jumps 24/20, KB Swings

Black
Row 1k, Bike 1 Mile or Run 800m @ 97%
Rest 10 mins x 3

12 Days of Christmas- FIRST OFF: IF YOU’RE GOING TO ATTEND, PLEASE RSVP. That’s a huge Help. OK, this works just like the song: as in 1. then 2-1, then 3-2-1, then 4-3-2-1 etc. Even if you don’t celebrate Christmas, so Jews, Shintoists, Kwanza-ites, Muslims, Europeans, Hindu’s, Wiccans and such, (we are surprisingly diverse) you will quickly figure it out.

1- ?
2-overhead squats 115/80
3-hang snatches 115/80
4-bent rows 115/80
5-snatch grip deadlifts 115/80
6-grasshoppers
7-pullups
8-KB Swings 53/35
9-wallballs 20/14 to 11/10 ft
10-burpee box jumps
11(0) m Backwards Tire Drag (55 m out, 55 m back)
12-(00) m run (400 m x 3)

You will see that elements 5-2 roll very quickly. 6-7-8-9 are basically CrossFit Staples/Busywork and then rounds 10-11-12 get pretty tough. Count on 45-60 minutes of work. All the elements above are scaleable.

Please arrive at 9am for an event briefing and we will get going at around 9:15. Mimosa’s WILL be provided. And when I say Mimosa’s, we are talking “complete with triple sec” not just the Champagne and OJ crudely blended in a sick, sad, lazy attempt at a real cocktail that is part and parcel of what’s WORNG with this millenial generation….But I digress.

The Patridge In a Pear Tree (#1) element will be announced on site, depending on attendance and weather. CrossFitting guests are welcome to participate. Non-CrossFitting adults are welcome to observe. Members who complete the 12 Days of Christmas WOD can start their Christmas Cheer right away we respectfully ask those of you NOT participating in the workout, but participating in the Mimosa’s to wait until all competitors are done. So there’s some incentive to get in on the action!

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WOD for Tuesday (Some changes) and a heartfelt THANK YOU.

December 15, 2014

I hate to dip into the realm of personal info, but this rare exception demands it. A few weeks before Whitney gave birth, Marcia M. was kind enough to approach us and offer to coordinate meal delivery for two weeks. The WASP in me was initially against anything resembling charity, but Whitney is descended from more Mediterranean races where people “get along” and “share” and she convinced me that we should accept. I am so glad we did, as the food was A) consistently delicious and B) an enormous time saver.

For fear of forgetting someone, I won”t thank you individually, but please collectively accept my profound gratitude. Your effort was a huge help.

Your wod for tuesday:

ALACTIC CAPACITY
BLACK
A. 5 tough Kettle bell swings 10 burpees as fast as possible
x3 sets Rest 2:00
B. 5 box jumps fast Jump Rope 30 seconds FAST Rest 2:00 x3 sets
C. Row sprint 45 seconds @97% Rest 2:00 x3 sets

GOLD
5 touch and go hang power clean, HeavyRope 30 seconds @95%
Rest 2 min x3
5 Hang power snatch, Airdyne 30 secs @97%
Rest 2 min x3
Row sprint 45 seconds @95%
Rest 2 min x3

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WODS for the week of 12-15 to 12-19 AND Saturday’s 12 Days of Christmas Chipper.

December 14, 2014

BLACK
MONDAY-STRENGTH
A1. Dumbbell walking lunges 12 continuous alternating steps x5; rest 90 seconds A2. Weighted chin ups 3, 3, 2, 2, 1; rest 90 seconds
B. Single arm DB rows @31×1, 6-8×5/arm; rest 1 min bw arms
TUESDAY-ALACTIC CAPACITY
A. 5 tough Kettle bell swings 10 burpees as fast as possible
x3 sets Rest 2:00
B. 5 box jumps fast Jump Rope 20 seconds FAST Rest 2:00 x3 sets
C. Row sprint 30 seconds @97% Rest 2:00 x3 sets
WEDNESDAY-AEROBIC CAPACITY
5 minutes as many rounds as possible @80%: Row 200 meters
5 burpees 5 box jumps 50 heavyrope singles. Rest 3 min x4 sets
THURSDAY-LACTIC ENDURANCE
Row 1k, Bike 1 Mile or Run 800m @ 97%
Rest 10 mins x 3
FRIDAY-CREATINE BATTERY
10 minute amrap: 5 heavy back squat 5 strict pull ups
rest 5 then
For time
21-15-9 Deadlifts (medium)/HSPU’s (Diane RXD is 225/155)

GOLD
MONDAY-STRENGTH
A. Power clean 2, 1, 2, 1, 2, 1; rest 3 min B1. Front squat 3, 2, 1, 3, 2, 1; rest 2 min
B2. Weighted chin up 1, 1, 1, 1, 1, 1; rest 2 min
TUESDAY-ALACTIC CAPACITY
5 touch and go hang power clean HeavyRope 20 seconds @95%
Rest 3 min x3
5 Hang power snatch, Airdyne 100 meters @97%
Rest 3 min x3
Row sprint 45 seconds @95%
Rest 3 min x3
WEDNESDAY-AEROBIC CAPACITY
5 min as many rounds as possible @80% 3 bar muscle ups 5 burpees box jumps 20″ Airdyne 15 calories
Rest 4 min
Row 5 min @85% Rest 4 min
x3 sets
THURSDAY-LACTIC ENDURANCE
All for time:
21-15-9 Burpees, Chest to bar Chin ups, Rest 10 min
Row 1000 meters Rest 10 min
21-15-9 Box jumps kettle bell swings
FRIDAY-CREATINE BATTERY.
30 power snatch for time @60% 1rm
rest 10
FOR TIME
30 HSPU’s
30 RIng Dips
30 Strict Pushups

The “12 Days of Christmas Chipper” will be this Saturday from 9-11. Post Workout Complimentary Paleo Mimosa’s to all participants. Events to be announced. Bring your camera’s, 12DOCC is always a good photo opportunity.