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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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12 comments

  1. Gold: 6×1 power clean. Max 1 rep 225
    Front squat. Max 2 rep 275, failed on 1 rep max 285
    Pull ups, max 1 rep 73 plus BW & Belt


  2. Gold
    Cleans 111
    FS 120
    Chinups 145 (bw+belt+15)
    All PRs


    • WHAAAAT!! I knew about the clean PR, but Dam, I mean GOSH Michele, you need to a) get more excited or b) tell me so *I* can get more excited for you! ROCK STAR!


  3. Gold
    Clean 220
    Fs 245
    Pull up bw+102


  4. Monday black…..lunges 100lbs…..PU 57lbs x 2


  5. Gold
    Clean 150
    Front squat 170
    Pull ups all @ BW + 22.5


  6. Cleans – 250 PR
    FS – 260 Tied PR


    • Awesome Ryan


      • Way to set the pace Ryan! You just make me want to try that much harder. Great job!


  7. Tuesday GOLD
    Power cleans at 135
    Power snatch at 95. Last round 115
    Row calorie 19, 20, 16, 20


  8. Tuesday Gold
    80# cleans/airdyne
    50,55,60,60 snatch runx2, ropex2
    Row 45sec x4


  9. 100 back squats @165: 17:20
    100 pull ups: 14:15



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