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WODs for the week 4-4-16 to 4-8-16

April 4, 2016

With testing behind us, this is the first week of what will be the usual format for this training block going forward.  In brief we do the primary lift, which will stay the same from week to week.  Then a supplemental or accessory lift that will change from week to week and is meant to drive your progress in the primary lift.  Following that we’ll do some measure of work capacity, skill development etc.

Recording your primary lift numbers is CRUCIAL.  Almost every week will base it’s starting point off of last weeks numbers.  We also really stress being consistent.  Sporadic attendance is OK when the programming is less regimented but doesn’t work great currently.  If you know that you NEED a day away from the gym or life will often pull you away, Wed or Th or the best days to miss.  You could quite easily, and with no loss of performance, push your pulling action on Wednesday into and alongside Tuesday’s backsquat,  or move Thursday’s Bench Press to Friday’s and pair it with the deadlift.

The primary lifts are all 3×8  and all performed on a  2-1-1-1 tempo,  which is 2 seconds on the descent, 1 second pause, 1 second rise, 1 second at the top.  Start at 5% heavier than last week’s heaviest set.  You may find that too easy in which case go up another 5%.

Monday:  Primary Lift- Shoulder Press.  Accessory- Single arm, Seated Dumbell/KB Press  3 sets each arm  x 6-8reps.   Work- 3 RFT/15 minute cap- 15 reps each of Toes 2 bar, Shoulder to overhead @ 115/80, Box Jump/Stepup @ 24/20, Hang Cleans @ 115/80

Tuesday:  Primary Lift- Back Squat.  Accessory- E3MOM X 3 — 30 Second Parallel Squat Static Hold @ 50% of A.  Work-  10 Min Max effort your choice– Doubles, Airdyne, Ski erg, Row, KB Swings, Stepups, Wallballs.

Wednesday:  Primary lift– Pullup or Barbell Row.  Accessory-Pullup athetes 3 x 6-8 reps of the row.  Row Athletes– 3 x 6-8 Top Half Wide Grip Pullups. Technique/Work- Rope Climb Technique OR  Rope Climbs for time.  Men 5 Ascents.  Women 3 Ascents. Rest to recovery, x 3 sets.  Score is Total Time.

Thursday:  Primary Lift– Bench Press or Close Grip Bench.  Accessory – Lying Dumbell Triceps Extnesion 3 x 6-8 reps.  Work-  Run 800 m, 10 rounds of 10 pushups, 20 situps, Run 800 M.  Last performed 7-13-14

Friday: Primary Lift– Deadlift or Sumo Deadlift.  Accessory- 3x 6-8 reps Snatch Grip Deadlift.  Pause 1 Second At 1″ off the ground.  Start at 50% of A.  Work-  21-15 -9 Overhead Squat @ 115/80, Burpee Box Jump.

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58 comments

  1. 115 tempo
    10:32 RX WOD. Box step up..the worst part!


  2. 105 tempo
    Wod 11:14 rx


  3. 3×8: 60
    WOD: 9:36 knee raises/#80


  4. 3 x 8: 50
    work: 11:50 @ 65lbs
    tennis match yesterday and 3 matches in the next 2 days = taking it easy and light with my shoulders


  5. I feel like I got bitch slapped by s20.
    55# 1×8, 1×7, 1×6.
    DNF WOD in the time allotted. had 4 more cleans to go. (and dropped from 80 to 75 after the first round).
    ugh,


  6. 1st Crossfit workout in a month and it showed
    1 rep SP- 75#
    3×7-8 at 55#
    Wod: 14:57 @65lbs. Eek.


  7. 3×8 at 60#

    WOD 12:13rx. T2B took me forever. I really need to work on those.


  8. 12:00 rxd. On my way to the bar for the last set of cleans I glanced at the board and saw Susan’s time, I really hustled to beat it.


    • Whore


      • bahaha


      • Oh shit. Good Lolz!


    • I was wondering why you pounded those out so fast!!!


  9. 3×8 @155 Shoulder Press
    3×8 @ 24kg Kettle Bell
    WOD @ 12:42 (knees 2 bar)


  10. 3×8 @ 55
    Work: 14:46rx


    • Tuesday:
      3×8 back squat @90
      static hold 45×1, 60×2
      10 min doubles = 175, lots of expletives


      • All that AFTER running 400s – I’m impressed 🙂


      • Id like to hear you swear, Eileen 🙂


      • I’ve heard it once or twice. Pretty funny.


  11. 55 lbs for press work, 20&25 for single arm, 13:25 RX


  12. 3×8 tempo @ 65(push press)
    Single arm press 3×8✔️
    Opted out of WOD even though it was very enticing. Did c&j doubles @80, power clean +jerk singles @ 85, and worked up to heavy squat clean@97.


    • Getting strong, Jen!!


  13. 3×8 = 95
    Dumbbell = 30
    WOD = 12:39 rx


  14. Up 10% to 60 for tempo lifts

    DB at 15, 20, 20

    Wod 11:18 w 65 and every 3rd t2b


  15. A) SP 3×8 @ 65lbs
    B) Accessory single DB press:
    Right arm – 25×6, 20×2; 20×8, 20×8
    Left arm – 20×8, 20×8, 20×8
    C) work – 132 reps with scaled T2B


  16. WOD: 10:05 rx


  17. Split Jerk
    75×8
    85×8
    85×8

    12:12 at 85 instead of 80 and 24in instead of 20in and T2B were good today! Yay!


  18. SP 85lbs…..wod 14:37 RX


  19. 3×8 @ 45 Tempo SP
    3×8 @ 15 Accessory Single DB
    WOD: 175 reps with 55 and HKR
    My grip sucks. I try so hard to do the hook grip but my hands are too damn small!


  20. Andrea
    1rm (last week) SP 110, FS 165, BP 125, PU +25, DL 245
    Today, SP 3x8x1-1-2-1@70
    WOD 8:45rx


    • Reedic! great job.


    • You killed it! Good job!


      • So impressed!


    • Holy shit! Wod in under 9??? Badass.


  21. Split jerks: 85 x8, 95x 8, 105 x 8
    WOD: did it with knee raises instead of T2B. Weight 85 lbs


  22. 115 tempo
    45 dumbbell

    175 WOD timed out. T2B every third. Messed something up
    In my hand making it hard to hang on the bar.

    Jason


  23. Monday
    Shoulder is still giving me issues so shoulder work was on the light side at 85lbs.

    Wod 12:01rx


  24. Tuesday
    Back squat strength at 105
    Static holds- 1×55 1×55 1×70
    10 minutes of hell- 24 inch box step ups- did not count the total number completed.


  25. Tuesday : back squats @ 165. Static hold. Worked up to 105.
    10 min Ski 137 calories


  26. Tuesday:
    squatz: 110 3×8

    Most favoritest thing ever: 10 min AD! 140


  27. Tuesday

    Did 12×400 with Kate and Eileen. 2 miles of warmup, jog back to gym.

    Then did tomorrows pullups and accessory. Pullups w 2 skinny bands (3×8, tempo)


    • I don’t know how y’all ran this morning! Impressive! The wind and cold is ridiculous!!


  28. Tuesday

    1 mile warmup, 12x400m, 1 mile cool down.
    Squats- 2 sets @75, 2@85
    Static holds – 45, 55


  29. Tuesday
    Back squats @175
    Static hold at 95
    10 min on bike 157 calories


  30. Getting my leg work chasing after balls in bone-chilling 30mph winds for 1 1/2 hrs! Match #1 of the day = win! Back at it again tonight & hoping the wind lets up!


    • 2nd leg work of the day in freezing cold windy conditions for 1 hr 45 minutes. Match #2 = win!


  31. 05 April
    Squat Tempo = 135 / 155 / 165
    Static Squat = 85 / 105 / 115
    10 min AD = 171 cal


  32. Back squat 3×8: 85/90/90
    Static hold @45
    Snatch practice


  33. BS 155, 175, 175….. 20 second hold 105, 125, 145,,,,, heavy rope 650


  34. Front squats – 115 For all 3 sets
    Pause at bottom – 65, 75, 95
    Then did 400 m x 4


  35. Tuesday
    Tempo back squat 155, 175, 185

    20 sec static squat 95, 135, 155

    10 mins double unders 470


  36. Tuesday, aka a day to do things i’m bad at.
    tempo back squats: 80.
    static hold. 40/45/50
    10 mins of WB 111. (15 every 40 sec/20 sec rest dropped off after minute 3)


  37. BS 3×8 heaviest 185. Next time start there.
    Static 115
    10 minutes of step ups 244 20 inch bix


  38. Tuesday
    BS Tempo 3×8 @ 65
    Static hold x 3 @ 35
    10 min row 108 sucky calories.


  39. Tempo BS 90 (should have done more)

    Static at 55/65/75/85…felt I should go til I was challenged since I didn’t in the tempo (my bad, not paying attention)

    10 min AD 142 cal


    • Oops. That was 142 cals on rower, NOT AD. (Blame it on the cal restriction 😁)


  40. 95 bs- should have done more–static holds-45,50,55- should have done more–burpees for 10 minutes-169


  41. Monday: SP 75#, Accessory 25# dumbell, WOD 12:10, scaled to 95# and knee raises with last one t2b

    Did BS this morning, 115 and 125 x 8, 135 x 7. Static hold 70 x 2, 75 x 1. No work this am, will. Really need to work on my BS and DL weight


  42. Back squat 105, 110, 115
    Static Hold at 60



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