Archive for November, 2016

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Wednesday WODS. Yoga Workshop. War of the WODS in Greensboro

November 30, 2016

THIS SATURDAY from 12 to 2, Heather’s conducting her Fall Yoga Workshop.  Strength Focused first hour,  flexibility focused second hour.  $20 prepay,  $25 day of.  Please sign up on the Special Events Board at the gym and you can pay either Heather or Brock.

Jan 14 (individuals) and 15 (teams) is the annual WAR of the WODS in Greensboro nc.  This is a HUGE show with hundreds of participating athletes and a whole crapload of divisions:

Saturday Individual
Rx Male
Rx Female
Scaled Male
Scaled Female
Masters RX Male
Masters Rx Female
Masters Scaled Male
Masters Scaled Female
Beginner Male
Beginner Female
14-16 Youth  3 WODS
10-13 Youth   3 WODS
Sunday:  Teams
Rx Male
Rx Female
Rx Coed
Scaled Male
Scaled Female
Scaled Coed
Masters Rx Male
Masters Rx Female
Masters Rx Coed
Scaled Masters Male
Scaled Masters Female
Scaled Masters Coed
I am thrilled and proud to say that CFCB is sending a handful of athletes including Jill S. Eileen R. Rachel M. and Lindsey G.  Considering is Rob A.  Joel H. and the McDermotts.  With that many of your gymmates around you are sure to have some more fun, and some people cheering for you.  If there’s any interest please check out the link to their page HERE!  War of the Wods is a very well run and past paticipants have had a great time.  Do it, and give your sad little lives some meaning!

 

Open Prep/Wednesday

Warmup – 100 Double Unders at medium intensity.  Row conditioning – For time –  row 30 calories, 30 box jumps 24/20  (jump, no stepups.  Go as slow as necessary to jump)  row 30 calories, 20 box jumps, row 30 calories, 10 box jumps.

Crossfit/Wednesday

Balance/Unilateral –  Single leg Deadlift 3×8 r and l.  Work:  CrossFit Open Workout 14.3  (step ups ARE acceptable).

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

 

 

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Open Prep WOD and Video for 11/29/16

November 29, 2016

I did this Monday after the end of 6pm.  20 Muscleups in 4:18  Sets of 5-3-3-2-1-1-2-1-1-1.

Tuesday-   Warmup –  50 wallballs at medium intensity.  High Skill Pull Test–  20 Minutes:  either  A) 20 Ring Muscleups for time  or B) 10 Minutes RMU drills (see video) then 50 chest to bar pullups for time. Pull Strength Supplemental – If you did muscleups –  3x Max Effort Strict Pullups.  If you did Pullups – 3 x 10 Barbell Chinese Row.  Shoulder prehab-  2 x 20 Banded Scapular Retraction.  2 x 20 Resisted External Rotation.

Muscleup drills below

 

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Open Prep Week of 11-28 to 12-2.

November 29, 2016

Monday- test out Snatch and Clean and Jerk.  Olympic Cycle Ends.  Single element Metcon cycle (4 weeks) starts.  For time:  50 Power Cleans @ 135/95

Tuesday-   Warmup –  50 wallballs at medium intensity.  High Skill Pull Test–  20 Minutes:  either  A) 20 Ring Muscleups for time  or B) 10 Minutes RMU drills then 50 chest to bar pullups for time. Pull Strength Supplemental – If you did muscleups –  3x Max Effort Strict Pullups.  If you did Pullups – 3 x 10 Barbell Chinese Row.  Shoulder prehab-  2 x 20 Banded Scapular Retraction.  2 x 20 Resisted External Rotation.

Wednesday-  Warmup – 100 Double Unders at medium intensity.  Row conditioning – For time –  row 30 calories, 30 box jumps 24/20  (jump, no stepups.  Go as slow as necessary to jump)  row 30 calories, 20 box jumps, row 30 calories, 10 box jumps.

Thursday – Warmup –  10 Power Snatches, 10 Squat Snatches 10 Hang Squat Snatches, 10 Overhead Squats @ 45/35.  Barbell Endurance –  75 Overhead Squats for time @ 95/65  Followed Immediately by Max Effort Back Squat at 95/65.

Friday- Warmup– 5 minutes Calisthenics,  then 20 easy reps of GHD Back Extension.  Barbell Endurance  –  50 Deadlifts for time @ 225/155.  Overhead endurance  –  E4MOM Handstand Pushups for max unbroken reps.

 

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Test Out, Check In. CrossFit for the week.

November 28, 2016

Open Prep first.  You are testing out of and wrapping up your Olympic Lifting Phase and immediately starting your Monostructural Metcon phase.  The Open starts Feb 23rd, or 87 days from now,  basically 12 weeks.  The majority of this month (December) your workouts will be simple/straightforward single element tests.  Your toolbox from here through the Open’s conclusion will be limited to the things we’ve seen over the last 6 years of Open events:  That’s Deadlifts, thruster, snatch, S2O, cleans and Overhead Squats  and Overhead walking Lunges for barbell elements.  Ring and bar Muscleups, Pullups, Chest to Bar Pullups and Toes to Bar for hanging strength.  Box Jumps, Doubles, WallBalls, Burpees, Handstand Pushups and the Row round out the movements.  The toolbox is pretty narrow.  The main concern here is improving your local muscle endurance.  Technique and pacing both factor in as well.

PLEASE record your scores here and on the Open Prep board.  Part of this month is determining what you need to prioritize and seeing how you stack up to other athletes is a very helpful metric, especially when you have some idea of what they are capable of.

I’ve programmed 5 workouts per week covering the next 4 weeks with an eye toward addressing all of the movements you’re likely to see, in loads and patterns that will peak you for the open.  There is not much priority placed on test-retest like in some of our other phases.   I have been very conscious of not overburdening the shoulder capsule, but if there comes a time where you feel like your shoulders need a day off, by all means take it.  On that note, there are 2 programmed “shoulder Prehab”  periods.  Please take them seriously!

Your wod for monday 11-28-16 is

Max Snatch

Max Clean and Jerk

50 Power Cleans for time @ 135.   Every Drop is a mandatory 10 seconds of rest.  What I want is for you to work on cycling and not pull-drop, pull-drop even though that is a totally valid plan.  This is training, not competition.  Build your ability to cycle reps.

CrossFit

Monday–  Test out Clean and Shoulder Press

A-Find your 1 Rep Max in the strict Shoulder Press. Knees CANNOT move.  Bar locks out over the heel.  Hip and ankle angle change is acceptable.

B-(Repeat test from 10/18 & also 11/8) Max reps Power Clean in one minute with these loads.

Rest 5 minutes then

WORK — For time

15 Clean and Jerks @ 135/95

30/20 Airdyne Calories

15 Clean and Jerks @ 135/95

Tuesday

A- Repeat test from 10/9 and 11/9.  Max Rep Unbroken Dead Hang Pullups.  Bodyweight up to 10.  If you can do 10 strict deadhang pullups at Bodyweight then you test in at BW + 25 Lbs via a belt. Full extension.  Visible stop.

B- Repeat test from 10/6 and 11/11.  Back Squat Max reps in 1 minute @ 225/185/155-men or 155/115/85 – Women.  Please don’t short your depth.

Work- AMRAP in 10 Minutes 10 Bodyweight Back Squats, 10 Pullups, 10 Burpees.  Ninja’s!  Today is your day.

Wednesday-  Balance/Unilateral –  Single leg Deadlift 3×8 r and l.  Work:  CrossFit Open Workout 14.3  Link HERE.  Deadlifts and Box Jumps.

Thursday– 10 minutes work to a heavy single in the Hang Squat Snatch.    Work:  2 on 4 off Row interval for calories.

Friday – (last performed 6/25/16) 4 Rounds for time.  3 Minutes rest per round.  40 KB Swings 24/16, 30 Wallballs, 20 Burpees, 10 Box Jumps 30/24.

 

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Schedule For Friday and the weekend. WOD for friday.

November 25, 2016

Friday the AM sessions are cancelled.  1, 5 and 6 pm are on.

It’s a bit of a strange day, post StuffingBuster.  If you like, you can treat this as open gym .

if you WANT a prescribed workout, this will fit the bill and it also doesn’t have much in common with the Stuffing Buster, leaving you free to push pretty hard on it.

Friday-  100 Ab Mat Situps.  75 Wallballs.  50 Calories on the Ski Erg.    Athlete’s choice on the order of events.  All done for time.  Any amount of rest and recovery between actions.

Heather is away, so no Yoga Saturday.  Open Gym is 10-12 noon both Saturday and Sunday.

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WOD’s and schedule for Thanksgiving Week. Yoga workshop Details. Test out info.

November 21, 2016

Schedule

Monday and Tuesday normal.

Wednesday 5 and 6 cancelled.

Thursday-  The return of the STUFFING BUSTER.  Details below

Friday- 6,7, 8:45 cancelled.  1 5 and 6 on.

Monday

CrossFit–  30 Rounds for time.  1 Snacth (full) @ 135/95.  2 Over The Bar Burpees.  3 Chest to bar pullups.

Open Prep/Final Week

Power Snatch Max!

Power Clean and Split Jerk Max

Front Squat 1 Rep Max

Max Height Box Jump (careful!)

Tuesday

CrossFit– A) Against a 10 minute clock work this complex for load.   1 Clean Pull, 1 Power Clean, 2 Front Squats.  B) Work-  AMRAP in 20:  5 Cleans @ 185/125, 10 Bar Dips, 15 Doubles.

Open Prep/ Final Week

Snacth Pull + Snatch + OHS    WORK UP TO AHAP.

Clean Pull + Clean and Jerk  WORK UP TO AHAP.

Snatch Grip Bent Row  Work to a 5 rep Max.

Wednesday

CrossFit- A) 3×8 Seated Dumbell Shoulder Press.  B) 5x 3 Strict Pullup.  C) Sprint Training-  1 Lap Sled Push AFAP @ 135/90 Rest to recovery.  4 Attempts for cumulative time.

Open Prep/Final Week

Split Jerk Max

Snatch Balance Max

Pullup 1 rep Max

Back Squat 3 rep Max

ThanksGiving Day-  The 3rd Annual Stuffing Buster.  Just like The Godfather, Part 3, this one’s sure to be the best one!!  Athlete Prep @ 8:30 am.  Workout heats roll out by 8:45.  Count on an hour to an hour and 20 minutes.

FIRST- 500 m row, 400 run 30 airdyne calories, 200 heavyrope singles, 100 steups 20/16″

THEN- 5000/4000 Lbs of Deadlifts.  (bars at 275, 225, 185, 135, 95)

4000/3000 Lbs of Back Squats (bars at 225, 185, 135, 115, 95 80)

3000/2000 lbs of Shoulder to Overhead (bars at 135, 115, 95, 80, 65)

2000/1000 Lbs of Kettlbell Swings (Kbs @ 70, 53, 35, 25)

1000/500 Lbs of Rope Climbs (divide by bodyweight to equal # of ascents)

Athlete briefings at 9 and 10.   Heats roughly every 5-10 minutes.

The first half is fairly standard issue and shouldn’t confuse too many of you. The second portion of the StuffingBuster will have multiple options for you, the athlete to choose among. As above, for the 5k/4k deadlift we will have bars loaded at 275, 225, 185 and 135 and will have noted the repetitions necessary on each bar to achieve the required total.

Athletes will count and judge their own reps. Guests are welcome and there is no charge, but we ask all guests to sign a waiver and non-crossfitters to restrict themselves to the first half of the double 1/2 decathlon (row, run, bike, jump rope step up).

Totally Scaleable.  Many people just do the first half, or just do half  the lifting volume,  and so on.  Join in the fun and impress all your sedentary relatives with tales of your workout.  This year, StuffingBuster competitors are guaranteed to LOSE weight on Thanksgiving day, or your entry fee is refunded.
Looking ahead to Saturday December 3rd.  Heather will be running a two hour yoga workshop from 12-2 pm.  The first hour will be specific strength movements (Yang practice) that will reinforce and supplement much of what we do in day to day Crossfit.  The second hour will be sustained asana poses (yin practice) designed to break up bound fascia and increase your end range flexibility.

Cost is $20 for members and $30 for guests.  $30 and 40 the day of.  Please sign up on the special events board.  We will cap this class at 16 people.

 

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WOD for Friday 11-18-16.

November 18, 2016

CrossFit

Run 800 m

30 Overhead Squats @ 95/65

Run 800 m

30 Front Squats @ 135/95

Run 800 m

30 Back Squats @ 185/135

 

Open Prep

Snatch Max

Clean and Jerk Max

Back Squat heavy triple

3×10 GHD Back extension

 

Open Gym is 10-12 both Saturday and Sunday.  Yoga is ON at 8:45 Saturday.

Please recall that December 3rd at noon is our Fall Yoga Intensive workshop.  Details and course description will post tomorrow!