6/10/2012
REST DAY!!
***Update: Tuesday and Thursday 7pm classes have been added to the schedule. Please let me know if you would prefer another class time to be added.
REST DAY!!
***Update: Tuesday and Thursday 7pm classes have been added to the schedule. Please let me know if you would prefer another class time to be added.
Buy in: 400m Run
Then
1-8 Ladder:
Power Snatch 95/65lb
Overhead Squat 95/65lb
L-Pull-ups
Buy out: 400m Run
–Auxilary: 2 min AMRAP of Partner Tire Flips 400lb
Results:
12 minutes to establish 1RM Deadlift
Then:
4 Rounds of:
25 KB Swings 53/35lb
50 Double Unders
***Every minute on the minute perform 2 DL (70% of 1RM)
Results:
W.O.D.
Anabolic Threshold: 5 Rounds ALL OUT!
10 Thrusters 95/65lb
10 GI Janes (Burpee Pullups)
300m Row
–Rest 2 min between rounds
***Score = Total time – 8 min rest
GI Janes Demo -CrossFit.com [mov]
Results:
“Michael”
3 Rounds for time:
Run 800m
50 Back Extensions
50 Situps (GHD or ABmat)
View demo of WOD on main site [mov]
Results:
Bench Press 7×1 (work up to 1RM)
Conditioning WOD:
5 Min AMRAP:
5 Hang Power Cleans 135/95lb
5 Burpee Broad Jumps (mat to mat)
Rest 3 min
5 Min AMRAP:
8 SDLHP 95/65lb
8 HR Push-ups
Then:
100 Double Unders
Midline: Turkish Getups
Results:
Strength: Back Squat 7×1 (work up to 1 rep max)
—15 min time cap
Conditioning WOD:
12 Min AMRAP:
3 Bear Complex 115/75lb
6 Box Jumps 30″/24″
9 Toe To Bar
—-WOD notes: A Bear Complex is a Power Clean, Front Squat, Push Press, Back Squat, Push Press Behind neck. Choose a weight where you can string 3 together fairly easy.
Click to watch Demo: Bear Complex [mov]
Results:
Rest Day!!
—-Morning Classes have been added to the schedule and more evening classes will be added later this week. Let me know if you want other times added. Let’s have a good upcoming week of training!!
Partner WOD (Teams of 2 complete the following)
400m Barbell Carry 65lb
300 Singles Jump Rope
125 Wall Balls 10lb (partner holds plank)
400m Barbell Carry 65lb
100 KB Swings 53/35lb
50 Bar Facing Burpees
400m Barbell Carry 65lb
Row 2K
Courtesy of CrossFit KOP’s WOD from 5/26/2012
Results:
Row 2k – Benchmark WOD
Auxiliary – Work up to max yoke carry for distance
Announcements:
1. Next class, you are going to write down goals that you want to achieve by the end of the summer. Make sure they are specific and difficult enough to push you (realistic). They can be anything. Examples: Lose ___lb, gain __ lb, learn how to do kipping Pullups, double unders, Muscle-ups, hit a certain weight on a compound lift (squat, deadlift, oly lifts, etc…)
2. T-Shirts are for sale ($20 – available in M, L, XL)
3. The daily WOD is designed tax your bodies metabolically to the point where additional work isn’t necessary afterwards, however there will be days where I program Auxiliary work to hit specific parts of your body.
4. GOAT (movements that need improvement). You may work on any GOAT that you have if time allows after any workout. Everyone has them, even the elite CrossFitters. Ask me if you’re unsure of what your GOATS are.
5. Please do your best to help clean up your equipment after class, thanks!
6. A “Record Board” with benchmark workouts will up on the wall soon. I will be programming benchmark WODS a few times per month and then re-test them later down the road to assess your fitness.
7. Proper Nutrition is vital in achieving any goal you have. The CrossFit prescription is “Paleo” or “Zone”. If you take care of what you’re putting into your body first, the results will come even quicker. Please let me know if you have any questions regarding nutrition. Make sure you’re staying hydrated by drinking lots of water as summer is approaching!
Results: