Monthly Archives: March 2013

3/30/2013 – WOD

“Open WOD 13.4”
7 Min AMRAP
3 Clean n Jerk 135/95/65lb
3 Toes To Bar
6 Clean n Jerk 135/95/65lb
6 Toes To Bar
9 Clean n Jerk 135/95/65lb
9 Toes To Bar
12 Clean n Jerk 135/95/65lb
12 Toes To Bar

***Continue on until the 7 min is up. Score is total reps.

—Below is the Itinerary for today.

Strategy (1) If the clean n jerk weight is light for you, think about stringing the round of 3 & 6 in a row without dropping the bar. Once you get to the round of 9, think about resorting to singles and pick up the bar immediately every time you drop it. This will not only save you energy by not having to lower the bar each time, but it will also save your grip for the toes to bar. Don’t come out of the gates too hard or else you will get gassed too quickly!

Strategy (2) If the clean n jerk weight is heavy for you, do singles the entire time. So make sure you drop the bar every successful clean n jerk. Toes to Bar you should also think about do singles as well if they are difficult for you.

K-Starr’s Breakdown on 13.4

-Good luck to all competitors and let’s Rage all over 13.4’s face!

8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:15am – Heat 2 starts
9:30am – Heat 3 starts
9:45am – Heat 4 starts
10:00am – Heat 5 starts
10:15am – Heat 6 starts

Today’s scores. Great job today everyone. The energy was great as always!

3/29/2013 – WOD

Skill
20 Min to Work on GOATS (Make sure to practice a few Toes to Bar)

Conditioning
15 Min AMRAP
5 Hang Power Clean 205/135lb (70-75% of 1RM)
10 Burpees
15 Wall Balls 20/14lb

Announcement: OPEN WOD 13.4 has been announced. Below is the itinerary for Saturday.

8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:15am – Heat 2 starts
9:30am – Heat 3 starts
9:45am – Heat 4 starts
10:00am – Heat 5 starts
10:15am – Heat 6 starts

—Please email me or sign-up at CFRage to reserve a spot in a heat. There will be a maximum of 8 people/heat. Non-members are welcome as well! Good luck to all competitors and let’s RAGE all over 13.4!

3/28/2013 – WOD

Strength
Bench Press 1×5 (80%), 1×3 (90%), 5×1 (95-100%)

Conditioning
4 Rounds For Time
10 Behind Neck BB Walking Lunges 185/125lb. (45% of 1RM back squat)
15 Toes To Bar (sub: weighted Sit-ups)
20 HR Pushups
50 Double Unders (sub: 25 DU attempts or 150 singles)
Then immediately following WOD:
Row 1,500m

WOD Notes: The row is included in the total time, but record 1500m row time as well.

3/27/2013 – WOD

Strength
Snatch Grip Deadlift 7×2 (all 7 sets should be between 60-70% of 1RM DL. Try to move weight fast)

Conditioning
6 Rounds For Time
6 Power Snatch 155/115lb (70-75% of 1RM)
1 Rope Climb 20′
250m Sprint Run
—Rest 90 sec between Rounds
***Score = total time – 7 1/2 min of rest

WOD Notes: This WOD is an interval style workout, where you must go all out each round. However, you may take the snatches slow and work on technique. The sub for rope climbs are 3 up/downs w/ 3 jump & holds.

Laura smiling as she climbs the rope!

Brent and Dan flying up the rope!

3/26/2013 – WOD

Strength
Thruster 7×1 (Work up to a heavy 1RM, but make sure majority of sets are heavy)

Conditioning
20 Min AMRAP
20 Burpees
20 KB Swings 70/53lb
20 Thrusters 115/75lb (45-50% of 1RM)

WOD Notes: This WOD will definitely challenge you both physically and mentally, but you should be ready for it since yesterday was an “easy” day! Remember as always to get out of your comfort zone and push yourself as hard as possible, since high intensity will yield the greatest results! Have fun with this one!

Henry doing work on the thrusters!

Linda tossing around the 35lb KB!

3/25/2013 – WOD

Strength
Weighted/Banded Strict Pull-ups 5×5 (Go as heavy as possible for each set)

Conditioning
“Death By Pull-ups and Sit-ups”
1st Min – 1 Pull-up, 1 Sit-up
2nd Min – 2 Pull-ups, 2 Sit-ups
3rd Min – 3 Pull-ups, 3 Sit-ups
—Rest 5 minutes
2x500m Row ALL OUT!
—Rest 3 minutes between efforts

WOD Notes: Keep climbing the ladder until you fail to complete designated reps in that min. Score is the total number of reps of both movements. Today’s WOD should give your legs somewhat of a break from all those wall balls you did this weekend.

Community Notes:
1) I just wanted to say thank you to all Ragers who have been coming out each Sunday to support myself and others perform the open WOD’s. The energy has been amazing so far and I’m looking forward to you all getting after the last 2 weeks of the Open!
2) Big shout out to Matt Basilio for all the great pictures he has been taking!
3) I will be ordering men’s & women’s shirts ($20) and tank tops ($20) Wednesday! Please be sure to sign-up for one on my desk if you haven’t done so yet.

4pm class

3/23/2013 – WOD

“OPEN WOD 13.3”
12 Min AMRAP
150 Wall Balls 20/14lb to a 10/9′ Target
90 Double Unders
30 Muscle-Ups

REMINDER: Standards meeting is at 8:40am. Good luck to all athletes competing! Lets Rage all over 13.3’s face!!!

Congrats to all competitors today!

Nick – Great job on the muscle ups!

Congrats to Mary getting all 90 Double Unders!

3/22/2013 – WOD

Skill
20 Min to Work on GOATS

Conditioning
Make up a WOD that you missed this week. If you plan on doing Open WOD 13.3 Saturday, give your legs a rest by not doing any high rep squat WOD’s. Please make sure to let me know what heat you’d like to be in if you haven’t yet.

3/21/2013 – WOD

Strength
Shoulder Press 1×5 (80%), 2×3 (85%), 2×2 (90%), 2×1 (95-100%)

Conditioning
14 Min AMRAP
8 Box Step-ups w/ KB 70/53lb (20/16″)
10 Burpees (jump over KB)
12 KB Swings 70/53lb

WOD Notes: You may hold the KB however you’d like for the box step-ups. You must jump over your KB for the Burpees and face the KB each time.

Announcement: Open WOD 13.3 has been announced and it’s a repeat of last years Open WOD 12.4. What are your thoughts?

—-Agenda for Open WOD 13.3 @ CFRAGE is as follows:
8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:20am – Heat 2 starts
9:40am – Heat 3 starts
10:00am – Heat 4 starts
10:20am – Heat 5 starts

—Please email me or sign-up at CFRage to reserve a spot in a heat. There will be a maximum of 8 people/heat. Non-members are welcome as well!

3/20/2013 – WOD

Strength
Deadlift 7×1 (Work up to a heavy 1RM)

Conditioning
3 Rounds For Time
10 Power Clean 215/155lb (75% of 1RM)
20 Toes To Bar
500m Row

Midline
3x Max Effort L-Sit, Weighted Plank, or GHD Hold

Lots of PR’s tonight on the Deadlifts!!!