Monthly Archives: October 2013

10/31/2013 – Happy Halloween

Strength
Bent Over BB Rows – 4×10 (Heavy)
—Use arms only & focus on keeping hip angle constant throughout

Conditioning
2 Rounds For Time
15 Ring Muscle-Ups or 30 C2B Pull-ups
Run 800m

Assistance
3×10 Glute Ham Raises

WOD Notes: Rx’d for this WOD is Muscle-Ups. If you can do a few muscle-ups, you can combine a few muscle-ups with C2B Pull-ups. You may also scale C2B, with chin over bar. If it decides to rain, we will sub a 1 mile bike each round. Feel free to Rage all over this WOD by wearing your favorite costume!

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Those guns are illegal at Rage, put them away!

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Candy warming up on the bike in her costume!

—-Jeff acting like he’s superman while doing Muscle-Ups! IMG_2956

10/30/2013 – WOD

Strength
Clean Pull – 5×2 @ 120% of 1RM Clean
—Work on moving bar with speed, while maintaining position

Conditioning
5 Rounds For Time
3 Squat Clean 225lb/135lb
15 Wall Balls 20/14lb
3 Power Clean 225lb/135lb
12 T2B

WOD Notes: Clean weight is 75% of your 1RM. Rx’d for wall balls is 10′ (black line). Scaling for T2B are hanging knee raises.

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10/29/2013 – WOD

Strength
Shoulder Press – 1×5 (70%), 1×3 (80%), 1×2 (85%), 3×1 (95-100%), 1xME (70%)
—Work up to a 1RM, then do 1 set of max reps @ 70%

Conditioning
6 Rounds For Time
1 Handstand Walk 30 ft. (5 mats)
12 KB Swings 88/53lb
300m Row

WOD Notes: Scaling for Handstand Walks are 3 Wall Climbs. You should aim for 7-10 reps on the max effort set of shoulder press.

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Lauren doing 30’ Handstand Walk unbroken

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Ross squatting a lot of weight!

10/28/2013 – WOD

Strength
Back Squat – 5×3
—Start @ 80% & work up to 90%

Conditioning
5 Rounds
5 Hang Power Cleans 225/155lb
1 Rope Climb 20′
12 GI Janes
—Rest 2 minutes between rounds

Midline
3×12 GHD Sit-ups (tempo) or 3×25 Weighted Sit-ups

WOD Notes: This is an interval style WOD where each round must be all out! HPC weight is 80% of your 1RM. Scaling for rope climbs are 10 ring rows or 1 lap sled pull. Try to choose a bar height that is at least 4 inches above your reach. Subtract 8 minutes of rest from your total time.

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10/26/2013 – WOD

Skill/Strength
A) Snatch Practice off blocks (below knee) – 10 min
B) Pendlay Rows 3×10 (heavy)

Conditioning
Complete For Time
25 Burpees
800m Run w/ 20/14lb medball
25 Burpees
15 Tire Flips
25 Burpees
1500m Row

WOD Notes: You may complete WOD in any order & make sure to dress warm for the run.

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Mary cheering on all Ceilings!

10/25/2013 – WOD

Strength
Front Squat 5×3 @ 85%
—Work on wider grip, create torque in shoulder by bending bar

Conditioning
“Reverse Biking Helen”
3 Rounds For Time
12 Pull-ups
21 KB Swings 53/44lb
800m Bike

WOD Notes:  If you haven’t done “Helen” before or want to do it again & compare your time you may also do that. “Helen” is 3 rounds for time of: 400m Run, 21 KB Swings 53lb, 12 Pull-ups. Compare to 4/23/2013.

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10/24/2013 – WOD

Strength
Push Press – 1×5 (70%), 1×3 (80%), 1×2, (85%), 3×1 (95-100%), 1xME (75%)
—Work up to a heavy 1RM, then do 1 set max reps @ 75%

Conditioning
For Time
100 Double Unders
40 Wall Balls 20/14lb
20 T2B
75 Double Unders
30 Wall Balls 20/14lb
15 T2B
50 Double Unders
20 Wall Balls 20/14lb
10 T2B
250m Sled Drag 45/25lb

WOD Notes: Scaling for double unders are 50, 30, 20 by round or 300, 200, 100 singles by round. Rx’d for wall balls is 10′ for men & women. The WOD ends with a 250m sled drag immediately following the 10 T2B.

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10/23/2013 – WOD

Strength
Clean – 1 EMOM for 10 Minutes
—Start @ 70% & work up to 95%. Full squat is preferred.

Conditioning
3 Rounds For Time
10 Deadlifts 315/205lb
2 Rope Climbs (20′)
Row 600m

Assistance
3×10 Weighted Back Extensions

WOD Notes: Deadlift weight is (67-70%) 1RM. You may scale rope climbs to 15′ or you may also do 1 lap sled pull, or 10 ring rows/rope climb. You may not touch n go any reps on the deadlifts for this WOD (must pull from a dead stop each time).

Announcement: I still have a few older shirts available for $15 that I’m trying to sell. New shirts, sweatshirts, sweatpants are in the process of being designed. Radbars (paleo/zone bar) are available to purchase for $3.50 if you’re interested. Zukay Live Foods will be supplying Rage with their Raw Fermented Drinks soon as well.

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Joan repping out burpee box jumps!

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Lauren monkeying her way up the rope!

10/22/2013 – WOD

Strength
Bench Press (normal grip) – 6×2
—Start at 80% & work up to a heavy 2RM

Conditioning
8 Min AMRAP Ladder
1 Burpee Box Jump 24/20″
1 Power Snatch 135/95lb
2 Burpee Box Jumps 24/20″
2 Power Snatches 135/95lb
3 Burpee Box Jumps 24/20″
3 Power Snatches 135/95lb
*Keep climbing ladder for the remainder of 7 minutes
—Rest 5 minutes
1 Min Air Dyne For Total Calories or Distance

Midline
Accumulate 2 minutes in a L-Sit, Reverse Sorenson Hold, or Weighted Plank

WOD Notes: Power Snatch weight is 65% of 1RM power snatch. Score = total reps.  Approach this WOD as a controlled sprint. Make sure to set up properly before each snatch (lower hips with each rep if you touch n go some of them).

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10/21/2013 – WOD

Strength
Back Squat 4×6
—Start @ 70% & work up to a heavy 6RM

Conditioning
“Rally in the Valley” – WOD #1
12 Min AMRAP 
1200m Run
30 Thrusters 135/95/65lb
Max Meters on the Rower

WOD Notes: The first scored event is the 800m run. The 2nd scored event is max meters on the rower. The goal is to be able to get a few hundred meters on the rower, so make sure thruster weight isn’t too heavy or too light.

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“Rally in the Valley” Results

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Saturday’s Ragers!

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Kurt repping out T2B!

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Chris tossing 45lb stone around like a paper weight!

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Candy making 65lb lunges look easy!