Monthly Archives: October 2013

10/19/2013 – WOD

Conditioning – (Compare to 8/10/2013)
For Time
10 Strict Pull-ups
10 Shoulder Press 115/75lb
10 Overhead Walking Lunges 115/75lb
Run 800m
20 Chest To Bar Pull-ups
20 Push Press 115/75lb
20 Front Rack Walking Lunges 115/75lb
Run 800m
30 Chin Over Bar Pull-ups
30 Push Jerk 115/75lb
30 Behind the Neck Walking Lunges 115/75lb
Run 800m

WOD Notes: Weight used for the Overhead should be about 55-60% of your 1RM Shoulder Press. The same weight must be used for the overhead movements & Lunges. You may use a plate to scale the overhead lunges, since that will be the most challenging.

***I will not be there to run the classes tomorrow, since I decided to compete in the “Rally In The Valley” (last minute decision). The 9am class will do the WOD open gym style & Jeff will run the 10am class. Sorry for the late notice!

10/18/2013 – WOD

Strength
Snatch Complex – 7x (1 Squat Snatch + 1 Hang (below knee) + 1 High Hang)
—Start @ 60% & work up to a moderately heavy complex.

Conditioning
6 Rounds
3 Heavy Unbroken Snatches
6 Lap Shuttle Run Sprint (60 yards)
—Rest 2 minutes between sets

WOD Notes: Each round must be 100% all out! Times should be under 1 minute each round. Shuttle run starts under pull-up rig, which you will run to the end of the mats right before rowers & touch your hand on the ground (1 lap). You will run 6 laps each round. Snatches should be touch n go, which they should be challenging, but not too heavy. You may choose between squat or power snatch.

Reminder: This weekend Oct 19th & 20th is the “Rally in the Valley” at SMCF! Ragers that are competing are: E. Hill, Dan, Jenny K, Mary, & Rachel on Saturday. Kurt, Candy, Chris are on Sunday. Show your support by cheering them on if you don’t have any plans. Let me know if you need directions.

10/17/2013 – WOD

Strength
1 1/4 Front Squat 6×2
—Use 75-80% across all 6 sets

Conditioning
3 Rounds For Time
20 Wall Balls 20/14lb
2 Squat Cleans 225/155lb
20 Burpees
2 Squat Cleans 225/155lb
20 T2B
2 Squat Cleans 225/155lb

WOD Notes: Squat Clean weight is 75% of 1RM. The black line (10′) is Rx’d for men & women. You may scale to the gray line (9.5′) or red line (9′). Scaling for T2B are hanging knee raises.

Reminder: This weekend Oct 19th & 20th is the “Rally in the Valley” at SMCF! Ragers that are competing are: E. Hill, Dan, Jenny K, Mary, & Rachel on Saturday. Kurt, Candy, Chris are on Sunday. Show your support by cheering them on if you don’t have any plans. Let me know if you need directions.

10/16/2013 – WOD

Strength
Deadlift – EMOM for 8 min @ 85% 1RM
—Focus on mechanics & speed.

Conditioning
For Time
30 KB Swings 88/53lb
800m Row
25 KB Swings 88/53lb
600m Row
20 KB Swings 88/53lb
400m Row
15 KB Swings 88/53lb
200m Row

Assistance
3×15 Weighted Back Extensions

WOD Notes: Make sure to set-up KB near rower to minimize transition time. KB should be a little heavier than normal if possible. Assistance work should be done with a barbell behind the neck in the low bar position.

10/15/2013 – WOD

Strength
Shoulder Press 6×2
—Start at 75% & work up to a heavy 2RM

Conditioning
10 Min AMRAP
5 HSPU 7/4″ Deficit
25 Double Unders
*3 Hang Power Cleans 205/135lb @ top of every minute
—Rest 5 minutes
3 Mile Air Dyne for Time (with partner)

WOD Notes: For the strength portion, you may work up to a heavy hang power clean instead of doing shoulder presses if shoulders are sore from yesterday. Hang Power Clean weight should be about 75% of 1RM in the WOD. Scaling for Double Unders are 12 Double Unders or 60 Singles. Scaling for HSPU are Push Presses @ 60% of 1RM, or elevated HSPU with foot on a box. Only one partner may work at a time for the 3 miles on the AD. I would suggest doing an interval style 30 sec on / 30 sec off & focus on sprinting each effort!

10/14/2013 – WOD

Strength
Back Squat – 3×10
—Start @ 70% & work up to a heavy 10RM

Conditioning
4 Rounds For Time
10 Thrusters 135/95lb
15 SDLHP 70/53lb KB
Run 400m

Midline – 4×12 GHD Sit-ups (Tempo)

WOD Notes: Thruster weight should be moderately heavy, which you should be able to get all 10 reps unbroken each round, but the last round should challenge you.

10/12/2013 – WOD

Strength
Snatch – Work up to 85% and do 1 EMOM for 7 minutes
—Full Snatch is preferred if mobility allows

Conditioning
Complete For Time
1 Snatch Complex 155/105lb
5 Lateral Burpees over Bar
7 C2B Pull-ups
3 Snatch Complex
10 Lateral Burpees over Bar
14 C2B Pull-ups
5 Snatch Complex
15 Lateral Burpees over Bar
21 C2B Pull-ups
3 Snatch Complex
10 Lateral Burpees over Bar
14 C2B Pull-ups
1 Snatch Complex
5 Lateral Burpees over Bar
7 C2B Pull-ups

*Snatch Complex = 1 Squat Snatch + 1 Hang Pwr Snatch + 1 OHS

WOD Notes: Snatch complex should be about 65% of 1RM Snatch. Beginners will scale to an even lower weight to practice technique. Scaling for C2B are chin over bar pull-ups.

10/11/2013 – WOD

Strength
Wide Grip Bench Press 5×3
—Start @ 75% and work up to a heavy 3RM

Conditioning
“Tabata” – (20 sec on / 10 sec off for 8 rounds)
KB Swings 70/53lb
—Rest 1 min
HR Push-ups
—Rest 1 min
Tire Flips
—Rest 1 min
Air Dyne (calories/distance)

WOD Notes: You will be at each movement for 4 minutes then switch with 1 min of rest in between. Record total reps for each movement. You may use a partner to flip the tire if necessary.

10/10/2013 – WOD

Strength
Front Squat 6×2
—Start at 75% & work up to a heavy 2RM

Conditioning
5 Rounds For Time
36 Double Unders
18 Wall Balls 20/14lb
9 Toes To Bar
—Row 500m Immediately after finishing last round

WOD Notes: Scaling for double unders are 100 singles or 18 double unders. If t2B are a difficult movement for you, really focus on getting your legs as high as possible with each rep. Time stops when 500m Row is completed.

5:30am class looking like they should be in the “Thriller” music video!

10/9/2013 – WOD

Strength
Clean n Jerk – 15 Min to Work up to a heavy 1RM
—Squat Clean is preferred over power clean
***Ross – 352# Clean n Jerk – IMG_2753

Conditioning
6 Rounds For Time
5 Curtis P. Complex 185/115lb
Run 250m

Assistance
3×12 Weighted Back Extensions

WOD Notes: Curtis P. Complex = 1 pwr clean + 2 lunges + 1 Jerk. Weight used should be 65% of your 1RM CnJ. Make sure to do the assistance work if time permits!

Sue looking great overhead!