jordy, Author at Crossfit Rage

12/4/2014 – WOD

By jordyDecember 4, 2014Uncategorized

Strength
Clean (tempo) – 10×1 @ 75-80%
—Same as yesterday for the Snatch. Slow pull off the ground, build speed, & stay over bar while bringing it to hips.

Conditioning
12 Min AMRAP
2 Deadlifts 365/225lb
10 Burpee Box Jumps 24/20″
5 Strict C2B Pull-ups

WOD Notes: DL weight is 75-77% of 1RM. Take extra time if necessary to setup properly before each DL & focus on neutral spine. You may scale C2B to Chin over bar.

Reminder: No classes this Saturday! We will be over at CrossFit Kazam (75 Industrial Parkway, Unit C, Pottstown, PA 19464)

Ed blowing up the forearms!

Strength
Snatch (tempo) – 10×1 @ 75-80%
—Pull to above the knee must take at least 2 sec. Build speed throughout lift. This will force you to be patient, engage hamstrings, & not pull early with arms. Full squat is preferred.

Conditioning
6 Rounds (each round is 95%+ effort)
5 Power Snatch (75% 1RM Power Snatch)
15 Wall Balls (unbroken) 30/20lb
300m Row
—Rest 90 seconds between rounds

Assistance
Accumulate 3 minutes in a reverse GHD Sit-up Hold

WOD Notes: Power snatches must be touch n go. There is a 10 burpee penalty for each time you break up the wall balls that you will do after the workout if necessary. Rx’d height is black line for men & women. Score = total time minus 7.5 minutes.

Handstand fun!

12/2/2014 – WOD

By jordyDecember 2, 2014Uncategorized

Strength
Bench Press (deload) – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—If you feel strong today you can go for a new 1RM, if not test at the end of the wk.

Conditioning
15 Min AMRAP
40 Double Unders
2 (Pwr Clean + Hng Power Clean + Jerk) 235/145lb
12 T2B

Midline
Acccumulate 3 Minutes in L-Sit/Knee-up Hold

WOD Notes: Scaling for DU are 100 singles. BB weight should be 75-80% of 1RM CnJ. You may scale the reps down to 8-10 for T2B if 12 is going to slow you down significantly.

Announcements
1) I’m ordering Mil Spec Jump Ropes this week, so let me know if you want one ASAP! They come in all colors ($35)
2) No classes this Saturday! CrossFit Kazam is hosting an 8am (beginner), 9am, 10am, 11am classes (Partner WOD)
3) RX Bars are now $2.50

Lots of Bench Press PR’s today!

Coach Dan relaxing

12/1/2014 – WOD

By jordyDecember 1, 2014Uncategorized

Strength
Back Squat – 20 Min to Work up to a 1RM

Conditioning
5 Rounds For Time
8 DB Snatches (altnernating) 100/70lb
10 Goblet Squat (w/DB) 100/70lb
12 Burpees

WOD Notes: You must go right into the goblet squats after the last DB Snatch. I would recommend holding the DB (horizontally) with both hands. DB Snatches should be a little heavier than normal.

“Soft” Opening is Saturday Dec 6th!

11/29/2014 – WOD

By jordyNovember 29, 2014Uncategorized

Strength
Bench Press 5×5 @ 90%
—Last day of this cycle

Conditioning
14 Min AMRAP
7 Power Snatch 135/95lb
7 HSPU (45’s & ABmat)
7 OHS 135/95lb
7 C2B Pull-ups

WOD Notes: Power Snatch weight is 60-65% of 1RM. You may scale HSPU to 7 DB Push Presses. You may do 7 front squats if mobility is limited for OHS.

11/28/2014 – WOD

By jordyNovember 28, 2014Uncategorized

Strength
Back Squat – 5×3 @ 92.5%
—Same as Monday

Conditioning
For Time
10 Deadlifts 315/205lb
1 Rope Climb 20ft
8 Deadlifts
1 Rope Climb 20ft
6 Deadlifts
1 Rope Climb 20ft
4 Deadlifts
1 Rope Climb 20ft
2 Deadlifts
1 Rope Climb 20ft
Rest 1 Minute
Row 1K

WOD Notes: Deadlift weight is 65-70% of 1RM. Scaling for RC are 3 up/downs or 8 kipping Pullups. Record separate time for 1k row.

Happy Thanksgiving!

11/27/2014 – Thanksgiving WOD

By jordyNovember 27, 2014Uncategorized

Conditioning
Complete with a partner for time:
200 Burpees (you may work at same time)
200 OH Walking Lunges with 45/25lb plate (partner does 10 hollow rocks before switching)
100 Slam Balls 50/35lb (partner hold plank for 20 sec)
50 Box Jump/Crawl Under PVC (alternate one at a time)
30 Bear Complex 155/105lb
Row 1k (split 500/500)

WOD Notes: You may break up the reps anyway you want, but try to split up the reps evenly between the two of you. Bear Complex weight should be about 50% of your 1RM CnJ.

11/26/2014 – WOD

By jordyNovember 26, 2014Uncategorized

Strength
Snatch – 1 every 45 sec For 6 Minutes (1 Snatch Pull + 1 Full Snatch) @ 80%+
—You may reset quickly between the pull & snatch. Focus on staying over bar while bringing bar back to the hips.

Conditioning
3 Rounds For Time
15 Push Jerk 155/105lb
6 Strict C2B Pull-ups
30 Wall Balls 20/14lb
6 Strict C2B Pull-ups
60 Double Unders

WOD Notes: Push Jerk weight is 50% of your 1RM (you should be able to do all 15 reps unbroken). Use a band that will challenge you for 6 strict pull-ups. Scaling for DU is 150 singles.

Schedule This Week
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm

11/25/2014 – WOD

By jordyNovember 25, 2014Uncategorized

Strength
Bench Press – 5×5 @ 90%
—Week 5. Use slightly heavier than last week

Conditioning
6 Rounds
5 Power Cleans (75% of 1RM)
10 Lateral Burpees over Bar
15 Cal Row
—Rest 1 minute between rds

Midline
4x ME Weighted GHD Sit-up Hold (slightly heavier than last wk)
—Focus on pulling ribs down/maintain hollow position/don’t arch low back

WOD Notes: Each round should be 95% effort. Try to touch n go as many reps as possible on the cleans and transition fast to the rower. You will have to partner up with someone else and stagger about 90 seconds. If super crowded, you may run 250m instead of rowing 15 calories (especially if you missed yesterday).

Schedule This Week
Monday & Tuesday – Normal Schedule
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm.

11/24/2014 – WOD

By jordyNovember 24, 2014Uncategorized

Strength
Back Squat – 5×3 @ 92.5%
—A little heavier than last week

Conditioning
For Time
50 KB Swings 70/53lb
50 T2B
Run 1 mile

WOD Notes: You may scale the WOD by doing 5 Rd of 10 KB Swings/10 T2B.