Author Archives: jordy

1/13/2014 – WOD

Strength
Back Squat (week 3) – 5×5 @ 85%
—Make sure to rest at least 2-3 minutes between sets

Conditioning
2 Rounds For Time
40 Wall Balls 20/14lb
800m Run

Midline
Accumulate 3 min in a GHD Sit-up Hold (few sets as possible)

WOD Notes: Rx’d height for wall balls is 10′ (black line) for everyone. You may scale to the gray or red line, but make sure to be consistent with which line you are throwing to. Make sure to keep body weight slightly forward when running & stay light on the feet. Since the CrossFit Games Open is coming up at the end of February, I’m going to start giving you an idea of what an elite/advanced athlete would complete each WOD in. This one is doable in under 10 minutes.

1/11/2014 – WOD

Strength
EMOM for 10 Minutes
a) Deadlift – 2 @ 85% (odd minutes)
b) Weighted Strict Pull-ups (heavy) – 5 (Even minutes)
—Try to move DL with speed while maintaining lumbar curve

Conditioning
15 Min AMRAP
3 Curtis P. Complex 185/115lb
6 Strict T2B
9 lateral burpees over bar

WOD Notes: Curtis P. Complex = (1 pwr clean + 2 alt lunges + 1 push jerk). Weight is 65% of clean n jerk.  NO swinging on the t2B!

Reminder: Original black CF Rage T-shirts are available for $20 & sweatshirts are $40. Also, make sure to get your 5×5 squats in 2x/week!

1/10/2014 – WOD

Strength
Back Squat 5×5 @ 82.5%
—Use same weight as Monday

Conditioning
Make up a WOD that you missed this week or work on any skills you want to improve.

Reminder: Make sure to get in your 2 heavy 5×5 squat days in each week during this squat cycle!!

1/9/2014 – WOD

Strength
Hang Power Snatch – 2×3 (70%), 2×2 (80%), 1×2 (85%), 3×1 (90-100%)
—Work up to a heavy 1RM.

Conditioning
6 Rounds
5 Power Snatch 155/105lb
1 Rope Climb 20′
12 Burpees
—Rest 90 sec between rounds

WOD Notes: This is an interval style WOD where each round is 95-100% effort! Power snatches should be heavy and should be touch n go if possible. Scaling for rope climbs are 10 Pull-ups or 10 Ring Rows.

Reminder: Original black CF Rage T-shirts are available for $20 & sweatshirts are $40.

1/8/2014 – WOD

Strength
Hang Squat Clean – 2×2@70%, 2×2@75%, 2×2@80%, 1×2@85%,1×2@90%
—Work up to a heavy 2RM. Rest 90 sec between sets

Conditioning
100 KB Swings For Time 70/53lb
*EMOM 3 GI Janes

Assistance
4×15 GHD Back Extensions (weighted)

WOD Notes: The WOD starts with 3 GI Janes. Try to use a pull-up bar that is a few inches above your reach. You may scale GI Janes to 2 EMOM.

***We are almost a week into the nutrition challenge. How is everyone feeling so far?

1/7/2014 – WOD

Strength
Bench Press 5×3 (85%) or Bar/Ring Dips 5×6 (Heavy)
—Athletes who are close to a MU should do ring dips. Add weight if 6 reps is too easy

Conditioning
7 Rounds For Time
10 DB Snatch 80/45lb
3 Wall Climbs
35 Double Unders

Midline
4×25 AB Mat Sit-ups (weighted)

WOD Notes: DB Snatches are alternating each arm & you can scale the weight if Rx’d weight is too heavy. Rx’d for the wall climbs is nose to the wall & walking your hands all the way out to starting position (no falling off the wall). You may scale wall climbs to 2 per round or do 2 Laps Bear Crawl/round. Scaling for double unders are 80 singles.

1/6/2014 – WOD

Strength
Back Squat 5×5 @ 82.5%
—Use a slightly heavier weight than last week

Conditioning
For Time
1600m Row or 2 Mile Bike
*Every 2 minutes do 5 Thrusters 165/105lb

WOD Notes: Time domain for this WOD is 8-12 minutes. The WOD starts with 5 thrusters. Thruster weight is a heavy, but not too heavy to where you have to break up thrusters. Getting on and off the rower FAST is critical in this WOD. Time stops when you hit 1600m on the rower or 2 miles on the bike.

Announcement: CF Rage is in 2nd place after week 1 of the Tri County Throwdown!

1/4/2014 – WOD

***No Open Gym Today**
Strength/Skill
12 Min of Power Snatch Practice
—Work up to 80% of 1RM

Conditioning
“Tri County Throwdown WOD’s 1 & 2”
7 Min AMRAP Descending Ladder Of:
18 – Power Snatches (95/65)
18 – C2B Pullups
15 – Power Snatches (95/65)
15 – C2B Pullups
12 – Power Snatches (95/65)
12 – C2B Pullups
9 – Power Snatches (95/65)
9 – C2B Pullups
6 – Power Snatches (95/65)
6 – C2B Pullups
3 – Power Snatches (95/65)
3 – C2B Pullups
*If You Finish Return Back To The Round of 18
—Rest 5 minutes
50 Burpee Box Jumps (24/20″) For Time
*EMOM 5 KB Swings 70/53lb

Announcement: Follow CF Rage tomorrow on http://www.tricountythrowdown.com/ to see the results of week 1. CF Rage will host February 2nd.

Rage Tri County Team – Week 1

1/3/2014 – WOD

***5:30am class is cancelled!
Strength
Back Squat 5×5 @ 80% 1RM
—Use same weight as Monday

Conditioning
6 Rounds (each round is 95%+ effort!)
8 Front Rack Lunges 185/105lb
10 T2B
12 Slam Balls 50/35lb
—Rest 1 min between rounds

WOD Notes: This is an interval style WOD where each round should be fast! Score is total time minus 5 min of rest. Lunges should be heavy and unbroken each round.

Announcements
1) We will be weighing in & getting measurements the next few days. You will record them on a half sheet of paper.
2) 2014 Goal sheets. You will make a 3 month & 6 month goal for 2014 that must be specific, attainable, and measurable.
3) Original Men’s Black Rage Shirts are available for $20.
4) Rx Bars are available for purchase ($3). They are “Whole 30″ approved

1/2/2014 – WOD

***Nutrition Challenge starts today. It’s $10 if you want to be eligible for prizes!
Strength
A) Bench Press – 5×5 (80%)
B) Weighted Chin-ups – 4×6 (heavy)
—Choose a band that will limit you to 6-8 reps if you cannot do an unassisted pullup

Conditioning
“Nutrition Challenge Baseline WOD”
20 KB Swings 88/53lb
30 Wall Balls 20/14lb
40 Burpees
1000m Row
—Rest 5 minutes
Air Dyne Sprints – 6×30 seconds all out (Rest 90 sec between)

WOD Notes: This baseline WOD will be re-tested in February after the Nutrition Challenge. Do your best to go as hard as you can tomorrow, so that you can get an accurate comparison a month later.

Announcements
1) We will be weighing in & getting measurements the next few days. You will record them on a half sheet of paper.
2) 2014 Goal sheets. You will make a 3 month & 6 month goal for 2014 that must be specific, attainable, and measurable.
3) Original Men’s Black Rage Shirts are available for $20.
4) Rx Bars are available for purchase ($3). They are “Whole 30” approved