Author Archives: jordy

11/22/2013 – WOD

Strength
Back Rack Walking Lunges – 4×12 Steps
—Work up to a heavy 12 steps for at least 2 sets

Conditioning
21-15-9
HSPU
T2B
Box Jumps 30/24″
—Rest 3 minutes
Bike 2 Miles For Time

WOD Notes: Scaling for HSPU are elevating feet up on a box in a pike position or HR Push-ups. You may scale box jumps to a smaller box.

Reminder: Yoga is today @ 6:15pm with Beth. Please bring a mat, foam roller, lacrosse ball, & towel if possible!

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11/21/2013 – WOD

Strength/Skill
A) Find a max weighted strict pull-up
B) “5-10-5” Agility Drill – (3 attempts)

Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
15 KB Swings 70/53lb
2 Rope Climbs 15′

WOD Notes: Rx for wall balls is 10′ (black line). Scaling for rope climbs are 15 Ring Rows/round or 1 lap sled pull.

Reminder: Yoga/Mobility is this Friday (11/22) @ 6:15pm with Beth! Please bring a foam roller, lacrosse ball, or towel if you have one!

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11/20/2013 – WOD

Strength
Deadlift – Work up to a Heavy 5RM – (maintain form)
—All 5 reps must be completed in under 20 sec if you don’t touch n go them

Conditioning
6 Rounds (each rd is all out!)
2 (1 pwr clean + 1 hang pwr clean) @ 85%
20 Lateral Bar Jump Overs
Row 250m (fast)
—Rest 90 sec between rounds

Assistance
Accumulate 3 min in a reverse sorenson’s hold (GHD)

WOD Notes: Clean weight should be 85% of you max pwr clean or hang pwr clean. You must go right from the pwr clean to the hang pwr clean without dropping the bar. Take extra rest if necessary to make sure each lift is successful. Subtract 7 1/2 min at the end of your total time.

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Liz practicing power cleans!

11/19/2013 – WOD

Strength
Bench Press (normal grip) – Find a heavy 1RM, 3RM, & 5RM

Conditioning
75 GI Janes For Time
*EMOM perform 1 Snatch @ 80% 1RM

Midline
Accumulate 2 min in L-Sit or 3 min in ring plank hold

WOD Notes: The WOD starts with 1 Snatch. Squat snatches are preferred in the WOD, but you may do power snatches if mobility is limited in the OHS position.

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11/18/2013 – WOD

Strength
Wide Stance Box Squat – 5×5 @ 70%
—Work on driving hips off box with speed. Don’t worry about going heavy.

Conditioning
5 Rounds For Time
7 Thrusters 165/105lb
Run 250m

Assistance
Prowler Pushes – 4×60′ (Heavy)
—Rest 2-3 minutes between efforts

WOD Notes: Thruster weight should be heavy enough where last rep gets tough each round, but each round should be unbroken.

Announcements
1) Rage will now be selling Zukay Live Raw Fermented Veggie/Fruit Beverages. I have been supplementing these drinks with my training the past month & I highly recommend the Beet or Beet Ginger as a pre-workout. There’s even a lot of research around the humble beet’s large nitrate content, which have been found to help your body utilize oxygen better (and therefore enable you to workout better). They are $3/bottle. Click here for more info: http://zukay.com/
2) Yoga is this Friday at 6:15pm (free to all Rage members) & sign-up sheets are on my desk.
3) Cohesive Tape is available in all colors now for $2/roll, if you don’t like to hook grip because it hurts your thumbs.
4) Rage sweatshirts will be ordered this week. If you are interested, please let me know what size you would like.

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Jackie before running half marathon! Congrats!

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Patrick, Jenn, & Jason @ Fenway Park Spartan Race

11/16/2013 – WOD

Conditioning
Complete With a Partner
100 KB Swings 70/53lb
100 Front Rack Lunges (in place) 115/75lb
100 Double Dutch Burpees
Run 800m
100 Partner Wall Balls over Pull-up Bar 20/14lb
2k Row (must switch every 500m)

WOD Notes: Partner A must hold a plank while partner B is doing KB Swings. Partner A must hang from pull-up bar while partner B is doing lunges. Approach the row as 2x500m all out sprints. Try to divvy up reps equally for the KB Swings & Lunges.

Announcement: Rage will now be selling Zukay Live Raw Fermented Veggie/Fruit Beverages. I have been supplementing these drinks with my training the past month & I highly recommend the Beet or Beet Ginger as a pre-workout. There’s even a lot of research around the humble beet’s large nitrate content, which have been found to help your body utilize oxygen better (and therefore enable you to workout better). They are $3/bottle. Click here for more info: http://zukay.com/

Reminder: Clean n Jerk clinic is today! Good luck to Jenn S, Jason, & Patrick who are competing in the Spartan Race Today in Boston!

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11/15/2013 – WOD

Strength
Front Squat 1×5 (70%), 1×3 (80%), 1×2 (85%), 3×1 (95-100%), 2×3 (85%)
—Work up to a new 1RM, then back off to 85% & do 2×3.

Conditioning
“Make-Up WOD/Open Gym/Skill Practice”
—You may make up a WOD that you missed, work on oly lifts/skills you want to improve, or do extra assistance work. I will be available for help or guidance.

Announcement: Rage will now be selling Zukay Live Raw Fermented Veggie/Fruit Beverages. I have been supplementing these drinks with my training the past month & I highly recommend the Beet or Beet Ginger as a pre-workout. There’s even a lot of research around the humble beet’s large nitrate content, which have been found to help your body utilize oxygen better (and therefore enable you to workout better). They are $3/bottle. Click here for more info: http://zukay.com/

Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (tomorrow) & Yoga (11/22). They are both free to all Rage members! Visitors are also welcome!

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11/14/2013 – WOD

Strength
Wide Grip Pull-ups (weighted) 4×6
—Grip should mimic snatch grip width

Conditioning
5 Rounds For Time
2 Snatch Grip DL @ 120% of 1RM Snatch
1 Pull-up Complex (2 Strict C2B, 4 C2B, 6 Chin2Bar)
40 Double Unders
—Rest 2-3 minutes
6×15 sec sprints on Air Dyne
—Rest at least 60 sec between each effort

WOD Notes: You must reset for all snatch grip deadlifts (no touch n go). The 120% is based off an athlete who is somewhat near their max snatch weight. You may scale pull-up complex 2 ways (if you can’t do unassisted strict pull-ups) by doing either 12 C2B or 12 Chin2Bar. Scaling for Double Unders are 100 singles or 20 double unders.

Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!

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11/13/2013 – WOD

Strength
Squat Clean – 12 Min To Find a 5RM Squat Clean
—All 5 reps must be touch n go & only make a few attempts. Shoot for 80-85%.

Conditioning
For Time
25 Power Cleans 225/155lb
50 Wall Balls 30/20lb
Row 1600m

WOD Notes: Clean weight for the WOD should be 75-80% of 1RM Power Clean. Wall Ball weight should be a little heavier than you’re used to, so you may throw to a lower target if you jump from a 10lb to a 14lb ball.

Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!

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Shayne throwing around 30lb WB like it’s nothing!