Author Archives: jordy

1/14/2015 – WOD

Strength
Snatch – 1 every 90 sec for 9 min (1 Sq Snatch + 1 Hi Hang Snatch + 1 OHS)
—7 total sets. Work between 70-80% of your 1RM

Conditioning
“2015 Wodapooloza WOD #1”
3 Rounds For Time
21 C2B Pull-ups
15 Strict Handstand Push-ups (level)
9 Squat Snatches 155/135/105/75lb

WOD Notes: Scaling for C2B pull-ups are chin over bar. You may scale the number of pull-ups (12-15) each round if necessary if you aren’t using a band. Scaling for strict HSPU are DB Push Presses. You should choose a weight that you will have to break up into 2 sets each round. You may scale Squat Snatches to Power Snatches if mobility is limited in the bottom of OHS. Squat snatch weight is 60% of 1RM and power snatch weight is 67-70% of 1RM Power Snatch. Do HSPU against wall where rowers are if possible.

1/13/2015 – WOD

Strength
Bench Press – 15 Minutes to find a heavy 1RM, 3RM, 5RM, 10RM
—Try to only do 1 set for each rep scheme

Conditioning
“Wodapooloza WODS 8 & 7”
10-8-6-4-2
Burpee Box Jump Overs 30/24″
DB Split Snatch (alternating arms) 100/70lb
—Rest 5 minutes
40 T2B
30 Cal Row
20 (step) Overhead Lunge 170/120#

WOD Notes: Both these WOD’s are short (think under 10 minutes) so try to push the intensity! You must face the box for the burpee/BJ overs. You do not have to alternate which leg you split each time, but you must alt arms. You may scale the OH lunges to front rack lunges if necessary. It should take no more than 2 sets to complete 20 steps.

Nicole & Dan post-wod

1/12/2015 – WOD

Strength
Back Squat – 1×20 @ 65-67%
—Do a few lighter warm-up sets before attempting the 20 reps

Conditioning
For Time – “2015 Wodapooloza WOD #4 (w/o swimming)”
60 Sec L-Sit Hold
45 Wall Balls 20/14lb to 12/11ft
1200m Row
45 Wall Balls 20/14lb to 12/11ft
60 Sec L-Sit Hold

Extra Skill Work
100 Parallette Pass-Through For Time

WOD Notes: Accumulate 60 sec in an L-Sit on the parallettes. Rx’d is (2) 45# plates stacked on top. If heels touches plates time stops. You may scale to (1) 45# plate or you may hold a tuck for 90 seconds (not 60). WB weight is normal but aim for a higher target than usual. Think about bringing arms down while ball is in the air to save your shoulders.

Schedule Changes This Week
Mon-Thurs: Normal Schedule
Friday AM is normal as well. Fri PM there will only be a 4pm class, with open gym from 5-6pm.
Saturday – 10am class only. Open Gym 11-1pm.

1/10/2015 – WOD

Conditioning
20 Min AMRAP
6 DB Snatches (alternating) 80/50lb
8 Overhead Walking Lunges 80/50lb
10 Goblet Squats 80/50lb
12 GI Janes
20 Cal Row

Extra Skill Work
20 Muscle-Ups For Time or Practice MU transitions

WOD Notes: Use the same DB weight for the snatches/lunges/squats if possible. We will stagger heats 1 minute due to the rowers. The goal is to get 4-5 rounds on this one.

Reminder: CF Kids is tomorrow at 4pm. Let me know if you plan on bringing kids in. Open gym tomorrow 1-4pm.

1/9/2015 – WOD

Strength
Front Squat (pause) – 7×2
—Start @ 70% & work up to a heavy 2RM

Conditioning
4 Rounds For Time
3 Thrusters 205/125lb
30 Double Unders
—Rest 1 minute
3 Rounds For Time
6 Thrusters 165/105lb
40 Double Unders
—Rest 2 minutes
2 Rounds For Time
9 Thrusters 135/95lb
50 Double Unders

***Score is total time minus 3 minutes.

WOD Notes: Thrusters (77%, 62%, 50% by round) must be unbroken, so pick 3 different weights that are challenging. Scaling for DU are double the amount of DU. You have 3 minutes total of built in rest within this WOD, so try to sprint each mini workout.

1/8/2015 – WOD

Strength
3 Position Clean – (Hips + Above Knee + Below Knee) – 7×1
—Start @ 65% & work up to a heavy complex. You must hang on to bar for all 3 reps.

Conditioning
21-15-9
Sumo Deadlifts 275/185lb
C2B Pull-ups
Bar Facing Burpees
—Rest 3 minutes
Ski Erg – 500m For Time (compare to row time on Tues)

Assistance
3×8-10 Strict Pull-ups (weighted for advanced)

WOD Notes: Time domain for this WOD is 6-10 minutes, so think about moving at a high intensity. DL weight should be heavy enough to where you have to break it up once each round (about 60% of 1RM). Sumo DL require much more glute/hip activation (less stress on low back), so make sure to drive knees out with each pull. You may scale pull-ups to chin over bar if necessary.

*CF Kids is this Sunday at 4pm – Please let me know if you plan on bringing kids

1/7/2015 – WOD

Strength
3 Position Snatch (Hips + Above Knee + Below Knee) – 7×1
—Start @ 65% & work up to a heavy complex. You must hang on to bar for all 3 reps.

Conditioning
12 Min AMRAP
3 Power Snatch 145/100lb
6 OHS 145/100lb
9 T2B
12 Box Jump Overs 24/20″

Assistance
3×12 Weighted Back Extensions (barbell on back)

WOD Notes: Snatch weight is 62-65% of 1RM Power snatch. After 3rd Snatch, go right into the 6 OHS without dropping the bar. Athletes who cannot overhead squat with adequate form will do power cleans/front squats with the 62-65% of 1RM Power clean to maintain the stimulus/intensity of the WOD.

Dan doing some row intervals

1/6/2015 – WOD

Strength
Bench Press (close-grip) – 5×5
—Start @ 75% & work up to a 5RM

Conditioning
3 Rounds For Time
10 Power Cleans 185/115lb
2 Rope Climbs 20ft
10 Push Jerks 185/115lb
—Rest 3 minutes
500m Row For Time

Extra Work/Midline
a) 5×5 Strict Parallette Handstand Push-ups (not for time)
b) Accumulate 3 minutes in an L-sit/Tuck

WOD Notes: Barbell weight is 62-65% of 1RM PC or PJ. Use same weight for both movements. Scaling for RC are climbing to 15ft, 6 up/downs or 12 Strict Pull-ups (choose a band where you will have to break up pull-ups into 2 sets). Record 500m row time as well.

Reminder: It isn’t too late to participate in the “Whole 30” Nutrition Challenge. Cost is $10 if you want to be eligible for prizes. RX Bars are “Whole 30” approved!

Welcome Tisha!

1/5/2015 – WOD

Strength
Back Squat (Pause) – 5×3 (start at 75% & work up to a heavy 3RM)
—Hold the bottom of squat for a count of 3 sec. Drive knees out as you descend into the bottom.

Conditioning
For Time – “Whole 30 Baseline WOD”
100 Cal Row
75 Burpees
50 Wall Balls 30/20lb

WOD Notes: We will repeat this WOD exactly 30 days from now to see if the Whole 30 Nutrition Program helped with your overall performance. This WOD will involves little technique (compared to the snatch/clean n jerk) and is a great test of endurance/stamina. The WB weight should be heavier than normal, but I will let you choose the weight for once. We will stagger a 2nd heat 6 minutes behind if class is large.

Announcement:
1) The “Whole 30″ Nutrition Challenge starts today! We had amazing results last year and I am looking forward to everyone doing it again this year. The challenge costs $10 – all of this money will go to prizes for the winners. You may also participate for free, but you won’t be eligible for prizes. It will go from Jan 5 – Feb 5. No measurements be taken this year unless you want to do them on your own, however we will have a scale at Rage to do weigh-ins. You will be able to see if eating healthy affects your performance in addition to improving your physique.

2) Goal Setting – Think about some goals you want to accomplish in 2015. They can be performance related (such as snatch 200lb) or they can be related to weight loss/weight gain, etc. Write down (3) 3 month goals & (3) 6 month goals. You will have the option of writing them down on the whiteboard at Rage if you want. Make sure they are specific & realistic.

5:30am class stretching

1/4/2015 – Open Gym

1) Open Gym 1-4pm
2) CF Kids 4pm