Author Archives: jordy

1/3/2015 – WOD

Conditioning
For Time
10 Ring Muscle-ups
50 Burpees
10 Ring Muscle-ups
50 KB Swings 70/53lb
10 Ring Muscle-ups
50 Cal Row

WOD Notes: Scaling for MU include: Advanced: Scale reps or 7-10 Banded Bar MU, Intermediate: 10-15 Strict PU/10-15 Ring Dips (banded)/Push-ups, Novice – 20 Slam Balls 50/35lb. Advanced/Intermediate are for those athletes who are close to getting a Muscle-Up. If you are close to a MU and want progressions ask one of the coaches. Sundays are also good days to come in to practice them. A prerequisite is having at least 5-7 strict pull-ups & Ring Dips. The 2015 CF Games Open is rapidly approaching and you bet MU will be one of the required movements!

Announcements
1) “Whole 30 Challenge Meeting” – Today @ 11:15am
2) CrossFit Kids is Sunday at 4pm (Jan 4). Please let me know if you plan on bringing your kids.

1/2/2015 – WOD

Strength
Front Squat – 20 Min to Find a 1RM, then do 2×5 (heavy as possible)

Conditioning
5 Rounds For Time
1 Rope Climb 20ft
4 Power Snatch 165/105lb
6 Push Jerk 165/105lb
8 Front Rack Lunges 165/105lb

WOD Notes: Use same weight for all 3 movements. Should be 75% of 1RM power snatch. Time domain for this WOD is 10-15 minutes. Scaling for RC are 7 strict PU or 4 up/downs.

Announcements
1) “Whole 30 Challenge” – Lets make 2015 an even better year by kicking off the New Years by participating in the “Whole 30” Nutrition Challenge. We will be having a meeting this Saturday at 11:15am (right after the 10am class). The meeting will last 30-45 minutes. If you cannot make the meeting, you will have to get the details from one of the coaches. We had amazing results last year and 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. The most important ones are waist/hip. There will be a baseline WOD that we will re-test at the end of the challenge. You will be able to see if eating healthy affects your performance in addition to improving your physique.
2) CrossFit Kids is Sunday at 4pm (Jan 4). Please let me know if you plan on bringing your kids.

1/1/2015 – New Years Day

Open Gym 10-1pm

Happy New Year!

12/31/2014 – NYE WOD

Strength
Clean (full) – 15 min to find a heavy 3RM touch n go
—Try to get at least 3 sets in at 85%+

Conditioning
15 Min AMRAP
20 Wall Balls 20/14lb
15 Box Jumps 24/20″
12 C2B Pull-ups
5 Power Cleans 225/135lb

WOD Notes: PC weight is 77% of 1RM power clean. You may scale C2B to chin over bar if that will help you keep moving consistently. Goal is to get 5+ rounds.

Schedule This Week
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/30/2014 – WOD

Strength
Bench Press (tempo) – 5×3 (heavy)
—3 sec count down, 2 sec pause at bottom, explode up. Should be between 75-80%

Conditioning
6 Rounds
6 DB Snatch (alternating) 100/70lb
12 Burpees
300m Row
—Rest 1 min between rounds

WOD Notes: Each round should be 90%+ effort, since you have rest each round. Do not save your energy for the last round. DB Snatch weight should be heavier than normal, but you should still be able to move consistently without failing any reps. You will partner up with another person and stagger about 90 seconds. Subtract 5 minutes at the end.

Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/29/2014 – WOD

Strength
Back Squat – 20 min to work up to a 1RM & 10RM
—Find 1RM first then back it off for 1×10 & find a new 10RM (should be heavier than last week)

Conditioning
For Time
3 Thrusters 115/75lb
3 T2B
10 Double Unders
6 Thrusters
6 T2B
20 Double Unders
9 Thrusters
9 T2B
30 Double Unders
12 Thrusters
12 T2B
40 Double Unders
15 Thrusters
15 T2B
50 Double Unders
*The Rd of 15 is the top of pyramid. Go back down 12/12/40, 9/9/30, 6/6/20, 3/3/10.

WOD Notes: Thruster weight is fairly light, so pick a weight that you can move unbroken except the round of 15 & 2nd rd of 12. Scaling for DU is double the amount of DU each round.

Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/27/2014 – WOD

Strength
Snatch – 15 Min to build to a heavy rep, but not a max
—Beginners will stay light and work on technique

Conditioning
3 Rounds For Time
10 Deadlifts 315/205lb
1 Pull-up Complex (2 L-Sit PU + 4 Strict C2B PU + 6 C2B Kip PU + 8 Reg Kip PU)
30 Burpees
—Rest 1 minute
800m Run

WOD Notes: DL weight is 65-70% of 1RM. The pull-up complex is 20 reps each round. If you cannot do an unassisted strict Pull-up, use a band for 10 strict pu & without a band for 10 kipping pull-ups. You must do 20 pull-ups, however you scale it. Record your 800m run time separately from the WOD.

Schedule: 9am & 10am classes. Open gym 11-3pm.

12/26/2014 – WOD

Strength
Front Squat – 5×5 @ 87.5%
—Use a little heavier than last week

Conditioning
7 Min AMRAP
30 Double Unders
10 Wall Balls 30/20lb
—Rest 3 minutes
3 Rounds For Time
8 Strict HSPU 3″ Deficit
500m Row

WOD Notes: These are both short WOD’s, so really try to push the intensity! Scaling for DU are 60 singles. Rx’d for WB are to the black line. Throw to the gray/red line if you know black will be too high to complete all reps. HSPU are done with 2 45’s on each side with abmat in between. You may decrease the range of motion by using 1 45lb plate, 1 25lb plate, or just an abmat. No kipping is allowed! You may also do 8 DB Push Presses that should be challenging for 8 reps.

Schedule: 9am & 10am classes with Open Gym from 9-3pm.

12/25/2014 – Merry Christmas!

Closed for today!

Friday & Saturday Schedule
9am, 10am classes with open gym from 11-3pm

12/24/2014 – Christmas Eve

OPEN GYM – 9-3pm

—Come in with a game plan! Work on any skills you want to improve, make up the ” Rage 12 Days Of Christmas” WOD, or just come in to socialize (just kidding!).

Schedule For The Rest of the Week
Thurs – Closed
Fri & Sat – 9am & 10am classes. Open Gym 11-3pm