Author Archives: jordy

8/6/2013 – WOD

Strength
Clean n Jerk – 1 Every 45 sec For 6 Minutes @ 80% of 1RM
—Squat clean is preferred (Total of 9 reps)

Conditioning
6 Rounds For Total Working Time
4 Clean n Jerk 205/125lb
Run 250m All Out
—Rest 90 seconds between rounds

Midline
Tabata L-Sit, Weighted Plank, GHD Hold (choose one)

WOD Notes: Weight for the clean n jerk should be 70% of 1RM. You may power clean n jerk all the reps. This WOD is designed to increase your lactate threshold, so sprint all of the runs, attack each round, and do not conserve energy. Score is total time minus 7 1/2 minutes of rest.

8/5/2013 – WOD

Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 2×3 (90%)
—Find a heavy 1RM & 3RM.

Conditioning
20 Back Squat 225/155lb
40 GI Janes (4-6″ above reach)
60 KB Swings 70/53lb
Row 1K

WOD Notes: Back squat weight should be 60% of 1RM in the WOD. You should not have to break up the 20 squats into more than 2 sets & you may use a rack if necessary. You may use momentum from the jump to pull your chin over the bar or you may hang & kip yourself up.

Reminder: 7pm classes have been added to the schedule for Monday & Wednesday.

Lots of PR’s today!! Great job everyone!!

Pat pushing through the burpees!

Upcoming Events/Competitions

Here’s a list of upcoming events/competitions. Let me know if any of you are interested in attending any of these.

1) August 24th-25th – Olympic Lifting/Gymnastics Cert @ South Mountain CrossFit. Click on link to sign-up. Only a few spots left! http://shop.powermonkeyfitness.com/Clinics-s/1990.htm
2) September 7th – CrossFit 215 are having a partner competition. Click on the link for details. http://partnerthrowdown.eventbrite.com
3) Saturday, October 19th – (RX Division) 9:00am start
Sunday, October 20th – (Scaled Division & Masters 40+ Division) 9:00am start

***SMCF is excited to host their 1st Annual RALLY in the VALLEY, a fun, friendly, competitive throwdown to determine the top performing male and female athletes of the day.

Day 1 will consist of events for the Male and Female RX Division.
Day 2 will consist of events for the Male and Female Scaled Division as well as the Male and Female Masters Division (40+ age group).

Both days will be a challenge of a series of physical tests to determine which athletes are able to prove their strength, endurance, and stamina earns them a spot on the podium. Each day will consist of at least 3 events, including a final workout for the top athletes in each Division. Movement standards for each division will be posted within the next week. Sign-ups begin August 9th. There will be a cap on 60 athletes per Division.

Where: South Mountain CrossFit, 2125 28th Street SW Suite 500, Allentown, PA 18103

8/3/2013 – WOD

Conditioning
4 Rounds For Time
8 Thrusters 155/105lb
15 Toes To Bar
400m Run

8/2/2013 – WOD

Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 3×3 (90%)

Conditioning
7 Min AMRAP Ladder
1 Power Snatch 155/105lb
2 Burpee Box Jumps 24/20″
2 Power Snatch 155/105lb
4 Burpee Box Jumps 24/20″
3 Power Snatch 155/105lb
6 Burpee Box Jumps 24/20″
***Follow pattern until the 7 min time cap is up
—Rest 5 minutes
250m Sled Drag For Time 90/45lb

WOD Notes: Power snatch weight should be 75% of 1RM. Make sure you setup properly before each snatch and lower hips on each rep if you decide to touch & go some of the reps.

8/01/2013 – WOD

Strength
Bench Press – Work up to a heavy 1RM then do 4×2 (90% 1RM)

Conditioning
10 Min AMRAP
4 Strict Chest to Bar Pull-ups
8 Deficit HR Push-ups (hands on 25lb plate)
12 Overhead Walking Lunges (70/53lb KB)
—Rest 3 minutes
3x (1 minute AMRAP Tire Flips)

WOD Notes: Scaling for strict chest to bar pull-ups are strict chin over bar. If you do not have unassisted strict pull-ups choose a band that will challenge you on the 4th rep each round. No kipping allowed. Scaling for deficit HR Push-ups are regular HR push-ups on your knees. For the overhead lunges, you may use a plate if you don’t feel comfortable using a kettlebell.

Blaire working on unassisted pull-ups!

7/31/2013 – WOD

Strength
Hang Squat Clean – 2 EMOM for 7 minutes @ 80%

Conditioning
Row 1000m For Time
—Rest 3 minutes
3 Rounds For Time
10 Deadlifts 275/175lb
50 Double Unders (sub 150 singles)
—Rest 3 minutes
Bike 1 Mile For Time

7/30/2013 – WOD

Strength
Press Complex 5x (1 Strict Press, 2 Push Press, 2 Push Jerk) @ 95% of 1RM Press

Conditioning
1 Rope Climb 20′
10 KB Swings 88/53lb
Run 250m
2 Rope Climbs 20′
15 KB Swings 88/53lb
Run 400m
3 Rope Climbs 20′
20 KB Swings 88/53lb
Run 800m
2 Rope Climbs 20′
15 KB Swings 88/53lb
Run 400m
1 Rope Climb 20′
10 KB Swings 88/53lb
Run 250m

WOD Notes: This WOD will definitely test your grip strength & will force you to be efficient with rope climbs, so don’t plan on climbing them “Legless” like the games, haha. You may scale rope climbs by only climbing 15′ or you can pull the sled hand over hand 1 lap (60 ft) for each rope climb.

Community Notes: A special thanks to everyone who supported me this past week at the CrossFit Games! I’m so thankful to have such a wonderful group of people at Rage who are so loving & caring. Don’t expect to see a lot of demonstrations this week, since my body is completely beat up right now, haha. I hope you all are inspired to take your fitness to the next level as we move towards the 2014 CrossFit season. Also, congratulations to Kolby Stein for placing 4th at the 2013 CrossFit Kids Teen Gauntlet Results. Below is a pic of one the highlights of my 2013 CrossFit Games.

Final rope climb of the “Legless” event at the 2013 CrossFit Games.

Shannon doing 35lb KB Swings!

7/29/2013 – WOD

Strength
Back Squat 5×3 (85%)

Conditioning
5 Rounds For Time
5 Power Cleans 225/135lb
10 Bar Facing Burpees
15 Wall Balls 20/14lb

7/25/2013 – WOD