Author Archives: jordy

11/27/2013 – WOD

Strength
Clean Complex – 5x (1 Sq Clean + 1 Hang Sq Clean + 1 High Hang Sq Clean)
—Work up to a heavy complex

Conditioning
8 Min AMRAP Ladder
1 Deadlift 225/155lb
1 GI Jane
2 Deadlifts
2 GI Janes
3 Deadlifts
3 GI Janes
*Keep climbing ladder until 8 minutes is up

Assistance
4×12 Weighted Back Extensions (BB on back)

WOD Notes: Deadlift weight is about 50% of your 1RM (light), since I want you to be able to move throughout the entire workout. Scaling for GI Janes is a burpee/pull-up attempt.

Guess who this is?

Laura crab-walking her bar back after the WOD!

11/26/2013 – WOD

Strength
a) Split Jerk – 5×1 @ 85-90%
—Work technique & speed under the bar
b) Shoulder Press – 3×5 (Heavy)

Conditioning
For Time
21 Push Jerk 155/105lb
Row 800m
15 Push Jerk 155/105lb
Row 500m
9 Push Jerk 155/105lb
Row 300m

Midline
3×12 GHD Sit-ups (Tempo) or 3×20 Weighted Sit-ups

WOD Notes: Use 60% of 1RM overhead. Push Jerks are preferred but you may push press if necessary. Rows should be at a controlled fast pace except last one is all out!

11/25/2013 – WOD

Strength
Back Squat – 5×3 @ 85%
—3rd rep you must pause at the bottom for 2 seconds

Conditioning
3 Rounds For Time
20 Back Squat/Front Squat/OHS  (185/155/115lb)
25 Burpees
50 Double Unders

WOD Notes: You will do back squats the 1st rd, front squats the 2nd rd, & OHS the 3rd rd. Use about 55% of your 1RM. Scaling for 50 DU are 125 singles or 25 DU.

Announcement: Thanksgiving (11/28) there will only be a 9am class, with open gym from 10-12pm. Friday (11/29) there will only be 9am & 10am classes with open gym from 11-2pm.

11/23/2013 – WOD

Conditioning
20 Min AMRAP
4 BB Complex (1 DL + 1 squat clean + 1 front squat + 1 jerk) 185/115lb
250m Run ( with 20/14lb med ball)
12 C2B Pull-ups

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!

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!

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.

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.

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.

Jackie before running half marathon! Congrats!

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!