jordy, Author at Crossfit Rage

11/15/2013 – WOD

By jordyNovember 15, 2013Uncategorized

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!

11/14/2013 – WOD

By jordyNovember 14, 2013Uncategorized

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!

11/13/2013 – WOD

By jordyNovember 13, 2013Uncategorized

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!

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

11/12/2013 – WOD

By jordyNovember 12, 2013Uncategorized

Strength
Shoulder Press – 5×5 @ 80%

Conditioning
21-15-9
Push Press 155/105lb
T2B
Burpee Box Jumps 24/20″

Midline
4×15 Weighted Sit-ups (3 sec up / 3 sec down)

WOD Notes: Push press weight is 60%. Push jerks will be no reps in this WOD & you must face the box when doing the burpees.

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!

11/11/2013 – WOD

By jordyNovember 11, 2013Uncategorized

Strength
Back Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 4×1 (95-100%)
—Work up to a new 1RM

Conditioning
5 Rounds For Time
6 Back Squat 275/185lb
1 Rope Climb 20′
Run 250m

WOD Notes: Use 75% of 1RM back squat. Scaling for rope climbs will be a 15′ rope climb or 10 pendlay rows each round with a moderately heavy weight.

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

11/9/2013 – WOD

By jordyNovember 9, 2013Uncategorized

Strength/Skill
High Hang Snatch – 6×2
—Start @ 70% & work up to a heavy 2RM or stay light and work speed under bar.

Conditioning
20 Min AMRAP
20 Burpees
20 Wall Balls 20/14lb
Run 400m

WOD Notes: Rx’d for wall balls is 10′ (black line) for everyone.

Reminder: Sign-up sheets will be @ Rage for the Clean n Jerk Clinic (11/16) & Yoga (11/22) next week.

11/8/2013 – WOD

By jordyNovember 8, 2013Uncategorized

Strength
Front Squat – 6×2
—Start @ 80% & work up to a heavy 2RM

Conditioning
3 Rounds For Total Reps (1 min per movement)
Rope Climbs 15′
HSPU
Tire Flips
Air Dyne (calories)
—Rest 1 minute after Air Dyne each round

WOD Notes: There is no rest between movements, so each round is a 4 min running clock (transition fast to each movement especially air dyne). Score is total reps for each movement, so do your best to add up reps for each movement. Scaling for rope climbs are up/downs. Scaling for HSPU are push presses with 65% of 1RM. You may partner up for tire flips as well. Air Dyne should be fast each round, since you have 1 minute of rest following it.

11/7/2013 – WOD

By jordyNovember 7, 2013Uncategorized

Strength
Narrow Grip Strict Pullups – 4×8
—Choose weight/band that limits you to no more than 8 reps.

Conditioning
4 Rounds For Time
10 Back Rack Lunges 185/115lb
12 C2B Pull-ups
40 Double Unders
Then immediately following WOD:
1000m Row

WOD Notes: There are 2 scores for this WOD. Score #1 is your total time after completing the 1000m Row. Score #2 is your 1000m Row time. Lunge weight should be moderately heavy where 10th lunge gets heavy, but you should be able to do all 4 rounds unbroken. Scaling for double unders are 100 singles or 20 double unders each round.

11/6/2013 – WOD

By jordyNovember 6, 2013Uncategorized

Strength
Clean n Jerk – 1 EMOM for 10 Min
—Start @ 75% & work up to 90% by the end.

Conditioning
6 Min AMRAP Ladder
1 Clean n Jerk 185/115lb
1 Box Jump 36/30″
2 Clean n Jerk 185/115lb
2 Box Jumps 36/30″
3 Clean n Jerk 185/115lb
3 Box Jumps 36/30″
*Keep climbing ladder for remainder of 6 min

Assistance
4×8 Weighted Back Extensions

WOD Notes: Clean n Jerk weight should be 65% of 1RM. Should be moderately heavy, but you should still be able to transition quickly to a push jerk immediately from a quarter squat during the clean. Box Jump height for scaling is 24/20/18″.