Author Archives: jordy

8/13/2013 – WOD

Strength
Shoulder Press 1×5 (70%), 1×3 (80%), 1×2 (90%), 2×1 (95-100%), 2×5 (Tempo @ 70%)

Conditioning
6 Rounds For Total Working Time
1 Rope Climb 20′
7 Handstand Push-ups (4 Strict + 3 Kipping to 4″ deficit)
Row 300m
—Rest 1 minute between rounds

Midline
3x ME GHD Hold, L-Sit, Weighted Plank (Pick one that you haven’t done before)

WOD Notes: This is an interval style WOD, where each round must be ALL OUT (mainly the row!) You may climb halfway up & down 2x if you fear climbing all the way to the top. Scaling for rope climbs are pulling the sled 1 lap outside or 8 burpees if you missed monday’s WOD. You may kip all of the HSPU if you can’t do a strict one and you may also scale the deficit as well. 4″ Deficit = (2) 45# plates on each side of an Ab Mat. Scaling for HSPU is 7 PP @ 65%. Score is total time minus 5 minutes of rest time. DO NOT hold back on the 300m Rows each round!!

8/12/2013 – WOD

Strength
Banded Back Squats 10×2 @70% w/ purple or red bands
—Focus on driving out of the hole with speed as the band will add progressive resistance

Conditioning
10 Rounds For Time
3 Hang Squat Clean 185/115lb
6 Box Jumps 30/24″
9 Burpees

WOD Notes: The weight for the HSC should be 65% of your 1RM clean. You must reset for each box jump, no bounding off the ground. Standard for the burpee is chest to the ground & you must open up all the way when you stand. You do not have to leave the ground when you finish the burpee.

Announcements
1) This Saturday August 17th Rage will be running a 1 hour Gymnastic Skills clinic @ 11:15am free to all Rage members. We will go over progressions for the Kipping Pull-up, Toes To Bar, Handstand Push-up, Muscle-Up, and any other movements you may be interested in. Sign-up this week at my desk if you’re interested!
2) We have 6 teams signed up so far for the CrossFit 215 Partner Competition on September 7th. Please let me know if you are interested because there are only a few spots left!

8/10/2013 – WOD

Conditioning
10 Strict Pull-ups
10 Shoulder Press 115/75lb
10 Overhead Walking Lunges 115/75lb
Run 800m
20 Chest To Bar Pull-ups
20 Push Press 115/75lb
20 Front Rack Walking Lunges 115/75lb
Run 800m
30 Chin Over Bar Pull-ups
30 Push Jerk 115/75lb
30 Behind the Neck Walking Lunges 115/75lb
Run 800m

WOD Notes: This will be the longest WOD we’ve done all week (15-25 min). Weight used for the Overhead should be about 55-60% of your 1RM Shoulder Press. The same weight must be used for the overhead movements & Lunges. You may use a plate to scale the overhead lunges, since that will be the most challenging.

8/9/2013 – WOD

Strength
Front Squat 6×2 @ 90%

Conditioning
3 Rounds For Total Reps (1 min each station)
Ring Dips / HR Push-ups
Tire Flips
Grasshoppers/Ab Mat Sit-ups
Farmer’s Carry 88/70/53lb KB
Prowler Pushes 500/350lb
—Rest 1 minute between rounds

WOD Notes: There is no transition time between movements, so there is a 5 minute running clock each round with a 1 minute rest after the prowler. You may use bands to assist with ring dips or scale to HR Push-ups. Tire flips may be performed with a partner if necessary. Make sure to stop a few seconds early for the farmer’s carry so you can get a full minute for the prowler pushes.

***Happy Birthday to Bonnie Boyles! (Jordy’s Mom)

Rich & Shayne right before they suffocate themselves in a WOD, haha!

8/8/2013 – WOD

Strength
Snatch – 1 Every 45 seconds For 6 Minutes @ 80% 1RM
—Squat is preferred if mobility allows (9 total reps)

Conditioning
Buy In: 50 Cal Row
3 Rounds
7 Power Snatch 155/105lb
20 Wall Balls 30/20lb
Buy Out: 50 Burpees

Assistance
GHD Weighted Back Extensions 3×12

WOD Notes: Power Snatch weight should be 75% of 1RM. The row in the beginning should be paced, since you do not want to burn out for the rest of the WOD. Wall Ball weight is slightly more than you are used to in regular WOD’s.

8/7/2013 – WOD

Strength
Weighted/Banded Strict Pull-up – 1×5, 1×3, 2×1, 3×2
—Find a 1RM Weighted Pull-up (No Kipping)

Conditioning
10 Min AMRAP
40 Double Unders
12 Toes To Bar
1 Rope Climb 20′
—Rest 3-5 minutes
2 Miles on Air Dyne For Time/Calories

WOD Notes: This WOD will test your grip strength/core as you go through each round, so make sure to maximize distance/pull on the rope by bringing knees up high, pinch, & squat. Scaling for double unders are 100 singles. You may scale reps of toes to bar to 8 each round or you can do hanging knee raises/weighted leg raises w/ med ball. Scaling for rope climbs is a 1 lap sled pull with arms only or 8 Burpees.

***Congrats to Ross & AY for getting their first Muscle-ups last night as they both battled head to head! Who is going to be our first female at Rage to get a Muscle-up besides Nicole?! Ask myself or one of the coaches if you want extra help with this coveted gymnastic movement.

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