Blog

1/16/2013 – WOD

Strength
10 Min to work up to 90% of 1RM Deadlift

Conditioning
5 Deadlifts 245/165lb. (55% 1RM)
10 Pull-ups
30 Double Unders
10 Deadlifts 245/165lb. (55% 1RM)
15 Pull-ups
40 Double Unders
15 Deadlifts 245/165lb. (55% 1RM)
20 Pull-ups
50 Double Unders
10 Deadlifts 245/165lb. (55% 1RM)
15 Pull-ups
40 Double Unders
5 Deadlifts 245/165lb. (55% 1RM)
10 Pull-ups
30 Double Unders

***Congrats to Tina on getting her first unassisted 3 pull-ups unbroken!

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1/15/2013 – WOD

Strength
Shoulder Press 1×5 (80%), 1×3 (85%), 2×2(95%), 3×1 (100%)

Conditioning
4 Rounds For Time
10 Handstand Push-ups (4″ Deficit)
20 KB Swings 70/53lb
400m Row

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Chris, Henry, Jeff, Stacey C – Doing HSPU!

1/14/2013 – WOD

Strength
Front Squat 1×5 (80%), 1×3 (85%), 2×2(90%), 3×1 (95-100%)

Conditioning
10 Min AMRAP
4 Hang Squat Clean 195lb/125lb (65-70% of 1RM HSC or 60% of 1RM Front Squat)
8 Lateral Burpee over Bar
12 Knee to Elbow
—Rest 5 min

400m Run ALL OUT for time!

Reminder: I will be ordering WOD Books this week! They are a great resource of keeping track of your WOD’s and will help you achieve your goals. Let me know if you are interested in one.

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1/11/2013 – WOD

Conditioning
12 Min AMRAP
3 Box Jumps 36/27″
6 Strict Press 95/65lb (45%-50% of 1RM)
9 Ring Rows
***Top of every minute do 2 tire flips for men/1 tire flip for female. Flip it with a partner 2x if you are unable to flip on your own (Scale = 3 burpees)

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Stacey T. laughing at Candy’s comments on the whiteboard!

1/10/2013 – WOD

Strength
10 Min to Find 8 step max of Behind the Neck BB Lunges (only 3 attempts)

Conditioning
15 Min AMRAP
10 Behind the Neck BB Walking Lunges 115/75lb
10 Toes to Bar
10 KB Swings 70/53lb

Announcement: An email was sent out to everyone regarding WOD Book. Let me know if anyone is interested and we can put in an order for everyone to save on shipping. Click here: WOD Book.

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1/9/2013 – WOD

Strength
10 Min to work up to a 1RM Clean n Jerk (Squat clean is recommended but not mandatory)

Conditioning
6 Rounds For Time (Each Round is all out!)
6 Clean n Jerk 165/115lb (60% of 1RM)
250m Sprint Run
—Rest 90 sec between rounds

WOD Notes: The goal is to touch & go the clean n jerks for the first 3-4 rounds, so choose a weight that will challenge you on that 6th rep on the last few rounds. No penalty for dropping in between reps, just make sure to get back on the bar quickly. You do not have to do squat cleans.

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1/7/2013 – WOD

Strength
Back Squat 7×2 (90% of 1RM)

Conditioning
4 Rounds For Time
15 Overhead Squat 115/75lb (40% of 1RM)
15 Chest to Bar Pull-ups
30 Double Unders
—Rest 2 min when finished the WOD then:
Air Dyne – 1 Min Max Effort Calories

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1/6/2013 – Announcements

1) 2013 Goal Board is up! Please take the time this week to write down, 2 goals (1 reasonable, 1 reach) that you want to accomplish. One goal should be to increase mobility!! Make sure they are specific and you also write them down and display them where you can see them everyday. Studies show that you will more likely achieve your goals if you physically write them down. Goals should be performance based, however you may include any that you desire. Ask myself or one of the coaches if you have any questions.

  • Performance Goals: Increase mobility, Unassisted Pull-up, Muscle-up, a higher 1RM in any lift, Toe to Bar, etc…
  • General Goal: Lose/Gain 10lb, Get 8+ hrs of sleep/night, Follow Paleo/Zone, etc…

2) New coaches Rich Shilling & Dan J. will be coaching the 5:30am classes a few times/month. They are excellent coaches who are looking forward to working with everyone.

3) Check out the Biggest Loser @ 8pm, where some CrossFit Games athletes will be on display!