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1/7/2015 – WOD

Strength
3 Position Snatch (Hips + Above Knee + Below Knee) – 7×1
—Start @ 65% & work up to a heavy complex. You must hang on to bar for all 3 reps.

Conditioning
12 Min AMRAP
3 Power Snatch 145/100lb
6 OHS 145/100lb
9 T2B
12 Box Jump Overs 24/20″

Assistance
3×12 Weighted Back Extensions (barbell on back)

WOD Notes: Snatch weight is 62-65% of 1RM Power snatch. After 3rd Snatch, go right into the 6 OHS without dropping the bar. Athletes who cannot overhead squat with adequate form will do power cleans/front squats with the 62-65% of 1RM Power clean to maintain the stimulus/intensity of the WOD.

Dan doing some row intervals

1/6/2015 – WOD

Strength
Bench Press (close-grip) – 5×5
—Start @ 75% & work up to a 5RM

Conditioning
3 Rounds For Time
10 Power Cleans 185/115lb
2 Rope Climbs 20ft
10 Push Jerks 185/115lb
—Rest 3 minutes
500m Row For Time

Extra Work/Midline
a) 5×5 Strict Parallette Handstand Push-ups (not for time)
b) Accumulate 3 minutes in an L-sit/Tuck

WOD Notes: Barbell weight is 62-65% of 1RM PC or PJ. Use same weight for both movements. Scaling for RC are climbing to 15ft, 6 up/downs or 12 Strict Pull-ups (choose a band where you will have to break up pull-ups into 2 sets). Record 500m row time as well.

Reminder: It isn’t too late to participate in the “Whole 30” Nutrition Challenge. Cost is $10 if you want to be eligible for prizes. RX Bars are “Whole 30” approved!

Welcome Tisha!

1/5/2015 – WOD

Strength
Back Squat (Pause) – 5×3 (start at 75% & work up to a heavy 3RM)
—Hold the bottom of squat for a count of 3 sec. Drive knees out as you descend into the bottom.

Conditioning
For Time – “Whole 30 Baseline WOD”
100 Cal Row
75 Burpees
50 Wall Balls 30/20lb

WOD Notes: We will repeat this WOD exactly 30 days from now to see if the Whole 30 Nutrition Program helped with your overall performance. This WOD will involves little technique (compared to the snatch/clean n jerk) and is a great test of endurance/stamina. The WB weight should be heavier than normal, but I will let you choose the weight for once. We will stagger a 2nd heat 6 minutes behind if class is large.

Announcement:
1) The “Whole 30″ Nutrition Challenge starts today! We had amazing results last year and I am looking forward to everyone doing it again this year. The challenge costs $10 – all of this money will go to prizes for the winners. You may also participate for free, but you won’t be eligible for prizes. It will go from Jan 5 – Feb 5. No measurements be taken this year unless you want to do them on your own, however we will have a scale at Rage to do weigh-ins. You will be able to see if eating healthy affects your performance in addition to improving your physique.

2) Goal Setting – Think about some goals you want to accomplish in 2015. They can be performance related (such as snatch 200lb) or they can be related to weight loss/weight gain, etc. Write down (3) 3 month goals & (3) 6 month goals. You will have the option of writing them down on the whiteboard at Rage if you want. Make sure they are specific & realistic.

5:30am class stretching

1/4/2015 – Open Gym

1) Open Gym 1-4pm
2) CF Kids 4pm

1/3/2015 – WOD

Conditioning
For Time
10 Ring Muscle-ups
50 Burpees
10 Ring Muscle-ups
50 KB Swings 70/53lb
10 Ring Muscle-ups
50 Cal Row

WOD Notes: Scaling for MU include: Advanced: Scale reps or 7-10 Banded Bar MU, Intermediate: 10-15 Strict PU/10-15 Ring Dips (banded)/Push-ups, Novice – 20 Slam Balls 50/35lb. Advanced/Intermediate are for those athletes who are close to getting a Muscle-Up. If you are close to a MU and want progressions ask one of the coaches. Sundays are also good days to come in to practice them. A prerequisite is having at least 5-7 strict pull-ups & Ring Dips. The 2015 CF Games Open is rapidly approaching and you bet MU will be one of the required movements!

Announcements
1) “Whole 30 Challenge Meeting” – Today @ 11:15am
2) CrossFit Kids is Sunday at 4pm (Jan 4). Please let me know if you plan on bringing your kids.

1/2/2015 – WOD

Strength
Front Squat – 20 Min to Find a 1RM, then do 2×5 (heavy as possible)

Conditioning
5 Rounds For Time
1 Rope Climb 20ft
4 Power Snatch 165/105lb
6 Push Jerk 165/105lb
8 Front Rack Lunges 165/105lb

WOD Notes: Use same weight for all 3 movements. Should be 75% of 1RM power snatch. Time domain for this WOD is 10-15 minutes. Scaling for RC are 7 strict PU or 4 up/downs.

Announcements
1) “Whole 30 Challenge” – Lets make 2015 an even better year by kicking off the New Years by participating in the “Whole 30” Nutrition Challenge. We will be having a meeting this Saturday at 11:15am (right after the 10am class). The meeting will last 30-45 minutes. If you cannot make the meeting, you will have to get the details from one of the coaches. We had amazing results last year and am looking forward to everyone doing it again this year. The challenge costs $10 – all of this money will go to prizes for the winners. You may also participate for free, but you won’t be eligible for prizes. It will go from Jan 5 – Feb 5. No measurements be taken this year unless you want to do them on your own. The most important ones are waist/hip. There will be a baseline WOD that we will re-test at the end of the challenge. You will be able to see if eating healthy affects your performance in addition to improving your physique.
2) CrossFit Kids is Sunday at 4pm (Jan 4). Please let me know if you plan on bringing your kids.

1/1/2015 – New Years Day

Open Gym 10-1pm

Happy New Year!

12/31/2014 – NYE WOD

Strength
Clean (full) – 15 min to find a heavy 3RM touch n go
—Try to get at least 3 sets in at 85%+

Conditioning
15 Min AMRAP
20 Wall Balls 20/14lb
15 Box Jumps 24/20″
12 C2B Pull-ups
5 Power Cleans 225/135lb

WOD Notes: PC weight is 77% of 1RM power clean. You may scale C2B to chin over bar if that will help you keep moving consistently. Goal is to get 5+ rounds.

Schedule This Week
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/30/2014 – WOD

Strength
Bench Press (tempo) – 5×3 (heavy)
—3 sec count down, 2 sec pause at bottom, explode up. Should be between 75-80%

Conditioning
6 Rounds
6 DB Snatch (alternating) 100/70lb
12 Burpees
300m Row
—Rest 1 min between rounds

WOD Notes: Each round should be 90%+ effort, since you have rest each round. Do not save your energy for the last round. DB Snatch weight should be heavier than normal, but you should still be able to move consistently without failing any reps. You will partner up with another person and stagger about 90 seconds. Subtract 5 minutes at the end.

Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/29/2014 – WOD

Strength
Back Squat – 20 min to work up to a 1RM & 10RM
—Find 1RM first then back it off for 1×10 & find a new 10RM (should be heavier than last week)

Conditioning
For Time
3 Thrusters 115/75lb
3 T2B
10 Double Unders
6 Thrusters
6 T2B
20 Double Unders
9 Thrusters
9 T2B
30 Double Unders
12 Thrusters
12 T2B
40 Double Unders
15 Thrusters
15 T2B
50 Double Unders
*The Rd of 15 is the top of pyramid. Go back down 12/12/40, 9/9/30, 6/6/20, 3/3/10.

WOD Notes: Thruster weight is fairly light, so pick a weight that you can move unbroken except the round of 15 & 2nd rd of 12. Scaling for DU is double the amount of DU each round.

Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule