Blog

1/7/2014 – WOD

Strength
Bench Press 5×3 (85%) or Bar/Ring Dips 5×6 (Heavy)
—Athletes who are close to a MU should do ring dips. Add weight if 6 reps is too easy

Conditioning
7 Rounds For Time
10 DB Snatch 80/45lb
3 Wall Climbs
35 Double Unders

Midline
4×25 AB Mat Sit-ups (weighted)

WOD Notes: DB Snatches are alternating each arm & you can scale the weight if Rx’d weight is too heavy. Rx’d for the wall climbs is nose to the wall & walking your hands all the way out to starting position (no falling off the wall). You may scale wall climbs to 2 per round or do 2 Laps Bear Crawl/round. Scaling for double unders are 80 singles.

1/6/2014 – WOD

Strength
Back Squat 5×5 @ 82.5%
—Use a slightly heavier weight than last week

Conditioning
For Time
1600m Row or 2 Mile Bike
*Every 2 minutes do 5 Thrusters 165/105lb

WOD Notes: Time domain for this WOD is 8-12 minutes. The WOD starts with 5 thrusters. Thruster weight is a heavy, but not too heavy to where you have to break up thrusters. Getting on and off the rower FAST is critical in this WOD. Time stops when you hit 1600m on the rower or 2 miles on the bike.

Announcement: CF Rage is in 2nd place after week 1 of the Tri County Throwdown!

1/4/2014 – WOD

***No Open Gym Today**
Strength/Skill
12 Min of Power Snatch Practice
—Work up to 80% of 1RM

Conditioning
“Tri County Throwdown WOD’s 1 & 2”
7 Min AMRAP Descending Ladder Of:
18 – Power Snatches (95/65)
18 – C2B Pullups
15 – Power Snatches (95/65)
15 – C2B Pullups
12 – Power Snatches (95/65)
12 – C2B Pullups
9 – Power Snatches (95/65)
9 – C2B Pullups
6 – Power Snatches (95/65)
6 – C2B Pullups
3 – Power Snatches (95/65)
3 – C2B Pullups
*If You Finish Return Back To The Round of 18
—Rest 5 minutes
50 Burpee Box Jumps (24/20″) For Time
*EMOM 5 KB Swings 70/53lb

Announcement: Follow CF Rage tomorrow on http://www.tricountythrowdown.com/ to see the results of week 1. CF Rage will host February 2nd.

Rage Tri County Team – Week 1

1/3/2014 – WOD

***5:30am class is cancelled!
Strength
Back Squat 5×5 @ 80% 1RM
—Use same weight as Monday

Conditioning
6 Rounds (each round is 95%+ effort!)
8 Front Rack Lunges 185/105lb
10 T2B
12 Slam Balls 50/35lb
—Rest 1 min between rounds

WOD Notes: This is an interval style WOD where each round should be fast! Score is total time minus 5 min of rest. Lunges should be heavy and unbroken each round.

Announcements
1) We will be weighing in & getting measurements the next few days. You will record them on a half sheet of paper.
2) 2014 Goal sheets. You will make a 3 month & 6 month goal for 2014 that must be specific, attainable, and measurable.
3) Original Men’s Black Rage Shirts are available for $20.
4) Rx Bars are available for purchase ($3). They are “Whole 30″ approved

1/2/2014 – WOD

***Nutrition Challenge starts today. It’s $10 if you want to be eligible for prizes!
Strength
A) Bench Press – 5×5 (80%)
B) Weighted Chin-ups – 4×6 (heavy)
—Choose a band that will limit you to 6-8 reps if you cannot do an unassisted pullup

Conditioning
“Nutrition Challenge Baseline WOD”
20 KB Swings 88/53lb
30 Wall Balls 20/14lb
40 Burpees
1000m Row
—Rest 5 minutes
Air Dyne Sprints – 6×30 seconds all out (Rest 90 sec between)

WOD Notes: This baseline WOD will be re-tested in February after the Nutrition Challenge. Do your best to go as hard as you can tomorrow, so that you can get an accurate comparison a month later.

Announcements
1) We will be weighing in & getting measurements the next few days. You will record them on a half sheet of paper.
2) 2014 Goal sheets. You will make a 3 month & 6 month goal for 2014 that must be specific, attainable, and measurable.
3) Original Men’s Black Rage Shirts are available for $20.
4) Rx Bars are available for purchase ($3). They are “Whole 30” approved

12/31/2013 – NYE WOD

Strength
Clean n Jerk – 1 EMOM for 10 Min
—Start @ 75% & work up to 95%

Conditioning
6 Rounds For Time
5 Hang Squat Clean 185/115lb
5 Push Jerk 185/115lb
30 Double Unders
10 GI Janes

WOD Notes: BB weight should be 60-65% 1RM of clean n jerk. Scaling for DU are 75 singles or 15 DU. The goal is to do all 10 reps in a row with the BB, so take extra time after each round to do so.

Andy in the bottom of front squat

Heather locking it out overhead nicely!

12/30/2013 – WOD

***5:30am, 9am, 4pm, 5pm, 6pm, 7pm classes
Strength
Back Squat 5×5 @ 75%
—All 5 sets must be at 75%

Conditioning
50 Single Arm DB Snatches 80/45lb For Time
***Top of every minute 4 burpees

Midline: 4×12 GHD Sit-ups (Tempo)

WOD Notes: The WOD starts with 4 burpees. You may scale the weight on the DB Snatches, but not reps. Snatches are alternating each arm. Time domain for this WOD is 5-10 min.

12/28/2013 – WOD

Conditioning
For Time
Buy In: 100 Double Unders
1-10 Reps of:
Thruster 135/95lb
Burpee over bar (lateral)
C2B Pull-ups
Buy Out: 800m Run

WOD Notes: Scaling for double unders is 250 singles or 50 double unders. You may scale C2B, to chin over bar.

12/27/2013 – WOD

***5:30am, 9am, 4pm, 5pm classes today
Strength
Bench Press – 1×5(70%), 1×3(80%), 1×2(85%), 4×1(90-105%), 1xME(80%)
—Work up to a new 1RM, then max reps @ 80%

Conditioning
6 Rounds (Each rd is all out!)
6 HSPU (7/4″ Deficit)
12 KB Swings 88/53lb
Row 250m
—Rest 2 minutes between rounds

WOD Notes: This is an interval style WOD where each round must be 95-100% effort, since you have built in rest time. You may scale HSPU, by using no deficit at all or stack a couple of plates under an ab mat to reduce the range of motion. Other scaling options are to do 6 Push Presses @ 70-75% of 1RM Push Press or 12 burpees. You may scale KB Swings to russian KB swings if necessary.

Reminder: Nutrition Challenge begins Jan 2nd! $10 if you want to be eligible for prizes!

12/26/2013 – WOD

***Reminder 9am class today and Friday!

Strength
Front Squat – 1×5(70%), 1×3(80%), 1×2(85%), 4×1(90-100%), 1xME(80%)
—Work up to a new 1RM, then Max reps @ 80%

Conditioning
For Time
10 Squat Clean n Jerk 185/115lb
20 T2B
50 Wall Balls 20/14lb
20 T2B
10 Squat Clean n Jerk 185/115lb
—Rest 5 min
30 Slam Balls For Time 50/35lb

WOD Notes: Squat clean n jerk weight is 65% of clean n jerk max. You may scale slam ball weight to a 20/30lb med ball. Record 2 separate times.

Nutrition Challenge begins Jan 2nd! $10 if you want to be eligible for prizes!

Congrats on all the Front Squat PR’s!