Blog

8/22/2013 – WOD

Strength
Weighted/Banded Pull-ups – 3x Max Effort  (Limit 8-12 reps)
—Rest 2-3 minutes in between sets. 

Conditioning
3 Rounds For Time
25 C2B Pull-ups
25 KB Swings 70/53lb
Run 800m (Backwards 400m, Forward 400m)

WOD Notes: Scaling for C2B Pull-ups are Chin over Bar. For the run, you must run backwards up the hill to the circle. Once you reach the circle, you may turn around and run forward on the way back. I expect this to be a 20 min+ WOD for a lot of you, so make sure to pace each round.

photo (3)

photo (4)
Ryan starting to make his trip outside backwards!

 

8/21/2013 – WOD

Strength
Clean Complex – EMOM for 7 min – (1 Sq Clean + 1 Pwr Clean + 1 Hang Sq Clean)
—Use 80% of your 1RM Sq Clean. You must hang on for all 3 reps.

Conditioning
“DT” – 5 Rounds For Time (Compare to 2/20/2013)
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerks 155/105lb
—Rest 5 minutes
4×30 sec Sprints on the Air Dyne (Rest 90 sec between)

WOD Notes: This is one of the more popular Hero WODs. Click on the link above to see what your time was & what weight you used. The hang power cleans are usually the toughest part of this WOD, which a hook grip will be critical in hanging on to the bar. Use about 55-60% of your Hang Power Clean.

photo (5)

photo (2)
Lauren pushing herself under the bar nicely!

 

8/20/2013 – WOD

Strength
a) Split/Push Jerk – 12 min to find 1RM
b) 3×5 Shoulder Press (80%)

Conditioning
Row 1000m
50 Double Unders
15 HSPU
40 Double Unders
12 HSPU
30 Double Unders
9 HSPU
20 Double Unders
6 HSPU
10 Double Unders
3 HSPU
Row 1000m

Midline (Choose one)
3×10 Strict Toes To Bar
3×12 Barbell Rollout
3×12 Tempo GHD Sit-up (5 sec count down & up)

WOD Notes: There is no deficit on the HSPU. Advanced athletes should do reps as Rx’d (45 total reps). You may scale the reps of HSPU by doing 10/8/6/4/2 each round for a total of 30 in the WOD or if you don’t have any HSPU you may do Push Presses @ 55% of your 1RM Push press for Rx’d reps. Scaling for double unders are 25, 20, 15, 10, 5 double unders each round or you will do triple the amount of singles each round. The WOD starts and ends with a 1000m row.

20130820-211500.jpg
Lots of Jerk PR’s tonight! Great job everyone!

20130820-211515.jpg
Julie all the way to the top for the 1st time last Saturday!

8/19/2013 – WOD

Strength
Pause Back Squats 5×3 (75%) – Maintain neutral spine
—3 sec count descend into bottom. Hold for count of 4 seconds

Conditioning
4 Rounds For Time
5 Back Squats 205/125lb
50′ Barbell Walk
5 Back Squats 205/125lb
50′ Barbell Walk
20 HR Burpees

WOD Notes: Weight for the BS should be 55-60%. At 3-2-1 Rage, you will complete 5 BS, walk 50′ , do 5 more BS, then walk back 50′ to where you started. This complex must all be unbroken without putting the barbell down. HR Burpees = lift hands off the ground at the bottom of the burpee.

20130819-213552.jpg

20130819-213615.jpg
Amarra hanging out in the bottom of squat.

20130819-213710.jpg
Joan doing pause squats!

8/17/2013 – WOD

Strength
Work up to a heavy 1RM Bear Complex

Conditioning
20 Min AMRAP
5 Bear Complex 155/105lb
10 Bar Facing Burpees
400m Run

WOD Notes: Weight for the bear complex should be 60% of what you got for the strength portion. Novices will not lower behind the neck and will do 2 front squats/bear complex for the strength.

Reminder: Gymnastics Skills session is from 11:15-12:15am today.

20130817-152211.jpg
Thanks to everyone who came out today for the “Gymnastics Seminar”! Keep practicing those progressions that we went over! Congrats to Mike H. on getting his first MU today!

8/16/2013 – WOD

Strength
a) Front Squat 5×5 (80% across all sets)
b) Power Test on Erg – 3×20 sec sprint on the Rower. Record lowest time/500m pace each set.
—Rest at least 90 sec between sets. Damper should be at 10.

Conditioning
3 Rounds For Total Reps (1 min at each movement)
Handstand Walk / Bear Crawl
Chest To Bar Pull-ups (First 5 must be strict) / Muscle-Ups
Tire Flips
Toes To Bar
Prowler Pushes 500/300lb
—Rest 1 minute

WOD Notes: There is no transition rest time between movements, so each round is a 5 min running clock. You may do Muscle-Ups instead of c2b pull-ups if you have them. Measure handstand walks by feet or the number of mats (4×6′) you walk across or scale to bear crawls & count # of laps. Partner up on the tire flips if necessary. Scaling for toes to bar are hanging knee raises. Laps for the prowler pushes are 60′ increments. This WOD is very similar to last friday, so don’t get caught up on the total number of reps completed, just focus on getting a good workout in!

20130816-223047.jpg

8/15/2013 – WOD

Strength
(1 Pwr Snatch + 2 OHS) – 1 EMOM For 7 Minutes @ 90-95% of Pwr Snatch

Conditioning
10 Min AMRAP Ladder
3 KB Swings 70/53lb
3 Wall Balls 20/14lb
6 KB Swings 70/53lb
6 Wall Balls 20/14lb
9 KB Swings 70/53lb
9 Wall Balls 20/14lb
12 KB Swings 70/53lb
12 Wall Balls 20/14lb
***Climb the ladder until time is up. Score is total reps.
—Rest 1 minute
100 Sit-ups For Time

WOD Notes: Those who have mobility issues with the overhead squat can scale the weight to a technique bar or do 1 Pwr Snatch + 1 Hang Pwr Snatch. Advanced athletes are only the ones who should be doing 90-95% of their pwr snatch for the complex. Rx’d for wall balls is throwing to a 10′ target for men & women. Scale the wall ball weight if throwing to 10′ is too difficult.

Reminder: Rage is having an extra “Gymnastic Skills” session from 11:15-12:15am this Saturday, which we will go over progressions for each movement. Sign-up sheets are on my desk.

20130815-213933.jpg

20130815-213954.jpg
Josh hitting ATG on the wall balls!

8/14/2013 – WOD

Strength
Deadlift – 1×5 (70%), 1×3 (80%), 4×1 (90-95%), 2×3 (Tempo – 70%)
—Work up to a heavy, but not maximal DL. Tempo = 5 sec count up & 5 sec count down

Conditioning
Buy In: 100 Double Unders
4 Rounds
8 Power Cleans 205/135lb
400m Run
Buy Out: 100 Double Unders

Assistance
3×15 GHD Weighted Back/Hip Extensions

WOD Notes: Weight for the power clean is 73-75% of 1RM. Make sure to receive bar with hips back in a 1/4 squat after hitting full hip extension. Avoid early arms pulls! The WOD starts & ends with 100 double unders. Take a mental note of how long it takes to finish the 100 double unders in the beginning & end of WOD (aim for less than 1 minute difference). The assistance/midline work will isolate areas that may need extra help for you to increase one of your lifts, so please try to always complete that work as well!

Reminder: Sign-up sheets are on my desk for this Saturdays “Gymnastic Skills” workshop @ 11:15am.

20130814-235520.jpg
Jackie doing power cleans!

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!!

20130813-221743.jpg

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!

20130812-220859.jpg