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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.

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!

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.

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.

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!!

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.