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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.

8/6/2013 – WOD

Strength
Clean n Jerk – 1 Every 45 sec For 6 Minutes @ 80% of 1RM
—Squat clean is preferred (Total of 9 reps)

Conditioning
6 Rounds For Total Working Time
4 Clean n Jerk 205/125lb
Run 250m All Out
—Rest 90 seconds between rounds

Midline
Tabata L-Sit, Weighted Plank, GHD Hold (choose one)

WOD Notes: Weight for the clean n jerk should be 70% of 1RM. You may power clean n jerk all the reps. This WOD is designed to increase your lactate threshold, so sprint all of the runs, attack each round, and do not conserve energy. Score is total time minus 7 1/2 minutes of rest.

8/5/2013 – WOD

Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 2×3 (90%)
—Find a heavy 1RM & 3RM.

Conditioning
20 Back Squat 225/155lb
40 GI Janes (4-6″ above reach)
60 KB Swings 70/53lb
Row 1K

WOD Notes: Back squat weight should be 60% of 1RM in the WOD. You should not have to break up the 20 squats into more than 2 sets & you may use a rack if necessary. You may use momentum from the jump to pull your chin over the bar or you may hang & kip yourself up.

Reminder: 7pm classes have been added to the schedule for Monday & Wednesday.

Lots of PR’s today!! Great job everyone!!

Pat pushing through the burpees!

Upcoming Events/Competitions

Here’s a list of upcoming events/competitions. Let me know if any of you are interested in attending any of these.

1) August 24th-25th – Olympic Lifting/Gymnastics Cert @ South Mountain CrossFit. Click on link to sign-up. Only a few spots left! http://shop.powermonkeyfitness.com/Clinics-s/1990.htm
2) September 7th – CrossFit 215 are having a partner competition. Click on the link for details. http://partnerthrowdown.eventbrite.com
3) Saturday, October 19th – (RX Division) 9:00am start
Sunday, October 20th – (Scaled Division & Masters 40+ Division) 9:00am start

***SMCF is excited to host their 1st Annual RALLY in the VALLEY, a fun, friendly, competitive throwdown to determine the top performing male and female athletes of the day.

Day 1 will consist of events for the Male and Female RX Division.
Day 2 will consist of events for the Male and Female Scaled Division as well as the Male and Female Masters Division (40+ age group).

Both days will be a challenge of a series of physical tests to determine which athletes are able to prove their strength, endurance, and stamina earns them a spot on the podium. Each day will consist of at least 3 events, including a final workout for the top athletes in each Division. Movement standards for each division will be posted within the next week. Sign-ups begin August 9th. There will be a cap on 60 athletes per Division.

Where: South Mountain CrossFit, 2125 28th Street SW Suite 500, Allentown, PA 18103

8/3/2013 – WOD

Conditioning
4 Rounds For Time
8 Thrusters 155/105lb
15 Toes To Bar
400m Run

8/2/2013 – WOD

Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 3×3 (90%)

Conditioning
7 Min AMRAP Ladder
1 Power Snatch 155/105lb
2 Burpee Box Jumps 24/20″
2 Power Snatch 155/105lb
4 Burpee Box Jumps 24/20″
3 Power Snatch 155/105lb
6 Burpee Box Jumps 24/20″
***Follow pattern until the 7 min time cap is up
—Rest 5 minutes
250m Sled Drag For Time 90/45lb

WOD Notes: Power snatch weight should be 75% of 1RM. Make sure you setup properly before each snatch and lower hips on each rep if you decide to touch & go some of the reps.

8/01/2013 – WOD

Strength
Bench Press – Work up to a heavy 1RM then do 4×2 (90% 1RM)

Conditioning
10 Min AMRAP
4 Strict Chest to Bar Pull-ups
8 Deficit HR Push-ups (hands on 25lb plate)
12 Overhead Walking Lunges (70/53lb KB)
—Rest 3 minutes
3x (1 minute AMRAP Tire Flips)

WOD Notes: Scaling for strict chest to bar pull-ups are strict chin over bar. If you do not have unassisted strict pull-ups choose a band that will challenge you on the 4th rep each round. No kipping allowed. Scaling for deficit HR Push-ups are regular HR push-ups on your knees. For the overhead lunges, you may use a plate if you don’t feel comfortable using a kettlebell.

Blaire working on unassisted pull-ups!