Author Archives: jordy

4/4/2013 – WOD

Skill
10 Min to Work on Kipping Chest/Bar Pull-ups or Jumping Chest/Bar for Masters Athletes. You may also work on any other movements you want to improve.

Conditioning
5 Rounds For Time
10 Burpee Box Overs (you may jump or step up to get over to the other side)
10 Wall Balls 20/14lb
10 Toes To Bar
—Rest 5 min
Run 800m For Time

WOD Notes: This WOD is designed to take anywhere from 5-12 minutes depending on your ability. Approach this with the mindset of sprinting and not holding back from the start. Open WOD 13.5 is announced. What are your thoughts?

Jackie climbing the rope! Vacation to Africa must’ve paid off in the Safari!

4/3/2013 – WOD

Strength
Deadlift 7×2 (65-70% of 1RM – Work on moving weight fast off the ground. Reset after each rep)

Conditioning
3 Rounds For Total Reps
1 Min AMRAP – Rope Climbs
—Rest 30 sec
90 Sec AMRAP – Double Unders/Singles
—Rest 30 sec
2 Min AMRAP – Power Cleans 225/155lb (75-80% of 1RM)
—Rest 30 sec
3 Min AMRAP – Air Dyne for calories/miles
—Rest 2 minutes between rounds

WOD Notes: Make sure you record total reps for each movement. Check out the games site tonight at 8pm, when Open WOD 13.5 is announced. Remember if you haven’t been able to come do the Open WODs the last 4 weeks, try to make it in this Saturday for the last one!

4/2/2013 – WOD

Strength
Press Complex —5 sets (1 Strict Press, 2 Push Press, 3 Push Jerk/Split Jerk)

Conditioning
3 Rounds For Time
25 KB Swings 88/53lb
5 Wall Climbs
500m Row

Midline
4x Max Effort L-Sit, GHD Hold, Weighted Plank (Choose any one)

WOD Notes: For the Press Complex go as heavy as your strict press will allow. Standard for wall climbs is nose to wall and walking back down to bottom of push-up. Scaling for wall climbs are starting in the bottom of a push-up and walking your feet backwards up a 24/20″ box in piked position or 20 HR Push-ups each round. The last 500m row should be ALL OUT.

Some of the 5pm class doing wall climbs!

4/1/2013 – WOD

April Fools Ragers! This is the real WOD and should still be a long one.

Strength
Back Squat 7×2 (85-90% of 1RM)

Conditioning (30 min time cap)
Buy In: 800m Run
4 Rounds
10 Back Squat 205/135lb (55% of 1RM)
15 Burpees
20 Pull-ups
Buy Out: 800m Run

WOD Notes: Please be sure to arrive early to warm-up and be ready to knock out the “strength” quickly. We will have to start the WOD earlier than normal since it will take fairly long.

Community Notes: I just wanted to say how proud I am of everyone for their efforts throughout the Open. If you have not experienced it yet. please do not miss out because this Saturday is the last week of the Open. I would like to have a big turnout for 13.5, so let’s make it happen!

Great effort today by everyone on that tough WOD!

3/30/2013 – WOD

“Open WOD 13.4”
7 Min AMRAP
3 Clean n Jerk 135/95/65lb
3 Toes To Bar
6 Clean n Jerk 135/95/65lb
6 Toes To Bar
9 Clean n Jerk 135/95/65lb
9 Toes To Bar
12 Clean n Jerk 135/95/65lb
12 Toes To Bar

***Continue on until the 7 min is up. Score is total reps.

—Below is the Itinerary for today.

Strategy (1) If the clean n jerk weight is light for you, think about stringing the round of 3 & 6 in a row without dropping the bar. Once you get to the round of 9, think about resorting to singles and pick up the bar immediately every time you drop it. This will not only save you energy by not having to lower the bar each time, but it will also save your grip for the toes to bar. Don’t come out of the gates too hard or else you will get gassed too quickly!

Strategy (2) If the clean n jerk weight is heavy for you, do singles the entire time. So make sure you drop the bar every successful clean n jerk. Toes to Bar you should also think about do singles as well if they are difficult for you.

K-Starr’s Breakdown on 13.4

-Good luck to all competitors and let’s Rage all over 13.4’s face!

8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:15am – Heat 2 starts
9:30am – Heat 3 starts
9:45am – Heat 4 starts
10:00am – Heat 5 starts
10:15am – Heat 6 starts

Today’s scores. Great job today everyone. The energy was great as always!

3/29/2013 – WOD

Skill
20 Min to Work on GOATS (Make sure to practice a few Toes to Bar)

Conditioning
15 Min AMRAP
5 Hang Power Clean 205/135lb (70-75% of 1RM)
10 Burpees
15 Wall Balls 20/14lb

Announcement: OPEN WOD 13.4 has been announced. Below is the itinerary for Saturday.

8:00am – CFRage opens for warm-up (those who will perform the wod at 9am should arrive)
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:15am – Heat 2 starts
9:30am – Heat 3 starts
9:45am – Heat 4 starts
10:00am – Heat 5 starts
10:15am – Heat 6 starts

—Please email me or sign-up at CFRage to reserve a spot in a heat. There will be a maximum of 8 people/heat. Non-members are welcome as well! Good luck to all competitors and let’s RAGE all over 13.4!

3/28/2013 – WOD

Strength
Bench Press 1×5 (80%), 1×3 (90%), 5×1 (95-100%)

Conditioning
4 Rounds For Time
10 Behind Neck BB Walking Lunges 185/125lb. (45% of 1RM back squat)
15 Toes To Bar (sub: weighted Sit-ups)
20 HR Pushups
50 Double Unders (sub: 25 DU attempts or 150 singles)
Then immediately following WOD:
Row 1,500m

WOD Notes: The row is included in the total time, but record 1500m row time as well.

3/27/2013 – WOD

Strength
Snatch Grip Deadlift 7×2 (all 7 sets should be between 60-70% of 1RM DL. Try to move weight fast)

Conditioning
6 Rounds For Time
6 Power Snatch 155/115lb (70-75% of 1RM)
1 Rope Climb 20′
250m Sprint Run
—Rest 90 sec between Rounds
***Score = total time – 7 1/2 min of rest

WOD Notes: This WOD is an interval style workout, where you must go all out each round. However, you may take the snatches slow and work on technique. The sub for rope climbs are 3 up/downs w/ 3 jump & holds.

Laura smiling as she climbs the rope!

Brent and Dan flying up the rope!

3/26/2013 – WOD

Strength
Thruster 7×1 (Work up to a heavy 1RM, but make sure majority of sets are heavy)

Conditioning
20 Min AMRAP
20 Burpees
20 KB Swings 70/53lb
20 Thrusters 115/75lb (45-50% of 1RM)

WOD Notes: This WOD will definitely challenge you both physically and mentally, but you should be ready for it since yesterday was an “easy” day! Remember as always to get out of your comfort zone and push yourself as hard as possible, since high intensity will yield the greatest results! Have fun with this one!

Henry doing work on the thrusters!

Linda tossing around the 35lb KB!

3/25/2013 – WOD

Strength
Weighted/Banded Strict Pull-ups 5×5 (Go as heavy as possible for each set)

Conditioning
“Death By Pull-ups and Sit-ups”
1st Min – 1 Pull-up, 1 Sit-up
2nd Min – 2 Pull-ups, 2 Sit-ups
3rd Min – 3 Pull-ups, 3 Sit-ups
—Rest 5 minutes
2x500m Row ALL OUT!
—Rest 3 minutes between efforts

WOD Notes: Keep climbing the ladder until you fail to complete designated reps in that min. Score is the total number of reps of both movements. Today’s WOD should give your legs somewhat of a break from all those wall balls you did this weekend.

Community Notes:
1) I just wanted to say thank you to all Ragers who have been coming out each Sunday to support myself and others perform the open WOD’s. The energy has been amazing so far and I’m looking forward to you all getting after the last 2 weeks of the Open!
2) Big shout out to Matt Basilio for all the great pictures he has been taking!
3) I will be ordering men’s & women’s shirts ($20) and tank tops ($20) Wednesday! Please be sure to sign-up for one on my desk if you haven’t done so yet.

4pm class