Author Archives: jordy

2/28/2013 – WOD

Strength
Rack Jerk 1×3 (70%), 1×2 (80%), 5×1 (Find 1RM)

Conditioning
20 Min AMRAP
6 Box Jumps 33/27″
12 Chest/Bar Pull-ups
18 Wall Balls 20/14lb
*Row 1k at the 10 Min Mark

WOD Notes: For the Rack Jerk you may do a push jerk or split jerk from the front rack only. Try to set a new PR or work on technique. At the 10 min mark, stop where you are in the AMRAP and row 1k. Pick up where you left off in the AMRAP, when finished the 1k row.

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2/27/2013 – WOD

Strength
Deadlift 7×2 (70-75% of 1RM) *Focus on fast pull off ground. Go a little heavier than last week as long as speed is maintained.

Conditioning
10-20-30-20-10 Reps
Bar Facing Burpees
KB Swings 70/53lb
*Top of every minute do 1 Deadlift @ 70% of your 1RM.

Midline

3×12 GHD Back Extensions

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2/26/2013 – WOD

Strength
Shoulder Press 5×3 (Work up to a heavy 3RM)

Conditioning
12 Min AMRAP
6 Handstand Push-ups 6″/2″ Deficit
8 Hang Power Cleans 155/115lb
10 Front Rack BB Lunges 155/115lb

Midline
3x ME L-Sit Hold, Plank, GHD Hold

WOD Notes: Scaling for the HSPU are stacking multiple abmats to reduce the range of motion, elevating feet on a box maintaining pike position, or HR Push-ups. 55-60% of your 1RM HPC should be used. The same weight should be used for the HPC and Lunges.

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2/25/2013 – WOD

Strength
Back Squat 5×3 (Work up to a 3RM. Make sure at least 2 sets are maximal)

Conditioning
“Jackie” – (Compare to 10/11/2012)
1000m Row
50 Thrusters 45lb
30 Pull-ups
—Rest 5 minutes
For time:
30 GI Janes
30 Calories/.5 mile on Air Dyne

Reminder: The Reebok CrossFit Games Open starts March 6th, so don’t forget to sign up. CF Rage will be hosting the Open WOD every saturday morning for the entire 5 weeks of the Open. Each athlete (whether you signed up or not) will be assigned to a judge, who will make sure you are meeting the standard requirements for each movement. It’s going to be fun and an exciting team building event.

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Brent practicing Bar Muscle-ups. Good job big booyyyy!

2/23/2013 – Partner WOD

“Rage Partner WOD”

Complete the following with a partner

Buy In: Parking Lot Buddy Carry (up and back) -You must switch roles at the half way point
50 Hang Power Snatch 95/65lb *Partner must hold 6 inches
50 Double Dutch Burpees
100 Partner Wall Balls over Pull-up Rig
100 KB Swings 70/53lb *Partner must hold wall sit
200 Double Unders (400 Singles) *Each partner must do 1 rope climb between 2x
2k Row *Split it up into 4x500m sprints
Buy Out: Parking Lot Buddy Carry

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Nice job today everyone!

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9am class

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10am class

2/22/2013 – WOD

Skill
15 Min to work on GOATS

Conditioning
Every Min on the Min for as long as possible (25 min time cap)
1 High Box Jump 42/30″
2 Tire Flips
3 Laps of Shuttle Runs (120 ft)
4 Toes to Bar
*Score is last successful round completed

WOD Notes: If you fail to complete reps in one minute, rest the next minute then start back up. Partner up on the tire flips if the tire is too heavy to flip by yourself. Challenge yourself on the box jumps and go as high as possible, without having to stare at it for a couple of seconds…Who has the stamina to go all 25 min?

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2/21/2013 – WOD

Strength
Bench Press 5×3 (Work up to a heavy 3RM. Make sure 3/5 sets are heavy)

Conditioning
15 Min AMRAP
-15 Clapping Push-ups (Scale: HR Push-ups)
-15 KB Swings 88/53lb
-30 Air Squats
Immediately following WOD:
-30 Burpees for Time

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2/20/2013 – WOD

Strength
Deadlift 7×2 (70-80% of 1RM) *Work on moving weight fast off ground

Conditioning
“DT” – 5 Rounds For Time (Compare to 10/23/2012)
12 Deadlifts 155/115lb
9 Hang Power Cleans 155/115lb
6 Push Jerks 155/115lb
—Rest 5 min
Air Dyne: 2 sets (30 sec legs only, 30 sec arms only, 30 sec arms & legs) for total calories/meters

WOD Notes: The same weight should be used for all 3 movements. The hang power cleans will be the most difficult part of this workout as it will limit the amount of weight used.

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Grassfed/Pastured Buying Club

—Hendricks Farms & Dairy, LLC is a small, family operated farm in Telford, (suburban Philadelphia) Pa. We are a grass-fed, raw milk dairy & beef farm, dedicated to improving and preserving our natural resources while producing nutrient dense, life sustaining food for our family and yours. Our pastures produce raw milk, award winning cheeses, as well as fresh & cured meats . We are honored by the loyal support of our greater farm family, feeding you well is our priority. http://www.hendricksfarmsanddairy.com/Shopping-Clubs.html

  • I’m going to be putting together a list of people who are interested in a buying club for meats/dairy/eggs. Please let me know if you are interested this week by either replying to this post, verbally letting me know, or emailing me.