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4/9/2013 – WOD

Strength
Press Complex 5x (3 Shoulder Press, 2 Push Press, 1 Push Jerk)
—The weight used for this complex should be your 3RM Shoulder Press. The Push Press & Push Jerk are in the complex to work on technique.

Conditioning
3 Rounds For Time
10 Clean n Jerk 205/135lb (65% of 1RM)
Run 800m

WOD Notes: It’s going to be another nice day outside, so be prepared to run in this WOD. The Clean n Jerk weight in this WOD is designed to be fairly heavy, so work on technique during the lifts. The runs should be paced except for the last 800m, which should be ALL OUT!

4/8/2013 – WOD

Strength
Front Squat 5×3 (85-90% of 1RM)

Conditioning
10 Rounds For Time
3 Hang Squat Clean 175/125lb (60% 1RM)
6 Bar Facing Burpees
9 KB Swings 70/53lb

WOD Notes: The time domain for this WOD is designed to be anywhere from 12-20 minutes. Go lighter on the KB, so that you will be able to keep on moving. The HSC should start to feel heavy towards the end. All 3 movements should be performed unbroken if possible.

2013 CrossFit Games Open Recap

—Well Ragers, the 2013 Reebok CrossFit Games Open has finally ended today. First of all, I just wanted to thank all the volunteers who helped judge (Ross, E Hill, Shayne, Jeff, Dan, Stacey C, Kyle, Rich, Shayne #2, Eric Noonan), print out scorecards (Joan), Matt Basilio (photography), and everyone else for showing their support during the Open. I hope all of you can take away something positive through this experience that will fuel your desire to become fitter each day. This will help you be better prepared for the 2014 Open as well as everyday life. These workouts tested you both physically as well as mentally (maybe not as much as the Rage WOD’s, haha). I was so proud of how everyone stepped out of their comfort zone and gave it all they had. I would like all of you to think about what you learned from this Open and what you all accomplished. Examples include: Snatch PR, Clean n Jerk PR,  a first Chest/Bar Pull-up, Toe/Bar, Double Under, or Muscle-Up. Or it could be as simple as I pushed myself to the best of my ability.

—Moving forward, Rage will be hosting an In-House competition in the near future where we will crown a King & Queen of Rage. The workouts will be similar to the Open, where it will be inclusive for everyone to compete and it will be a lot of fun! I hope this will motivate  you even more to push yourself during every WOD. I look forward to everyone accomplishing whatever goals they listed on the whiteboard at Rage for 2013!

—The 2013 Mid Atlantic Regional (June 7-9) is a great opportunity to see some of the best CrossFitters on the East Coast throwdown for a chance to make the CrossFit Games in July (Top 3 only qualify). If you are free that weekend, I would recommend you making the trip down to Landover, MD to spectate. Tickets will go on sale soon. Let me know if you have questions.

4/6/2013 – WOD

“Open WOD 13.5″

4 Min AMRAP of:

• 15 thrusters (100/65/45#)
• 15 chest-to-bar pull-ups OR Jumping Chest-to-bar (masters)

* If you complete 3 rounds (90 reps) in 4 minutes, continue for another 4 minutes. Click for WOD Demo and Standards ( Open WOD 13.5). Good luck to all competitors and let’s RAGE all over 13.5’s face!

8:00am – CFRage opens for warm-up
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:10am – Heat 2 starts
9:20am – Heat 3 starts
9:30am – Heat 4 starts
9:40am – Heat 5 starts
9:50am – Heat 6 starts
10:00am – Group Run

Rachel beasting out Muscle-ups!

4/5/2013 – WOD

Skill
15 Min to work on GOATS

Conditioning
2 Rounds For Time
10 Tire Flips
30 Overhead Walking Lunges w/ 45/25lb Plate
50 Sit-ups
Row 750m

WOD Notes: You may do the tire flips with a partner if the tire is too heavy to do alone. Ab mats should be used for the sit-ups.

Open WOD 13.5 has been announced. Below is the agenda for Saturday. Since this workout will be very short, we will be doing a run together at 10am if you can stick around afterwards. Good luck to all competitors! Please email me to sign-up for a heat.

8:00am – CFRage opens for warm-up
8:40am – Standards meeting/announcements
9:00am – Heat 1 starts
9:10am – Heat 2 starts
9:20am – Heat 3 starts
9:30am – Heat 4 starts
9:40am – Heat 5 starts
9:50am – Heat 6 starts
10:00am – Group Run

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!