Saturday, December 20, 2014 16:29

Saturday Team WOD 12/20/14

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20
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 grasshopper / 30 double unders / 10 single leg glute bridge (ea. leg) / wall stretch / 3 skin the cat / 10 ring rows / group dynamic warm-up

B.) WOD:  In Teams of 2:
For Time:
-Row 500 m. each while Partner holds a plank
-50 Back Squats (135/95#)
-50 Hang Power Snatch (95/65#)
-50 Pull Ups
-8 Rope Climbs (20 rope climb progressions)

CrossFit Huntley’s 2014 Christmas Games 12/19/20…

Posted by bobby
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18
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshopper / 30 double unders / 10 single leg glute bridge (ea. leg) / 3 skin the cat / wall stretch

B.) Group Dynamic Warm-Up

C.) “The 12 minutes of Christmas”
12 min. Ascending Ladder of:
2,4,6,8,10,12,14, etc…
-Power Clean (RX = 155/110) (Scale = 85/55),
-Toes to Bar (Scale = V-Ups)
(perform 2 clean then 2 toes to bar, then 4 of ea., 6 of ea. and so on for 12 minutes)

*Rest 5 min. then:

“Buddy The Elf”
RX
6 min. AMRAP of:
-20 wall ball (20#/14#),
-10 ring dips
Scale
6 min. AMRAP of:
-20 wall ball (14#/10#) (may use slam ball),
-10 hand release push-ups

Thursday’s WOD 12/18/14…

Posted by bobby
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17
Dec
A.) Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 10 single leg bridge (ea. leg) / 16 ovh walking lunge steps / 3 wall climb / 5 burpee pull-ups

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 6-6-6-6+ (try to perform ea. set @ 75% 1rm)

C.) 3 x 500 m. row for time (5:00 rest between rows)
(+/- :05 between ea. row or 15 burpee penalty for ea. one under or over :05)

D.) Roll to Recover / Mobility

Wednesday’s WOD 12/17/14

Posted by bobby
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16
Dec
A.) Run 400 m. or Row 500 m. 20 bird dogs / 20 hollow rocks / 15 pvc passover / 5 pvc fig. 8′s / 15 kip swings / 10 kb sumo deadlift highpull / 10 ring rows

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up then:
E2MOM for 8 min (4 sets) perform:
-6 front squat (@ 75% 1rm),
-6 strict press (@ 75% 1rm)

D.) 5 rounds of:
-7 c2b pull-ups (scale: jumping c2b pull-ups),
-7 hspu,
-7 kb taters (53#/35#)

Tuesday’s WOD 12/16/14

Posted by bobby
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15
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 supermans / 1:00 plank / 3 skin the cat / 10 kb swings / 10 goblet squat

B.) Group Dynamic Warm-Up

C.) Deadlift: 6-6-6-6
(perform ea. set at 75% 1rm – 2:00 rest between sets)

D.) EMOM for 20 min. perform:
-Odd min. 2 power snatch (@ 70-75% 1rm),
-Even min. 25-35 double unders (scale 60 singles)
(RX = 25, competitors = 35)

Monday’s WOD

Posted by bobby
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14
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 supermans / 20 mt. climbers / 20 v-ups / 10 strict pull-up / 10 dips

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up then:
E2MOM for 8 min (4 sets) perform:
-6 back squat (@ 75% 1rm),
-6 push press (@ 75% 1rm)

D.) 4 rounds for time of:
-15 burpee box jumps (24″/20″),
-15 shoulder to over-head (95#/65#)

CrossFit Huntley’s 2014 Christmas Games

Posted by bobby
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11
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 3 skin cat / 10 kb swings / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) “Jingle Bars”
RX
After a 3 min. warm-up you will have 7 to find a 1 rep max over-head squat. You may use a rack or jerk block, so we may have to do two heats with a bigger class.  As soon as the 10 total min. is up you will go right into max air squat in 1 min as a tie breaker. So this is an 11:00 total workout. If you choose to enter this competition as scaled you will do the exact same workout of finding a 1 rep max “Thruster” instead of over-head squats.
*Score = 1rm + max squats in 1 min.

You will then have 5:00 to rest and then:

“The Grinch”
RX
15 min. AMRAP of:
-100 double unders,
-10 deadlifts (275#/190#),
-20 over-head walking lunge steps (45#/25#),
-10 c2b pull-ups,
-20 alt. kb snatch (53#/35#),
-10 hspu,
-5 rope climb
*Start back @ the top if you finish in 15 min., score = total reps)
____________________________________________________
“The Grinch”
Scaled
15 min. AMRAP of:
-100 single unders,
-20 deadlift (135#/95#),
-20 walking lunge steps w/ kb (35/17),
-20 jumping pull-ups,
-20 alt. kb snatch (35/17),
-20 push-ups (hand release),
-5 rope climb progression
*start back @ the top if you finish before 15 min. is up, score = total reps


Thursday’s WOD

Posted by bobby
Comment
10
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 grasshopper / 20 supermans / 1:00 plank / 10 kb swings / :30 handstand hold / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up / Clean Progressions

C.) EMOM for 7 min. perform:
-1 power clean + 1 clean @ 70-80%1rm

D.) “Griff”
For Time:
-Run 800 m.,
-Run 400 m. backwards,
-Run 800 m.,
-Run 400 m. backwards

Wednesday’s WOD

Posted by bobby
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10
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 v-ups / 20 grasshopper / 30 double unders / 3 wall climbs / 10 strict pull-ups

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up then:
Every 2:30 for 4 sets complete:
-8 front squats (@65% 1rm) plus,
-8 strict press (@65% 1rm)

D.) 15 min. AMRAP of:
-3 thrusters (135#/95#),
-6 box jump (30″/24″),
-12 toes to bar
-100 m. run w/ slam ball (30#/20#)

Tuesday’s WOD

Posted by bobby
Comment
8
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshopper / 20 supermans, 20 hollow rocks / 3 skin the cat / 10 kb swings

B.) Group Dynamic Warm-Up / Snatch Progressions

C.)  Deadlift: 5 min. warm-up then:
8-8-8+ (perform ea. set @ 65%1rm – 2:00 rest)

D.) “Death By Power Snatch”
-on min. 1 do 2 power snatch,
-on min. 2 do 4 power snatch,
-on min. 3 do 6 power snatch,
-on min. 4 do 8 power snatch
-continue till you can’t (95#/65#)

Monday’s WOD

Posted by bobby
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7
Dec
A.) Run 400 m. or Row 500 m. / 20 mt. climber / 30 speed skater / 10 single leg glute bridge (ea. leg) / 15 pvc passover / 10 ytw’s / 15 kip swings / 3 skin the cat

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up of back squat and push press then:
Every 2:30 for 4 sets complete:
-8 back squats (@65% 1rm) plus,
-8 push press (@65% 1rm)

D.) For Time:
-20 hspu,
-20 wall ball (20#/14#),
-20 burpees,
-20 alt. pistol squats (scale w/ assistance, to box or goblet squats),
-20 lateral stick jumps (24″/20″)

Friday’s WOD

Posted by bobby
Comment
4
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 scorpions / 50 russian twist / 3 skin the cat / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up of OVH Squat and Floor Press then:
E3MOM for 9 min. perform:
-10 ovh squat (snatch or clean from ground) super-set w/:
-10 floor press
(@55% 1rm for ea.)

D.) 8 min. AMRAP of:
-8 box jumps (24″/20″) (games standard),
-8 burpee pull-ups

Thursday’s WOD

Posted by bobby
Comment
3
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 push-up / 20 mt. climber / 10 single leg glute bridge / 10 med ball clean

B.) Group Dynamic Warm-Up / Clean Progressions

C.) Skill:  Rope Climb (6 ascents – legless or regular)
(scale: 18 progressions)

D.) High Hang Clean: 1-1-1-1-1 (:60 rest)
Hang Clean: 1-1-1-1-1 (:60 rest)
Power Clean: 1-1-1-1-1 (:90 rest)
(increase weight ea. set – finish HAP)

Lisa L. & Mark’s B-Day WOD

Posted by bobby
Comment
2
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 v-ups / 20 mt. climbers / 10 strict pull-up / 10 kb sumo deadlift high pull / 10 med ball cleans

B.) Group Dynamic Warm-Up

C.) 8 min. warm-up of front squat and strict press then:
E3MOM for 9 min. perform (3 sets of 10 of ea.):
-10 front squat – superset w/:
-10 strict press
(@55% 1rm of ea.)

D.) For Time:
Buy In: 57 cal. row,
Then:
3 rounds of:
-14 kb swings (53#/35#),
-14 wall ball sit-ups (20#/14#),
-14 ring rows
Then:
Buy Out: 57 ball slams (30#/20#)

Tuesday’s WOD

Posted by bobby
Comment
1
Dec
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / :30 superman hold / 1:00 plank / 20 mt. climbers / 3 wall climb / 3 skin the cat

B.) Group Dynamic Warm-up / Snatch Progressions

C.) EMOM for 20 min. perform:
*Odd min:
-5 hang power snatch (60-70% 1rm),
-5 burpee over barbell

*Even min:
-30 du (scale: 15 dsu attempts or 60 singles)

*Score = missed rounds

D.) 10 min. cool down run or row / mobility

Monday’s WOD

Posted by bobby
Comment
30
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 grasshopper / 20 bird dog / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 10 kb swings / :30 handstand hold

B.) Group Dynamic Warm-up

C.) 8 min. warm-up of back squat and push press then:
E3MOM for 9 min. perform (3 sets of 10):
-10 back squat plus,
-10 push press
(@55% 1rm of ea.)

D.) 15 min. AMRAP of:
-15 wall ball (20#/14#),
-15 sit-up,
-15 hspu

Post Thanksgiving WOD – “Holbrook”

Posted by bobby
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27
Nov
A.) Run 400 m. or row 500 m., 15 pvc passover, 10 ytw’s, 20 bird dogs, 20 mt. climbers, :30 handstand hold, 10 kb swings

B.) Group Dynamic Warm-Up / Med Ball Warm-Up

C.) Holbrook
10 rounds, ea. for time of:
-5 thrusters (115#/80#),
-10 pull-ups,
-100 m. run
-1:00 rest between rounds
*Score is your fastest and slowest round

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

D.) Mobility: Roll: center quad, inner thigh, glutes-hams, lats, thoracic spine
Band: lat-pec, 3-way ham, samson

Wednesday’s WOD

Posted by bobby
Comment
25
Nov
A.) Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 supermans / 20 scorpions / 20 mt. climbers / 1:00 plank / 10 strict pull-ups / :30 handstand hold or 50′ handstand walk

B.) Group Dynamic/med. ball warm-up

C.) Deadlift: 5 min. warm-up then:
5(40%), 5(50%), 5(60%) (DELOAD)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) 3 individually timed rounds of:
-500 m. row,
-10 knees to elbows,
-25 sit-ups,
-50 double unders (scale: 25 du attempts or 150 singles)
(3:00 rest between rounds)

Tuesday’s WOD

Posted by bobby
Comment
24
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 mt. climbers / 10 kb swings / 3 wall climb

B.) Group Dynamic Warm-Up

C.) Floor Press: 5 min. warm-up then:
5(40%), 5(50%), 5(60%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)

D.) 2 rounds for time of:
-35 push-ups (hand release),
-25 power snatch (75#/55#),
-15 ring dips,

E.) Cash-Out: 3 sets untimed of:
-3 mu,
-3 bar mu
(try to go unbroken – practice progressions if you don’t have mu)

Monday’s WoD

Posted by bobby
Comment
23
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 sit-ups / 3 wall climbs / 10 single leg glute bridge ea. leg

B.) Group Dynamic Warm-Up

C.) Back Squat: 5 min. warm-up then:
5(40%), 5(50%), 5(60%)
(use 95% training max – 2:00 rest)

D.) “Karen”
For Time:
150 wall balls (20#/14#)

Friday’s WOD

Posted by bobby
Comment
20
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / :30 handstand hold / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 8# to 1rm, then use 95% training max, 2:00 rest)

D.) “FRAN”
21-15-9 reps for time of:
-Thrusters (95#/65#),
-Pull-Ups

Thursday’s WOD

Posted by bobby
Comment
19
Nov
A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 3 skin the cat / 3 wall climb / 10 kb swings

B.) Group Dynamic Warm-Up / Hang power clean progressions

C.) EMOM for 18 min. perfrom:
-Min. 0,3,6,9,12,15: Max Calories Row
-Min. 1,4,7,10,13,16: Max hang power clean (135#/95#)
-Min. 2,5,8,11,14,17: Max 10 m. sprints

(*The coach will pause the clock for 0:10 at the end of ea. minute. To allow for smoother transition time – Score = total reps).

D.) Mobility!

Wednesday’s WOD

Posted by bobby
Comment
18
Nov
A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dog / 20 scorpions / 10 roll to v-sit / 10 single leg glute bridge (ea. leg) / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Single Leg Deadlift: 5-5-5 (ea. leg)
(stay light – work on balance and technique – 2:00 rest between sets)

D.) 21-15-9 reps for time of:
-Deadlift (225#/155#),
-Bar Facing Burpees,
-V-Ups

Tuesday’s WOD

Posted by bobby
Comment
17
Nov
A.) Run 400 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 bird dogs / 20 grasshopper / 10 ring row / 10 kb swings / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 5# to 1rm, then use 95% training max, 2:00 rest between sets)

D.)  9 min. Cap of:
-2 hspu,
-2 box jump overs (24″/20″),
-4 hspu,
-4 box jump overs,
-8 hspu,
-8 box jump overs,
-16 hspu,
-16 box jump overs
-32/32, 64/64….continue to double the reps until the 9 min. has elapsed
(you may step-up and over as well)

Monday’s WOD

Posted by bobby
Comment
16
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 20 scorpions / 20 mt. climbers / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Front Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 8# to your 1rm, then use 95% training max, 2:00 rest)

D.) For Time:
Row 750 m. then:
3 rounds of:
-15 sumo deadlift highpull (95#/65#),
-30 sit-up,
-60 double under (90 singles)

Friday’s WOD

Posted by bobby
Comment
13
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 grasshopper / 20 superman / 20 hollow rock / 10 push-up / 10 strict pull-up / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Floor Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 5# to 1rm, then use 95% training max, 2:00 rest between sets)

D.) 12 min clock:
Row 500 m., then AMRAP of:
-20 box jumps (24″/20″),
-20 pull-ups

Thursday’s WOD

Posted by bobby
Comment
13
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 v-ups / 10 push-up / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Strict Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)

D.) 12-9-6 reps for time of:
-hang power snatch (135#/95#),
-toes to bar,
-ring dip (scale: box dip, or hand release push-up w/ feet on 45# bumper plate)

Wednesday’s WOD

Posted by bobby
Comment
11
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 grasshopper / 30 speed skaters / 10 single leg bridge (ea. leg) / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Deadlift: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) 3 rounds of:
-16 ring row,
-14 kb goblet squat (53#/35#),
-12 back rack lunge steps (135#/95#)

Mandi’s B-Day WOD – Veteran’s Day Hero WOD

Posted by bobby
Comment
10
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 bird dogs / 20 grasshopper / 10 ovh squat (face wall w/ pvc) / 10 ring row / 10 push-up

B.) Group Dynamic Warm-Up

C.) “Hansen”
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 rounds for time of:
-30 kb swings (70#/53#) (scale weight),
-30 burpees,
-30 GHD Sit-Ups (scale to AB-Mat Sit-ups, especially if you’ve never used GHD – may also scale to 15 reps)

Tom Dassie’s B-Day WOD

Posted by bobby
Comment
9
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 25 double unders / 20 bird dogs / 20 mt. climbers / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) For Time:
Buy In: up and down monkey bars x 2 (rx = big, scale = smaller)
Then 6 rounds of:
-6 2 for 1 wall ball (20#/14#),
-6 c2b pull-up,
-6 box jump (30″/24″)
Finish w/: 400 m. run

“Whine & Roesette’s”

Posted by bobby
Comment
6
Nov

A Sporting Attitude

Everyone knows how much I love our CFH community. (See my first blog.)  One element that builds; and continually strengthens our community, is our ability to compete with one another while lifting each other up.  That is why we cheer on everyone during the WOD from the first person to the very last.  That is why we push each other to be better versions of ourselves.  But I know there are days when our competitive nature can get the best of us.

Sometimes we get so caught up in being competitive we sacrifice form, which does not help anyone meet the ultimate goal… which is “to improve ourselves and get stronger.”  The coaches go over the movement standards before each workout, so there is no question as to what each movement entails.  The coaches demonstrate this not only so we know the standards, but for our safety.  Like I said in my scaling blog, no workout is worth injury.  Sure you may have gotten more reps or a faster time… “but at what cost?”  You injure yourself for the sake of one workout, and you may set yourself back a week or more recovering.

We can also lose quality in our movements when trying to move faster than we are capable.  Taking short cuts diminishes the value of our performance.  When you don’t lock out an overhead press – “No rep.”  When you worm your push ups – “No rep.”  When your chin doesn’t get “just” over the bar – “No rep.”   We can’t have personal counters and judges for every workout so it’s up to us to be honest.  This “honesty” builds “trust” in our community, but most importantly… to not  “cheat” ourselves.  How do we expect to get stronger if we don’t challenge ourselves to meet the standards of the movements and the proper amount of reps?

If I constantly worry during a workout  I’m behind a particular person…  I may not be able to finish with my best work, because I’m too focused on what others are doing rather than what I need to do.  Do I try to keep pace with people I’m working out with? “Yes!”  Do I get worked up if I fall behind?  “No!”  I see other athletes as guides rather than competitors.  When I look at the whiteboard and see times from earlier classes, I see “possible goals.”  I’m never ashamed of putting my time or my reps on the board because I’m proud of what I achieved that day.

One of the first things I learned when I started at CFH was “I need to check my ego at the door.”  There is nothing more humbling than going into the unknown WOD and having your ass handed to you.   There are going to be days when the weights feel heavier, and you can’t add on more. There will be days when you may come in last.  But at the end of the day, you have to realize you worked just as hard as the person next to you.  You came into the box and you gave it your best.  When you start to get down on yourself; because of your performance, ask yourself what do you value more when you workout…  “having the best time/highest amount of reps or performing your best work?”  In order to achieve either you need efficiency, which comes with “training;” and “integrity”… and in turn… comes “character.”

Lorii Meyers writes in her book, No Excuses, the Fit Mind-Fit Body Strategy Book, “True sportsmanship is: Knowing that you need your opponent because without him or her, there is no game. Acknowledging that your opponent holds the same deep-rooted aspirations and expectations as you.  Knowing that, win or lose, you will walk off the course with pride.  Always taking the high road.  And always, always, always being a good sport.”

The Triplet Tester Retest

Posted by bobby
Comment
6
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) 11 min. ascending ladder AMRAP of:

The Rep Sequence

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires
___________________________________________________

Movement Details – Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs
___________________________________________________

Movement Details – Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs
____________________________________________________
D.) Over-Head Squat:
3(70%), 3(80%), 3+(90%)
(add 8# to 1rm, then use 95% training max, 2:00 rest)
(go lighter if too tired to keep form)

E.) Mobility:
Band lat/pec stretch, band samson stetch, achilles/calf smashing, thoracic spine extension/roll, center quad rock n roll, doorway hamstring

Thursday’s WOD

Posted by bobby
Comment
5
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 30 speed skaters / 3 wall climb / 10 ring row / 10 push-up / 10 kb swings

B.) Group Dynamic Warm-Up then:
Med. Ball Warm-Up

C.) 2,000 m. row for time,
Rest 5 min.
1 mile run for time
rest 3 min.
Max Hand Release Push-Ups in 3:00

(Go easy on run and row and use as a mobility day if sore and you have done 3 days in a row already)

D.) Mobility:
4-way partner shoulder,
2 min. calf smashing w/ kb or barbell,
center quad, inner thigh, IT band, hamstring, glute roll

Steve Bottorff’s B-Day WOD

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4
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 scorpions / 20 push-ups / 10 single leg glute bridge (ea. leg) / 3 skin the cat / 15 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Tire Flips
3×10 – Time ea. set of 10 and write on board
(3:00 rest between ea. set)

D.) 7 rounds for time of:
-7 clusters (95#/65#)(competitors scale up to (115#/80),
-7 t2b (scale: v-ups or hanging knees to chest),
-49 single unders
*A cluster is a squat clean plus a thruster 

Tuesday’s WOD

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3
Nov
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 superman / 20 v-ups / 50 russian twist / 20 grasshopper / 10 push-ups / 10 ring row / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Every 5 min. for 4 rounds complete:
-400 m. run (500 m. row if it’s raining and you don’t want to run in it),
-20 burpee,
-10 hspu (scale w/ strict kb press on knees, bands, or box)

(score = time ea. individual round)

D.) Cash-Out:
3 x 5 muscle-ups (:90 rest) or,
3 x 8 strict ring dip (:90 rest)

Lurong Benchmark Capacity Retest

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2
Nov

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 1:00 plank / 20 mt. climbers / wall stretch / band lat-shoulder stretch / 3 skin the cat / 15 push-ups


B.) Group Dynamic Warm-Up

C.) Benchmark #1 (Capacity Test):
Level 1:
-4 min. cal row,
-1 min. rest,
-3 min. jumping pull-ups,
-1 min. rest,
-2 min. air squat,
-1 min. rest,
-1 min. shoulder to over-head (65#/45#)
(Score = total reps)
___________________________________________
Level 2:
-4 min. cal. row,
-1 min. rest,
-3 min. pull-ups,
-1 min. rest,
-2 min. back squat (115#/80#),
-1 min. rest,
-1 min. shoulder to over-head (95#/65#)
(Score = total reps)
_______________________________________________
Level 3:
-4 min. cal. row,
-1 min. rest,
-3 min. c2b pull-up,
-1 min. rest,
-2 min. back squat (165#/115#),
-1 min. rest,
-1 min. shoulder to over-head (135#/95#)
(Score = total reps)
_______________________________________________
D.) Push Press: 3(70%), 3(80%), 3+(90%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)
Strength is optional today – work mobility after wod, or go light and work technique (3×5) if you are sore.

Team Saturday

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31
Oct

Team Fight Gone Bad

Teams of two complete 3 rounds for max reps

1:00 Wallball (14/20)

1:00 Sumo Deadlift High-pull (55/75)

1:00 Box Jump (20)

1:00 Push Press (55/75)

1:00 Row

For total reps!

1 Partner works at a time!

Roy’s B-Day WOD – Happy Halloween

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30
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 hollow rocks / 20 scorpions / 20 grasshopper / 15 barbell good mornings (45/35) / 10 kb sumo deadlift highpull / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Deadlift: 8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) 3 rounds for time of (score ea. round separately):
-14 calorie row
-14 barbell front rack lunge steps (135#/95#),
-14 c2b pull-ups,
-14 kb sumo deadlift high pull (70#/53#),
-14 burpees
(2:00 rest between rounds)
Screen-shot-2011-01-17-at-12.12.04-PM

Each class will designate 3-5 Zombies! A smaller class will only designate 2.

If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 2 minutes after the living people and try to catch them! Your goal is to catch them and beat their time.

*Remember we will be wodding in costumes for the team wod Saturday morning. Hope you can make it.

Thursday’s WOD

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29
Oct
A.) Row 500 m. or run 400 m. / 15 pvc passover / 15 band scap squeeze / wall stretch / 20 barbell push press / 4 dive bomber to cobra / 10 chin-ups / 15 push-up / 15 banded goodmorning / band lat stretch

B.) Group Dynamic Warm-up + sprints (2 rolling ea. way, 4 push-up start)

C.) For Time:
-50 kb swings (53#/35#),
-40 double unders (120 singles),
-30 box jump (24″/20″),
-20 pvc sit-up,
-10 muscle-ups (scale: 20 hand release push-up + 15 chin-ups),
-20 pvc sit-up,
-30 box jump (24″/20″),
-40 double unders,
-50 kb swings (53#/35#)

D.) Mobility: 4-way partner shoulder stretch, achilles-calf smashing (2 min. ea. leg), center quad rock n roll, thoracic spine extension/roll on foam roll

Wednesday’s WOD

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28
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 20 grasshopper / 10 ovh squat (45/35) / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Press:  8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)

D.) 5 rounds for time of:
-5 wall climb (scale: 2-3 wall climb / or inchworm + 2 push-up x 5)
-10 toes to bar (scale: hanging knees to chest or v-ups)
-15 kb taters (53#/35#)

Tuesday’s WOD

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28
Oct
A.) Run 400 m. or row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 supermans / 20 v-ups / 20 push-ups / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Floor Press/Bench Press: 8 min. warm-up then:
3(70%), 3(80%), 3+(90%)
(add 5# to 1rm, then use 95% training max, 2:00 rest)

D.)*3 min. AMRAP:
-3 power clean (225#/155#)(scale to 80-85%1rm),
-9 ring dips (scale: bench dips or hand release push-ups)

*2 min. rest then:

*3 min. AMRAP of:
-4 power clean (185#/135#)(scale to 70-75% 1rm),
-8 ring dips

*2 min. rest then:

*3 min. AMRAP of:
-5 power clean (135#/95#)(scale to 60-65% 1rm),
-7 ring dips

Robin’s B-Day WOD

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26
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 1:00 plank / 20 supermans / 20 grasshopper / 30 double unders / 10 strict pull-up / wall stretch

B.) Group Dynamic Warm-Up

C.) Back Squat: 8 min. warm-up then:
3(70%), 3(80&), 3+(90%)
(add 10# to 1rm, then use 95% training max, 2:00 rest)

D.) For Time:
-32 cal row,
-32 burpee box jumps (24″/20″),
-32 pull-ups,
-32 wall ball (20#/14#),
-32 double unders (scale: 96 singles),
-32 v-ups

Friday’s WOD

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23
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 supermans / 20 hollow rocks / 10 kb swings / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(add 8# to to 1rm, then use 95% training max – 2:00 rest)

D.) 21-15-9 reps for time of:
-Power Snatch (95#/65#),
-Alt. Pistol Squats (scale w/ bands, pole, rings, or air squat),
-Run 200 m. w/ kb (53/35) after ea. set (21,15,9)

Thursday’s WOD

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22
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 scorpions / 1:00 plank / 20 mt climber / 10 single leg glute bridge (ea. leg) / wall stretch

B.) Group Dynamic Warm-Up
MED Ball warm-up

C.) Ring Dip: 10-5-5-5-5
(Scale up w/ weight, Scale down with bands, bench dips or push-ups)

D.) TABATA = 8 rounds of :20 on/:10 off for max reps of:
-TABATA Row (Calories),
-Rest 1 min,
-TABATA Ball Slams (30#/20#),
-Rest 1 min,
-TABATA Burpees

(complete all 8 rounds or row before you move on to ball slams and so on)

Wednesday’s WOD

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21
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 supermans / 1:00 plank / 20 mt. climbers / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up then power clean progressions

C.) EMOM for 10 min. perform:
-1 power clean,
-1 hang power clean
(increase weight – finish HAP)

D.) For Time:
-Run 800 m.,
-50 thrusters (45#/35#),
-Run 600 m. (400 + 200 m.),
-50 pull-ups (scale: jumping pull-ups),
-Run 400 m.,
-50 sit-ups,
-Run 200 m.,
-50 double unders (scale: 150 singles)

“Whine & Roesette’s”

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20
Oct

Using the “S” Word : Scaling

When we think of scales, we think of words like  “measurement” or “data.”  Scales are ways for us to measure a difference.  Scaling workouts allows us to complete; if we are unable to go RX, the daily workout.  We can then track those scaled wods as a way to see a differences between where we are today, and where we were a few months ago.  Besides scaling weights and movements, scaling workouts we “can complete as RX (or even scaling further what we could do)” allows us to take active rest days when we aren’t feeling 100%.  Scaling gives us very important options.

I think the beauty in WOD programming is in it’s ability to be inclusive.  Anyone can do a WOD because the particular movement(s) can be modified. I remember the first time I did “Fran;” she introduced me to thrusters (which I could do prescribed) and pull-ups. For the pull-ups I used the green and a thin red bands; it took me 10:00 to complete.  Fast forward six months when “Fran” visited again; but this time I did her as prescribed, and finished in 10:39.  Is that the best time? Not by a long shot; however, I was ecstatic because I did the pull-ups unassisted after months of practicing kipping pull ups.  When we scale we give ourselves a baseline –  a starting point from where we can improve.

The Lurong Challenge is set up in this way so participants can see how their performances change after they modify their diets for a time.  I am not participating; however, I’m interested to see if I see any improvement without going strict Paleo.  I’m cleaning up my eating for sure, but I still like my cheese and croissants every once in a while.  I really like the workouts as well because they offer different levels to choose.  No matter what level you choose, you’re still going to see improvement whether it be a faster time or more reps.  I’m excited to see how everyone doing the Lurong Challenge grows in the next few weeks.

The gains we make at the gym; however, are not without their costs.  We’ve all had those days when we are so sore from the workout the day before that we can barely move.  The DOMS man…the struggle is real.  There are also days when the slightest twist or bend makes us whimper from the pain.  Pain is our body’s way of saying, “Slow your roll and push aside your pride.”  Injury is not worth an “RX” next to your name on the board.  If you’re sore or hurting… Modify.  You’re still getting a workout in for the day while allowing your body to recuperate.

Scaling just allows us to be smarter athletes.  There is no shame in scaling.  Scaling is a way to continue improvement and avoid setbacks.  There is nothing “less” about scaling other than the weights are lighter, the reps are fewer, or the movements are simpler.  That doesn’t change our work ethic.  We still give our best. We still strive to achieve “Virtuosity” by performing each movement to it’s utmost proper standard. We still push our boundaries.  We still see improvement, and that is all that matters.

Tuesday’s WOD

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20
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 v-ups / 20 mt. climbers / 3 wall climbs / 10 strict pull-up / 25 double unders

B.) Group Dynamic Warm-Up

C.) Push Press: 8 min. warm-up then:
5(75%), 5(80%), 5+(85%)
(add 5# to 1rm – then use 95% training max – 2:00 rest)

D.) “Dynamix”
7 min. AMRAP of:
-6 hspu (level 3), (6 hand release push-up – level 2), (6 hr push-up from knees – level 1),
-8 kb swings(70#/53# – level 3),(53#/35# – level 2),(35#/17# – level 1),
-12 kb sumo deadlift high pull (70#/53# – level 3),(53#/35# no highpull – level 2),(35#/17#-no highpull – level 1)

Monday’s WOD

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19
Oct
A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 grasshopper / wall stretch / 10 strict pull-up / 20 du

B.) Group Dynamic Warm-up

C.) Front Squat: 8 min. warm-up then:
5(75%), 3(80%), 3+(85%)
(add 8# to your 1RM – use 95% training max – 2:00 rest)

D.) 12 min. AMRAP of:
-200 m. run,
-10 squat clean wall ball (20#/14#) (ea. wallball must first start w/ a full clean – you must also catch ea. ball after you throw or no rep),
-10 box jumps (24″/20″) (games standard)

Saturday Team WOD

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17
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 grasshopper / 30 double unders / 10 kb swings / 15 push-ups / 10 strict pull-ups

B.) Partner Workout:
For Time:
-Row 1,500 m.,
*1 partner must hold top of push-up (plank) while other rows,
-50 wall ball (20#/14#),
*1 partner must hold bumper plate over-head (45#/25#) while other does wall balls,
-50 thrusters (95#/65#)
*1 partner must hold 1 kb in ea. hand (53#/35#) while other does thrusters
-Both partners run 400 m. backwards

***Can only accomplish task once the hold is performed; can split it up any way you would like.

Todd’s B-Day WOD

Posted by bobby
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16
Oct
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 supermans / 1:00 plank / 20 mt. climbers / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Press: 8 min. warm-up then:
5(65%), 5(75%), 5+(85%)
(add 5# to 1 rep max; then use 95% training max – 2:00 rest)

D.) For Time:
-1,968# hang power clean and jerk (break up w/ any weight you want),
*Then 2 rounds of:
-23 sit-ups,
-23 ball slams (30#/20#),
-23 ring push-ups,
-23 kb swings (53#/35#)