WODS for the Week 120102 - 120106

Hot and fresh...schedule (MWF 6am, Tu Th 4:30pm, Sat 8am) stays the same. 


Monday 120102

EMOM for 10 minutes 2 Back Squats @ 70%

-then-

3 rounds for time of:

20 Snatch Balances 95/65#
20 Burpee Box Jumps 20″
20 K2E


If you underestimated this work, raise your hand. I'll be the first to admit I didn't give this WOD its full due. Scores and times below:


Louis: 22:35 (65#, 24" jumps)
Jennifer: 18:13 (dowel balance)
Brent: 22:16 (45#/dowel, step ups, k2c)
Austin: 23:15 (45#)
Ty: 26:32 (45#, step ups, k2c)
Adam:  18:47 (dowel presses, step up, sit up/k2c)
John: 17:30 (rx'd)

knees to elbows

Warm up
Painball tournament (best of 3)

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Tuesday 120103

5 minute AMRAP of:
Shoulder Touches

-rest 2 minutes-

8 minute AMRAP of:
5 STRICT Pullups
15 Pushups (hand release)
30 Split Jumps

-rest 2 minutes-

5 minute AMRAP of:
Clean & Jerk 185/120#

shoulder touches

Warm up
*5 min rope work
*3 min shoulder stretches (band, pass throughs, sotts press)
*3 min hip mobilization (iron cross/scorpion, indian sit, wall sit)

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Wednesday 120104

15 minutes to Establish (or practice) a 2RM Hang (full stall) Squat Snatch.

-then-

3 rounds for total reps:

1 min. ME (max effort) Push Press 75/55#
1 min. ME Front Squats 75/55#
1 min. ME UB Plank Hold (for seconds)
1 min. ME KBS 24/16kg
1 min. Rest


Brad Harris: 244 (107, 75, 52) - rx'd plus scaled up 28.5kg kbs
Austin Riggs: 335 (110, 110, 115) - 45# bar, 16kg kbs
Louis Marascalco: 365 (129, 133, 103) - 70# bar, 16kg kbs
BrentandJenny Harris: 248 (73, 69, 106)
John Prince: 415 (147, 133, 135) - scaled 16kg kbs

KB Swings

Warm up

*10-15-20 Burpees with 0:30 - 1:00 rest, respectively

*Junk Yard Dog Warm Up (3 min)

*Shoulder Touches (3 min)

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Thursday 120105

5X3 Tempo Deadlifts @ 65% – rest 90 sec.

Notes: 3 counts to the knees, quick to the hip and back to the knees, 3 counts to the floor.

-then-

21-15-9 of:
Burpees
Push Press 75# (21l/21r etc)

50 Double Unders (between each round)

Notes: After the round of 21 perform 50 DU, then after the round of 15 perform 50 DU, etc.


Warm up
*Run 800m
*Grasshoppers x 10
*Pass Throughs x 10
*Pullups x 10
*30 sec handstand hold
(^ x2 except run)

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Friday 120106

10 minutes to establish a 1RM Snatch (any style).

-then-

15 minute AMRAP of:
Double-Unders (or parralette jumps)
*EMOM (including the 1st minute) complete 5 Thrusters @ 115/75#

For total Double-Unders.

WODS for the Week 111226 - 111231

WODS for the Week 111226 - 111231

Monday 111226:

WOD
3 rounds for total reps of:
2 minutes ME (max effort) Double-Unders
-rest 1 minute
1 minute ME Pushups (hand release)
-rest 1 minute
2 minutes ME Power Cleans 185/120#
-rest 1 minute


The WOD went as such (score by round):
Mitchell: 84-78-108 = 270 (jump tucks, push ups, 133# cleans)
Austin: 75-73-79 = 227 (double unders, push ups, 144# cleans)
Kelly: 95-68-67 = 230 (tuck jumps, push ups, 89# cleans)
Brent: 65-58-54 = 177 (tuck jumps, push ups, 111# cleans)

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Tuesday 111227:

WOD

15 minutes to establish a 1rm Snatch.
-then-

7 rounds for time of:
-7 Thrusters 95/65#
-11 Burpees


"Hardest workout yet!" according to Brad Harris. It did require lots of lungs.


Austin; 16:03 (mix thrusters/front squats)
Kelly: 16:11 (45# thrusters
Brad: 16:08 (rx'd)
John: 8:47 (rx'd)

Power Snatch work along with a little Clean and Jerk on the end.

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Wednesday 111228:

WOD
5 rounds for total reps of:
5 minutes to complete…

1 minute ME (max effort) Chest to Bar Pullups:
-then-

3 minute AMRAP of:
5 Deadlifts 275/185#
30 Double-Unders
-then-

Rest 1 minute.


No lie, this one was rough. Good job to everyone who made it through. Scores went down like so:


                              Pullups                            Rounds
Brad:                   32                                          9.5 (225# dl, tuck jumps)
Ty:                        29 (green band)                9 (210# dl, tuck jumps)
Austin:                75                                          13.5 (185# dl, tuck jumps)
Louis:                  59                                          8.5 (225# dl, double unders)
Brent:                  58 (black band)                  11 (185# dl, tuck jumps/step ups)


*Kelly took a knee after straining a back muscle in the warm ups. Feel better big guy!

Good example of how to do this WOD properly

Notes: Only FULL ROUNDS count for 3 minute AMRAP. Anything short of a full round DOES NOT count for total score. For example, if you finish 3 rounds + 5 Deadlifts + 28 Double Unders (2 short of a full fourth round), your score is 3 rounds. 

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Thursday 111229:

WOD
15 minutes to establish a 3RM Snatch Balance
-then-

4 rounds for time of:

4 Push Press 135/95#
8 OHS 135/95#
12 KBS 32/24kg
16 Lateral Jumps (over parallette)


Austin: 8:18 (65#, 35# kb)
Louis: 6:45 (95#, 35# kb)
John: 8:18 (62# kb)


Kelly completed the following work in 11:57
5 rounds for time:
- 20 med ball front squats
- 20 parralette jumps

Lateral jumps

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Friday 111230:

WOD 15 minutes to establish a 5RM Front Squat.
-then-

10 minute AMRAP of:

30 Ab-Mat Situps
20 Split Jumps
10 Ring Dips:

WODs for the Week: 111219 - 111222

WODs for the Week: 111219 - 111222

MONDAY 12-19-11
WOD

Chipper - complete the following for time:
- 400m Run

- 50 Box Jumps (24")
- 40 Push Press (75#)

- 30 Double Unders 

- 20 Pullups

- 10 Cleans (155#)

- 400m Run
Warm Up

- 400m run

- 10 kipping swings

- 15 samson stretches

- 20 mtn climbers

- 15 Halloween cats
- 10 jumping lunges

Stephen Alred: 12:35 (sub 135# cleans)

BrentandJenny Harris: 14:01 (step ups, 45# press, 60 singles, black band, 89# cleans)

Ty Humble: 15:11 (step ups, 45# press, 60 singles, black band, 89# cleans)

Kelly Mims: 14:35 (45# press, 60 singles, jumping pu, 89# cleans)

Parker (12): 14:13 (step ups, 10# dbs, 60 singles, jumping pu, 10# dbs clean)

Brad Harris: 13:57 (rx'd)

Mitchell: 9:55 (135# cleans)

John Prince: 10:20 (rx'd)

Then: roll out shoulders and work internal/external hip capsule 

Strength/Skill

- 5 to 7 min of rope work

PRIMER

- Membership info

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Tuesday 12-20-11

WOD

21-15-9 of

- Deadlift (225#)

- Box Jump (24")

Warm Up

- 800m run (or 50 burpees partitioned as you like)
- bar roll traps, calves, quads
Strength/Skill

- Front Squat: work up to heavy single (5-7 min)

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Wednesday 12-21-11

WODperform the following AMRAP 10 min
- 20 weighted lunges, 10 power snatches (45#)

- 1:00 burpees  max reps

*Score is number of burpees plus number of snatches (snatches count 1.5x)

Warm Up

- 2 min superman/V-up combo

- down and back bear crawl x 2

- squat sliders down and back x 2

- inch worms

- iron cross/scorpions 

Austin: 35 burpees (3 rounds + 16 lunges)
Kelly: 30 burpees (3 rounds)
Brad: 30 burpees (3 rounds)
John: 62 burpees (4 rounds + 6 lunges)

Strength/Skill

- Hand stand work (5-7 min)

PRIMER

- Sugar

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Thursday 12-22-11

WOD

Run 5k
Warm Up

"Track warm up"

Louis: 26:15 (15 reps at 135#)

As it was raining here pretty hard I decided to put some skill work into a WOD and did 5 rounds of:
- 10 pullups
- 10m handstand walk
- 25 squats
- 10m handstand walk
~10 min

Strength/Skill (after WOD)

"Grace" to failure

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Friday 12-23-11

WOD

none - off. Enjoy your extended Christmas break and we'll see everyone bright and early on Monday the 26th. 

WODs for the Week: 111212 - 111217

MONDAY 12-05-11

WOD
Back Squat
2-2-2-2-2-2-2


Good work by Ty, Brent, and Louis this morning. Brent held a consistent 185-205 for each lift while Ty quickly jumped to 205 and had one attempt at 225. Louis climbed the ladder, reaching just shy of 300 by the time the work was over. He then hit a big 5RM PR at 331#. 

Warm Up
- 400m front/back run
- Instructor led stretch
- Broad jump max

Strength/Skill
- 5 min work on double unders
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Tuesday 12-06-11

WOD
10 x 100m sprint


Mother nature really doesn't want us to sprint. Actually because it was pretty slick due to light rain we went with "Tababta This" today and will make up sprints tomorrow, weather permitting.


Scores were as follows:
Louis: 38 (pr)
Mitchell: 40
Brad: 28


Really proud of Louis for finishing a Tabata Rx'd and with a PR. Brad and Mitchell had great performances and I really appreciate them coming in this morning.
Stephen hit the CFE metcon which looked awful. I'll have to ask his score but he never stopped moving between pullups, ring dips, and double-unders.


Louis guided me through Tabata This as well after class today. My final score of 49 reflected a new tabata squat pr with a consistent 21 reps. Push ups seemed to be my weak link but they were the last movement during the cycle and the score of 10 on my pullups took its toll.


Rather than the planned strength/skill work posted below Mitchell wanted to get the best of our broad jump mark from yesterday and easily moved past the 7 1/2 feet from yesterday. That prompted a jump off which he still ended up winning pushing  the mark just past 8 feet.

Warm Up
- 100m run followed by 10 box jumps x 3
- 100m run followed by 5 pullups x 3
- 100m run followed by 10 v-ups x 3
- Spend 5-7 min working on hamstrings (inch worms, back and forth, mtn climbers, grasshoppers, lunge toe touches)

Strength/Skill
- Hang power snatch (work up to a heavy single or skill work)
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Wednesday 12-07-11

WOD
"Tabata This"


Since we went "Tabata" on Tuesday, today was sprint work as it was warm(er) and more importantly, dry. Ty was able to complete all of his efforts in the 18-23s range while Brent stayed mostly in the 20-21s range with a low of 17s. Big Brad crushed his final attempt at an impressive 12.9. That's moving!

Warm Up
- 10-15-20 air squats with :30 rest after 10 and 1:00 rest after 15
- 10 kipping swings
- High knees down and back
- 10 v-ups
- Lunge twists down and back
(^ x2 after squats)

Strength/Skill
- Turkish get ups (5 minutes)
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Thursday 12-08-11


WOD
5 rounds of:
- 15 Thrusters 135#
- Run 400m


This is easily the warmest morning since starting WODs at Ultimate and we took advantage and hit this outside. The run was closer to 450m than 400 but we'll get that sorted out from the roll up door very soon. 


Brent: 19:10 (3 rounds - 65# for 1 round and 45# for the final two)
Austin: 20:05 (5 rounds - 45#, front squats for the final round)
Louis: 25:05 (rx'd for 55 reps, 20 reps at 115#)
John: 15:25 (95# for all)

No getting around this as a difficult WOD due to the high volume thrusters. Everyone tackled their challenges like champs though and I was really pleased to see Austin use his shoulder coming back off of a football injury a few weeks ago. The word of the day was "consistency" and I think that was really apparent.

Personally, I dropped my weight down to see how my tight back would respond. So far so good. Because of that drop in weight I wanted to perform the WOD unbroken which I was able to accomplish. 


Warm Up
"Track warm up"
- High Knees
- Hurdles
- Lunge toe touch
- Rev Lunge
- Broad jump


- Instructor led stretches


Two Rounds (slowly) of:
- 10 Sotts press
- 10 pullups
- 10 up/downs


Strength/Skill (after WOD)
- Box jump work (5 min) - work on one aspect of the movement
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Friday 12-09-11


WOD
Power Clean 3-3-3-3-3


Brad Harris: 222-266-288-201(7 reps)
Ty Humble: 155-155-175(1)-175
Austin Riggs: 155-175-201(f)-133
John Prince: 155-175-201(pr)
Louis Marascalco: 175-201-227(1)

Warm Up
*10-15-20 up/downs (rest :30 after 10 and 1:00 after 15)
*Instructor led stretches
*The Bear warm up complex (5 cycles) x 3


Strength/Skill 
none today



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WODs for the Week 111205 - 111209

MONDAY 12-05-11

WOD
10 min AMRAP
- 10 pushups (GS)
- Bear Crawl
- 10 jumping squats

Hand release at the bottom of the pushup. Bear crawl distance is 15m. Hips must come open and feet must leave the ground for rep to count as complete on jumping squat. 

In addition to having temps in the 50's it was great to see Brad Harris and put him through the first CrossFit WOD. This one was designed to a put a premium on oxygen consumption and I think it achieved that goal. I've got a feeling Brad is going to put up some pretty impressive numbers in a short period of time.

Score for the WOD as follows:
Brad: 6 rounds
Louis: 9 rounds + 10 pushups
John: 11 rounds + 8 pushups

Prior to the WOD, Louis hit a big power clean PR at 222#. Great job buddy!

Night class was fun as well. I'm not sure everyone bought in to a quick AMRAP after a boxing class but we did the best we could.

Warm Up
- 400m run (if raining, we will perform track warm up inside)
- Instructor led stretch
- 10 sumo deadlifts
- 10 pullups
- 10 jumping lunges
- 10 push presses
- 10 hspu

Strength
- Work up to a heavy power clean
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Tuesday 12-06-11

WOD
12 min AMRAP


*6 Push Press - 95#
*8 KB Swings - 2 pood
*10 Burpees


Louis braved this alone today and put out the best performance I've seen out of him yet. Mostly unbroken except for a few short stops on the burpees he managed 7 full rounds exactly as the timer signaled completion of the WOD. It is work like this that makes athletes astoundingly better.


My work consisted of the warm up plus a little handstand walking which ended up being quite profitable. I'm not ready to give up using my feet as my primary transportation but I am slowly putting this goat down. 

Warm Up
- 100m run followed by 10 box jumps x 3
- 100m run followed by 5 pullups x 3
- 100m run followed by 10 v-ups x 3

Strength
- Back squat 3-3-3-3 (work at 70% of your 1RM)
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Wednesday 12-07-11

WOD
Push Press
3-3-3-3-3

Stephen: 144 x 3 (last set)
Brad: 173-202-213-250-290
Mitchell: 173-202-213(x)-202-196
John: 153-173-184-189(1)-133

To say the bar was raised this morning does an injustice to the amount of weight lifted today. This was wheelhouse for both Brad and Mitchell and I was very content to stand amazed by their strength. It was also good to begin establishing pressing baselines so we can track improvements and work off of some percentages. Personally my lifts felt good if a little disjointed and I was really surprised when the 189 went up just once. Still the 184 technically represents an 8# pr. 

Warm Up
*"Track Warm Up"
*Half Tabata Burpee Box Jumps
*Half Tabata V-ups

Strength/Skill (after WOD)
*Box Jump work (max box jumps to failure)
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Thursday 12-08-11


WOD
5 rounds of:
-15 box jumps - 24"
- 10 hang squat cleans - 135#
- 5 hand stand push ups

Brad Harris: 16:49 (subbed elevated pushups)

Mitchell: 15:50 (rx'd)

Austin: 3 rounds complete (handstand holds and 115#)

Ty: 13:15 (3 rounds, 95#, elevated pushups)

Brent: 13:50 (3 rounds, 95#, elevated pushups)

Louis Marascalco: 17:53 (handstand holds/elevated pushup mix)

John Prince: 12:40 (rx'd)

Very nice to get some bodies in the gym this morning. Great to see Austin back in the mix and really good to meet Ty and Brent. 

Warm Up
*If-it-has-an-animal-name-you-don't-want-to-do-it warm up
   - inch worms
   - bear crawl
   - duck walk
(^ x 2)

*Instructor led stretches
*The Bear warm up complex (5 cycles) x 3


Strength/Skill (after WOD)
*Overhead squat work 3-4 sets of 3 reps. Do not load over 70% of 1RM.



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Friday 12-09-11


WOD
- 50 burpee jump-slaps
- on the min, every min perform 5 deadlifts @ 155#

Ty: 14:00

Brent: 14:02

Louis Marascalco: 4:26 (as rx'd)

Stephen Alred: 2:40

The buy-in was supposed to be 50 double unders but I didn't do a good job of stressing that so Louis gets an extra golden star by his name for knocking them out before the WOD. Times do not reflect buy-in for this WOD.


Brent and Ty did a really good job of staying the course when it looked like 50 was never going to come. 

Warm Up
*10-15-20 up/downs (rest :30 after 10 and 1:00 after 15)
*Instructor led stretches
*The Bear warm up complex (5 cycles) x 3


Strength/Skill 
none today



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Saturday 12-10-11


WOD
4 rounds for time:
- Run 400m
- 50 air squats*
*must touch med ball for depth check on all squats

John: 12:00

Louis Marascalco: 14:18

Stephen Alred: 12:48

We put off running in the cold as long  as we could but had to push it out today. Honestly it wasn't that bad.

Thanks to Chris for joining in our warm up before the WOD.

Warm Up
*3 rounds of Cindy (5 push ups, 10 pullups, 15 squats) - slow
*Dynamic hip stretching to focus on hips
*Handstand practice


Strength/Skill 
Thrusters 3-3-3-3
45-67-89-111

Here we go! WODs for the week - 111128-111202

Because things are sure to be hectic in the coming weeks I will need to make a minor change in how I blog WODs (that's kind of a weird thing to say, "Blog WOD"). This will be a temporary change but will help me be more efficient with free time that will be better spent painting, securing, cutting, and otherwise getting our space ready for the months ahead. 


The plan is to post WODs and warmups all at once for the coming week. I will still amend the posts with times as they are available. Also, the flavor of the WODs will change. Currently, we utilize the "mainsite" or CrossFit.com as our program template. Due to equipment and space restrictions while items are being put into place, WODs will be built around the known and available resources. 


111128 - Monday (year/month/day)


WOD - 6am Ultimate Fitness - FREE CLASS!
AMRAP 10 (as many rounds as possible in 10 min)
- 7 Thursters (95#)
- 10 overhead walking lunges w/ 45# plate
- 7 bumper plate burpees
- 10 overhead walking lunges w/ 45# plate


Pretty happy with the programming here although we amended to 7 walking lunges out and back. Known: leg taxer, Discovered: midline hammered. The rep scheme and weight allowed us to work continuously with no break. Ideally this is how I like to see 90% of metcons performed. 


John: 5 rounds + 5 reps
Louis: 4 rounds + 14 reps (11 min)

Scale load as needed. Plate used for lunges will be set down after 10 paces and burpees will be performed on that spot. A "bumper burpee" is similar to a standard burpee however this movement ends with both feet planted on the bumper plate with a noticeably open hip rather than the standard overhead clap.


Warm Up
- 400m run (down to stop sign and back) - first 200m forwards, next 200m backward (or backwards for as long as you are able to run backwards)
- Instructor led stretches
- Box complex (10 step ups, 10 single jumps, 10 consecutive jumps, 10 box clears - if possible, if not, continue to perform the achievable movement with the highest degree of difficulty for you)




Strength/Skill
- Shoulder press (using PVC pipe or working 50-60-70% of 3RM)
*Work on form and placement for the strict overhead press. First time athletes will perform with PVC pipe/dowels. 



111129 - Tuesday


WOD - 6am Ultimate Fitness - FREE CLASS!
Perform for time:
"Annie"
50-40-30-20-10
- Double Unders
- Sit ups


John: 6:07 
This seemed to go by pretty fast and I thought I had a sub 5:30 in the bag as all movements were unbroken. I did have two snags before starting my round of 30 and round of 10 double unders. Looks like I'll just have to get faster at everything! 


Stephen 6:34 (pr)


Scale reps and movement as needed. 


Warm Up
- "Track warm up" - instructor led


Then...
- 15 good mornings
- 15 jumping lunges
- 10 kipping swings
- 15 boot strappers
- 15 up/downs
(^ x 2)




Strength/Skill
- Back squat/air squat - 3 sets of 5 with no more than 60% of 1RM for load. New athletes will work air squats (3 sets of 20).



111130 - Wednesday


WOD - 6am Ultimate Fitness - FREE CLASS!
Perform for time:
100 hang squat clean thrusters - 65# (every minute on the minute perform 5 burpees)


Louis got the privilege of taking on this bad boy alone as Stephen is preparing for the marathon and it was a rest day for me. Having done this WOD three times I can tell you I didn't miss it. The first round started off very well with 17 reps. All-in-all the WOD took its toll but Louis managed 65 reps plus 49 burpees (went to 3 burpees per min at the 9th min) in 12 minutes. 


Scale reps and movement as needed. 


Warm Up
- Run 800m
- Yoga stretches - instructor led
- Pullup work (if you are not working on pullups, perform sets of 10 slow air squats with focus on form - rest 30 sec - 1 min between sets)


Strength/Skill
- Hang squat cleans - spend 7 min working up to a heavy single. New athletes will work components of this movement with PVC pipe. 



111201 - Thursday


WOD - 6am Ultimate Fitness - FREE CLASS!
10 rounds with 1:30 rest between rounds of:
100m sprints for time


We audibled sprints in 25 degree weather in favor of tomorrow's WOD - Front Squats. I'm just not a fan of asking for quick, explosive work at sub-freezing temps mainly with an eye on injury. 
After warmup sets of 135 x 3 and 181 x 3 Louis hit the following:
209-229(pr)-253(pr)

He had more in the tank but properly did not push past the big pr. Unfortunately my back fired up on me out of the rack with our warm up sets so I swapped to 3 rep back squats which strangely felt ok. Loads were the same as Louis so I ended up with a 3 x 5 of 135-181-206-229-253. The good news is that 253 felt light and I could have/should have repped out more but I'll take my health and move on.


Warm Up
- 10 burpees (rest 30 sec), 20 burpees (rest 1 min), 30 burpess (rest 2 min)
- Instructor led stretches (focus on hamstrings)


Then
- 15 samsons
- 15 inch worms
- 1 bear crawl
- 1 duck walk (back)
- 15 air squats
(^ x 2, rest 1 min between)


Strength/Skill
- Behind the neck jerk - 3 sets of 5, no more than 50% of 1RM or work PVC for new athletes.



111202 - Friday


WOD - 6am Ultimate Fitness - FREE CLASS!
1 rep max - Front Squat (1-1-1-1-1-1-1)


Warm Up
- Front/back shuttle run x 3 (20m increments) with 5 burpees between efforts
- Instructor led stretches (focus on trunk, glutes, and hamstrings)


Then
- 5 Hand Stand Pushups
- 5 Toes to Bar
- 10 rolling pistols (one legged squats)
(^ x 3)


Strength/Skill
- Double unders after the WOD as time permits