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