20131128

Happy Thanksgiving everyone and enjoy yourself today. Tomorrow we will have a WOD at noon if you would like to show up and have a little fun.

Strength/Skill: 6 mins EMOM 3 position snatch 50-60% 1RM

WOD: 3 rds

1 full + 3 front squats 205/135# (Scale appropriately)

10 Box jumps 24/20"

10 Knees to elbows

Accessory work

MOBILITY!!!!!!!

20131127

Skill Work: KBS

WOD: 3rds

1 min Row

1 min KBS

1 min Goblet Squats

1 min Hip Raises

1 min Rest

MOBILITY!!!!

20131126

Strength: 3x5 DL (Staying light still guys.)

WOD: 25 burpee buy-in and then....

8 CTB(Chest to Bar Pull up), 5 DU(Double Unders)

7 CTB, 10 DU

6 CTB, 15 DU

5, 20

4, 25

3,30

2 CTB, 35 DU

1 CTB, 40 DU

MOBILITY!!!!!!!!

Farewell Oscar WOD

Tomorrow is Oscar's last day at the gym so make sure to say good bye if you see him. On another note we are going to be doing what is called a linear progression for strength training for the next month and a half so stuff is going to change for a little while so be prepared.                                         

Stength: 5x3 Box Squat (Start with  low weight, it will be going up 10 lbs twice a week)

WOD: 8 Min AMRAP

10 Hang Power Cleans 115/75#

10 V Sit-ups

10 OH Plate Lunges 45/25#

MOBILITY!!!!!!!

20131122

Lift:
Deadlift
3 x 5 @55-60% of 3RM (Technique, speed & fast pulls)

WoD:
16-12-8
Front Rack Barbell Lunges 95/135
Weighted Sit-ups 45/25
Pause Box Jumps (Pause at the bottom of the jump, half squat position, prior to next jump on the box)

20131121

Lift:
Strict Press
5 x 3 @ 80-85% of 3RM (short rest periods)

WoD:
8Minute AMRAP
10 Kettle Bell Cleans (each arm) 16/24kg
10 Hand Release Push Ups
10 Toes-to-Bar

20131120

Mike & Pat just hangin' out

 



Lift:
Snatch
3 x 2 (light weight to work on technique)

WoD:
3 RFT
15 Front Squats 75/115
10 Russian Twists 45/25
45 Second AMRAP Burpees
30 Second rest between each round

20131119

Battle of London WoD#3
 LAST ONE!!!

As many rounds as possible in 20 minutes of:
50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders

For specifics on movement standards see: http://battleoflondon.com/qualifier-3/ 

20131118

Lift:
Back Squat
Take 20 minutes to find your 1 Rep Max


WoD:
3 RFT
200M Row
10 Power Cleans 95/135
10 Box Jumps

Post time to comments below!

20131115

15-12-9

Kettle bell swings
Hang Cleans 115/155
Pull ups
 

20131114

More MOBILITY!

Legs & Hips

-Hip flexor (Bring belly button to foot and then to knee 3 min each)
-Wrap band around upper thigh (Keep butt and core tight pushing hips out)
-Couch stretch (Shin against wall, lean back)
-Banded hip pulls (Spiderman)
-Foam rollers (Upper thigh/hip, quads & hammies)

Another short, but sweet, to keep the blood flowing this week...

9 Minute AMRAP:

6 Deadlifts @95/135
5 Burpees
4 Pistol squats (2 each leg)
3 HSPU

Post time to comments!

20131113

MOBILITY!

Back & Shoulders:
-Band pull apart

-Squat press w/bar (Press bar up from OHS position, looking for external rotation of shoulders here)

-Y T W (Incline or face down on bench or box, draw the letters w/the thumbs pointing in the drawn direction)

-Kettle bell press (Bring bicep as close to the ear as possible, keep ribcage down)

Then, a little quickie...


5 RFT
5 Push ups
10 Kettle bell snatches (each arm)
15 Sit ups
20 Dubs

Post time to comments!

20131112

Battle of London Qualifier WoD 2

This will be 2 separately scored workouts

12 MINUTE TIME CAP (Total for Both WoDs)

WOD 2A

4 Rounds For Time Of:
7 STOH (Shoulder to overhead) 60KG/40KG
12 T2B (Toes-to-bar)

Then, in the remaining time...

WOD 2B

Establish a 3 Rep Max Hang Snatch

Scoring:

WOD 2A Score = TIME (MM:SS) OTHERWISE RANK WILL BE INCORRECT
OR
WOD 2A Score = TOTAL REPS IF NOT COMPLETED IN TIME

WOD 2B Score = Total Weight Rounded Down to Nearest 2.5Kg 

- Must Increase Weight by at Least 2.5Kg

Masters Men / Women: 50KG/35KG

Online Scaled Men / Women: 40KG/25KG
TTB SCALED TO KNEE TO ARM

20131108

Lift:
Back squat 5 x 5


Then...

WoD:
3 RFT
12 Deadlifts
9 Hang Cleans
6 Push Press

Do all lifts @ 95/135 (scale as necessary)

20131107

Chipper!

WoD:
50 Dubs
40 Jumping Lunges
30 Sit-Ups
20 Pullups
10 OHS @ 95/135

20131106

Lift:
Push Press 5 x 5

Then...

WoD:
10, 8, 6, 4, 2

Burpees
Clean & Jerk @ 115/165
Dips

Post times to comments!

20131105

Battle of London WoD#1:

INDIVIDUAL

Proceed through the sequence below completing as many reps as possible in 12 minutes of:...

20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60

Score = total reps.

MASTERS (40+)

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 40/30kg
20 box jump overs 24/20"
20 Cleans 50/35kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
As many cleans as possible at 75/50

Score = total reps.

*Be sure that if you are registered for the competition, you are being judged by  a CrossFit Level 1 Trainer*

Post time to comments below

 

20131104

Monday, 04 November 2013

Lift: Deadlift 5x5
- work up to heaviest possible 5RM

WoD: 5 RFT
200m Run
10 Box Jumps
15 Knees to Elbows

Post WoD time to comments!