Monthly Archives: April 2016

Day 53: Friday, April 29

The Clean Ladder finished with Nolan pounding out 205# for 3 reps

 

 

PREPARATION:

  • warm-up by Jack

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 3 reps@ 80%  +5 pounds
  • 1 set of 3 reps @ 85% +5 pounds
  • 1 set of 3+ reps @ 90% +5 pounds

Met-Con WOD:

EVENT #4 in Action Jackosn’s Class Comp is….

  • “Last Man/Woman Standing”
  • Jack will unveil the details in class

Day 52: Thursday, April 28

Great job by everyone on the Church Chipper: Kira, Erika, Natalie and Nicole post-WOD

PREPARATION:

  • run the Canoe Club loop
  • 20 Prisoner Squats
  • 5 Bear Complex with bar

STRENGTH:

  • 1 set of 10 reps of Squats @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 3 reps@ 80%  +5 pounds
  • 1 set of 3 reps @ 85% +5 pounds
  • 1 set of 3+ reps @ 90% +5 pounds

Met-Con WOD:

EVENT #3 of the Action Jackson Class Comp – Clean Ladder

Athletes will have 20 seconds to make a lift and 40 seconds to advance to the next bar

  • girls will start @ 45# and go up by 10# to 135#
  • guys will start @ 115# and go up to 205#
  • if unsuccessful at a lift, athletes will do as many Deadlifts of the missed weight for the balance of the minute
  • if an athlete gets through he entire ladder, they will also Deadlift that weight for the balance of the minutes

 

Day 51: Wednesday, April 27

 

PREPARATION:

3 rounds of:

  • run 1 lap
  • 15 Air Squats
  • 10 Hang Cleans with bar

STRENGTH:

*We will do Squats on Thursday due to missing Tuesday*

  • 1 set of 10 reps of Cleans @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 3 reps@ 80%  +5 pounds
  • 1 set of 3 reps @ 85% +5 pounds
  • 1 set of 3+ reps @ 90% +5 pounds

Met-Con WOD:

EVENT #2 in ACTION JACKSON CLASS COMP: “The Church Chipper”

Complete the following as fast as possible:

  • Run the St. Mary’s Loop (800m)
  • 100 Single Skips
  • 80 Air Squats
  • 60 Sit Ups
  • 40 Push Ups
  • 20 Burpees

 

 

Day 50: Tuesday, April 26

Show up to the track to cheer on the Golden Bears in the annual Hibernation Track and Field Meet!

Day 49: Monday, April 25

Ethan shows that getting stronger equals getting faster!

  • today we are starting the 4 day day “Action Jackson Class Comp”
  • Jack will make up an Event each day, and he will log the scores on a Leaderboard

PREPARATION:

  • 2 laps
  • 10 OHS with bar
  • 10 Thrusters with bar

Met-Con WOD:

EVENT #1:”Jackie” 

7 minute AMRAP of:

  • 500m Row
  • 30 Thrusters @ 45/25
  • As many Jumping Pull Ups in remaining time

STRENGTH:

*to be done after the Action Jackson Class Comp

  • 1 set of 10 reps of Bench Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 3 reps@ 80%  +5 pounds
  • 1 set of 3 reps @ 85% +5 pounds
  • 1 set of 3+ reps @ 90% +5 pounds

then:

  • 2 sets of 10 reps of Pendlay Rows

 

 

Day 48: Friday, April 22

 

PREPARATION:

  • 10 Plate Squats

 

  • 10 Sit Ups Get Ups

STRENGTH:

  • 1 set of 10 reps of Deadlifts @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  +5 pounds
  • 1 set of 5 reps @ 80% +5 pounds
  • 1 set of 5+ reps @ 85% +5 pounds

Met-Con WOD:

PART A>

  • 5 Bear Complexes and then 5 KB Swings
  • 4 Bear Complexes and then 10 KB Swings
  • 3 Bear Complexes and then 15 KB Swings
  • 2 Bear Complexes and then 20 KB Swings
  • 1 Bear Complex and then 25 KB Swings

Bear Complex: Deadlift, Hang Power Clean, Front Squat, Push Jerk, Back Squat, Rack Jerk (may combine movements)

Weight Suggestions: 65 to 115 for guys 45 to 75 for gals

REST 3 minutes

PART B>

 3 rounds As Fast As Possible (AFAP) of:

  • 5 Push Ups
  • 10 Sit Ups
  • 15 Air Squats

PART C>

in any order

  • Row/Ski/AirDyne 200m
  • Run 2 laps
  • Sprint 1 Main Hallway
  • Run 2 trips ups stairs AFAP

Day 47: Thursday, April 21

  • the other class is going to go to Greco today, so you folks will do the WOD they did the other day when you has the chance:)

PREPARATION:

3 rounds of:

  • run 1 lap
  • 8 Jumping Squats with Quad Slap
  • 8 Goblet 1 and 1/2 Squats 

STRENGTH:

  • 1 set of 10 reps of Strict Shoulder Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  +5 pounds
  • 1 set of 5 reps @ 80% +5 pounds
  • 1 set of 5+ reps @ 85% +5 pounds

Met-Con WOD:

For time:

  • 12 reps of Squat Clean @ 60% of Max
  • 9 reps of Thrusters @ ^
  • 6 reps of Clean and Jerk @ ^

REST 3 minutes

  • Run inner loop As Fast As Possible(about 100m)
  • 12 Deadlifts @ 95/65 (or 40% of Max)
  • 12 Pull Ups
  • 6 Deadlifts @ 95/65
  • 6 Pull Ups
  • 3 Deadlifts @ 95/65
  • 3 Pull Ups
  • Run Inner loop As Fast As Possible

REST 3 minutes 

NOT for time (Midline Mania)

  • 60 second plank (break it up if need be to keep tension)
  • 50 Flutter Kicks
  • 40 Russian Twists
  • 30 Sit Ups
  • 20 Overhead Lunges with Dbells
  • 10 attempts at holding a freestanding Handstand 

 

Day 46: Wednesday, April 20

 

PREPARATION:

3 rounds of:

  • 6 Burpees
  • 12 Hollow Rocks
  • 18 Mountain Climbers

STRENGTH:

  • 1 set of 10 reps of Squats @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  +5 pounds
  • 1 set of 5 reps @ 80% +5 pounds
  • 1 set of 5+ reps @ 85% +5 pounds

Met-Con WOD:

PART A>

This workout is from the Main Page of CrossFit – we can modify accordingly based on your capabilities

  • With a continuously running clock complete 5 Thrusters every minute.
  • From 0:00-5:00 use 55 lb/35 lb
  • From 5:00-10:00 use 65 lb/45 lb
  • From 10:00-15:00 use 75 lb/55 lb

Then:

Three sets of:

  • Single-Arm Dumbbell Press x 10 reps each 
  • Rest 60 seconds
  • Dumbbell Chinese Rows x 12 reps 
  • Rest 60 seconds
  • Bent-Over Rear Delt Flyes x 20 reps 
  • Rest 60 seconds

Day 45: Tuesday,

  • Remember that the afternoon class is meeting at Greco Fitness for a session with Jack:)

PREPARATION:

3 rounds of:

  • run 1 lap
  • 8 Jumping Squats with Quad Slap
  • 8 Goblet 1 and 1/s Squats 

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50% (use your True Max)
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85% 

Met-Con WOD:

For time:

  • 12 reps of Squat Clean @ 60% of Max
  • 9 reps of Thrusters @ ^
  • 6 reps of Clean and Jerk @ ^

REST 3 minutes

  • Run inner loop As Fast As Possible(about 100m)
  • 12 Deadlifts @ 95/65 (or 40% of Max)
  • 12 Pull Ups
  • 6 Deadlifts @ 95/65
  • 6 Pull Ups
  • 3 Deadlifts @ 95/65
  • 3 Pull Ups
  • Run Inner loop As Fast As Possible

REST 3 minutes 

NOT for time (Midline Mania)

  • 60 second plank (break it up if need be to keep tension)
  • 50 Flutter Kicks
  • 40 Russian Twists
  • 30 Sit Ups
  • 20 Overhead Lunges with Dbells
  • 10 attempts at holding a freestanding Handstand 

Day 44: Monday, April 18

Jack pounded out the Benchmark WOD “Diane” in 3:15!! 21-15-19 reps of 225# Deadlifts and Handstand Push Ups

PREPARATION:

EMOM for 5 minutes of the following:

  • 10 Air Squats
  • 8 Push Ups
  • 6 Sit ups

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  +5 pounds
  • 1 set of 5 reps @ 80% +5 pounds
  • 1 set of 5+ reps @ 85% +5 pounds

then:

  • 2 sets of 6 reps of Pendlay Rows

Met-Con WOD:

Today is the 120th running of the Boston Marathon – our workout is in recognition of this auspicious event!

It is 42.6 km long, and so…

  • 400m Run (Water Filtration Loop)
  • 26 Hand-Release Push Ups
  • 400m Run
  • 26 SIt Ups
  • 400m Run
  • 26 KB Swings
  • 400m Run
  • 26 Wall Balls
  • 400m Run
  • 26 Box Jumps