Monthly Archives: January 2017

Day 87: Wednesday, January 25 2017

Image may contain: 1 person, text

PREPARATION:

15-10-5 of the following:

  • KB Swing
  • KB “round the worlds”
  • Goblet Squats

STRENGTH TESTING:

  • establish a 1 rep Max Clean and Jerk in 20 minutes
  • you may do any of the Testing items that you have missed (or were grossly unhappy with)
  • other options involve 1 rep Max Overhead Squat

Met-Con TESTING:

  •  tackle “1/2 Cindy” (10 minutes of 5 Pull Ups, 10 Push Ups, 15 Air Squats)
Advertisements

Day 85: Monday, January 23

Image may contain: 1 person, sitting

This is what it looks like when you are pushing your limits

Thanks to the community crew who came out to support those who suffer from PTSD

And now…

  • you folks continue to impress with your PRs …
  • make sure that you warm up well for today’s Deadlift session
  • rock-solid form is essential 

PREPARATION:

  • 20 Walking Lunges
  • 20 Good Mornings with bar
  • 20 Stiff Legged Deadlifts with bar

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con TESTING:

  • if you have done so, complete a Row/Ski/Airdyne, or a Bodyweight Test item you have not completed
  • complete any of the Bodyweight tests you have not completed

Day 82: Friday, January 20 2017

Image may contain: 2 people

PREPARATION:

  • 1 lap jog
  • duckwalk down last hallway
  • 10 Cossack Squats

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Squat
  • take 15 minutes to establish a Strict Press and then a Push Press max

BODYWEIGHT TESTING:

  • complete one or more of the test from your sheet

Looking ahead to Monday –

  • Deadlift Max
  • Rowing or Airdyne Tests

 

Day 82: Thursday, January 19 2017

Image may contain: 1 person, indoor

  • there were countless PR’s Monday in the Bench Press and the CrossFit Baseline!!!!
  • keep it rolling today:) Considering you had a bonus Snow Day on Tuesday and Wednesday, we will do our Squats and Strict Press on Friday; Deadlifts on Monday

PREPARATION:

15-12-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the September testing or 60% of Clean Max

Looking ahead to Friday

  • Squats and Strict Press

Day 81: Wednesday, January 18

Image may contain: 1 person, indoor

  • there were countless PR’s Monday in the Bench Press and the CrossFit Baseline!!!!
  • keep it rolling today:) Considering you had a bonus Snow Day on Tuesday.
  • we will do our Squats and Strict Press on Thursday

PREPARATION:

15-12-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the September testing or 60% of Clean Max

Looking ahead to Wednesday

  • Squat Max; Sit Up or Push Up test; 1000m Row or Airdyne test

Day 80: Tuesday, January 17 2017

Image may contain: 1 person, indoor

  • there were countless PR’s Monday in the Bench Press and the CrossFit Baseline!!!!
  • keep it rolling today:)

PREPARATION:

15-12-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)

STRENGTH TESTING:

  • take 30 minutes to establish a 1 rep Max Clean

Met-Con TESTING:

“Grace”

  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the September testing or 60% of Clean Max

Looking ahead to Wednesday

  • Squat Max; Sit Up or Push Up test; 1000m Row or Airdyne test

Day 79: Monday, January 16 2017

 

vomit-comet

Thanks to Mark Gormley for donating a new instrument of torture:)

FINAL TESTING:

  • so it is now time to see how the training has paid off – we have 8 days of Testing and Training ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)

PREPARATION:

EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups

STRENGTH:

  • spend 20 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

 we will do this in waves; be ready to jump on rower when it is your turn

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Note:

  • tomorrow we will test your Max Clean and then perform “Grace”

Day 76: Friday, January 13 2017

Image may contain: one or more people

PREPARATION:

  • 2 laps of halls
  • 10 Good Mornings
  • 10 Inchworms

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

then:

  • 1 set of 10 reps  with last weight @ 60%

Met-Con WOD:

PART A>

Complex of the Week:

5 sets of the following complex:

  • 5  reps of 1 Deadlift + 1 Hang Power Clean + 1 Push Press
  • the sets must be UB (unbroken) 
  • REST 2 to 3 minutes between sets
  • heavier each set as form allows

REST 5 minutes

PART B>

  • 2 sets of  steps of Death March

  • 2 sets of 10 reps of Ring Rows

PART C>

  • 5 sets of stairs
  • 5 HSPU or Wall Walks

 

Day 75: Thursday, January 12

Image may contain: one or more people

PREPARATION:

  • 20 Jumping Squats
  • 15 OHS with empty bar
  • 10 Jumping Squats with bar on back

STRENGTH:

  • 1 set of 8 reps of Squats @ 50% 
  • 1 set of 6 reps @ 65%+ 5 pounds
  • 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, because we lost a day to the SNOW DAY,

  • 1 set of 6 reps of Strict Press @ 65% + 5 pounds
  • 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:

To be done with a partner; partners switch after each round:

6 rounds of:

  • 20 Air Squats
  • 15 KB Swings
  • 10 Goblet Squats

then:

6 rounds of:

  • Run 1 lap/ Row 200m
  • 15 Back Squats @ 75/45
  • 10 Push Press @ 75/45

then:

  • 50 Floor Wipers @ 75/45
  • switch whenever necessary

Day 73: Tuesday, January 10 2017

PREPARATION:

  • 2 laps of halls
  • 2 windsprints in Great Hall
  • 5 Man on Fire Burpees
  • 10 DB Hang Squat Cleans

STRENGTH:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 3 reps @ 80% 
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

Met-Con WOD:

PART A>

Every 90 seconds for 24 minutes (16 rounds) complete:

  • 1 Clean and Jerk
  • build up to your daily Max (based on rock-solid form) in the first 10 rounds
  • once you have reached it, back off to 80% for the last 10 rounds

PART B>

  • 20 Suitcase Lunges @ 20-35#/hand
  • 20 Landmine Push Press
  • 10 Single Right Arm Bench Press @ 20-55#/hand
  • 10 Single Left Arm Bench Press @ 20-55#/hand
  • 20 Single Right Arm Row @ 20-55#/hand
  • 20 Single Left Arm Row @ 20-55#/hand