WOD Tuesday February 20 2018

WOD Tuesday February 20 2018

CrossFit

A. Warm Up

B. On the Minute x 7
Power Clean + Hang Squat Clean

C. EMOM x 16 (4 sets)
1 -8 Thrusters 95/65
2 - 15 KB Swings 53/35
3 - Row for Calorie 15/12 (think about this, legs - hips - arms - arms - hips - legs, and don't lean back as much as Jason does on this video)
4 - Rest
(working for 40 seconds of each minute)

Below I have clipped part of an article from Freddie Camacho.  Freddy was the lead coach at my Crossfit Certification.  Not only was he the lead coach but he is a former Games athlete, current gym owner, web blogger and one hell of an interesting individual to say the least.  This clip will help clear up some of the questions about damper settings 

 So what number do you set the damper?? I have some shocking news for some of you. If you set the damper at 1 or 10, you are going to go the same distance in the same number of strokes. Rowing at 10 does not make you go farther faster than rowing at 1. I did 10 hard strokes at damper settings of 10, 5, and 1. There was 3 METERS DIFFERENCE (71/70/68). 10 is just harder to pull. As a matter of fact, if you are new to the rower or new to working out, I would never have you row at 10. You are just going to get tired quicker and your technique is going to look like shit a lot sooner. 

The damper setting affects drag factor. C2 recommends a drag factor of 110 to 150 for workouts. Depending on how clean your rower is (yes, you need to open them up every few months and clean out the dust), you can usually get between 110 and 150 using a damper setting of 4 to 6. On the rower I did my 10 stroke test on, a setting of 1 gave me a drag factor of 71. A setting of 5 was 112 (the U.S. women's row team set all their indoor rowers at 112 when they train). A setting of 10 was 300. If you are pulling in a competition, you may want to set your damper as low as the competion standards allow. I pulled a 500m in 1:39 today at a damper setting of 1. I was still tired, but the pulls were pretty damn easy.

 

 

WOD Monday February 19 2018

WOD Monday February 19 2018

CrossFit

Regular Schedule for Monday February 19

A. Warm Up

B. Push Press
Every 90 seconds for 5 sets

C. 12 Minute AMRAP
30 Double Unders
5 Shoulder to Overhead 135/95
5 Burpee Box Jumps

Stretch Class after 915am class

Office Yoga
12pm to 1245pm

WOD Saturday February 17 2018

WOD Saturday February 17 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2 (alternating rounds, 15 rounds each)
"Holleyman"
30 Rounds of
5 Wall Balls
3 HSPU
1 Power Clean
weight options
225/155, 185/125, 155/105, 135/95, 95/65
This should be a heavy Power Clean approximately 85% of 1 rep max.

WOD Thursday February 15 2108

WOD Thursday February 15 2108

CrossFit

A. Warm Up

B. Deadlift
take 5 minutes to review and warm up to start weight
every 90 seconds for 7 sets
build to a heavy single

C. "Jackie"
1000 Meter Row
50 Thrusters (45lb Bar) video attached
30 Pull Ups

WOD Wednesday February 14 2018

WOD Wednesday February 14 2018

CrossFit

A. Warm Up

B, Skills EMOM x 9
1 - OH DB lunge (1 arm or 2 arms overhead) click for video
2 - T2B
3 - HSPU

C. 12 Minute AMRAP of
30 Double Unders
15 Wall Balls
30 Double Unders
15 Box Jumps
30 Double Unders
15 KB Swings

WOD Tuesday February 13 2018

WOD Tuesday February 13 2018

CrossFit

A. Warm Up

B. Power Cleans
Every 90 seconds for 7 sets
Build to a heavy single

C. "Nut Cracker"
3 - 3 minute amraps with 3 minutes rest between.

3 Power Cleans 115/80
3 Front Squats
3 Push Jerks
rest 3 minutes
3 Power Cleans 135/95
3 Front Squats
3 Push Jerks
rest 3 minutes
3 Power Cleans 155/105
3 Front Squats
3 Push Jerks

WOD Monday February 12 2018

WOD Monday February 12 2018

CrossFit

A. Warm Up

B. Tabata

No stretch class after the 915 am class today

No Office Yoga 

WOD Saturday February 10 2018

WOD Saturday February 10 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B.  Teams of 2
50/30 Cal Row
30 Thrusters 95/65
4 Rope Climbs
50/30 Cal Row
30 Power Snatch 115/80
4 Rope Climbs
50/30 Cal Row
30 Shoulder to Overhead 135/95
4 Rope Climbs

WOD Friday February 9 2018

WOD Friday February 9 2018

CrossFit

A. Warm Up
5 minutes of
5 Scorpions
5 Iron Cross
5 Superman
5 Push Ups
5 Spiderman reach

then
BB Warm Up

then take 5 minutes to review and warm up to 65 - 70% of Power Clean

B. Segment Clean Pull plus Power Clean
every 90 seconds for 5 sets @ 65 - 70%

C. Graceful "Cindy"
3 Rounds of Cindy (5 pull ups + 10 Hand release push ups + 15 Air Squats butt to ball)
12 Clean and Jerks (135/95, 115/80, 95/65)
2 Rounds of Cindy
10 Clean and Jerks
1 Round of Cindy
8 Clean and Jerks

Office Yoga
12pm to 1245pm

5pm CrossFit class

WOD THursday February 8 2018

WOD THursday February 8 2018

CrossFit

A. Warm Up
5 minutes of
50 meter run (out the front door and in the back door)
5 KB Goblet Squats
5 Box Step ups
5 PVC Dislocators
5 Banded Good Morning

then take 5 minutes to review Deadlift and warm up to your 50% of 1 rep max Deadlift

B. Deadlift
every minute on the minute for 7 sets (EMOM x 7)
% to be posted on whiteboard.

C. 7 Minute AMRAP of
200 Meter Run
15 KB Swings 53/35
15 Box Jumps 24/20

D. Sled Push
4 x 40ft x 225/155
 

WOD Wednesday February 7 2018

WOD Wednesday February 7 2018

CrossFit

A. Warm Up

B. 18 minute ARMAP of
60 Double Unders
50 Wall Balls
40 DB Alternating Snatch
30 Pull Ups
20 Toes to Bar
10 HSPU

WOD Tuesday February 6 2018

WOD Tuesday February 6 2018

CrossFit

A. Warm Up

B. Pause Overhead Squat +OHS
every 90 seconds for 5 sets

C. 8 Rounds of
10 Ground to Overhead (G2OH) with Bumper Plate
5 Burpee to Plate
50 Meter Run

WOD Monday February 5 2018

WOD Monday February 5 2018

CrossFit

A. Warm Up

B. Skills - 8 minute EMOM of
1 - Even minutes - 10 DB Walking Lunges (5 rt/lt DBs racked on shoulders)
2 - Odd minutes - 30 seconds max HSPU (focus on technique/tripod set up)

C. 10 Rounds of
9 DB Thrusters
30 Double Unders
(15 minute cap)

Stretch Class directly after 915am class.

Office Yoga
12pm to 1245pm


 

WOD Sunday February 4 2018

WOD Sunday February 4 2018

CrossFit

Superbowl Sunday
12pm to 1pm
Peggy has a great team workout planned you don't want to miss.

Saturday February 3 2018

Saturday February 3 2018

Superbowl Sunday
12pm to 1pm
Sundays workout will be a Superbowl themed workout.  Peggy has put together a team workout that should be a great time.  

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B.Teams of 2 complete
200 Meter Run
3 Rounds of Karabel
3 Power Snatch 135/95 (115/80,95/65)
15 Wall Balls
200 Meter Run
3 Rounds of Fractured Fran
9 Thrusters 95/65 (75/55, 65/45)
9 Pull Ups
200 Meter Run
3 Rounds of Betty
12 Push Press 135/95 (115/80, 95/65)
20 Box Jumps
200 Meter Run

 

 

WOD Friday February 2 2018

WOD Friday February 2 2018

CrossFit

A. Warm Up

B. Segment Power Clean Pull + Hang Squat Clean
every 60 seconds for 5 sets at 60% of 1 rep max Clean.

C. For Time (20 minute time cap)
10 DB Squat Cleans 35/25 (do not throw the DBs down from shoulders)
20 DB Push Press (do not drop the weight from overhead, it's dangerous)
30 DB Reverse step lunge (15 rt/lt)
40 Hand Release Push Ups
50 Air Squats (butt to ball)
40 Hand Release Push Ups
30 DB Reverse step Lunge
20 DB Push Press
10 DB Squat Clean

Office Yoga
12pm to 1245pm


 

WOD Thursday February 1 2018

WOD Thursday February 1 2018

CrossFit

A. Warm Up
30 seconds of Double Unders
then
5 minutes of
5 Banded Good Mornigs
5 Scorpions (rt/lt)
5 Iron Cross (rt/lt)
5 Supermans
5 Hip Taps
5 Barbell only SLDL
at the completion of the 5 minutes, finish with
30 seconds of Double Unders

take 5 minutes to go over deadlift and warm up to your 50%

B. Deadlift
Every 90 seconds for 6 sets
% to be posted

C. 4 - 3 minute AMRAPS w/3 minutes rest between AMRAPS (cfne)
Part 1, 3 minute amrap of
21 Deadlift 135/95
21 Bar over Burpees (games style)
Remaining time in 3 minutes Max Double Unders
rest 3 minutes
Part 2, 3 minute amrap of

18 Deadlifts 155/105
18 Bar over Burpees
Remaining time in 3 minutes Max Double Unders
rest 3 minutes
Part 3, 3 minute amrap of

15 Deadlifts 185/135
15 Bar over Burpees
Remaining time in 3 minutes Max Double Unders
rest 3 minutes
Part 4, 3 minute amrap of

12 Deadlifts 225/155
12 Bar over Burpees
Remaining time in 3 minutes Max Double Unders
(the deadlifts and burpees are the "by in".  your score is how many double unders you can get in the time remaining after completing "by in". so you will only do the deadlift and burpees one time in each part.)