CrossFit WOD for Wednesday, August 14th
Z-press 8×4
for time:
9-15-21 push jerk, 70/45kg
18-30-42 knees-to-elbows
ARTICLES
+ Six Reasons You Must Practice Lunges Daily – NDTV
+ Dr. Amy West on the CF MD-L1 & How Sex Difference Shape Performance, Recovery, and Rehabilitation – Empowered Health
CrossFit WOD for Tuesday, August 13th
5 rounds for max score:
max unbroken bench press, 80/46kg
max unbroken toes-to-bar
Score equals total bench press reps over total toes-to-bars. Post score to whiteboard.
CompEx WOD includes Clean and Jerk progressions, ISABEL, and single-leg work. Come get your competitive exercise on starting at 5:50am!
ARTICLES
+ The Banana is One Step Closer to
+ Tia-Claire Toomey’s Clean Technique – CrossFit Games
This week is a DELOAD week from our ongoing volume and intensity so we’ll be working lots of isometrics and positional strength. Prioritize nutrition, recovery, and flexibility work!
CrossFit WOD for Monday, August 12th
weighted lunge 10×5, then
3 rounds of continuous movement
1:00 medicine ball clean wall ball, 20/14lbs
1:00 kettlebell SDHP, 32/24kg
1:00 broad jumps, 6/4′
1:00 alternating dumbbell snatch, 50/35lbs
1:00 kettlebell swing, 32/24kg
1:00 rest
Post score to whiteboard.
Barbell Club
It’s Realization week! Max effort reps on your lifts in Powerlifting so we can game plan next week’s 1-rep maxes. Olympic Weightlifting gets the collar off of the slow and controlled movements to see what happens at full speed.
+ Olympic Weightlifting WEEK3, August 2019 PDF
+ Powerlifting WEEK3, August 2019 PDF
ARTICLES
+ Morning Exercise May Offer the Most Weight Loss Benefits – NY Times
CrossFit WOD for Friday, August 9th
“FRAN”
21-15-9 reps for time:
thruster, 43/29kg
pullups
Post time to whiteboard.
ARTICLES
+ Why Do the Southern Resident Orcas Only Eat Chinook Salmon? – The Stranger
CrossFit WOD for Thursday, August 8th
for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees
Post time to whiteboard.
ARTICLES
+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox
CrossFit WOD for Wednesday, August 7th
“DIANE”
21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups
Post time to whiteboard.
Run Club, 6:30pm
We will meet at the bottom of the ramp, jog over to the track and do a team warmup.
2 rounds
2x400m, :45 rest b/t
3:00 rest
8x100m, :10 rest b/t
3:00 rest
2x400m, :45 rest b/t
Pacing: For the 400’s add :45 to your Mile PR Pace then divide by 4. Example: if mile PR is 6:15 my pace for the 400’s today should be 1:45 (6:15+:45=7:00, 7:00/4=1:45). The 100s should be fast, but not a full-on sprint. Take a calculated risk and see if you can push it keeping in mind you have two 400m as a finale. The 100s are the focus of the workout today.
ARTICLES
+ Ch 1: How Under Armour Is Helping James Newbury Prep, Train, and Recover – BarBend
+ Get To Know Maxwell’s Equations- You’re Using Them Right Now – WIRED
CrossFit WOD for Tuesday, August 6th
FIRST CUT (Event #1 of the 2019 CrossFit Games)
4 rounds for time:
400m run
3/2 (legless) rope climbs
7 (squat) snatches, 75%
20:00 cap. Post time to whiteboard.
ARTICLES
+ The 2020 CrossFit Games Open Begins October 10th – CrossFit Games
