Crystal and Ali doing a tandem deadlift at the 2017 RCF Games
ARTICLES
+ What a Park in the ID Tells Us About Urban Life – Crosscut
+ H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily
CrossFit WOD for Tuesday 8/22
for time:
21 deadlifts
42 hand-release pushups
15 deadlifts
30 hand-release pushups
9 deadlifts
18 hand-release pushups
Rx = 102/70kg, Fitness = 70/50kg, Performance = 125/87kg
Post time to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
handstands, headstands, and hanging
CompEx WOD
A.
21-15-9 rft:
calories on assault bike
calories on rower
B.
21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round
C.
4 rft:
15 k2e
5 push jerks, 80/55kg
D.
ABMAGEDDON
Rest 5 minutes between each workout.
Endurance WOD
Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.
Don’t look directly into the sun unless you have properly made glasses or Welding glasses/masks (Shade 14)
This week we have NOT versions of some classic benchmarks: workouts similar to HELEN, DIANE, CINDY, JERRY, RYAN, and LYNNE. On Friday you’ll actually do the final event of the 2012 CrossFit Games: ELIZABETH + ISABEL + FRAN
ARTICLES
+ Lowrina-Ramona Navales Bueno – ObitTree
CrossFit WOD for Monday 8/21
3 rounds for time:
15 hang cleans
25 toes-to-bar
400m run
Rx = 60/40kg hang power cleans
Fitness = 43/29kg hang power cleans
Performance = 70/50kg hang squat cleans
Post time to whiteboard!
Olympic Weightlifting WOD – Week 8 of 9
snatch, back squat, snatch pull
Powerlifting WOD – Week 12 of 12
back squat max, press max, pullups
Kettlebell WOD
– Primal mobility
– Clean and snatch skill work
– Rows and squats
Setting a personal record at the 2017 Trident Championships
ARTICLES
+ A New Type of HERO WOD – CrossFit Lumos
CrossFit WOD for Friday 8/17
establish a 1RM clean & jerk
Post loads to whiteboard!
Olympic Weightlifting WOD – Week 7 of 12
snatch, clean & jerk
Powerlifting WOD – Week 11 of 12
power clean max, back squat, bench press
Gymnastics Strength WOD – GS 32
hanging and handstands
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Lunges, swings and presses
Chris S demonstrates a very strong overhead position
ARTICLES
+ Man Believes 41st Attempt at Max Snatch Will Be “The One” – The Overheard Press
“Competitors will be assigned a starting time for Sunday’s workout. The top 40 men and top 40 women will compete in the early afternoon. All others will compete in the morning. It is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time.
The final heat (top 20 competitors) for each division will have a staggered starting protocol. The athlete with the lowest combined time from the three Saturday events will start first. The next 19 athletes will start at the precise time difference by which they follow the front-runner. Their time for the event will be their finish time minus their start time, but the staggered start allows for the overall winner of the Games to be determined instantly.
For example, let’s assume the top three competitors and combined times from Saturday are Bob (13:00 total time), John (13:05 total time), and Ted (13:20 total time). Bob would start Sunday’s workout at time 0:00. John would start at 0:05, and Ted would start at 0:20.
Whoever finishes first is Top CrossFitter because their combined time across all four events would be least. The final placements for all competitors will be based on the exact times of completion, but this staggered start allows for better competition and spectating”
CrossFit WOD for Thursday 8/17
front squat 4x8x60, then
30 clusters (70/45kg) for time
Post time to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: “JERRY”
for time:
1 mile run
2k row
1 mile run
Mika T at the bottom of her squat
A take on the Ranch Chipper from the 2016 Games, this is a calculated but fast sprint!
ARTICLES
+ Nevermind CCTV in Slaughterhouses- We Need to End the Meat and Dairy Industry Altogether – The Independent
CrossFit WOD for Wednesday 8/16
for time:
50 wall ball shots
25 med ball situp throw
400m med ball run
Rx = 20/14 lbs, Fitness & Health = 14/8 lbs, Performance = 30/20 lbs
Post time to whiteboard / comments!
Olympic Weightlifting WOD
cleans, front squats, clean pulls
Powerlifting WOD
back squats, strict press, deadlift
Kettlebell WOD
– Primal mobility
– Clean skill work
– Snatch skill work
– Lunges and presses to finish
Tina L during the FreeStyle Running Seminar
ARTICLES
+ Rocking Straddle Stretch – Foundation CrossFit YouTube
CrossFit WOD for Tuesday 8/15
Rx
for time:
400m run
20 chest-to-bar pullups
20 broad jumps, 6/4′
400m run
16 chest-to-bar pullups
16 broad jumps, 6/4′
400m run
12 chest-to-bar pullups
12 broad jumps, 6/4′
Each time the athlete breaks a set of pullups they must run a 200-meter lap.
Performance
for time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400m run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Time Cap is 18 minutes. Post times to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Short Interval: 4 rounds 400m run, 90s rest, 300m run, 60s rest, 200m run, 30s rest
Gymnastics Strength WOD
movement games, hanging & handstands supersets, single leg work, tempo compression conditioning, midline, bridges
Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:
A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.
As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!
ARTICLES
+ Russian Insider Says State-Run Doping Fueled Olympic Gold – NY Times
+ (Weightlifter) Apti Aukhadov (RUS) Officially Loses 2012 Silver Medal – FloElite
+ Icarus: A Doping House of Cards Tumbles Down – The Atlantic
CrossFit WOD for Monday 8/14
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks
Rx = 70/50kg, Fitness & Health = 43/29kg, Performance goes for Double DT in the allotted time cap of 15 minutes.
Post time or time cap to whiteboard!
Olympic Weightlifting WOD
snatch, back squat, snatch pull
Powerlifting WOD
back squat, bench press, weighted pullups, GHD situp holds, kettlebell swings, HSPU
Kettlebell WOD
– Primal movement
– Mobility work
– Getup skills
– Swing skills
