Yesterday we tested your strength, today we test your work capacity- specifically your muscular stamina and conditioning.
What engines give out? Which engines stay strong? Lungs? Lower legs? Feet? Back? If you’re paying attention you can utilize different techniques to favor whatever engine is fresh.
ARTICLES
+ Jessamyn Stanley and Nicole Tsong Discuss ‘ Every Body Yoga’ – Seattle Public Library Events
CrossFit WOD for Thursday 4/20
10 rounds for time:
10 burpees
10 box jumps, 24/20″
Post time to whiteboard!
HellaFit WOD
TRIPLETS OF HELLVILLE
1 min each movement,
3x each set,
1 min rest between sets
1:
– toe taps
– weighted 3-point lunge
– single-leg deadlift
2:
– jump rope
– pause goblet squat
– reverse plank
3:
– skater lunges
– strict press
– renegade row
Foundations Class 8
low-bar back squats, then
“KAREN”
150 wall ball for time
Dave H
We’re going to max out the bench press again so if you missed Monday you get another chance. If you WERE here let’s look for a 3RM max or grab a board and see if you can go over 100% with a shorter range-of-motion.
We’ll also hit the deadlift! Make sure your hands are ready and your posterior chain is set.
ARTICLES
+ Ask the Super Strong Guy: Can I Deadlift Without Wrecking My Back? – Bodybuilding.com
(This video is about 5 years old!)
CrossFit WOD for Wednesday 4/19
– 17 minutes to establish a 1RM bench press
– 17 minutes to establish a 1RM deadlift
for time:
800m run
40 ring dips
40 situps
Olympic Weightlifting WOD
clean & jerk with paused recovery, front squats, behind-the-neck push press, partner mb situp, standing twisted, pause clean high pull, split press
Kettlebell WOD
Primal movement warmup
Weighted carries (hopefully it will be nice) and halos to get blood moving.
We will be working squats and presses. Swings will be worked into the rest periods.
Here we go! We’re about to begin a new cycle and so we need to retest some old things while setting your standard for work to improve.
Danielle & Landon S
In no order we’ll hit a bench 1RM twice (3RM second time around), 1RM deadlift, a burpee/box jump benchmark, 100 pullups/max unbroken pullups, L-hang, L-supports, 2k row, 500m row, DIANNIE/DIANE, 1RM back squat, CGO 12.2, ANNIE, EMOM lifts (snatch, clean & jerk, deadlift), and THE CHIEF.
That’s a lot to fit into six days, yeah? Make sure you’re prepared everyday you come in: nutrition, rest & recovery, mindset, and gear!
ARTICLES
+ 2017 Reebok CrossFit Games Tickets – CrossFit Games
+ CrossFit Games Ticket Details Released – The Barbell Spin
CrossFit WOD for Monday 4/17
– establish a 1RM bench press in 25 minutes
– 500m row for time
– L-support, L-hang, each for time
Post all three scores to whiteboard!
Olympic Weightlifting WOD – Week 4, Day 1
snatch + snatch balance w/ hold, back squats, snatch push press, 1/2 situps, weighted back extensions, pause snatch high-pull, bent-over row
Kettlebell WOD
Primal crawling warmup
Starting workout with swings to warm up hinge. Windmills, Halos and lunges will be worked in.
Will then workshop our clean skills.
Finishing with front or goblet squats
Adrian hit a 130kg clean & jerk PR at his meet yesterday!
ARTICLES
+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac
CrossFit WOD for Sunday 4/16
AMRAP 14
20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders
Post score to whiteboard!
HellaFit WOD
This isn’t CrossFit-related per se, but I think you need to see it:
You’re welcome.
CrossFit WOD for Saturday 4/15
3:00 on, 1:00 off, for 5 rounds:
4 power snatch
6 pushups
8 squats
Rx = 43/29kg, Fitness/Health = 20/15kg, Performance = 61/43kg
Post all five scores to whiteboard!
Competitive CrossFit at 8am
GYMNASTICS SKILLS
6 min each:
A.) 8 alt kb ohs + 6 alt pistols + 4 sliding cossack squats + 2 knee jump to box jump
B.) p-bar walk + 10 support shrugs + 5 kipping dips + 4 strict + (3 russian dips)
C.) 5 slack kips + 4 gymnastics kip pullup + 3 butterfly + 2 bar mu
D.) handstand walk + 4 kipping HSPU + 3 strict + 2 ring
CV TEST
2k row for time
STRENGTH
– bench 1RM
– deadlift 3RM
CONDITIONING
For time:
1600m run
50 alternating pistols
30 power cleans, 85/60kg
MIDLINE/STRETCH
Adrian T
This Saturday Adrian will be competing in a weightlifting meet himself!
ARTICLES
+ Bachmeyer’s Inspiration For Looped Open Video From Keanu Reeves Film Speed – The Overheard Press
CrossFit WOD for Friday 4/14
“BADGER”
3 rounds for time:
30 squat cleans, 43/29kg
30 pullups
800m run
Compare to 13MAY2016. Post time to whiteboard.
Olympic Weightlifting WOD – Week 3, Day 3
no feet snatch + snatch + snatch balance, no feet clean + clean + jerk, overhead squat OR strict press + push press + jerk
Chinese plank, db tricep kickback/side, hanging leg raise, broad jump
Sarah B
The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!
ARTICLES
+ Are You Tired of Tripping on Double Unders? – WODprep
CrossFit WOD for Thursday 4/13
for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps
Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.
Post time to whiteboard.
April 2017 Foundations WOD
500-400-300-200-100m row for time, while partner holds a double kettlebell rack
HellaFit WOD
TABATA THIS+THAT
1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS
1 minute of midline or handstand work after each tabata.
