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Dave gets ‘set’ by bracing and mentally preparing himself before the squat

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+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag

CrossFit WOD (and ) for Tuesday 6/19

establish a back squat max in 20 minutes, then

“KAREN”

150 wall ball, 20/14lbs to 10/9′, for time

Post maxes and times to whiteboard!

HIIT WOD – 12pm

3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts

– then –

10-to-1
ball slams
jumping jacks

– then –

1-to-10
situps
pushups

HIIT WOD – 5:30pm

(A) agility ladders

(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)

(C) 4 rounds of :45 wall sit, :15 rests

(D) ABmaggedon

(E) STRETCH!

FOUNDATIONS 7 WOD

It’s also “KAREN”! (see video above!)

I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!

Dave

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+ Ears or Not Ears – Torokhtiy

CrossFit WOD for Tuesday 5/15

back squat 5x5x65-70%

CGO 12.1
max 6″ target burpees in 7 minutes

Post score to whiteboard!

HIIT WOD

EMOM for 10:00
– 6 pushups + 8 opposite down dog toe touch
– 8 jumping lunges + 6 goblet cossack squats

5 rounds, 1:00 on/:30 active recovery
– elevated mountain climbers
– box squat jumps
– dumbbell complex (row in plank + deadlift + power clean + overhead, alternating)
– swipes
– box jumps

1-to-10 ladder
shuttle sprint & burpee

COREMAGGEDON
1:00 stations
– frog pumps
– crunch
– bicycle
– frog pumps
– reverse crunch
– russian twist
– flutter kicks
– frog pumps
– v-ups

Gymnastics Strength WOD

still rings and headstands

THE OKAYBRO, Dave T

Today’s complex begins with the full squat- do you get extension? Is your timing right with your change of direction? Are you stable enough to handle the movement? Then you’ll do a triple jerk dip squat, or the isolated dip portion of movements like the push press. Are you upright? Do you do better with a shallow or deeper dip? Then we’ll immediately test the dip again with an actual jerk. Just to tire your legs out again we’ll back squat. Finally you’ll do another jerk from behind the neck.

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One of the many reasons we don’t offer an open gym!

+ Man Gets Body Part Stuck in a Weight at the Gym – Fox 10 Phoenix

CrossFit WOD for Wednesday 9/20

(KINDA) OKAYBRO Complex

every 3:00 perform the following complex:
(squat) clean
3 jerk dip squats
jerk
back squat
behind-the-neck jerk

Add load as necessary. Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 2/3

clean complex, pause front squat

Kettlebell WOD

primal mobility

… CGO 16.4!

ARTICLES

+ Coaches Roundtable: CrossFit Open 16.4 – Tabata Times

CrossFit WOD for Friday 3/17

CGO 17.4 aka CGO 16.4

Rx
AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 hspu

Scaled
AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups

Post score to whiteboard!

NOTES:
– If you are planning to come in for an active recovery day play with the movements, but don’t do any more than 25 reps of anything, especially if you know you’ll be ruined for Saturday’s event. Mobilize your issues, check your skills, run through the workout mentally and visualize how you’ll move around the gym!
– Remember to maximize your points for this week! The scores are so close! One person earned 5 points last week by judging alone.
– Tony, Adrian, and myself will be absent during the event due to the Capitol City Weightlifting Championships in Olympia.
– Don’t worry AV and the FCFio Leadership is in charge!

Olympic Weightlifting WOD

lifts: snatch max, clean & jerk max
accessories: pistols, calf raises + tibialis anterior curls, GHDSU holds: