SKILLS for Saturday 10/15/2022 is the DEADLIFT
WORKOUT for Sat 10/15
bench press 10 sets of 3, building to a heavy for-the-day
Kinda “LYNNE”
5 rounds for max total reps:
max rep bench press, 35/55/84kg
max rep pullups
Post heaviest 3-rep bench & score (total bench/total pullups) to whiteboard!
Team Workouts will go on pause beginning next Saturday as we’re are going to practice running multiple heats for Saturday workouts. This will help to prepare for the format we usually run during the CrossFit Games Open (which starts at the end of the month).
More info on the Intramural Open and how you can play and join in on the fun next week!
One group runs through the workout while the other group judges and counts reps! Then after a short break you’ll switch roles.
Want to be better prepared? Take the Online Judges Course!
WORKOUT for Saturday 2/5/2022
“LYNNE” +
5 rounds for max total reps:
Max-rep bench, .75BW
Max-rep pullups
Max-rep power kettlebell swings
Rest as needed
YGIG timing with a partner! Post scores to whiteboard!
WATCH:
While the normal standard for the pullup is ‘chin higher than hands’, it’s better to train chest-to-bar to build a better strength and stamina buffer.
This will be all too important when we get to MURPH in May.
IN-GYM WORKOUT for Saturday 4/17/2021
LYNNE
5 rounds for max total reps
Max-rep bench press, .7BW/BW
Max-rep pullups
Each round should be scored in your journal. Post total bench press reps/total pullups.
READ: Regular Exercise May Help Protect Against Severe Covid – NY Times
WATCH:
Preparing to lift weights is like telling a good joke: it’s all about the setup!
ARTICLES
+ 10 Bench Press Mistakes – StrongLifts
CrossFit WOD for Tuesday 4/24
LYNNE
5 rounds for max reps:
max bench press, BW/.65BW
max pullups
Post score to whiteboard!
HIIT WOD
3:00 on, 1:00 off
– 1 ramp run
– 3 bench over & under
– 9 rolling v-up
Go for 15:00
2:00 on, 1:00 off twice
1. knuckle drag sandbag
2. body drag sandbag
3. plate jumps
2 rounds
1:00 burpees, :30 rest
1:00 jumping lunges, :30 rest
1:00 bear crawl, :30 rest
1:00 primal crawl, :30 rest
tabata one-arm plank (switch arms every round)
max wall sit (no hands on legs)
Gymnastic Strength WOD
hip extension work
This past weekend Gabrielle and Vicky both competed at the Trident Classic 2017 Weightlifting Meet at Trident Athletics down in Tacoma. It was their first competition, in the Open and Novice division respectively.
Gabrielle qualified for the American Open Series 2017 with her performance. Vicky took a podium spot in the Novice Divison. Wish them a congrats next time you see them!
ARTICLES
+ Cherry-picking and Birthday WODs: How to Stop the Madness – Breaking Muscle
+ Cherrypicking, Ducking, and Avoiding WODs – CPMFITness
CrossFit WOD for Monday 2/13
5 round superset:
bench press 3×80%
tempo pullups 5×6
(2:00 rest)
tag teams 5k row for time. Switch every 250m.
Post 5k time to whiteboard.
Olympic Weightlifting WOD
Welcome to the 2nd cycle of the year!
lifts: back squats, snatch takeoff + slow pull + snatch, snatch push press
accessories: legs, hips, back
Kettlebell WOD
