18
Jul
Wed, July 19th and Thurs, July 20th
Reminder, tonight (Wed) is the Squat Movement and Mobility Clinic w/ DPT Grayson Wickham. Tickets here. Open gym ends at 6:30, and 8pm’s Oly class is cancelled.
Also, this Saturday is another Team Throwdown. Teams are here.
And summer Friday schedule starts this week and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.
Wednesday Oly
Tall Snatch
2 x 3
Snatch + Hang Snatch + Overhead Squat
1-1-1-1-1
Thursday CrossFit
4 rounds for time:
21/15 Cal Row
18 Wall Balls (20/14lbs)
15 KB Swings (24/16kg)
12 Burpees
Post time to Comments.
On this “Quattro” it’s about building the engine today. And, honing our ability to immediately transition between movements. Given how these sets may be unbroken for many athletes (if not very close), we have the opportunity to dial it in, and train ourselves that we don’t need that extra breath between movements. Valuable seconds can be gained (or lost) here.
On the wallballs, allow your arms to come to your shoulders or sides between repetitions. Avoid allowing the arms to hang out high in the air as you await the ball to return. Reason being, we need our shoulders for the following swings and burpees. Even a slight flick of the hands downwards can help preserve your arms. A little bit goes a long way here. This is something you may need to practice if you’ve never done it before.
These repetitions do not need to be unbroken. A bigger focus is consistent sets. 10/8 is absolutely an option, with a measured rest between. If an unbroken set requires you to rest before starting, and after finishing (before you pick up the kettlebell), it may very well be faster for us to break the set into the example above (10/8) and focus on fast transitions.
On the kettlebell swings, use the rhythm of the repetition to control your breathing. Breath out after the explosive extension of the hip as the kettlebell rises past the waist, and breathe in as the kettlebell is making it’s change of direction and start it’s way down. Train your breathing to match this pattern and don’t forget to relax your grip as the kettlebell is over your head.
On the burpees, we are looking for “breathing reps”. That is, a split second pause after each repetition to take a composure breath. As the arms slowly come down from the overhead clap to conclude the previous repetitions, we take a large breath in before starting our next repetition. Imagine this pace to be your 100 burpees for time pace, which will keep you moving, but won’t overly tax your breathing before getting back on the rower. You should just keep moving on the burpees. I always tell myself I can never fail on a burpee. (It’s only 12) On that following round, give yourself 15 seconds to recover on the rower. Make an immediate transition to it and get the fan moving, but the pace does not matter here – focus on your breathing and pick it up a bit after the 15 seconds.
If you want a challenge try this one on the Assault bike! It took me 12:19 on the Bike. Good luck.
Romanian deads with Brian (5-5-5-5-5)
Then
“Jason”
100 air squat
5 muscle ups
75 air squat
10 mu
50 air squat
15 mu
25 air squat
20 mu
27:55 rx and more than I bargained for!
Wednesday Oly
Tall Snatch
2 x 3
Lina: 38
Snatch + Hang Snatch + Overhead Squat
1-1-1-1-1
Lina: 38,43,48,53,53. (should improve going faster under the bar)
Thursday CrossFit
4 rounds for time:
21/15 Cal Row
18 Wall Balls (20/14lbs)
15 American KB Swings (24/16kg)
12 Burpees
Lina time: 20:00
Wednesday OLY
Tall snatches 2×3 @ 75# great warm up movement
Snatch + Hang Snatch + OHS
Plenty of warm up reps from 75 – 105
Working sets 115×2, 120×3 (failed once), 125 failed the hang. no grip
Romanian Deads: 5×5 @ 195# (up 10# from last week – working on the weakness, hamstrings!)
Mixed in a set of 10 GHD’s w/ 10# plate after each round
“Fifth Wheel” Part #1
In a 5:00 Window…
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike in Time remaining
9 Calories
Rest 5:00
“Fifth Wheel” Part #2
In a 5:00 Window…
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike in Time remaining
11 Calories
Rest 5:00
“Fifth Wheel” Part #3
In a 5:00 Window…
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike in Time remaining
7 Calories
Cleans felt good, push ups were good, air squats were slow. Didn’t have much on the ass bike. I liked this one. Thanks ERoc!
Nice work @Baston
Oly with Alice & Wes
Tall Snatch triples at 40# & 45#
Not a fan.
Snatch plus hang snatch plus OHS
75 – 85 – 95 – 100 – 105
OG Oly lessons w/Matt
Warm-up/drills + technique talk
Loading hamstrings & pulling bar in closer to (hitting) the hip were the focus
snatch complex (snatch+hang snatch+ohs)
55,65,75,85,90
Wednesday squat mobility clinic – fun and informative! Ask me (Or Jen, Denise, Didi, Ken, Benj, Alice, Matt) about some drills we did for mobility & flexibility. 🙂
Also – “Sitting is the new smoking” was mentioned – lots of good articles out there!
https://time.com/sitting/
Thursday WOD
16:30 rx
kb and wb unbroken
I think I would’ve liked this more without the burpees
OG Oly
Tall Snatch triples: 45 – 50
Snatch + Hang Snatch + OHS
85 – 85 – 90 – 95 – 100 (pr on the hang)
[all re-gripped]
OG
“Nick”
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
I did 8 rounds @25# and regular HSPUs in 25:59
shoulders are toast.
“Nick” with Chad, Jo, DTM, and Katie
26:40 w 50lb dbs
That was a slugfest.
Tall Snatch 3’s
75-95
Snatch Complex
135-155-165-175-185(got the snatch, failed the hang snatch)
Deadlift 3rm
365
OG – “Nick”
12 Rounds for time of:
10 DB Hang Squat Cleans
6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
25:12 w/40lb dbs
OG – “Nick”
12 Rounds for time of:
10 Hang Squat Cleans w/ 50# DBs
6 Handstand Push-ups on dumbbells
D…N…F…
8 Rounds in 25:52
Underwear (but really shorts because modesty)- “Nick”
12 Rounds for time of:
10 DB Hang Squat Cleans #50
6 Handstand Push-ups on dumbbells
I used parallettes for the hspu to ~4″ deficit
32:47 – https://m.youtube.com/watch?v=TjWAWcx4xdE
Oly
5×3 split jerk press
5×3 jerk balance
Split Jerks singles 185,205,225,244,255,275,295
Yesterday’s wod:
30 cal row
30 box jumps (20)
30 thrusters (45#)
2+15
Squat wave:
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
[email protected]
50 pull ups in sets of 10
50 push ups: 20-15-15
Short 2 miler to end the night
Oly
5×3 split jerk strict press
55-65-70
5×3 jerk balance
55-65-70
Split Jerks singles:
85-105-115-120-125 (PR)
“Nick”
12 rounds for time of:
10 Dumbbell hang squat clean
6 Handstand push-ups on dumbbells
HSPU First 4 RDS from the floor
RDs 5-12 with Abmat
36:30 with 35LB dumbbells
ASHLEY THANK YOU!
You killed it. Nice job, chocolate bear! 🙂
5 rounds of ring rows
10 rounds of rows below 2:05.
Correct on OLY
3×3 Split Jerk strict press & Jerk balance
Accessory work:
For speed/technique
5 sets 3 reps
Split Jerk all at 85lbs
Tall Snatch 3’s: 75, 95
Snatch Complex: Up to 145#s, failed hang snatch @155
-got hang snatch @155 w/o a full snatch first
DL 3’s: Up to 305#s,
Cash-out: 4×10 of back extensions and GHD situps
AM CP Bike ride 8mi @ 33min
“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 dumbbell strict press 35
17:21
This looks fun
Buy in:
Tabata Back extensions on GHD machine w/ 15 # plate.
#AddMassToDatAss
Goblet Squats to improve squatting pattern, 14# medicine ball
3×3 Tempo Back Squat #135
5 Seconds Down, 3 sec pause, fast up
Cardio:
2000 m Row.
7:20.5
Compared to
February 3, 2017 at 8:43 pm
2K – 7:03
before knee injury and going for speed
Cash out:
75 ab mat sit-ups
4:10
19:12
10# wall ball
Rx kettlebell
I graduated to the 16 kg kettlebell!! That’s a post op PR yaaaaaaaaaaaaaaaaaaayyyyy!
NEW Matt’s Travel WOD (aka my bday WOD)
32:12min
5 Rounds for Time:
Run 400m
30 sit-ups
30 push-ups
Happy birthday Chi!
Nice job, putting in the work while traveling isn’t easy!
Thursday WOD
14:34 rx
movements unbroken. gross.
17:10 RX
20:00 rx
4 Rounds:
25 Deadlifts w/ 50# dbs
20 Thrusters w/ single 50# db
15 Snatches w/ 50# db (8/7 left/right to give the weak side some work)
10 Burpees
17:24
Things started to get spicy/sandy in the 3rd round.
Thursday workout 19:50
I got this in while traveling, subbed wall balls for 35lb DB thrusters.
Nicely done!
Thursday WOD
18:30 @16kg KB & 10lb wall ball
Crossfit Des Moines, IA (Urbandale)
Walk in and two guys come up to me and say, “Hey, aren’t you Jeff from New York City?” Iowans must have steel traps for brains – amazing memories!
Partner wod
100 power cleans 115#
100 front rack lunges 115#
5 minute rest
150 ab mat sit-ups
100 cal row
About 30 minutes total.
Frontline
Teams of three
100 bench total for time with 20 min cap
Stations
1: bench + 1 round Cindy (determines switch)
2: row for calories
3: weight setting and spotting
I went 70#, 7 reps each round for five rounds
Team finished with 93 reps. First time I felt consistent with bench
Cash out:
5 rounds of 5 reps deadlift 153#, 10 ghds, top and bottom of ring dip holds
50 handstand push-ups (11-10-6-5-7-7-4)
50 ring dips: 5-5-5-5-5-10-15 (first 25 were RX, last two rounds were with a single red band)
WOD: 4RFT
15 cal row
18 wbs (14#)
15 kbs (16kg)
12 burpees
17:24 RX this one put me on my a$$
Thursday WOD
12:48 rx
So fast! Little speedy gonzales 🙂
She was like #beastmode
18:34
13:40rx +4 min before I could pick myself up off the floor.
21:26 Rx
18:50 RX
Had zero energy this morning
Rest day tomorrow… maybe
13:00 Rx
18:30 rx
16:56 Rx
3 mile run post WOD