Basic everyday WODs.
Blast from the past.
Strength
Shoulder Press 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%
Conditioning
AMRAP in 12 minutes of:
10 Hang Squat Cleans (95 / 65)
15 Shoulder to Overhead (95 / 65)
40 Double-unders
Rx+ 135 / 95
Jamie
Strength
MAX OUT MONDAY!!!
Back Squat 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105%
Safety First: ask for someone to spot you on the latter sets
Conditioning
5 Rounds for time of:
20 Goblet Squats (53 / 35)
10 Pull-ups
Rx+ 70 / 53, Chest to Bar
CrossFit: More Than a Workout or a Sport
Dmitry Klokov doing full Snatch “Isabel” at 100 kg:
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Jackie and Bob working on their mobility
Strength
Take 20 minutes to build up to a heavy Power Snatch o
I originally had something else programmed, but in lieu of the CrossFit Games Open Workout 14.1, we are going to work on our Snatches and refine our technique
Conditioning
4 sets, each for time of:
30 Double-unders
15 Ground to Overhead (75 / 55)
Rest 60 seconds after each set
or
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches (75 / 55)
14.1 Prep and Mobility drills
Strategy and Tips
Conditioning
100 Thrusters (95 / 65)
At the start of every minute, complete 5 Burpees
Rx+ 115 / 75
THE 2014 CROSSFIT GAMES OPEN BEGINS TODAY!!!
Can’t wait to see you all push yourselves to limits you didn’t think were possible.
Jon North Being Jon North
Strength
Every minute, on the minute, for 10 minutes, perform 2 Cleans (full squat) + 1 Front Squat
The weight should be 75-85% of your 1 rep max Clean
Conditioning
“Helen”
3 Rounds of:
400 meter Run
21 Kettlebell Swings ( 53 / 35)
12 Pull-ups
Compare to November 4, 2013
The CrossFit Games Open begins tomorrow. Sign up now while you still can.
If you’ve signed up or are on the fence about signing up for the Open, read this: Your Role in the Open – Chris Spealler
Takes Two to Tango
Strength
Shoulder Press 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max Shoulder Press
Conditioning
The 2013 CrossFit Games Open Workout
AMRAP in 7 minutes of:
3 Power Clean and Jerks (135 / 95)
3 Toes to Bar
6…
6…
9…
9…
Adding 3 reps to each movement, each round, climb as high as you can in 7 minutes.
*Compare results to November 7, 2013
The CrossFit Games Open begins in two days! This is what it boils down to, folks! It’s time to test your fitness! Go sign up!
5 Reasons to Never Tell a CrossFitter to Stop CrossFitting: Worth a read. Too many people with injuries either self-diagnose or are simply told by their physician to “rest” their injury. A great mobility specialist or physician will help you rehab your issues, improve functionality, and recommend ways to scale or modify in the meantime. I will shamelessly plug the talents of our mobility specialist, Ben Howe, and recommend you see him for minor injuries before you prescribe yourself a week or two of “rest” from the gym. Even better, meet with him to improve your movement as preventative care! His schedule is here.
Age Doesn’t Define 70-Year-Old Bodybuilder
Drew
Strength
Back Squat 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max Back Squat
A few people last week hit their former 1 rep max 5 times, and many others hit around 95% for a set of 5. That is downright impressive. Lets keep that up this week!
Safety first: use a spotter on those last sets
Conditioning
2014 Winter Paleo Challenge Benchmark Workout
AMRAP in 10 minutes of:
5-10-15-20-25-30
Wall-Balls (20/14)
Shoulder to Overhead (95 / 65)
Box Jumps (24 / 20)
*Compare results to January 13, 2014
3 DAYS!!! 3 DAYS TILL THE 2014 CROSSFIT GAMES OPEN! Get your shit together and sign up already!
Here’s how it’s going to go down: every Thursday, right after they announce the workout at 7:30 PM, we will get together at the gym and give it a trial run. We will do it again on Saturday, in place of the team workout we usually do. You don’t have to do it Thursday night, but you can if you want. However, COME ON SATURDAY. There will be a ton of us here, it will be a competitive atmosphere, and you will all kick ass.
Holy shit! If this is true I’m gonna be immortal! Every Minute of Exercise Could Lengthen Your Life Seven Minutes – Common Health
No Bro Reps shall be given during the Open!
Jamie Lee
Strength
Front Squat 3-3-3-3-3
Increasing the weight each set, establish your 3 rep max Front Squat
*Compare to December 30, 2013*
Conditioning
Complete the following for time:
Run Around the Block
then
24-18-12 rep rounds of:
Kettlebell Snatches (53 / 35)
Wall-Balls (20 / 14)
then
Run Around the Block
KB Snatch reps are split between the right and left arm: 12 right, 12 left – 9 right, 9 left – 6 right, 6 left – broken up however
Rx+: 2 / 1.5 pood, 12 and 10 foot targets or 30 / 20 lb
A Secret To Becoming Successful – Catalyst Athletics
Watch this, then go sign up for the Open:
Happy Birthday, Chris!
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
8-10 Handstand Push-ups (push-ups)
1-2 Rope Climbs
40 Double-unders
Come with a plan…and execute it.
Conditioning
Chris’ Birthday Workout
Complete the following for time:
52 Push-ups
13 Pull-ups
52 Box Jump Overs (24 / 20)
13 Pull-ups
52 Jumping Back Squats (45 / 35)
13 Pull-ups
52 Jumping Lunges
13 Pull-ups
1 Bar Muscle-Up (optional)
Rx+ Hand Release Push-ups, chest to bar pull-ups, 10 bar or ring muscle-ups
*Handicap bonus per the birthday boy’s special request! Subtract 18 from your age and apply that percentage as a discount to your time! Example: you finished the WOD in 15 minutes. You are 28 years old. 28-18=10% discount, your handicap finish time is 13:30.
***20 minute cap***
Have you signed up yet? The CrossFit Games Open starts in 8 days!
Do you love good coffee? Well, the CrossFit Forte Blend is here!
CrossFit Forte is proud to have partnered with Humphreys Street Coffee Co to help you drink GOOD COFFEE for a CHANGE. I’m sure you have read one of our many articles about the benefits of coffee for training, but this coffee benefits you and our community. Humphreys Street Coffee Company is an artisan micro roaster offering the highest quality Arabica coffees profile roasted in small batches to ensure the freshest, best tasting coffee available. Humphreys Street Coffee Company is a non-profit business that provides jobs for the young men in the MIMIC (Men in Mentoring in Community) mentoring program of Harvest Hands Community Development Corporation. They exist to offer an alternative to the juvenile criminal activity in their neighborhood (which is CFF’s neighborhood, too). They offer students in the program an opportunity to connect with positive mentors, to learn job skills, to learn the value of service, and to earn money at the same time. In addition, through the sales of Humphreys Street Coffee, they have a college scholarship fund for the young men who remain in the program through high school graduation. Learn more about their mission on their webpage, here.