Basic everyday WODs.
Parker – and his infamous face
Skill
Spend 15-20 minutes attacking your weaknesses until they are no longer your weaknesses!
Conditioning
AMRAP in 18 minutes of:
15 Kettlebell swings (53 / 35)
12 Box jump overs (24 / 20)
9 Knees to elbows
Snatches and Love – Performance Menu
The Rock’s Meal Plan – Power Athlete
Rob and Heidi
Strength
Take roughly 5 minutes to work up to a moderately heavy weight, then
Every minute on the minute for 12 minutes, complete the following snatch complex: 1 power snatch + 1 hang squat snatch
Conditioning
Complete 4 attempts of the following:
400 m sprint
*Start the clock at the start of your first run. Rest EXACTLY two minutes between efforts. Your score is total time minus six minutes.
400 m world record:
Allison
Strength
Back squat 5 x 3 (5-10 lbs heavier than last time)
Press 5 x 3 (2.5 – 5 lbs heavier than last time)
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
I’ve posted this before, but it’s worth a fresh read every now and then: 42 THINGS I LEARNED LEADING UP TO 2013
Scott doing a KB snatch + OH lunge
Strength
Deadlift 5-5-5-5-5
Find your 5 rep max deadlift
Conditioning
3 rounds for time of:
7 Deadlifts @ 60% of 5 rep max
14 Pull-ups (if you can do chest to bar, do them)
200 m run with medicine ball (20 / 14 lbs)
Amy Ring and Kenzie Hruby are having a party this Saturday. They are moving soon and want to throw a party before they do. Everyone from the gym is invited. This is from the FB invite: “Hey all! We are having a party/cookout on Saturday before we move out in two weeks! We would love to have everyone join us. We have a pretty big backyard and porch we want to make use of(hence corn hole and beer pong). Feel free to drop in whenever after 2pm (assuming everyone will be at the wod that morning). We’ll have coolers, ice, the grill heated etc. for anyone who would like to bring food to grill or drinks. We’ll have some beer/snacks but by all means bring food and booze! Everyone is welcome to drop by and the weather looks promising. Hope everyone can make it! Also, spread this invite around!” Go friend them on FB and/or invite yourself to the party.
Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter
Girls, read this: Video and photos: More Staten Island women weight training to gain strength, lose inches
The Centers for Disease Control announces that salt, in the quantities consumed by most Americans, is not a health hazard. I’m glad I’ve never avoided salt intake. Be healthy and sprinkle those ribeyes with plenty of salt, folks!
Melissa
Strength
Weighted push-up 3-2-2-1-1-1 (demo video)
*If you struggle with push-ups without weights, skip the weights altogether and work on bodyweight push-ups*
Conditioning
AMRAP in 12 minutes of:
12 Clapping push-ups (demo video)
18 Abmat butterfly sit-ups
12 Sumo deadlift high-pulls (95 / 65)
*Again, if you struggle with push-ups, skip the clapping and just do regular push-ups or modified push-ups (snake up, stay tight and rigid on the way down)*
I agree with lots of this. Read up: 50 Ways to Get Better at CrossFit
Do you have kids? Get them into weightlifting/CrossFit: Phys Ed: The Benefits of Weight Training for Children – The New York Times
Why Productive People Get Up Insanely Early – Fastcompany.com
Cool Video:
Matt Phillips
Strength
Back squat 5 x 3 (5-10 lbs heavier than last time)
Press 5 x 3 (2.5 – 5 lbs heavier than last time)
Conditioning
21-15-9
Burpees
Kettlebell swings (70 / 53)
Toes to bar
BUILDING AN INJURY-FREE BODY WITH MOBILITY EXPERT KELLY STARRETT
Strength
Take 15 minutes to work up to a heavy clean and jerk (squat clean and split jerk) AHAP
Conditioning
AMRAP in 10 minutes of:
5 Hang squat cleans (95 / 65)
10 Box jumps (24 / 20 inches)
Travers
Skill
Spend 10-20 minutes working on double-unders or a gymnastics movement
Conditioning
“Nancy”
Complete 5 rounds for time of:
400 m run
15 Overhead squats (95 / 65 lbs)
REMINDER: There is no 3:30 PM class today.
Seaneen
Strength
Back squat 5 x 3 (5-10 lbs heavier than last session)
Shoulder press 5 x 3 (2.5-5 lbs heavier than last session)
Conditioning
AMRAP in 10 minutes of:
20 Kettlebell swings (53 / 35 lbs)
20 Walking lunges w/ plate held overhead – 10 lunges each leg (45 /25 lbs)
*You can hold the plate overhead with your elbows unlocked (I don’t recommend you do that, though), but you may not rest the plate on your head*
D-Mac will be coaching and programming the Saturday class. Godspeed. I don’t know what he has up his sleeve for the WOD, but a few days ago he texted me two of his proposed workouts and…holy shit! The original workout he sent me was so long and brutal, I was out of breath and sweating just from reading it. I wouldn’t wish it upon my worst enemies. It was a team workout that was so long it would make Rich Froning and Dan Bailey cry…then retire. Needless to say, I asked him to come up with a WOD that wouldn’t result in mass death from exercise.
Best of luck Saturday!
Have a happy and safe 4th of July, everybody! Eat, drink, be merry and have fun celebrating our country’s independence!