Month: August 2014

Don’t forget to sign up for CrossFit day at the Oakland A’s! The game is Sunday 9/7.  Tickets are $25 and include a t-shirt.  We will be sitting together and so far we have 30 people going!  Get your name on the list and reserve your tickets. Friends and family are welcome! To reserve your tickets email Matt or let us know in the box!

Strength

Deadlift

8-5-5-5-5-5-5

6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be extremely light.  Remember to practice setting your back as you address the bar and lifting with only your legs.  Maintain your posture as you increase the weight and work up to a moderate load.

WOD

5 Rounds for Time
15 Box Jumps 24/20″
9 Toes-To-Bar

Workout notes: Scale this workout first by box height and start by practicing jumping up, resting at the top then stepping down and starting your next jump so you can set steady pace.  You can also perform step ups as a scaling option as well.  Scale toes-to-bar to knees tucks or sit-ups!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember today is weightlifting at 5:30PM. Regular CrossFit is at 4:45 and 6:30PM![/creativ_alertbox]

Strength

8×3 Weighted Pull-Up

Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set!

WOD

AMRAP in 15 Minutes

12 Power Clean 135/95lbs
6 Push Jerks 135/95lbs
200M run

Workout notes: Work on your efficiency during the power clean! Catch the bar with your elbows up and in a partial squat.  Plan some rest prior to your last power clean  and before your first push jerk and try to complete all 6 reps in one set!  You should of course set the bar down if you need to but this will save you from doing extra power cleans.  Pace yourself on the run so that you are recovered and ready to move when you get back!

Strength

Back Squat 8-5-5-3-3-2-2

Work up to a strong effort 2 rep back squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest is collapsing forward you most likely have a movement issue that needs to be addressed ! Establish good form early and increase only if your mechanics are sound.

WOD

AMRAP in 10 Minutes

15 Kettlebell Swings 24/16kg
30 Double Unders

Workout notes: Focus on the double unders for this workout!  If they are new to you they will be tough but the best way to learn them is by doing them!  You can perform 3:1 single unders  as a scaling option however the workout won’t have quite the same conditioning effect as double unders. A better option would be to cut the number down to 15,10 or even 5 double unders.  You may spend a lot of time on the movement but that is the only way to learn it!

WOD

3 Rounds for Time

400M Run
30 Wall Ball Shots 20/14lbs 10/9′
20  Deadlift 185/135lbs

Workout notes:  Big sets of “light” deadlifts today. Try breaking the set into manageable numbers so you don’t redline before the run.  If the weight is so heavy that you are forced to do singles at max effort you have gone too heavy. An appropriate weight would be something below 60% at least.

WOD

For time

10 Burpee Bar Hops
10 Hang Power Cleans 135/95lbs
200M Run
15 Burpee Bar Hops
15 Hang Power Cleans 135/95lbs
400M Run
20 Burpee Bar Hops
20 Hang Power Cleans 135/95lbs
800M Run

Workout notes: The hang power clean weight should be something you can manage with a small number of sets.  The weight you choose shouldn’t be so heavy that you are doing singles early otherwise you will be in trouble during that last round where most of the work happens!   Remember to be efficient and catch the power clean at your shoulders in a partial squat.  Finish with your elbows in front of the bar while upright. Scale the burpees by stepping over the bar rather than jumping and don’t forget about the run! Try not to treat it as recovery.  It’s a large part of the workout. Keep those feet moving!