Month: October 2015

WOD

4 Rounds for time
400 Run
30 Push-Ups
30 Kettlebell Hang Snatch 24/16 kg

Workout notes: 

Try to push the pace on your 400m runs as your breathing will have a chance to recover during your push ups.  Focus on keeping a rigid torso through out the full range of motion of the push up.  If needed scale your push-ups to your knees or use an ab-mat so that you can maintain good position and perform the movement as strict as possible.  Break up the snatches however you would like, but try to evenly distribute the reps between both arms.

WOD

“Air Force Karen”

For Time:*

150 Wall Ball Shots 20lbs/14lbs 10’/9′

with 4 Burpees on the top of each minute

*20 Minute Time Cap

Workout Notes:

This is a special workout in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part of the 5:45 am class and he is missed dearly.  Whether you knew Chris or not we invite you to join our community in honoring him with a workout we know he would love.  We will run the workout in heats with the first heat starting at 9am.  Show up at 8:30 to get signed up for a heat. We will run heats until everyone has gotten a chance to workout.  We hope to see you all there!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]SATURDAY SCHEDULING ANNOUNCEMENT: We will be running a special workout on Saturday in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part of the 5:45 am class and he is missed dearly.  Whether you knew Chris or not we invite you to join our community in honoring him with a workout we know he would love.  We will run the workout in heats with the first heat starting at 9am.  Show up at 8:30 to get signed up for a heat. We will run heats until everyone has gotten a chance to workout.  We hope to see you all there! [/creativ_alertbox]

Skill

Squat Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.
WOD

for time

30-20-10
Kettlebell Swings 32/24 kg
10-20-30
Box Jumps 24/20″

Workout notes: 

Today we have a classic couplet. With this rep scheme you will perform the bulk of the Kettlebell Swings in the beginning of the workout and will end with mostly box jumps.  Pace yourself accordingly so that you can finish the workout with speed!

Strength

3×5 Strict Toes-To-Bar

If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar and the lift your feet as high as you are able. If you can get your toes to the bar focus on keeping your legs as straight as possible and push on the bar as your feet come up.  These are difficult so make sure to rest between sets. No kipping!

WOD

Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlift 225/155 lb
1 Minute Rest
Tabata Ring Dips

Workout notes: The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.

Skill

EMOM for 10 Minutes
[Odd] 30 Seconds of Kipping Pull-Ups
[Even] 15 Second Seated Leg Raise

The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to move well with kipping pull-ups you’ll need a baseline level of strength and coordination so first master kipping swings and strict pulling strength before attempting that movement.  If you do not have the strength quite yet banded pull-ups can help but if you have been stuck there for a while try jumping pull-ups with a static hold and slow lower down.  The seated leg raise amounts to a scaled version of an L-sit.  While sitting on the ground reach forward and place your hands on the ground at about knee level.  From there raise your feet in the air compressing the hip flexors.

WOD

2 Rounds for time
100 Double Unders
20 Hang Power Cleans 135/95 lb

Workout notes: The suggested barbell weight in today’s workout should be something that is fairly light in weight in comparison to your 1RM. Going unbroken is not required but you should be able to perform the rounds of 2o in a small number of sets.  If you end up performing singles in early on you may have gone too heavy.  A large set of double unders can be difficult when compared to smaller set sizes but you are encouraged to go for double unders rather than jump right into single unders.

Strength

Deadlift 2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

AMRAP in 10 Minutes

10 Burpees
10 Overhead Walking Lunge Steps 45/35 lb*

* With a bumper plate

Workout notes: Today we have a vanilla burpee in the workout.  We often see burpees jumping to or over a target which forces you to jump during every rep.  It can me easy to start to short the jump to save some time but try to avoid that. Make strong effort to be explosive and perform real push ups and fast jumps out of your plank position. Think about whipping your legs forward and springing up as your feet make contact with the floor. This may make things more difficult but you will be rewarded in the future by performing the movement at it’s hardest now.

Skill

10×1
Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD

5 rounds with 1 Minute on each station

Two Arm Dumbbell Clean & Jerk 45/30 lb
Row for Calories
Air Squats
1 Minute Rest

Workout notes: This workout will be scored “Fight Gone Bad” style. Count your total reps over all of the stations to come up with one total score.  In this workout we start with the most difficult movement and and progress to “easier” movements.  Your highest rep count will most likely come from the air squats but that doesn’t mean you should game the workout by not workout hard on the dumbbells or Rowing.  Work at a challenging pace through those first two movements and push yourself to keep a hard pace in the easier air squat.

WOD

For time

30-20-10
Thruster 75/55 lb
10-20-30
Alternating Dumbbell Snatch 45/30 lb

Workout notes: Today we have a task priority couplet with two weighted movements. Both compliment each other in that the primary muscle chain that generates the force for each movement are opposite of each other.  You will likely feel like you are not getting much recovery so breaking up the thrusters so you avoid hitting failure will be important.