Front Squat & Pushups: 10.04.29.

Today's WOD, not for time.

First:

Front Squat 50% BW - 20/16/12/8/4 superset with

Pushups: 40/32/24/16/8

Then, max reps of 1 set of front squats, same weight. Record reps and post that as your score: what is the continuous number of reps of that last set of front squats - also post any mods/scaling to the workout.

Compare to Jan 26. Note that Jan 26 workout involved 75% bodyweight - so not apples to apples.

Dessert - 2 sets of 10 reps opposite knees to elbows - 2 count exercise, a single count rep has left knee touching right elbow and right knee touching left elbow. (Thanks Carl and Kenric for the idea).

Press, Push Press, Push Jerk: 10.04.28

Strength Day, not for time.

In this order, with ample rest between each of the 16 sets (every number represents a set, with the last set of each lift being a single rep):

1. Shoulder Press: 4-3-2-1

2. Push Press: 4-3-2-1

3. Push Jerk: 4-3-2-1

Post the weight for your last Push Jerk (the single). Compare to 10.03.02.

Dessert: Introducing the Smith Machine plyometric bench press with 90/90 LE med ball clasp. Spotters a good idea.

Spartan Chipper for Time. 10.04.26

Two Rounds For Time

50 KB swings - 1/4 Bodyweight

40 Push Press - 1/3 Bodyweight with Dumbells

30 Squats - 1/3 Bodyweight with Dumbells

20 Knees to Elbows

10 Pullups

Dessert: Heartbreak Hill - single lap

Run, Burpee, Run, Lunge. 10.04.26.

For time:

Heartbreak hill run

30 Burpees in the parking lot.

Heartbreak hill run

Lap lunge with 20% bodyweight.

Record time.

And let me just say that we may have the most studly opera singer in the CF world in Joe Herman, who will be on tour in Europe this summer. CrossFit and Opera - what a beautiful clash of cultures!

Clean Progressions: 10.04.22

Clean Progressions

Reps: 5,5,3,3,1 of

1. Hang Power Clean

2. Hang Clean

3. Power Clean

4. Clean.

Post 1RM Clean weight. Compare to Jan 7 and Feb 23.

Longest Mile: 10.04.20

Four rounds for time of:

1/4 mile run/500 m row/.75 mile bike (choice)

15 KB swings - male 20Kg, female 16Kg

15 Pushups

15/15 Scissor situps - 1 leg straight each 15 reps

Dessert: 350 yards farmer carries self selected weight

Post your time and compare to time on Jan 8 workout and the Feb 19 workout

Michael B - we're looking for sub 15 on this one per your Feb 19 post!

Elizabeth. 10.04.20

Hallmark CrossFit workout - one of "The Girls"

Gold Level:

Clean 135 lbs

Ring Dips

21-15-9, for time.

Silver Level:

Clean 40KG

Ring Dips

Bronze Level:

Clean 1/3 body weight

Dips on the dip machine or assisted dip machine.

Post level of assistance on dips (weight or jumping)

Platinum Level:

add pullups: 21-15-9

full range dips: thumbs touching your nipples and to full lock out.

Here's a good looking ring dip:

Post time and any modifications to weight on cleans and dips.

5K Run for time: 10.04.19

Run 5K for time. Post your time.

Compare your run time to 3/22 workout.

Snatch Practice - 10.04.15

Today is form practice - emphasize correct form using more weight to dial in correct form. This is not about weight at the expense of form. Temper the testosterone and get feedback on perfecting form for this very technical lift.

Warmup: PVC pipe snatch press, dip snatch press, heaving snatch press followed by

Hang Snatch with empty bar 2 sets of 20 reps.

Main WOD - Snatch: 2-2-2-2-2-2. Long rests between duets.

Post your last snatch weight for the last duet. Compare to Feb 4.

Run, Angie, Run. 10.04.15

Warmup - prolonged PVC pipe warmup - work it well to avoid injury.

Dessert - your choice

Main Course/WOD:

Angie for time:

Run 1/4 mile

100 pullups

100 pushups

100 situps

100 squats

Run 1/4 mile

We will have the big room available for use, but we'll be spread out in the gym upstairs and downstairs for this one.

Bronze: no runs, JPU or Pullup assist machine @ under 75% BW, nonchipper style ok

Silver: no runs, JPU, Non Chipper style ok

Gold: as prescribed

Platinum: Start and finish with 1/2 mile instead of a 1/4 mile, also sub clapping pushups and jumping squats (both feet leave the ground at apex)

Post your time. Here's a video of Andy Petranek of CF Los Angeles explaining Angie.

Deads and Dips: 10.04.13

Warmup: Lunge Lap, bodyweight only and 3 sets of 5 dips.

Main Course WOD: Not for time, 5 rounds of:

10 Deadlifts

10 Dips

Post your last 10 Deadlifts weight and compare to Jan 12 and Feb 16

Dessert:10 reps L sit pullups with slow count lowering - jumping into position ok.

Chipper Spartan by 50s - 10.04.12

Chipper is a workout built on a single set of one exercise, typically with high reps, followed by a single set of the next exercise, etc, etc down the line.

Spartan Chipper, for time.

50 Situps

50 KB swings (20KG for men, 16KG for women)

50 Pushups

50 Box jumps (20 inch box)

50 DB Push press (1/4 body weight total)

50 Russian Hops.

Post your time and any variations from the prescription. Compare to time from 5 Feb.

Friday skills and drills: 10.04.09

Dynamic warm-up: Running integrated dynamic movement buildups

Skills:

-Arm position
-Figure 4 position
-Sprint posture drill: Tall/Fall/Sprint

Reaction Sprints: 100%

-Lay supine head toward line roll left sprint 2X10yrd
-Lay supine head toward line roll right sprint 2x10yrd
-Lay supine feet toward line left side get up sprint 2x10yrd
-Lay supine feet toward line right side get up sprint 2x10yrd
-Lay prone head toward line left foot first sprint 2x10yrd
-Lay prone head toward line right foot first sprint 2x10yrd
-Lay Prone feet toward line get up rotate right 180deg sprint 2x10yrd
-Lay prone feet toward line get up rotate left 180 deg sprint 2x10yrd

Counter Movement Jumps: (CMJ Jumps)

10xCMJ Jumps: reset between jumps
10xCMJ Jumps: continuous
10xCMJ Jumps 3 sec static pause: reset between jumps
10xCMJ Jumps 3 sec static pause: continuous

Dessert: 2000 M row

Clean & Jerk: 10.04.08

Warmup: 3x10 Clean and Jerk the Empty Bar
3x10 Situps

Main WOD: Clean & Jerk 12/10/8/6/4/2/1
Record 1RM Clean & Jerk

Dessert: 70 yards of plyo lunging (Like a Russian hop moving forward)

Get a Grip. 10.04.07

FIRST, Warm Up Appetizer: PVC pipe standard warmup. Add 3 sets of 5 ball slams, 5 knees to elbows & 5 pushups.

SECOND, Main Course WOD: Paired partnered workout for time.

1. Pick your partner and team up in pairs. Each team should be paired into similar capabilities.
2. Each pair picks a dumbell weight from the following categories:
Bronze: 10 lbs
Silver: 20 lbs
Gold: 30 lbs
Platinum: 40 lbs
3. One person hangs from the bar with both hands and the selected weight between their feet. Hold on until your partner finishes all of #4.
4. The other person takes a dumbell of identical weight and performs 10 one arm snatches with the left, then 10 with the right.
5. Switch off, reversing roles. If the person on the bar drops, the person doing the snatches stops until the grip is re-established
6. Subsequent rounds count down by 2: 10/8/6/4/2.

Post your time and weight used.

THIRD, Dessert: Slide board upstairs - 25 slides each direction - set the length of your choice.

Fran: 10.04.06

First: Warmup

PVC warmup to include squats, overhead squats, shoulder dislocates, helicopters, Samson stretches

4 sets of 5 pullups superset against 4 sets of 5 wallballs - your choice of ball.

Second: Main Course WOD for time

21/15/9 of

Thrusters

Bronze: Empty bar

Silver: Dumbells: 1/3 bodyweight

Gold: 40KG

Platinum: 55KG

Pullups

Bronze: Jumping Pullups (same rep count) or Pullup Machine (<75%>

Silver: Jumping Pullups (double rep count) or Pullup Machine (<50%>

Gold: Pullups

Platinum: Butterfly Pullups

Third, Warm Down aka Dessert

Static Glut Hold on GHD machine for time - max effort 1 rep. Slide the footplate so that your knees are bent and quads are resting on the vertical aspect of the front pads. Maintain lumbar curve and keep the gluts tight!!!!

Log your Fran time, the level you used (Bronze, Silver, Gold, Platinum) and any mods/scaling in addition. Also log your max

Monday: Super Burpee 50/Run 1.5: 10.04.05

FIRST: Appetizer - do at slow pace - this is the warmup portion:

1/4 mile light treadmill jog

PVC pipe warmup to include:

20 squats, 20 bar press, 20 shoulder dislocates, 20 helicopters, 20 overhead squats

3 sets of 8 pushups, 8 frog jumps

SECOND: Main Course/WOD - For time:

Run 3/4 mile

25 Super Burpees

Run 1/2 mile

15 Super Burpees

Run 1/4 mile

10 Super Burpees

Super Burpees: Add 10% of Body Weight by grabbing 2 dumbbells - hold throughout Burpees.

(for instance, a 200# man uses a pair of 10# DBs)

THIRD: Dessert/Warm Down

100 Tossing Italian Twists with 10% bodyweight. Keep your trunk in centerline, do not twist.

Post your time and total weight used on the Main Course/WOD

April: Training Times

Beginning this week, the schedule for classes is as follows:

Mornings: Tuesday to Friday, 6 AM

Evenings: Monday to Thursday, 5:30 PM

I'd also like to begin integrating more formal stretching time into the workout time. New class schedule is as follows:

First 15 minutes: Specific stretching to prepare for the main workout

Central 30+ minutes: The Workout of the Day (WOD)

Last few minutes: Dessert!

So, class structure is now broken into 3 parts:

1. Specific Preparatory Warmup

2. WOD

3. Dessert.

Please continue to do general warmup before class, especially if you are close to my age!!

John T.

Whole Latta Deads: 10.04.01

Strength and Volume Day to start out April: No foolin....

1. First 5 rounds are comprised of Deadlifts with 1/2 bodyweight

1. Deads, 10 wall balls (men 20 lbs, women 15 lbs)

2. Deads, 10 KTEs

3. Deads, 10 Pushups

4. Deads, 10 Pullups

5. Deads, 10 KB swings (men 20 KG, women 16 KG)

2. Second 5 rounds:

Loop around and repeat first 5 rounds.

3. Last round:

Single round of 10 Deads, wall balls, KTE, Pushups, Pullups, KB swings

4. Dessert: 3 rounds of farmer walks with weight of choice.

No score - just complete it. Deadlifts should look something like this (as demonstrated by Jarrod).