WOD Blog

Friday - 11.28.14

A)
C: Every 2 minutes for 12 minutes - 6 sets
Deadlift
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 92%
2 @ 95%

F: Every 2 minutes for 12 minutes - 6 sets
6-8 Bent Rows
8-12 Box Jumps

B)
C/F: "Trypto-Fran"
400m Run
21-15-9
Thruster 95/65
Pull up
400m Run
21-15-9
Thruster 95/65
Pull up
400m Run

Recovery
A) 200-400m Walj
B)
C)
D) Foam Roll/Lax Ball as needed

Wednesday - 11.26.14

Thanksgiving schedule
Wednesday: Normal
Thursday: Closed
Friday: 930 am class, 1030-1200 open gym
Saturday: 930 am class, no open gym - will be watching football

A)
C: Every 2 min and 30 seconds for 20 minutes - 8 sets
Bench Press
Set 1: 5 @ 70-73%
Set 2: 5 @ 75-78%
Set 3: 3 @ 85-88%
Set 4: 3 @ 88-90%
Set 5: 2 @ 90-93%
Set 6: 2 @ 93-95%
Set 7: 8 @ 78-80%
Set 8: 8 @ 78-80%

F: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
4 S2O
8 OTB Burpees
12 Weighted AbmatSU

B)
C: EMOM x 18
Minute 1: 20/15 Calorie Row
Minute 2: 60 Double Unders
Minute 3: 12 Double KBS 53/35

F: 18 minutes to complete
30 Bench Press BW/.75 of BW

Every time the bar is racked, complete
8 MB Cleans
8 Ring Rows

Recovery
A) Walk/Row
B) Sink Mobilization x 2 min
C) Spider Stretch x 2 min/side
D) Foam Roll/Lax Ball as needed

Tuesday - 11.25.14

A)
C: Every 2 mins for 10 mins - 5 sets
HBBS
Set 1: 6 @ 70-73%
Set 2: 4 @ 80-83%
Set 3: 2 @ 85-88%
Set 4: 2 @ 88-90%
Set 5: 1 @ 93-95%

Then 1 ME UB set @ 85%

F: Every 2 min for 12 min - 6 sets
5 Power Cleans
200m Run

B)
C: 4 min AMRAP
4 Squat Clean 205/135
4 Muscle ups

Rest 4 min

4 min AMRAP
8 Burpees
8 C2B Pull ups

F: 20-15-10-5
Calorie Row
Push ups
Lunges - 20 each leg, 15 each leg etc.

Recovery
A) 200-400m Walk
B) Child's Pose x 2 min
C) Couch Stretch x 2 min/side
D) Foam Roll/Lax Ball

Monday - 11.24.14

A)
C: Every 2 minutes for 12 minutes - 6 sets
3 Strict Press @ 88-92%

F: Every 2 minutes for 12 minutes - 6 sets
3-5 Push Press

B)
C: EMOM x 5
5 UB Hang Snatch 115/75

Rest 1 min

EMOM x 5
5 UB Hang Snatch 135/95

Rest 1 min

EMOM x 5
5 UB Hang Snatch 155/105

-these sets are unbroken, if the bar drops, the set is over
-challenge yourself with the weight - go heavier if needed

F: EMOM x 15
Minute 1: 15 RKBS
Minute 2: 10 HSPU
Minue 3: 30 Double Unders

Recovery
A) 250-500m Technique Row
B) T stretch x 1 min/side
C) Brandy's Butterfly x 2 min
D) Foam Roll/Lax Ball as needed

Saturday - 11.22.14

A)
C/F: With a partner
3 RFT
400m Run
10 Power Snatch 135/95
15 Box Jumps 24/20 - no step ups, so find a box height you can handle

-Each team will have one barbell and one box. Both athletes run at the same time. When both athletes are done running 400m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Once both athletes have finished their reps they switch and complete the other movement before starting round 2.

B)
5 x 2 Front Squat - climbing

-work heavy, but not maximal

C)
Optional - with a partner
200-400m Tire Flip - one work, one rest, unless you're using the monster tire, then flip together

or

1000 Battleropes - one work, one rests

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 11.21.14

A)
C: Every 2 minutes for 12 minutes - 6 sets
Deadlift
Set 1: 8 @ 50%
Set 2: 6 @ 60%
Set 3: 4 @ 70%
Set 4: 2 @ 80%
Set 5: 2 @ 90%
Set 6: 2 @ 95%

F: Every 2 minutes for 12 minutes - 6 sets
150m Row
10 Slamballs

B)
C: 4 RFT
300/250m Row
20 KBS 70/53
10 HSPU
5 Bar Muscle ups

F: 4 RFT
12 Wall Balls
8 DB/KB Step ups - 4 each leg
4 Burpees
100m Run

Recovery
A) 200-400m Run
B) Couch Stretch x 2 min/side
C) Banded Hamstring x 2 min/side
D) Foam Roll/Lax Ball as needed

Thursday - 11.20.14

Ok, so bear with me; we will not be running in this ridiculousness.  However, there may be some repetitiveness in monostructural movements (row, double unders, etc).  So runners, please do not yell at me.  I'm simply waiting for the day when the temperature allows for the return of said running.

A)
C: Every 4 min for 40 minutes - 10 rounds
50 Double Unders
10 1 Arm Alternating DB/KB Snatch - 55/35 (5 each arm)

-move through each round as quickly as possible, and score each round individually

F: For Time 
20 Hang Power Cleans
40 RKBS
150 Double Unders (Singles x 3)
40 RKBS
20 Hang Power Cleans

B)
F: 3 Rounds
ME L-Sit
ME Plank Hold
ME Windmill Battlerope

Recovery
A) 200-400m Walk
B) ABCS x 2 min/side
C) Calf Stretch - 2 x 1min/side
D) Foam Roll/Lax Ball as needed
 

Wednesday - 11.19.14

Okay y'all, obviously it's cold outside, so there may be a slight chill in the gym tomorrow. Dress appropriately, with lots of layers. I will do my best to keep running off the docket during this current Ice Age we seem to be experiencing.

A)
C: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
Bench Press
Set 1: 5 @ 65-70%
Set 2: 5 @ 70-73%
Set 3: 3 @ 80-83%
Set 4: 3 @ 85-88%
Set 5: 2 @ 90-93%
Set 6: 2 @ 90-93%
Set 7: 8 @ 75-78%
Set 8: 8 @ 75-78%

F: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
3-5 RDLs
10 DB Renegade Rows (5 each arm)
2-5 Hoglines

B)
C: "Death by Power Clean" (minimum of 20 minutes of work)

-Start with 155/105, complete as many rounds as you can. If you achieve more than 10 rounds maintain weight and start over.

-If you are unable to complete 10 rounds, drop the weight to 135/95 and start over. If you are unable to complete 10 rounds with 135/95, drop the weight to 115/85 and start over.

F: 5 min AMRAP
5 HSPU
10 Lunges
15 Abmat SU

Rest 3 min

4 min AMRAP
5 HSPU
10 Lunges
15 Abmat SU

Rest 2 min

3 min AMRAP
5 HSPU
10 Lunges
15 Abmat SU

Recovery
A) 250-500m Row (at a walk like pace)
B) Banded Post Stretch - 3 30 sec/side
C) Figure 4 Stretch (thread the needle) x 2 min/side
D) Foam Roll/Lax Ball as needed

Tuesday - 11.18.14

A)
C: Every 2 minutes for 12 minutes - 6 sets
HBBS
Set 1: 6 @ 70%
Set 2: 4 @ 77-80%
Set 3: 2 @ 85%
Set 4: 2 @ 85-88%
Set 5: 1 @ 90%
Set 6: 1 @ 90-93%

then 1 ME UB set @ 83%

F: Every 2 minutes for 14 minutes - 7 sets
5-8 Bench Press
8-12 Box Jumps or Step ups

B)
C: For Time
10 Thrusters 135/95
5 Muscle ups
8 Thrusters 155/105
4 Muscle ups
6 Thrusters 175/115
3 Muscle ups
4 Thrusters 185/125
2 Muscle ups
2 Thrusters 205/135
1 Muscle up

F: 3 RFT
50 Double Unders
30/20 Push ups
10 T2B

Recovery
A) 200-400m Walk
B) Spider Stretch x 2 min/side
C) OH Banded Shoulder - 3 x 45 sec/side
D) Foam Roll/Lax Ball as needed

Monday - 11.17.14

A)
C: Every 2 min for 12 min - 6 sets
4 Strict Press @ 85-90%

F: Every 2 min for 12 min - 6 sets
2-5 HBBS
5-10 Hip Ext.

B)
C: 6 min AMRAP
5 Hang Squat Snatch 135/95
20 Pull ups

Rest 4 min

6 min AMRAP
15 Box Jump Overs 24/20
30 Wall Balls 20/14

-score total reps for each workout

F: For max reps
3 minute Calorie Row
60 second rest
3 minutes of SDHP
60 second rest
3 minutes of Push Press

-use same weight for SDHP and Push Press
-record total calories and reps for each 3 minute workout

Recovery
A) 200-400m Walk
B) Child's Pose x 2 min
C) Camel Stretch x 2 min
D) Foam Roll/Lax Ball as needed

Saturday - 11.15.14

A)
"Annie"
50-40-30-20-10
Double Unders
Abmat SU

B)
In teams of three, with only one teammate per station, 30 min AMRAP,

Station 1
10 Ring Rows
5 Burpees

Station 2
10 KBS
5 Ground to Overhead

Station 3
200m Med Ball Run

-Teammates rotate when 200m runner returns
-Must tag partner when rotating
-Sta. 1 goest to Sta. 2, Sta. 2 goes to Sta. 3, Sta. 3 goes to Sta.

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 11.14.14

A)
C: Every 2 minutes for 10 minutes - 5 sets
Deadlift
Set 1: 8 @ 50%
Set 2: 6 @ 60%
Set 3: 4 @ 70%
Set 4: 2 @ 80%
Set 5: 2 @ 90%

F: Against a 10 minute Running Clock
1000m Row
then
AMRAP
40 Wall Balls
20 Ring Dips

B)
C: For Time
500m Row
10 Muscle ups
15 Push Press 135/95
20 Front Rack Lunges 135/95
15 Push Press 135/95
10 Muscle ups
500m Row

F: Every 3 minutes for 15 minutes - 5 sets
3 Halting OHS - pause 3 seconds in the hole
10 Deadlifts @ 45-55%

Recovery
A) 200-400m Run
B) Banded Hamstring x 2 min/side
C) Banded T Stretch x 90 sec/side
D) Foam Roll/Lax Ball as needed

Thursday - 11.13.14

A)
C: 5 RNFT
400m Run
5-4-3-2-1 Rope Climb
10-20-30-40-50 foot Handstand Walk
25-20-15-10-5 GHDSU

F: 3 RNFT - 15 min cap
10-15 Pull ups
10-15 Box Jumps
30-40 Double Unders

B)
F: 4 RFT
3 Hang Clean
2 Front Rack Reverse Lunges
1 Shoulder to Overhead
400m Run
Rest 2 min between Rounds

Recovery
A) 200-400m Walk
B) Box Pigeon x 2 min/side
C) Box Shoulder Stretch 3 x 30s
D) Foam Roll/Lax Ball as needed

Wednesday - 11.12.14

A)
C: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
Bench Press
Set 1: 5 @ 65%
Set 2: 3 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 2 @ 85%
Set 6: 2 @ 90%
Set 7: 8 @ 75%
Set 8: 8 @ 75%

F: Every 2 minutes and 30 seconds for 20 minutes - 8 sets
2 High Hang Snatch + 2 Hang Snatch (start just below knees)

-pause at the start of each position, technique is the goal

B)
C: EMOM x 15
Minute 1: 10 C2B Pull ups
Minute 2: 10 Burpees + 20 Double Unders
Minute 3: 5 Power Snatch 185/125

F: 12 min AMRAP
7 T2B
5 Burpees
3 High Hang Snatch
100m Run

Recovery
A) 200-400m Walk
B) Pyramid Stretch 2 x 45 sec/side
C) Couch Stretch x 2 min/side
D) Foam Roll/Lax Ball as needed

Tuesday - 11.11.14

A)
C: Every 2 minutes for 10 minutes - 5 sets
HBBS
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%

then 1 ME unbroken set @ 80% - no rest at top, take a breath, brace, and go

F: Every 2 minutes for 12 minutes - 6 sets
3-5 Front Squats

B)
In honor of Veteran's Day, here we go

C/F: "Alexander"
5 RFT
31 Back Squats 135/95 - from the ground
12 Power Cleans 185/135

-use one barbell, add weight for cleans
-this will take a long time; scale rounds and weight as needed, but not reps for this one


Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.  He is survived by his wife, Kimberly, and two sons, Alexander Blaine, and Danny.

Recovery
A) 200-400m Walk
B) Spider Stretch x 2 min/side
C) Wall Squat, feet on wall, back on floor x 1-2 min
D) Foam Roll/Lax Ball as needed
 

Monday - 11.10.14

First off, I would like to wish Cindy a Happy Anniversary.  On November 9 of last year, I had the privilege of marrying this wonderful woman.  She makes me want to be better, and I am thankful everyday for the blessing of her in my life.  

Second, I'd like to give a quick shout to all of our athletes that competed in this weekend's "Rep your Box" competition.  Both team's did a great job, and we are proud of y'all.

Our strength cycle is starting this week.  All percentages will be based off of your numbers from last week's max effort lifts.  We will still have oly programming on the side board for those interested.

A)
C: Every 2 mins for 12 minutes - 6 sets
5 Strict Presses @ 80-85%

F: Every 2 min for 12 minutes - 6 sets
5 DB Bench Press
10 Hurdle Jumps

B)
C: 4 RFT
5 Muscle ups
8 Ring Dips
11 T2B

F: 5 RFT
20 RKBS
20 HRPU

Recovery
A) 200-400m Walk
B) 2 way Post Stretch x 1 min each/side
D) Foam Roll/Lax Ball as needed

Saturday - 11.8.14

If you aren't busy tomorrow (Saturday), or if you're going to be in the Greenville area, remember to swing by Distinct CrossFit to cheer on some of your fellow CFEC athletes at the "Rep Your Box" competition.  The competition starts around 930.

A)
C/F: With a partner - one work, one rests while alternating rounds
30 min AMRAP
5 Push ups
10 KBS
15 Air Squats
200m Run

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed

Friday - 11.7.14

A)
C/F: Every 90 seconds for 9 minutes - 6 sets
1 Deadlift

then

take 10-12 minutes to work up to a 1RM Deadlift

B)
C/F: "Schfifty Five" by Jarryd Player

Recovery
A) 200-400m Walk
B) Banded Hamstring x 2 min/side
C) T stretch x 2 min/side
D) Foam Roll/Lax Ball as needed

Thursday - 11.6.14

A)
C/F: "Yikes" by Jerry Zayas

B)
C/F: "Cutthroat CrossFit" by Nate Thomason

Recovery
A) 200-400m Walk/250-500m Technique Row
B) Child's pose x 2 min
C) Brandy's Butterfly x 2 min
D) Foam Roll/Lax Ball as needed