WOD Blog

Friday - 8.22.14

A)
C/F: At 0:00
21-15-9
SDHP 115/95/75/55
STO 115/95/75/55

At 10:00
21-15-9
T2B
Row For Calories

At 20:00
21-15-9
Wall Balls 30/20/14
9 Burpee Pull ups

At 35:00 - NFT
21-15-9
Bench Press - choose weight
DB Bicep Curls - choose weight

Recovery
A) 200m Walk
B) Brandy's Butterfly x 2 min
C) Pigeon x 2 min/side

Thursday - 8.21.14

A)
C: Not For Time
35-30-25-20-15
GHDSU
100m Sled Pull - Heavy

F: For Time
800m Run
30 RKBS 53/35
30 Box Jumps 24/20
30 RKBS 53/35
800m Run

B)
F: High Hang Squat Clean - work up to a challenging single - technique, technique, technique

Recovery
A) 200m Walk or 250m Technique Row
B) Child's Pose x 2 min
C) Calf Stretch x 2 min/side
D) Foam Roll Posterior
 

Wednesday - 8.20.14

Well, for those of you that know, Colin and Lindsey had their baby today. Emerson Kaye Leonard was born on 8.19.14 at 12:48 pm weighing 7 lbs. 12 oz. Hopefully we will have pictures soon.

A)
C: Squat Clean x 1RM

F: Not For Time
50-40-30-20-10
Abmat Sit up
100m Sled Pull - Heavy

B)
C: For time
800m Run
30 KBS 70/53
30 Box Jumps 30/24
30 KBS 70/53
800m Run

Recovery
A) 200m Walk/250m Technique Row
B) Couch Stretch x 2 min/side
C) Calf Stretch x 2 min/side

Tuesday - 8.19.14

Ok folks, Emerson watch is on.  Hopefully everyone got their Colin fix today; there's a good chance you won't see him without a baby strapped to his chest.  I'll be back next week with the regular Monday night blog.   All I got this week  is stay the course with the Nutrition Challenge,  it's almost over. 

Test out Tuesday is on.

A)
C/F: "Diane"
For Time
21-15-9
Deadlift 225/155/115
HSPU - No Abmat

B)
C: For Time
20 Muscle ups
20 HRPU
20 C2B Pull ups
20 HRPU
20 Pull ups
20 HRPU

F: For Time
10 C2B Pull ups
20 HRPU
20 Pull ups
20 HRPU
10 C2B Pull ups
20 HRPU

Recovery
A) 200m Walk
B) Bar Hang 3 x 15s
C) Box Shoulder Stretch - 4 x 20s

 

Monday - 8.18.14

A)
C: Squat Snatch
3x1 @90%
2x2 @ 80%

F: Pick one
OHS
6 x 4
or
Squat Snatch
3x1
2x2

B)
C/F: 6 RFT
5 Power Snatch 135/95/65
5 Thrusters 135/95/65

Recovery
A) 200m Walk
B) OH Banded Shoulder - 3 x 30s/side
C) Pigeon x 2 min/side

Friday - 8.15.14

We took a small hiatus from our extra strength and track WODs, but we are bringing them back next week. So anyone interested in extra work will have the template.

A)
C/F: 5 x 3 Front Squat - across
Superset w/
C: 4-10 Alt. Pistols - scale as needed
F: 4-10 Bulgarian Split Squat

B)
C: For Time
15 Bar Muscle ups
20 Power Clean 185/135
25 Burpees

F: For Time
15 C2B Pull ups
20 Power Clean
25 Burpees

Recovery
A) 200m Walk
B) Seated Hamstring Stretch - 4 x 20s
C) Foam Roll Lats x 2min/side

Thursday - 8.14.14

A)
C: 3-5 Rounds 
100m KB Farmer's Carry 70/53
10 Hoglines
100m Barbell Waiter Walk 135/95
10 Battlerope Burpees
100m Back Rack Barbell Carry - 185/135 

F: Pick one movement
5 x 8 Bench Press - across
or
5 x 8 Press - across

B)
F: 8 RFT
10 Wall Balls 20/14
25 Double Unders (Sub: 12 Hurdle Jumps - no lateral)

Recovery
A) 200m Walk
B) Figure 4  2 min/side
C) Child's Pose x 2 min
D) F: Calf Stretch x 2 min/side

Wednesday - 8.13.14

A)
C: Pick one movement
5 x 8 Bench Press - across
or
5 x 8 Press - across

F: 3-5 Rounds 
100m KB Farmer's Carry
10 Hoglines
100m Waiter Walk
10 Battlerope Burpees
100m Sandbag Carry

B)
C: 10 RFT
10 Wall Balls 30/20
30 Double Unders

Recovery
A) 200m Walk
B) Banded/Post Shoulder Stretch 3 x 30s/side
C) Seated Spinal Twist 3 x 30s/side
D) C: Calf Stretch x 2 min/side

Tuesday - 8.12.14

Here's Lia again, with this week's nutrition tip.  Hope you are all staying on point with the Food Challenge thus far.  We are officially over the halfway point.

Week Three of Food Challenge is officially underway! Hopefully you are sticking to it and starting to really notice the benefits of eating clean. If you've found yourself struggling or fudging your points (see what I did there because you can't eat fudge) DON'T ABANDON SHIP! This isn't pass/fail as much as it is a progression toward a healthier lifestyle. Any positive changes you make are still valuable, so take it one day at a time and keep going!
I'm going to share a Simple Sauteéd Shrimp & Veggie Quinoa Dish. If you don't know much about Quinoa, it's worth looking into. To put it simply, it's a gulten-free, protein packed, little seed pod that's considered a 'superfood' and a great substitute for grain. It takes on the taste of whatever you season with, and it's incredibly versatile (all you do is boil it). If you're missing pasta, rice, and couscous- this is an easy solution! When you're buying it, just be sure to check the label- sometimes packaging is a bit deceiving and grains have been added to it as a filler. Oh, and it's pronounced Keen-Wah, not Kwin-Oh-Wah.

Sautéed Shrimp & Veggie Quinoa (Suzanne Beaty's Recipe)
-Follow Packaging Instructions on measuring and bringing Quinoa to a boil.
-Heat a non-stick skillet to med heat and bring coconut oil (or your preferred oil) to temp
-Sautée Broccoli, Red Peppers, Onions, Garlic, and Mushrooms until Tender
-Add Wild Caught Peeled Shrimp and cook until pink (should only take a few mins)
-Remove from heat, Add Quinoa, Salt, Pepper, and the juice from Half a Lemon

IMG_2433.JPG

A)
C: 15 minutes
HBBS x 1 RM - 3 attempts

F: 15 minutes
HBBS 5 x 5

B)
C/F: For Time
500m Row
400m Run
20 Muscle ups/25 Ring Dips

Rest 3 minutes

500m Row 
400m run
20 1 arm DB Snatch 70/50/35

Rest 3 minutes

500m Row
400m Run
20 Deficit HSPU  - 9" Blocks/45# Plates

Recovery
A) 200m Walk
B) Couch Stretch x 2 min/side
C) Box Shoulder Stretch x 90 sec/side

Monday - 8.11.14

Big thanks to Corey Emanuel, and everyone who came out for Saturday's WOD.  We look forward to seeing what's coming.

A)
C: Deadlift - 15 minutes to work up to a heavy double

F: Deadlift - 15 minutes to work up to a heavy 5 

B)
C/F: 2 RFT 
30 KBS 53/35
30 Box Jumps 24/20
30 T2B

Recovery
A) 3 min Technique Row
B) Banded Hamstring x 2 min/side
C) Downward Dog x 2 min

Friday - 8.8.14

A)
C: "Double Grace"
For Time
60 Clean and Jerk 135/95

F: 60 Rounds
1 Clean and Jerk - choose weight

B)
C/F: 5 Rounds of the superset
1 High Hang Squat Clean + 3 Front Squats - choose weight - go heavy
10 Bent Row - choose weight

Recovery
A) 200m Walk after part A
B) Pigeon x 2 min/side
C) Child's Pose x 2.5min, because why not
D) Foam Roll your body x a while

Thursday - 8.7.14

We are taking a break from the Games WODs until Friday ("Double Grace" perhaps).  But, don't sleep on this one.  This is going to be harder than it looks and has a lot of importance in measuring where you are physically, and your body's ability to recover.  Don't miss this, it's NOT active recovery, get after it.
 
A)
C/F: "OPT Repeatability Test"
3 RFT @ 100% effort
250m Row
10 KBS 70/53
10 Burpees
10 KBS 70/53
10 Burpees
10 KBS 70/53
250m Row
12 min Rest (yes, 12 minutes)

Score times for each individual round

Recovery
A) 200-400m Walk
B) Box Shoulder Stretch - 4 x 25s
C) Couch Stretch - 3x30s/side
D) Child's Pose x 2 min, because it's my favorite, just do it everyday

Wednesday - 8.6.14

A)
C: "Midline March"
3 RFT
25 GHDSU
50 ft. Handstand Walk
50 ft. OH Lunge Walk 155/115

F: 3 RFT
25 Weighted Abmat
ME Handstand Hold (Wall or Freestanding)
50 ft. OH Lunge Walk 45/35 

B)
C: Work up to a heavy single of the following complex
Squat Snatch off Blocks (above knee) + 3 OHS

F: EMOM x 10
Snatch technique work
5 High Hang/Hang/Power/Squat Snatch - your choice - choose weight

Recovery
A) Child's Pose x 2 min
B) Downward Dog x 2 min
C) Cobra Stretch x 2 min
 

Tuesday - 8.5.14

Lia's back this week, with her next food tip for success.

Week Two of the Food Challenge is officially underway! For those of you who weren't able to attend the Recipe Swap, it was a huge success! We had everything from Paleo Pad Thai to Fresh Agave Margaritas. Kenny brought glazed donuts and cold milk so he was able to make some new friends, but he has extra burpees this week.
I have found one of my biggest clean eating challenges to be staying full between meals. A handful of cashews will only get me so far, especially if I work out in the morning as opposed to the evening. One of the surest ways to deplete your body and kill your workout momentum is to not consume enough calories, or to be so hungry by meal time that you mow down more food than your body actually needs. So, in lieu of the 3 o'clock munchies, I'd like to offer a few suggestions that may help curb your appetite and also give you more variety than fruit and seeds. Remember, these are snacks so check your ingredients and scale your proportions according to your goals. Just because you used dark chocolate chips in your Protein Bites, doesn't mean you can eat it like a tub of cookie dough and not see it on your hips. 
-Protein Bites (There's a number of different recipes out there, so find or modify one that suits you! I've included one below that I enjoy. These are great to keep in your fridge and are perfect for 'on-the-go' lifestyles. They're easy to make, kids tend to love these, and they're great for the struggling sweet tooth.)
-Lettuce Wraps (Just about anything you would put in a tortilla or between bread, can go in lettuce. These can be pre-made and stored in the fridge for a quick grab. I like turkey+bacon+avocado, hummus+chicken+peppers, or Cindy's Curry Chicken Salad.)
-Meat (Yep, plain and simple. Branch out from the norm, though! Buy some sliced roast beef, pastrami, cajun turkey, rotisserie chicken, etc. Don't get stuck with the pre-packaged slimy ham in your fridge; you wont really want it and you'll be bored with it quickly). 
-Sunflower Seed Butter (I keep a jar and a spoon near me, but it's great spread on fruit too. I like the taste and texture better than Almond Butter, and it's half the price at Trader Joe's.)
-Smoothies and Shakes (I highly recommend talking to Nick about different protein powder options. For me, it's been money well spent and extremely convenient). 
I hope this helps you make it through the two week stretch with some stride! Remember, if you have questions or need help reaching your specific goals, Nick would love to talk to you about a specified nutrition plan that meets your needs.

Protein Bites:

Ingredients: 1 c Sunflower Seed Butter, 1 c Unsweetened Shredded Coconut, 1/2 c Dark Chocolate Chips (at least 80% cocoa), 1/2 c Slivered Almonds, 1/4 c Flax Seed, 4 tbs raw honey, 1-2 Scoops CSN Chocolate Protein Powder, Pinch of Salt

Mix all the ingredients into a dough consistency, shape into bite size balls, place in the fridge to cool and harden, enjoy!

A)
C: "Muscle up Biathalon"
For Time
400m Run
18 Muscle ups
400m Run
15 Muscle ups
400m Run
12 Muscle ups

Optional: Each time you break a set of muscle ups, run 200m

F: For Time
400m Run
18 Ring Dips
400m Run
15 Ring Dips
400m Run
12 Ring Dips

B)
/F: 5x5 Close Grip Bench Press - across

Recovery
A) 200m - 400m walk
B) Sink Mobilization x 2 min
C) Post Shoulder Stretch x 2 min/side 
 

Monday - 8.4.14

Okay, let's try our hand at some of the CrossFit Games WODs this week.  We are going to tweak cap times for these because...well...you know...we aren't quite as fast as the fittest just yet...or are we?  Welcome home Coach Kelly, here's some snatching for you to start your day.

A)
C: For Time (15 min cap) 
"21-15-9 complex"
8 Deadlift 155/115
7 Power Clean 155/115
6 Power Snatch 155/115
8 Pull ups
7 C2B Pull ups
6 Bar Muscle ups
6 Deadlift 155/115
5 Power Clean 155/115
4 Power Snatch 155/115
6 Pull ups
5 C2B Pull ups
Bar Muscle ups
4 Deadlift 155/115
3 Power Clean 155/115
2 Power Snatch 155/115
4 Pull ups
3 C2B Pull ups
Bar Muscle ups

F: For Time (15 min cap)
8 Deadlift
7 Power Clean
6 Power Snatch
21 Pull ups
6 Deadlift
5 Power Clean
4 Power Snatch
15 Pull ups
4 Deadlift
3 Power Clean
2 Power Snatch
9 Pull ups

B)
C/F: 5x7 Front Squats - across - out of a rack - spider stretch between each set

Recovery
A) 200-400m Walk after part A
B) Wall Squat x 2 min - feet flat on wall, back flat on floor
C) Bar Hang - 4 x 15s

Friday - 8.1.14

Recipe swap tomorrow/tonight (based on when you see this post) after 530 class.

A)
C/F: With a running clock
"Jackie"
1000m Row
50 Thrusters 45/35
30 Pull-ups

@ the 12 min mark
25 T2B
50 OHS 115/95/65/45
25 T2B

C: @ the 22 min mark
30 HRPU
30 BTN Snatch Grip Split Jerk 115/95/65
30 HRPU

F: @ the 22 min mark
30 HRPU
30 Shoulders to Overhead115/95/65/45
30 HRPU

Recovery
A) 200-400m walk
B) OH Banded Shoulder 2x1min/side
C) Anchored Spine Mobilization x 2-3 min
D) Lax Ball Smash Hip Flexors x 2 min/side

Thursday - 7.31.14

Recipe swap is this Friday night.  Last time we had a ton of great food.  If you've got a recipe to share, make the dish, and let's eat it.  

A)
C: Every other minute x 8
1 Hill Sprint

F: 10 RFT
7 HSPU
30 Double Unders
1 Power Clean - choose weight - heavy 

B)
C: 3-5 RNFT
40 Windmill Battleropes
30 Sledgehammer Strikes
20 Back Ext.

F: 3 RNFT - do a round as fast as possible, rest as needed between rounds
12 Bench Press @ 70% BW
10 Ring Rows

Recovery
A) Sink Mobilization x 2 min
B) Lax Ball Shoulder Smash x 90s/side
C) Calf Stretch x 2 min/side

Wednesday - 7.30.14

A helpful nutritional post from Lia tonight.

In light of the Food Challenge kicking off this week, we will be periodically posting tips and recipes in hopes to encourage you and inspire you to stay in the kitchen and out of the drive through!
I've never had particularly carnivorous tendencies (obviously this is Lia), but if I'm going to eat meat, I much prefer it straight off a charcoal grill. In fact, up until I took it upon myself to learn how to grill, I struggled quite a bit with kicking my beloved grains to the curb and finding some protein to eat. 
I like grilling because it has lots of perks- it's minimal cleanup and the flavor is just so good. In fact, I like to grill in bulk and convert the leftovers into other meals later in the week. It makes meal prep so easy and always flavorful! For example:  One night's leftover Pork Tenderloin sliced thinly and thrown in a skillet with veggies just became tonight's Asian Lettuce Wraps. This, however, assumes that you aren't like Colin and actually have leftovers after meals. Also, when you grill, you can be be creative! Don't limit yourself to just chicken and steak- fish, shrimp, pork, veggies, and fruit are all great with grill marks on them!
If you've never grilled before, don't be intimidated. Start simple and go from there. I highly recommend starting with bone-in, skin-on chicken thighs. With bone and skin, it's virtually impossible to dry out the meat AND if the flame does happen to char the outside, you can always pull the blackened skin off (which I do anyway, although others would disagree). Chicken thighs are also one of the most inexpensive cuts of meat at the store. The meal pic included with this post is Grilled Chicken Thighs with Grilled Pineapple. It's one of the first things I learned to grill and still one of my favorites!
Below are some of my staple grilling to leftover conversions. I hope this sparks some inspiration and simple solutions for you as we start this Food Challenge!

-Grilled Steak/Steak Fajita Bowls

-Grilled Pork Tenderloin/Chopped Pork Asian Lettuce Wraps

-Grilled Chicken Thighs/Chopped Chicken Salad/Cindy's Curry Chicken Salad

-Grilled Shrimp Kebobs/Shrimp + Cabbage Pad Thai


grilledstuff

PS, the recipe swap/pot luck is this Friday at 645ish until whenever.  This is a great opportunity for success in the challenge, and keeping yourself on track for the first weekend (typically the make or break weekend) of the Nutritional Challenge.  Turn your leftovers into a meal a la Lia.

A)
C: EMOM x 14
Odd: 4 HBBS
Even: 5 Muscle ups

F: Every other minute x 8
1 Hill Sprint

B)
C: 10 RFT
7 HSPU - Regionals Standards
30 Double Unders
1 Power Clean 245/165

F: 3 Rounds
40 Windmill Battleropes
30 Sledgehammer Strikes
20 Back Ext

Recovery
A) 3 min Technique Row
B) Box Shoulder Stretch 4 x 20s
C) Foam Roll Calves x 2 min

Tuesday - 7.29.14

A)
C/F: For Time
20 Thrusters 95/65
10 Burpees
20 Hang Clean 95/65
10 Burpees
20 Push Press 95/65
10 Burpees
20 Front Squats 95/65
10 Burpees
20 Deadlifts 95/65
10 Burpees

B)
C/F: 10-9-8-7-6-5-4-3-2-1
Deadlift 275/185/135
100m Run

Recovery
A) Walk 200-400m
B) Couch Stretch x 2 min/side
C) Foam Roll Quads x 2 min/side

Monday - 7.28.14

First off, a big shout to all our athletes who competed in the Greenville Games this past weekend. We're proud of all of you, and I apologize for not being there. Second, our Nutrition/Lifestyle Challenge starts tomorrow. You can get all the information for it tomorrow at the gym. Last, Colin is doing major technique work all day tomorrow, so come come in for some serious snatch coaching. This is a very important day from a technique standpoint, and should not be missed if at all possible.

Why the snatch you ask?
"The wave of contraction that must be produced to perform a full barbell Snatch is unparalleled by any other gym-based movement." Rudy Nielsen, www.theoutlawway.com

"All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it also can have a “negative effect on movement speed and the ability of a muscle to display explosive effort” (Wenzel & Perfetto 1992). However, this does not mean that strength gains do not happen through training at high speeds. Wenzel and Perfetto characterized strength gains from high-speed training as adaptations “due to an increase in the number of fibers recruited or a more synchronous firing of motor neurons” (Wenzel & Perfetto 1992)."—Philip Sabatini, February 2011 interview with elitefts.net.

Why all the technique work you ask?
"The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age."— Coach Greg Glassman

A)
C: EMOM x 15
Min 1: 1 Squat Snatch, 30# under 1RM
Min 2: 1 Squat Snatch, 25# under 1RM
Min 3: 1 Squat Snatch, 20# under 1RM
Min 4: 1 Squat Snatch, 15# under 1RM
Min 5: 1 Squat Snatch, 10# under 1RM
Repeat

F: 30-40 min of Snatch technique work

B)
C: 5 RFT
12 Bench Press @ 70% BW
10 Strict Pull ups

F: 10-15 min EMOM - based on time
1 Snatch - choose weight - squat snatch is preferred, but practice the technique that best corresponds with your current capabilities

Recovery
A) OH Spinal Smash x 2 min
B) OH Banded Shoulder - 2 x 1 min/side