WOD Blog

Friday - 10.31.14

A)
C: Every 2 minutes for 16 minutes - 8 sets
1 Squat Snatch @ 60, 65, 70, 75, 80, 85, 90, 95

Then take 5-8 minutes to establish a 1RM

F: Every 2 minutes for 16 minutes - 8 sets
2-5 OHS
8-12 Renegade Rows - 4-6 each arm

B)
C: For Time
15-12-9-6-3
HSPU
5-4-3-2-1
Bar Muscle ups

F: Every 2 minutes for 10 minutes - 5 sets
4 Bent Rows
6 Hang Cleans
8 Shoulder to Overhead


-use same barbell/weight for all movements
-increase weight each round as needed


Recovery
A) 200-400m Run
B) Down Dog - 3 x 30 sec
C) Bar/Ring Hang - 3 x 15 sec
D) Foam Roll/Lax Ball as needed

Thursday - 10.30.14

Hope everyone is ready for Halloween at CFEC. Please get your costumes ready, and pumpkins carved/decorated. Contrary to popular belief, we will be having a 5:30 pm class on Friday.

C/F: "Filthy Fifty"
For Time
50 Box Jumps 24/20
50 Jump Pull ups
50 KBS 53/35
50 Lunges
50 K2E
50 Push Press 45/35
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double Unders

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

Wednesday - 10.29.14

A)
C: Every 90 sec for 15 min - 10 sets
1 Split Jerk @ 55, 60, 65, 70, 75, 80, 85, 90, 95, 95+

then take 5 extra minutes to find/continue finding a new Split Jerk 1RM

F: In teams of 2 - 1 work, 1 rest
6 RFT - partition reps as needed
50 Calorie Row
40 Sledgehammer Strikes - each
30 Deadlifts 
400m Weighted Run
50 AbMat SU

B)
In teams of 2 - 1 work, 1 rest
3 RFT - partition reps as needed
50 Calorie Row
40 Sledgehammer Strikes - each
30 Deadlifts 275/185
400m Weighted Run
50 AbMat SU

Recovery
A) 200-400m Walk
B) 3 way Banded Hamstring - 2 x 1 min/movement/side
C) Foam Roll/Lax Ball as needed

Announcements

A) Please have carved pumpkins at the gym by 1:00 on Thursday October 30 for judging.

B) The costume contest will be all day on Thursday. We will be taking pictures and the judging will once again be on social media. So get your costumes ready, and see if you can take Jeri Ann (last year's champion) down.

C) Please have all submissions for the "Create your own WOD" contest in by October 31. Ideally, WODs will consist of no more than 5 movements, and we will be capping them at 20 minutes. Send all submissions to info@crossfitelectriccity.com. We will perform the top 5 submissions the week of November 3-7.

D) In observance of Halloween this Friday, and because no one will show up, we will not be running our 5:30 pm class. However, we will have a WOD posted for anyone that wants to do an outdoor workout.

E) Member/Athlete appreciation week is November 3-7. Like last year, we will have prizes everyday that week. And like last year, you must be present and workout that day to win the prizes.

F) As holiday season approaches, remember, you can't out work your diet. Enjoy life, but try to keep it clean. This can be an extremely difficult time to maintain proper nutrition and eating habits. Stick with it, and if you have any questions or need help, we're here to help.

Tuesday - 10.28.14

A)
C: EMOM x 5
1 Clean @ 55, 60, 65, 70, 75

then

Every 2 minutes for 14 minutes - 7 sets
1 Clean @ 80, 85, 90, 95, 95+, 100+, 100+

F: EMOM x 18
Minute 1: 4-7 Push Press - out of rack
Minute 2: 6-10 Ring Rows

B)
C: AMRAP x 6
6 Hang Squat Cleans 185/125
9 OTB Burpees
12 C2B Pull ups

Rest 4 min, then

AMRAP x 6
40 Double Unders
20 Wall Balls 30/20

F: For Time
10-9-8-7-6-5-4-3-2-1
Pull ups
1-2-3-4-5-6-7-8-9-10
Ring Dips

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

Monday - 10.26.14

A)
C: Every 90 sec for 15 minutes - 10 sets
1 OHS @ 60, 65, 70, 75, 80, 90, 95, 95+, 100, 101-103 of projected 1RM Snatch weight - out of rack

F: Every 3 minutes for 15 minutes - 5 sets
6-8 Bulgarian Split Squat each leg
12-15 Ring K2E

B)
C: 3 RFT
12 T2B
12/9 HSPU - Strict or Deficit
6 OHS 175/125

F: For Time
600m Run or Row
50 1 arm DB Snatches - 25 each
100 Air Squats
50 Burpees
600m Run or Row

-not posting the burpee portion of this WOD actually crossed my mind, but then I didn't want us to have trust tree issues

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Couch Stretch x 2 min/side
D) OH banded shoulder stretch - 3 x 30 sec

Saturday - 10.25.14

In teams of 4 - only one person works at a time

CrossFit Team Series Event 5

C: For Time
150 Wall Balls 20/14 @ 10' -- 14/10 @ 9')
100 Cleans 155/105 -- 115/75
50 Muscle ups -- C2B Pull ups

F: For Time
150 Wall Balls 14/10 @ 9'
100 Cleans 115/75
50 Pull ups

-As always scale any weights or movements as needed

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

Friday - 10.24.14

A)
C: Every 90 seconds for 15 minutes - 10 sets
1 Snatch

-we will be finding our 1 RM next Friday

F: Every 90 seconds for 15 minutes - 10 sets
1 Snatch Grip Deadlift + 1 Hang Snatch + 1 OHS

B)
C: 5 RFT - 20 min cap
400m Run
5 Hang Power Snatch 155/105
15 C2B Pull ups

F: 4 RFT
10 Hang Power Snatch
20 RKBS

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Hamstring x 2 min/side
D) Pyramid Stretch 3 x 30 sec/side

Thursday - 10.23.14

A)
C: 3-5 Rounds NFT
100m Farmer's Walk
20 Hollow Rocks
ME Bar Hanging L Sit
100 Battle Ropes - anyway you want
10 GHDSU - 3 count on the way down

F: 4 min AMRAP
10 Push Press
10 Pull ups

Rest 4 min, then

4 min AMRAP
10 Box Jumps
10 HRPU

B)
F: 1-3 Rounds NFT
100m Farmer's Walk
12-20 Hollow Rocks
50-100 Battle Ropes
5-10 GHDSU

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

Wednesday - 10.22.14

A)
C: Every 2 minutes for 20 minutes - 10 sets
Split Jerk
Sets 1-2: 3 @ 60%
Sets 3-4: 2 @ 70%
Sets 5-6: 2 @ 80%
Sets 7-8: 1 @ 85-90%
Sets 9-10: 1 @ 90-95%

F: 3 Rounds not for time
3-5 Pistols - scale as needed - banded, rings, or boxed
1-3 Rope Ascents (10-15 Hoglines)
40-60 Mountain Climbers

B)
C: For Time
2000m Row
40 Bench Press - BW for males, 70% BW for females

F: 3 RFT
25 Wall Balls
400m Run
Rest 3 min

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Spider Stretch x 2 min/side
D) Sink Mobilization or Post Stretch x 2 min

Tuesday - 10.21.14

A)
C: Every 2 minutes for 20 minutes - 10 sets
1 Hang Clean + 1 Clean

Sets 1-3: 70-75%
Sets 4-6: 75-80%
Sets 7-8: 80-85%
Sets 9-10: 85-90%

F: Every 4 minutes for 20 minutes - 5 Rounds
12 R arm DB/KB Rows
12 L arm DB/KB Rows
250m Row
5 Sumo Deadlifts

B)
C: Against a 16 min Running Clock
0:00-4:00

1 attempt at ME Unbroken Double Unders

4:00-8:00
50 Wall Balls 20/14 @ 10'
5 Rope Ascents

8:00-12:00
40 Wall Balls 20/14 @ 10'
4 Rope Ascents

12:00-16:00
30 Wall Balls 20/14 @ 10'
3 Rope Asecents

-Score number of Double Unders, and times or total reps of the 3 other WODs

F: Every 2 min for 10 min - 5 Rounds
10 Power Cleans
10 Burpees

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Camel Stretch x 2 min
D) Figure Four Post Stretch - 3 x 20 sec/side

Monday - 10.20.14

ANNOUNCEMENTS
-It's that time of year everyone.  Halloween is quickly approaching, and this year at CFEC we will be celebrating on Thursday Oct 30.  We will have a costume competition, as well as a pumpkin carving competition (not actually at the gym, bring one in you carve at home please).  
-We are also having the create your own WOD competition.  Entries will be due Friday October 31.  Please email them to us at info@crossfitelectriccity.com.  Please name your WODs, keep them under 20 minutes, and limit them to no more than 5 movements.  Coaches will pick the top 5 WODs (in our humble opinions), and we will perform them during Member/Athlete appreciation Week (Nov 3 - Nov 7).  Get creative, but keep them within reason and logistically realistic.  The entire gym will be doing these workouts that week.  Good Luck

A)
C: EMOM x 16
Minute 1: Hang Snatch
Minute 2: Snatch

-all sets @ 80-85%

F: EMOM x 16
Minute 1: 1-3 Shoulders to Overhead - out of a rack
Minute 2: 2-4 Turkish Get ups - 1-2 each arm

B)
C: 8 min AMRAP
2 Ring Dips
2 OH Rev Lunges 155/105
4 Ring Dips
4 OH Rev Lunges 155/105
6 Ring Dips
6 OH Rev Lunges 155/105
etc.

F: 14 min AMRAP
20 Double Unders (singles x 3)
10 KBS
20 Lunges 

C)
C: 3 Rounds
8 Glute Ham Raises
8 Strict T2B

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Shoulder Stretches - 2 x 30 sec/stretch
D) Box Pigeon x 2 min/side

Saturday - 10.18.14

Meant to be done in teams of 4, but we will do it in teams of 2-4

A)
CrossFit Team Series - Event 4
C: For Time
30 Calorie Row - Reset Rower for each athlete
30 Bar Facing OTB Burpees
30 Hang Clean 135/95

-Perform as a Relay, each teammate will perform the entire WOD before the next person starts

F: For Time
30 Calorie Row
30 Burpees
30 Hang Clean 105/75

-One athlete works at a time
-Multiply Reps by number of teammates (3 members = 90 reps of each movement), and  partition those reps as needed
-Complete all reps before moving on to next movement

B) Optional
CrossFit Team Series - Event 2
10 min to find a 3 RM Front Squat - all teammates on 1 rack

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

Friday - 10.17.14

We will be starting the CrossFit Team Series WODs this Saturday, and over the course of the next few Saturdays.  Come on out, should be a fun and difficult challenge.  Also, there will be a group going up to Greenville (Quest Brewery) after the Saturday class for Barbells for Boobs.  Come on out to support, or participate.

A)
C: Every 90 sec for 15 min - 10 sets
1 Snatch 

F: Every 3 min for 18 min - 6 sets
HBBS
Set 1-2: 3-5 reps
Sets 3-4: 2-4 eps
Sets 5-6: 1-3 reps

B)
C: EMOM x 24
Minute 1: 30 Double Unders + 12 Pull ups
Minute 2: 10 Deadlifts 225/155
Minute 3: 12 Wall Balls 30/20 @ 10'/9'

F: For Time (20 min cap)
3 Rounds of Cindy - 5 Pull ups, 10 Push ups, 15 Squats
then
20 Curtis P's - 1 Power Clean + 2 Front Rack Lunges + 1 Push Press
then
3 Rounds of Cindy 

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Standing Banded Hamstring - 3 x 30sec/side
D) Couch Stretch x 2 min/side

Thursday - 10.16.13

A)
C/F: Every 2 min for 20 minutes - 10 sets
20 sec ME Calorie Row

-row for a slow 10 sec, and then go all out for 20 sec, kind of like a running start

B)
C/F: 3-5 Rounds
100m Sled Pull - 50m Forward, 50m Reverse - challenge yourself
20-30 Abmat SU

Recovery
A) 200-400m Walk/250-500 Slow Row
B)Foam Roll/Lax Ball as needed
C) Down Dog x 2 min

Periodization

Essentially, periodization promotes long term training and performance improvements while including variations in training specificity, intensity, and volumes organized in planned periods of cycles within an overall program.  That is the straight up definition from the National Strength and Conditioning Association (so it doesn't get more technical and spot on than that).  A program is typically broken up into macrocycles (big picture 1-4 years), mesocycles (several weeks to several months), and microcycles (1-4 weeks).  While the goal is typically for an event or season, our focus will be an improvement in all aspects of physical conditioning.  Our main event will be the CrossFit Open, and we can adjust as needed for any local competitions.     
The reason we want to discuss periodization is to give y'all some insight into the direction of the competitors program.  Many of you have noticed that our part A has been quite repetitive as of late.  This is by design.  We are currently in an olympic lifting microcycle.  This cycle will last 5 weeks before we change up part A.  After this we will be flip flopping our Olympic work with the strength WODs.  Again, if you don't have time to get both the oly and strength work in, you are more than welcome to sub out one for the other.  It's all dependent on your personal goals, which should be the focus of your attention.  If you have no desire to compete, and simply have overall health as a goal, choose your own adventure as needed.  Hopefully y'all are enjoying the programming 

Wednesday - 10.15.14

A)
C: EMOM x 15
Minutes 1-5: 1 Strict Press @ 65, 70, 75, 80 85% 
Minutes 6-10: 1 Push Press @ 70, 75, 80, 85, 90%
Minutes 11-15: 1 Push/Split Jerk @ 70, 75, 80, 85, 90%

F: EMOM x 15
Minutes 1-5: 3 Split Strict Press - light, concentrate on foot positioning and balance
Minutes 6-15: 1 Push or Split Jerk - climbing

B)
C: "HSPU Biathlon"
400m Run
21 HSPU - strict or deficit as needed
400m Run
15 HSPU - strict or deficit as needed
400m Run
9 HSPU - strict or deficit as needed

-every time you come off the wall, run 200m
-if you are not good w/ HSPU, shorten run distances to 200m between the 21-15-9, and 100m for the broken sets
-don't scale HSPU reps


F: 4 Rounds 
Against a 2 min running clock
200m Run - go fast
ME Pull ups
Rest 2 mins between Rounds

-scale pull ups as needed - C2B, MU transitions, MU, Ring Rows, Weighted, etc. 
-score total number of pull ups


Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Banded Shoulder - any way you want - 3 x 30s
D) Pigeon x 2 min/side

Tuesday - 10.14.14

A)
C: Every 2 min for 20 minutes
1 Squat Clean + 1 Hang Squat Clean
Sets 1-3: 65-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%
Sets 9-10: 80-85%

F: 5 min to complete
600m Run, and then
ME Man-ish Maker - 1 Push up + 2 Renegade Row (1 each) + Burpee + Clean...so no squat, and no press

5 min Rest, then

5 min AMRAP
10 Box Jumps
10 Push Press

5 min Rest, then

5 min AMRAP
10 Wall Balls
5 High Hang Snatch - light w/ perfect technique

5 min Rest, then

5 min AMRAP
30 Double Unders
10 T2B

B)
C: With a running clock
Every 2 min for 6 min - 3 Rounds
5 Power Clean 205/155
10 OTB Burpees
20 Double Unders

@ 10 min mark
2 RFT

10 Push Press 155/105
20 Pull ups

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Child's Pose w/ reach through x 1 min/side
D) Calf Stretch - 3 x 30 sec/side

Monday - 10.13.14

A)
C: EMOM x 5
3 OHS - from the ground - ascending

immediately followed by

Every 90 sec for 15 min - 10 sets
1 Power Snatch + 1 Hang Squat Snatch + 1 High Hang Squat Snatch

-perform all sets @ 70-80% of 1 RM 

F: Every 90 sec for 18 minutes - 12 sets (6 of each movement)
Odd : 4-8 Deadlifts
Even Sets: 8-12 DB Bulgarian Split Squats - 4-6 each leg

B)
C: 10 min AMRAP
3 Muscle ups + 6 Ring Dips
12 KBS 70/53

-perform the 6 ring dips immediately after the third muscle up dip

F: 3 RFT
500m Row
15 Ring Push ups
25 RKBS 53/35

Recovery
A) 200-400m Walk/250-500m Row
B) Foam Roll/Lax Ball as needed
C) Box Shoulder Stretch - 3 x 30s
D) Spider Stretch w/ spinal rotation x 2min/side

 

Saturday - 10.11.14

With a partner

3 Rounds - 1 minute on, 1 minute off
SDHP 95/75/65/45
Wall Ball 30/20/14/10
Row for Calories
Back Rack Lunges 95/75/65/45
Ring Row

-1 athlete works for a minute while the other rests. Switch every other minute. Both athletes will complete a minute of the movement before moving to the following movement. Score total reps/calories

Recover
A) 200-400m Walk
B) Foam Roll/Lax Ball