WOD Blog

Tuesday - 5.3.16

DU Challenge: 2 Double Unders, which most of you should get in the workout today

A)
Athlete: Gymnastic/Strength
6 minutes to complete 3 Rounds
ME UB Pull ups @ 50% of your ME UB set established on 4.5.16

at the 6 min mark
EMOM x 6
4 Split Jerk Stance Press - climbing

Fitness/Wellness: Intervals
EMOM x 12 - 6 sets
Odd: 4-8 Press - climbing, from the ground
Even: 4-8 Scaled up Pull ups - get out of your comfort zone

B)
Athlete: Conditioning
3 RFT
4 Front Squats 225/155 - from the ground
12 CTB Pull ups
36 Double Unders

Rx+: 255/170

Fitness: Conditioning
3 RFT
4 Front Squats 155/105
12 Pull ups
36 Double Unders

Wellness: Conditioning
3 RFT
4 Front Squats
12 Jump Pull ups/Ring Rows
36 Double/Single Unders

C)
Athlete: Gymnastics
Establish a Max Effort Strict Deficit HSPU

then

3 sets ME UB strict HSPU

D)
A/F/W: Recovery
Spider Stretch x 2 min/side
OH Banded Shoulder - 2 x 1 min/side

 

Monday - 5.2.16

CFEC Announcements
1)
Monday is Day 1 of the Double Under Challenge, so go ahead and do 1 Double Under

Week 4 of 6
A)
Athlete: Barbell Conditioning
90 sec ME Power Snatch 155/105
90 sec Rest
90 sec ME Power Clean 155/105
90 sec Rest
90 sec ME Power Snacth 185/125
90 sec Rest
90 sec ME Power Clean 185/125
90 sec Rest
90 sec ME Power Snatch 205/135
90 sec Rest
90 sec ME Power Clean 205/135

Fitness: Barbell Conditioning
Same format as above
Snatch weights are as follows - 95/65, 115/75, 135/85

Wellness: Barbell Conditioning
Same format as above
Choose your own weight, but movements should inititate from the hang or high hang position

B)
Athlete: Conditioning
5 RFT
8 Deadlift 275/185
12 Wall Ball 20 @ 12'/10'

Fitness: Conditioning
5 RFT
8 Deadlift 225/155
12 Wall Ball 20/14 @ 10'/9'

Wellness: Conditioning
4 RFT
8 Deadlifts
12 Wall Balls

C)
Athlete: Grunt Work
6 Rounds
400m Run - Fast
200m Slow Jog

D)
A/F/W: Recovery
Banded Hamstring x 2 min/side

 

Friday - 4.29.16

A)
Athlete: Triple Shot
With a Running Clock
0:00-10:00
"2016 Master's Qualifier Event 1"
21-15-9
Row for Calories
Thrusters 95/65

10:00-20:00
Every 2 min for 8 min - 4 sets
ME DB Bench Press

20:00-30:00
4 RFT
15 RKBS 100/80
13 Box Jumps 24/20
11 Push Press 135/95

Fitness/Wellness: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 8 min - 4 sets
4 Bench Press @ 75-80% 1 RM

10:00-20:00
21-15-9
Row for Calories
Thruster 75/55

20:00-30:00
3 RFT
15 RKBS
13 Box Jumps
11 Push Press

B)
Athlete: Gymnastics
3 Attermpts
ME Handstand Walk for distance

C)
A/F/W: Recovery
Pigeon x 2-3 min/side
Sink Mobilization x 2 min

Thursday - 4.28.16

A)
Athlete/Fitness: Strength
Every 90 sec for 9 min - 6 sets
3 Back Squats @ 75-80%

Wellness: Strength
Every 90 sec for 9 min - 6 sets
6 back Squats

B)
Athlete: Conditioning
"2016 Master's Qualifier Event 3"
15 min AMRAP
55 Double Unders
15 CTB Pull ups
5 Hang Cleans 155/105

Fitness: Conditioning
15 min AMRAP
55 Double Unders
15 Ring Rows
5 Hang Cleans 115/75

Wellness: Conditioning
15 min AMRAP
55 Single Unders
15 Ring Rows
5 Hang Cleans

C)
Athlete: Gymnastics
For Time
75 TTB

D)
A/F/W: Recovery
Spider x 2 min/side
Gravity Drop x 3 min
 

Wednesday - 4.27.16

1)
What: 50 Day Double Under Challenge
When: Starts Monday, May 2, and can be done whenever you want
Where: Wherever you can find space
Who: Anyone needing to become more proficient in their jump rope skills
Specs: Day 1 complete 1 double under, Day 2 complete 2 double unders, Day 3 complete 3 double unders, and so on, until we get to Day 50.  This is homework to be done whenever you can complete the prescribed amount of reps, which hopefully by day 50, will take about 30 seconds.

A)
Athlete: Conditioning
50-40-30-20-10
Slamballs
Abmat SU

Fitness: Conditioning
For Time
800m Run
50 Abmat SU
600m Run
40 Abmat SU
400m Run
30 Abmat SU
200m Run
20 Abmat SU
100m Run
10 Abmat SU

Wellness: Conditioning
4-5 RFT
200-400m Run
10-20 Abmat SU

B)
Athlete/Fitness/Wellness: Grunt Work
3-5 Rounds
100m Sled Pull - go as heavy as possible

C)
A/F/W: Recovery
Child's Pose x 3 min
Sphinx x 3 min
ABCs x 2 min/side

Tuesday - 4.26.16

CFEC Announcements
1)
I'd like to throw out a quick thank you to everyone who has contributed to Alison Stall's regional cause.  I love the CFEC family, and the support we can provide for each other, whether you personally donated, or have asked others to contribute.

2)
Our next 3 conditioning workouts this week (T, TH, and F) will be borrowed from the Master's qualifying events for the CrossFit Games.  So get the work done and compare yourself to the best that the 40+ crowd has to offer.

A)
Athlete: Strength
12 minutes to find
1 RM Behind the Neck Split Jerk - use racks or blocks

Fitness: Strength
12 minutes to find a heavy single
Behind the Neck STO

Wellness: Strength
Every 90 sec for 12 min - 6 sets
4-8 Shoulder to Overhead

B)
Athlete: Conditioning
"2016 Master's Qualifier -Event 4"
For Time - 20 min cap
55 Burpees
34 OHS 95/65
21 Muscle ups

Fitness: Conditioning
For Time - 20 min cap
55 Burpees
34 OHS 95/65
21 L arm Renegade Row with Push ups
21 R arm Renegade Row with Push ups

Wellness: Conditioning
12 min AMRAP
21 Burpees
21 OHS
21 Renegade Row with Push ups

C)
Athlete: Gymnastics
5 RFT
12 Calorie Assault
10 Alternating Pistols

D)
A/F/W: Recovery
Figure Four Stretch x 2 min/side
Box Shoulder Stretch x 3 min

Monday - 4.25.16

Week 3 of 6
A)
Athlete: Strength
Every 2 min for 18 min - 9 sets
Sets 1-3: 2 Squat Snatch @ 5-10# heavier than last week
Sets 4-6: 4 Squat Clean @ 5-10# heavier than last week
Sets 7-9: 5 Deadlifts @ 80% of 5 RM

Fitness/Wellness: Interval
EMOM x 18
Min 1: 5 Deadlifts @ 75-80% of 5 RM
Min 2: 15/12/10/8 Calorie Row
Min 3: 30-45 sec Pillar Hold

B)
Athlete/Fitness: Gymnastics Conditioning
"Fast"
For Time
40 HSPU
40 Pull ups

Wellness: Gymnastics Conditioning
For Time
40 HSPU or HRPU
40 Pull ups or Jump Pull ups

C)
Athlete: Grunt Work
4 Rounds
800m Run
400m easy jog recovery

-Every 800m should be within 2 seconds of eachother

D)
A/F/W: Recovery
Couch x 2 min/side
OH Banded Shoulder - 2 x 1 min/side

Mrs. Stall goes to Regionals - Information

Tonight, Im going to thank more people.  Actually I'm only going to thank Lindsey Leonard for putting all of this information together.  Without her organizational skills and "get it done" attitude, this information either wouldn't exist, or would not have been made available until May 19.  So without further ado, I give you hopefully everything you need to know regarding Alison Stall's fantastic voyage to regionals.  Thank you Lindsey!

1)
Atlantic Regional Ticket Information
Friday May 20-Sunday May 22
Atlanta Georgia
Georgia World Congress Center

Tickets are $30 per day or you can purchase a three-day pass for $75. Children 12 and under get in free with a ticketed adult. To purchase tickets, click HERE.

CrossFit has not released a schedule of events yet for the weekend, but last year teams competed first and then individuals. We will post more about the schedule as information is released. Parking is available in the parking garages connected to the Congress Center.

2)
Hotel Information
For those wanting to stay the weekend in Atlanta, CrossFit has partnered with several area hotels to provide a discount. To find out more information about these hotels and to make reservations, click HERE. Several of us will be staying at the Crowne Plaza Atlanta Midtown. The nightly rate is $129 plus tax and fees. This hotel is about 2 miles from the World Congress Center, so you will probably want to drive from the hotel to the Congress Center. Book early, as we do not know how many rooms will be available at this rate before they sell out.

3)
Fundraising
Preparing for and attending Regionals is not cheap. There are expenses leading up to the competition to make sure that Alison is the best athlete she can be as well as expenses for competing. CFEC is planning to do everything that we can to help Alison achieve her goals. A lot of people have already been asking how they can help and we have three easy ways below. No donation is too small!

a. #Chasingstall t-shirt/tank pre-order
CFEC will be selling #chasingstall regional t-shirts/women’s tanks with proceeds going to help send Alison to Atlanta! The unisex t-shirt will be a Next Level tri-blend in green envy and the women’s tank will the Next Level tri-blend racer back tank. All shirts will be $25 and we will have a pre-order sheet at the gym tomorrow starting at the 5:00 AM class. All pre-orders will be due by Monday, April 25 at the 6:30 PM class. Please see Instagram and Facebook for the design.

b. Alison’s GoFundMe page. We want people near and far who want to help Alison have an avenue to support her if they want. Click HERE to make a donation today and help her reach her goal!

c. Do you own or work for a local business that wants to help “sponsor” Alison? If so, for $100 you can have your business’s logo on a banner that we will hang up in CFEC recognizing Alison’s achievement of making Regionals, we will be thanking our “sponsors” on CFEC social media, and Alison will be thanking her sponsors on her personal social media and website. (For those who participate- Lindsey will be contacting you to get your logos for the banner).

*All checks for shirt orders or $100 sponsorships should be made out to CFEC and Nick and Cindy will handle getting the money to Alison.

4)
Closing Arguments
If you have another idea on ways to help Alison, feel free to reach out to Lindsey. Also, don’t be shy about sharing any of this on Facebook to reach people outside of CFEC!

We want to show CrossFit that CFEC is the BEST community around!

Again, thank you Lindsey for organizing, and thanks to all who show support, whether it's showing up to cheer Alison on, or donating a few bucks for her cause.

If any links don't work, let me know and I'll repost them.

Friday - 4.22.16

A)
Athlete: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 8 min - 4 sets
5 Bench Press @ 75-80% of 1 RM

10:00-20:00
20 Muscle ups
20 C2B Pull ups
20 Pull ups
20 TTB

20:00-26:00
6 min AMRAP
4 Alternating 1 arm DB Snatch 95/70
8 Ring Dips

Fitness: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 8 min - 4 sets
ME DB Bench Press

10:00-20:00
20 C2B Pull ups
20 Pull ups
20 Ring Rows
20 TTB

20:00-26:00
6 min AMRAP
10/8 Calorie Row
8 Ring Dips

Wellness: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 8 min - 4 sets
ME DB Bench Press

10:00-20:00
20 Pull ups
20 Jump Pull ups
20 Ring Rows
20 HKR

20:00-26:00
6 min AMRAP
10/8 Calorie Row
8 Ring/Parallette Dips

B)
A/F/W: Recovery
Pigeon x 3 min/side
Sink Mobilization x 2 min

Thursday - 4.21.16

Before getting into the workout, I'd like to congratulate Alison Stall on her invite to participate in the Atlantic Regional competition.  This is an amazing achievement, as only the top 20 individual athletes get invited.  Alison, we are all proud of the work you put in on a daily basis, and I'm happy that your work has paid off, and you are getting this opportunity.

I'd also like to take this time to thank Colin for all the work he puts in with Alison on a daily basis. His coaching has been instrumental in in her success.  I might as well give Shawn Hanna a shout out too.  His daily mental toughness challenges will go a long way come Regionals. 

Speaking of Regionals, they will be in Atlanta from May 20-22.  We will be heading down, and want to invite as many people as possible to come down and support our girl.

A)
Athlete/Fitness: Strength
15 minutes
Build to a heavy single Box Squat

Wellness: Strength
15 minutes
Build to a heavy set of 5 Box Squat

B)
Athlete: Conditioning
For Time
15 OTB Burpees
15 Power Snatch 145/100
15 OHS 145/100
15 Power Clean 145/100
15 Front Squat 145/100
15 OTB Burpees

Fitness: Conditioning
For Time
15 OTB Burpees
15 Power Snatch 115/75
15 OHS 115/75
15 Power Clean 115/75
15 Front Squat 115/75
15 OTB Burpees

Wellness: Conditioning
For Time
15 Burpees
15 Hang Snatch
15 OHS
15 Hang Clean
15 Front Squat
15 Burpees

C)
Athlete: Gymnastic Skill
8 min AMRAP
ME Strict HSPU

-Every time you come off the wall complete
15 Box Jumps 24/20

-score total HSPU

D)
A/F/W: Recovery
Spider x 2 min/side
Sumo Squat x 2-4 min

Wednesday - 4.20.16

A)
Athlete: Conditioning
For Time
100 Double Unders
10 KB Step ups R
75 Double Unders
10 KB Step ups L
50 Double Unders
10 KB Step ups R
25 Double Unders
10 KB Step ups L

-use one KB and choose your own weight

Fitness/Wellness: Conditioning
4 RFT
20 Lateral Skiers
10 OH Plate Lunges

B)
Athlete: Good Times
3 Rounds
25 Hip/Back Ext - your choice
20 DH Sandbag Push ups
15 Sandbag Cleans

Fitness/Wellness: Conditioning
3-5 Rounds
20 Hip Ext.
20 Push ups
20 Sledgehammer Strikes

C)
A/F/W: Recovery
Child's Pose x 3 min
ABCs x 3 min/side

Tuesday - 4.19.16

A)
Athlete/Fitness: Strength
Every 90 seconds for 9 min - 6 sets
5 Push Jerk - climbing, from the ground, build based on feel

Wellness: Strength
Every 90 seconds for 7.5 minutes - 5 sets
6-10 DB Push Press

B)
Athlete: Conditioning
"Helen+"
3 RFT
400m Run
21 KBS 70/53
21 Pull ups

Rest 3 min, then
For Time
30 Push Jerk 155/105

Fitness: Conditioning
"Helen"
3 RFT
400m Run
21 KBS 53/35
12 Pull ups

Rest 3 min, then
For Time
30 Push Jerk 135/95

Wellness: Conditioning
3 RFT
200-400m Run
21 RKBS
12 Pull ups

C)
Athlete: Gymnastics
Not for Time
20 Strict Muscle ups

D)
A/F/W: Recovery
Calf Stretch x 2 min/side
Box Shoulder Stretch x 3 min
Vertical Post Side Stretch - 2 x 1 min/side

 

Monday - 4.18.16

CFEC Announcements
1)
What: Jump Rope Skills Clinic
When: Saturday, April 23, at 830 am
Who: Anyone that struggles with, or needs assistance in their single or double under technique

2)
Jump Ropes should be in by Tuesday or Wednesday this week

Week 2 of 6
A)
Athlete: Strength
Every 2 min for 18 min - 9 sets
Sets 1-3: 5 Deadlifts @ 75% of 5RM Deadlift
Sets 4-6: 4 Squat Cleans @ 5-10# heavier than last week
Sets 7-9: 2 Squat Snatch @ 5-10# heavier than last week

Fitness: Strength
Every 2 min for 18 min - 9 sets
Sets 1-3: 5 RDLs
Sets 4-6: 5 Squat Cleans
Sets 7-9: 5 Deadlifts @ 75% 5RM Deadlift

Wellness: Intervals
Every 4 min for 16 min - 4 sets
10 DB RDLs
12/10 Cal Assault
6 Deadlifts @ 10-20# heavier than last week

B)
Athlete: Conditioning
For Time
21 Thrusters 95/65
12 Calorie Assault
15 Thrusters 95/65
12 Calorie Assault
9 Thrusters 95/65
12 Calorie Assault

Fitness: Conditioning
For Time
21 Thrusters 75/55
100m Run
15 Thrusters 75/55
100m Run
9 Thrusters 75/55
100m Run

Wellness: Conditioning
For Time
21 Thrusters
100m Run
15 Thrusters
100m Run
9 Thrusters
100m Run

C)
Athlete: Gymnastic
For Time
5 Legless Rope Climbs
100m Run
3 Legless Rope Climbs
100m Run
1 Legless Rope Climb

D)
A/F/W: Recovery
Couch Stretch x 3 min/side
OH Banded Shoulder - 2 x 1 min/side

Friday - 4.15.16

A)
Athlete: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 8 min - 4 sets
5 Bench Press @ 60-70% 1 RM

10:00-20:00
4 RFT
50 Double Unders
8 Deficit HSPU - depth is your call

20:00-30:00
5 RFT
10 Burpees
8 CTB Pull ups

Fitness/Wellness: Triple Shot
With a Running Clock
0:00-10:00
3 RFT
50 Double or Single Unders
8 HSPU or Paralette Push ups - if you're scaling your HSPU on a box, add a deficit

10:00-20:00
Every 2 min for 8 min - 4 sets
5 Bench Press

20:00-30:00
5 RFT
10 Ring Rows - try to keep your body as horizontal as possible
40 Mountain Climbers

B)
A/F/W: Recovery
Vertical Post Side Stretch - 2 x 1 min side
Sink Mobility x 3 min

Thursday - 4.14.16

A)
Athlete/Fitness: Strength
Every 2.5 minutes for 10 minutes - 4 sets
5 Back Squats @ 60-70% of 1RM

Wellness: Strength
Every 2.5 minutes for 10 minutes - 4 sets
10 Back Squats - out of the rack

B)
Athlete: Conditioning
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean 185/135
Box Jump Overs 30/24

Fitness/Wellness: Conditioning
For Time
10-9-8-7-6-5-4-3-2-1
Power Cleans
Box Jumps

C)
Athletes: Gymnastics Skill
UB TTB Pyramid
5-10-15-20-25-30...etc...25-20-15-10-5

-Build up until you can't complete the prescribed number of reps, then make your way back down.  In other words, if you get to 20 reps but miss the attempt at 25, your next round will be an unbroken attempt at 15 reps, then 10, then 5.  Rest no more then 90 seconds betwwen attempts.  Good luck hands.

D)
A/F/W: Recovery
Pigeon x 3 min/side
Box Shoulder x 3 min

Wednesday - 4.13.16

A)
Athlete: Conditioning
20 min AMRAP
24 KB Hang Snatch 53/35 - partition reps between right and left arms as needed
18 Calorie Assault
12 GHDSU
200m Run

Fitness/Wellness: Conditioning
20 min AMRAP
24 2 ct. Flutter Kicks
18 RKBS
12 Calorie Row
6 Burpees

B)
Athlete/Fitness/Wellness: Grunt Work
2-4 Rounds
100m Sled Pull - keep the weight light, and move quickly
100 Battleropes
20 KB/DB Get up Sit ups

C)
A/F/W: Recovery
Child's Pose x 3 min
Cobra/Sphinx x 2 min
ABCS x 2 min/side

Tuesday - 4.12.16

A)
Athlete: Strength/Gymnastics
EMOM x 16 - 8 sets
Odd: 4 Push Press - from the ground, climbing, build based on feel
Even: 5-10 Strict Pull ups - add weight as needed

Fitness: Gymnastics
EMOM x 16 - 8 sets
Odd: 4-8 DB Shoulder to Overhead
Even: 5-10 Pull ups - scale up from your comfort zone

Wellness: Intervals
EMOM x 15 - 5 sets
Min 1: 8-10 Strict DB Press
Min 2: 8-10 Ring Rows
Min 3: 30-45 sec Pillar Hold

B)
Athlete: Conditioning
12 min AMRAP
1000/800m Row - buy in
20 Barbell Lunges 45/35 - position bar anywhere you want
20 Wall Balls 30/20

Fitness/Wellness: Conditioning
12 min AMRAP
20 Push ups
20 Lunges
20 Wall Balls

C)
Athlete: Gymnastics
For Time
30 Bar Muscle ups

D)
A/F/W: Recovery
Spider Stretch x 3 min/side
OH Banded Shoulder - 2 x 1 min/side

Monday - 4.11.16

CFEC Announcements
1)
Jump Rope Skills Clinic - Saturday, April 23, at 830 am

A)
Athlete: Strength
Every 2 min for 18 min - 9 sets
Sets 1-3: 5 Deadlifts @ 70% of 5 RM Deadlift
Sets 4-6: 3 Squat Cleans @ 55-65% of 5 RM Deadlift
Sets 7-9: 1 Squat Santch @ 45-55% of 5 RM Deadlift

Fitness: Strength
Every 2 min for 18 min - 9 sets
Sets 1-3: 5 Deadlifts @ 70% of 5 RM Deadlift
Sets 4-6: 250-400m Run
Sets 7-9: 5 Power Cleans @ 45-65% 5 RM Deadlift

Wellness: Intervals
Every 4 min for 16 min - 4 sets
8 Deadlifts
250m Run
8 KB SDHP

B)
Athlete/Fitness: Conditioning
Every 2 minutes for as long as possible
30 Power Snatch 75/55

-add 20/10 pounds every 2 minutes

Wellness: Conditioning
Every 2 minutes for as long as possible
30 High Hang Snatch 45/35

-add 20/10 pounds every 2 minutes

C)
Athlete: Gymnastics Skill
5 Rounds
5 Strict TTB
10m Handstand Walk

D)
A/F/W: Recovery
Banded Hamstring x 2 min/side

Friday - 4.8.16

A)
Athlete: Conditioning "Triple Shot" Test
With a running clock
0:00-10:00
7 min AMRAP
1 Clean and Jerk 145/95
1 Muscle up
2 C&J 145/95
2 Muscle Ups
3 C&J 145/95
3 Muscle ups
and so on...

10:00-20:00
5 min AMRAP
12/10 Calorie Assault
6 TTB

20:00-23:00
3 min AMRAP
ME HSPU

Fitness: Conditioning Test
7 min AMRAP
1 C&J 115/75
1 Ring Dip
2 C&J 115/75
2 Ring Dip
3 C&J 115/75
3 Ring Dips
and so on...

Wellness: Conditioning Test
7 min AMRAP
1 C&J
1 Paralette Dip
2 C&J
2 Paralette Dips
3 C&J
3 Paralette Dips
and so on...

B)
@ the 14:00 mark on the clock - Fitness/Wellness: Gymnastics Test
3 min AMRAP
ME HSPU

Rest 4 min, then

6 min AMRAP with a partner
10/8 Calorie Assault - alternate rounds

C)
A/F/W: Recovery
2 Way Banded Post Stretch - 2 x 1 min/side/stretch
Brandy's Butterfly x 3 min

 

Thursday - 4.7.16

Remember, Thursday is the last day to get your jump rope order in.  We want to get them ordered and have them delivered before the Jump Rope Skills Clinic on Saturday, April 23.  Once again, here is the link that will hopefully answer all of your sizing questions.  We recommend erring on the side of longer for rope length.  I think you should get an extra 1" on their suggestion if you aren't sure about length.

http://www.rxsmartgear.com/content/ABO.pdf

A)
Athlete/Fitness: Strength Test
As long as you need to find
1 RM Back Squat

Wellness: Strength Test
AS long as you need to find
5RM Back Squat

B)
Athlete/Fitness: Strength Test
As long as you need to find
1 RM Bench Press

Wellness: Strength Test
As long as you need to find
5 RM Bench Press

C)
A/F/W: Recovery
Pigeon x 3 min/side
Box Shoulder Stretch x 3 min