WOD Blog

Friday - 2.5.16

So just a heads up, Pure Pharma stuff is in, however, we are having issues with Progenex.  They shipped last week, but still aren't in, and the tracking numbers aren't working, sooooo...I don't know.  I'm waiting to hear back from our vendor, so sit tight for another day or two  please.

A)
Athlete: Triple Shot - shoulders for days
0:00-10:00
8 min AMRAP
100 Wall Balls
50 TTB

10:00-20:00
7 minutes to find a 1RM Thruster

20:00-30:00
100 yd Handstand Walk
50 Lateral Bench Hop Overs

Fitness: Triple Shot
0:00-10:00
8 min AMRAP
50 Wall Balls
25 TTB

10:00-20:00
7 minutes to find a 1 RM Thruster

20:00-30:00
50 Lateral Skiers
50 1 arm DB Push Press - 25 each arm

Wellness: Triple Shot
0:00-10:00

"Death by TTB/HKR"
Min 1: 2 TTB/HKR
Min 2: 4 TTB/HKR
Min 3 : 6 TTB/HKR
and so on...until the prescribed number of reps cannot be completed up to the 8 min mark

10:00-20:00
7 minutes to work up to a challenging Thruster - out of the rack

20:00-30:00
"Death by Wall Ball"
Min 1: 2 Wall Balls
Min 2: 4 Wall Balls
Min 3: 6 Wall Balls
and so on...until the prescribed number of reps cannot be completed up to 10 minutes of work time at the 30:00 mark

B)
Athlete/Fitness: Midline
5/3 Rounds
20 Hip Extensions

-rest as needed, but throw some crossover symmetry in between your rounds

C)
A/F/W: Stretching
Pigeon/Box Pigeon - 2 x 1 min/side
Squat Hold - accumulate 5-10 minutes - spend some time shifting weight side to side

Thursday - 2.4.16

A)
Athlete: Conditioning
"12.2"
10 minute AMRAP
30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
ME Snatches 210/120

Fitness: Conditioning
10 minute AMRAP
30 Snatches 45/35
30 Snatches 75/55
30 Snatches 100/75
ME Snatches 120/90

Wellnes: Conditioning
10 minute AMRAP
10 Snatch Grip RDLs
10 Snatch Grip Power Shrugs
10 Hang Muscle Snatch

B)
Athlete: Gymnastics/Strength
EMOM x 14 - 7 sets
Odd: 5 Bar Muscle ups
Even: 5 Deadlifts 315/205

Fitness
EMOM x 14 - 7 sets
Odd: 5-10 Pull ups
Even: 5 Deadlifts

Wellness
EMOM x 14 - 7 sets
Odd: 1-5 Strict Pull ups
Even: 5 Deadlifts

C)
Athlete: Grunt Work
2 Rounds
1 Mile Run
Rest 5-10 minutes

D)
A/F/W: Stretching
Banded Hamstring - 2 x 1 min/side
Vertical Post Side Stretch - 2 x 30 sec/side

Wednesday - 2.3.16

A)
Athlete: Conditioning
For Time
3 RFT
30 Calorie Row
20 GHDSU

Fitness: Conditioning
3-4 RFT
15 Calorie Assault
25 MB Abmat SU

Wellness: Conditioning
3-4 RFT
10-15 Calorie Assault
12-25 Abmat SU

B)
Athlete: Good Times
With a partner - each partner must be working at the same time
100 Bench Press - each partner chooses own weight, and reps may be partitioned as needed
ME MB GTS 100/80

-While one partner benches, the other works to accumulate as many GTS as possible.  Score total GTS

Fitness: More Good Times
With a partner - see Athlete description for standards
100 Bench Press
ME MB GTS 80/50

Wellness:
With a partner
100 Bench Press
ME MB GTS

C)
A/F/W: Stretching
Child's Pose x 2-3 min
Down Dog x 2-3 min
ABCS - 2 x 1 min/side

Tuesday - 2.2.16

A)
Athlete: Conditioning
7 min up Ladder

1-2-3-4-5...and so on
Push Jerk 225/155
Box Jumps x 3 @ 24/20
Rest 5 min

7 min up Ladder
2-4-6-8-10...and so on
Back Squat 225/155
HSPU x 2
Rest 5 min

7 min up Ladder
3-6-9-12-15...and so on
KBS 70/53
Double Under x 2

Fitness: Conditioning
7 min up Ladder

3-6-9-12-15...and so on
RKBS 53/35
Double Under x 2
Rest 5 min

7 min up Ladder
2-4-6-8-10...and so on
Back Squat 115/75
HSPU
Rest 5 min

7 min up Ladder
1-2-3-4-5...and so on
STO 115/75
Box Jumps x 3 @ 20/16

Wellness
5 min up Ladder

3-6-9-12-15...and so on
RKBS
Single Unders x 2
Rest 5 min

5 min up Ladder
2-4-6-8-10...and so on
Back Squat - out of the rack
HRPU
Rest 5 min

5 min up Ladder
1-2-3-4-5
Strict Press
Box Jump

B)
A/F/W: Stretching
Couch Stretch - 2 x 1 min/side
Gravity Drop x 3 min
Box Shoulder Stretch 3 x 30 sec

Monday - 2.1.16

CFEC Announcements
1) A lot going on at CFEC in the next few weeks.  But the first starts with a renaming of our 3 levels of workouts.  Novice (N) will now be called Wellness (W), Fitness (F) will carry on as usual, and our Competitor (C) program will now be Athlete (A).  Fitness and Athlete will continue as they have, but our Wellness program will be a much slower pace and really try to build a stronger base in our foundational movements like squats and deadlifts.  Remember, without a strong foundation, it will be very hard to truly progress and get better as the movements become more difficult.

2) The first CrossFit Open workout is coming February 25, so those of you ready to throw your hat in the ring and compare yourself to the rest of the world, it's time to sign up.  For those not interested in the worldwide competition, no worries, our in-house competition will give you your opportunity to participate in our version.  Our comp will have scales/modifications for all involved, and just like last year, we will be running it team style.  We will have a sign up sheet in the gym tomorrow.  If you sign up for the worldwide open, you are automatically in our in-house version.

3) There will be no more test weeks until after the open.  Over the next few weeks, we will be concentrating more on conditioning.  But don't worry, there will still be some strength elements.

A)
Athlete: Conditioning
"Nancy"
5 RFT - 12 min cap
400m Run
15 OHS 95/65

Fitness: Conditioning
4 RFT - 12 min cap
400m Run
15 OHS 75/55

Wellness: Conditioing
4 Rounds
200m Run
10 Squats or DB Front Rack Squats

B)
A: Conditioning
3 min AMRAP
Muscle Ups
Rest 3 min
3 min AMRAP
Power Cleans 155/105
Rest 3 min
3 min AMRAP
Muscle ups

F: Conditioning
3 min AMRAP
Ring Rows
Rest 3 min
3 min AMRAP
Power Cleans
Rest 3 min
3 min AMRAP
Ring Dips

W: 3 Rounds
10 Ring Rows
10 KB SDHP
10 Paralette Dips
Rest 2 min

C)
A: Grunt Work
3 Rounds
50 Calorie Assault Bike
10 Glute Ham Raises

D)
A/F/W: Stretching
Spider Stretch - 3 x 1 min/side
T Stretch x 2-3 min/side

Saturday - 1.30.16

A)
C/F/N: Conditioning
"Partner Murph" - 40 minute cap
For Time
1600m Run - 8 x 200m, Pillars
100 Pull ups, Bar Hangs
200 Push ups, Dead Bugs
300 Squats, Wall Sits
1600m Run - 8 x 200m, Pillars

-One partner chips away at the run or rep scheme, while the other partner must perform one of the isometric movements.  Partners may partition reps as needed.

B)
C/F/N: Stretching
10-15 minutes
Foam Roll
Lax Ball
Mobilize

Friday - 1.29.16

Retest Week Day 5 - Triple Shot

A)
C: With a Running Clock
0:00-10:00

"Grace"
30 Clean and Jerk 135/95

10:00-20:00
100 Burpees

20:00-30:00
"Some kind of Annie"
100-80-60-40-20
Double Unders
25-20-15-10-5
T2B

F/N: With a Running Clock
0:00-10:00

30 Clean and Jerk / Deadlift + Hang Clean + STO

10:00-20:00
100 Burpees - 8 min cap

20:00-30:00
50-40-30-20-10
Double Unders / Single Unders x 2
25-20-15-10-5
Hanging Knee Raises

B)
C/F: Muscular Endurance
Every 3 minutes for 9 minutes - 3 sets
ME DB Bench Press

C)
C/F/N: Stretching
2 Rounds
Spider Stretch x 1-2 min/side
Calf Stretch x 1-2 min/side

Thursday - 1.28.16

Retest Week Day 4 - compare to 12.10.15

A)
C: Olympic Test:
18 minutes to go as heavy as possible with the following complex
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

-high hang is from the hips or "pockets", and the hang position starts right above the knees

F/N: 4/3 RFT
20/12 Renegade Rows
20/12 Abmat SU
20/12 Lunges
20/12 Slamballs

B)
C: Conditioning Test
For Time
18-15-12-9-6
C2B Pull ups
100m Run

F/N: Conditioning Test
15-12-9-6-3
Pull ups (Jump Pull ups)
100m Run

C)
C: Strength 2:
3x5 Back Squat @ 100% of your 3RM Front Squat

D)
Stretching:
Pigeon x 2 min/side
T Stretch x 1-2 min/side
Vertical Post Side Stretch x 30-60 sec/side

Wednesday - 1.27.16

Retest Week Day 3 - Compare to 12.9.15

A)
C: Interval Test
EMOM x 10 -  5 rounds
Min 1: ME Calorie Assault
Min 2: Rest

-score total number of calories, reset calories each round

F/N: 5-10 Rounds
ME Pillar Hold
20-30 KB Russian Twists
10-20 Lateral Hurdle Hops
8-12 Hip Ext
10 Barbell Curls

B)
C: Gymnastic Test: 
1 set of ME UB Muscle ups

F: EMOM x 10 - 5 Rounds
Min 1: ME Calorie Assault
Min 2: Rest

C)
C/F/N: Stretching
Child's Pose x 1-3 min
Gravity Drop x 2-3 min
ABCS x 2 min/side

Tuesday - 1.26.16

Retest Week Day 2 - compare to Tuesday, Dec 8, 2016

A)
C: Strength Test:
15 minutes to establish a 1RM Split Jerk - off boxes or the rack

F/N: 4 RFT
8-12 Push ups
8-12 RKBS
50 yd 1 arm KB Farmer Carry - use same KB as swings
Rest 1 min

B)
C: Conditioning Test:
8 min AMRAP
10 Deadlift 155/105
10 S2O 155/105

-score total reps

F/N: Conditioning Test
8 min AMRAP
10 Deadlift
10 S2O

C)
C: Interval:
EMOM x 20 - 10 sets
Min 1: 5 Strict Press - choose own weight
Min 2: 10 GHDSU

D)
3 Rounds
Banded Hamstring x 1 min/side
OH Banded Shoulder x 30 sec/side

Monday - 1.25.16

We are going back in time to the week of Dec 7-11, 2015. Yup, you know it, it's retest week. Dig in and push yourself a little harder and set some PRs.

A)
C: Strength Test
18 minutes to find a 3 RM Front Squat - out of the rack

F/N: EMOM x 16 - 8 sets
Odd: 5-10 MB Cleans
Even: 10-15 / 8-12 Calorie Row

B)
C: Conditioning Test
For Time - 8 min cap
60 Calorie Row
60 Wall Balls 20/14 @ 10'/9'

F/N: Strength Test
Take the rest of class to find a 3 RM Front Squat - out of the rack

C)
C: Oly
EMOM x 10
1 Squat Clean @ 80-90% of 3RM Front Squat

D)
C/F/N: Stretching
Spider - 2 x 1 min/side
Squat Hold x 5-10 min

Saturday - 1.23.16

Ok, here's the situation, roads aren't terrible, but many drivers out there are. So I (nick) will be heading up to the gym at 930. Anyone is free to join me for an open gym. However we are closing at 1045, so please be prompt. Thank you, and drive safely...but not too safely...thus making you unsafe for other drivers.

Friday - 1.22.16

HECK YEAH WE'RE OPEN!  But not at 530.  Stay safe, stay warm, see y'all tomorrow...maybe.  Stay tuned to the website, our facebook page, instagram, and/or our twitter account about tomorrow am.

A)
C: Triple Shot
With a Running Clock
0:00-10:00
Every 3 min for 9 min - 3 sets
ME KB Front Squats 70/53

10:00-20:00
5 Muscle ups
10 Power Snatch 95/65
20 Bar Facing Burpees
10 Power Snatch 95/65
5 Muscle Ups

20:00-30:00
3 RFT
9 Front Squats 185/135
20 Box Jumps 24/20

Rx+: 225/155

F/N: With a Running Clock
0:00-10:00

Death by 25 Yards

10:00-20:00
3 RFT
9 Front Squats
20 Box Jumps

20:00-30:00
3 RFT
15 Plate GTO 45/35
10 Burpees onto the plate

B)
C: Midline
Accumulate
60 Reverse Hypers

C)
C/F/N: Stretching
Spider - 2-3 x 1 min/side
Russian Baby Maker x 1-2 min
Gravity Drop x 2-3 min

Thursday - 1.21.16

A)
C: Conditioning
9 min AMRAP
10 Bar Muscle ups
10 SDHP 135/95
20 C2B Pull ups
20 SDHP 135/95
30  Pull ups
30 SDHP 135/95

F/N: EMOM x 12
Odd Min: 5 Strict Press - climbing
Even Min: 5-10 HSPU + 10-20 Bench Hop Overs

B)
C: Strength/Gymnastics
Every 90 sec for 15 min - 8 sets
Odd Sets: 5 Strict Press
Even Sets: 5-10 Strict HSPU - add deficit as needed

F/N: 9 min AMRAP
10 Strict Pull ups
10 SDHP
20 Pull ups/Jump Pull ups
20/12 SDHP
30/15 Ring Rows
30/15 SDHP

C)
C: Conditioning 2
"The Brofessor" - by Ale G.
3 RFT
10 Bench Press 185/135
10 Strict Pull ups

Rx+: 225/155
Scaletta: 275


D)
C/F/N: Stretching
Banded Hamstring - 2 x 1 min/side
Vertical Post Side Stretch - 3 x 30 sec/side

Wednesday - 1.20.16

A)
C: Conditioning
3 RFT
25 Calorie Assault
25 GHDSU

F/N: 3 RFT
30/25 (20/15) Calorie Row
30/15 Abmat SU

B)
C: Conditioning 2
3 RFT
5 Rope Climbs - start seated on the ground
25 Hip Ext.

F/N: 3 RFT
30 Russian KB Twists
10 Good Mornings - don't exceed 95/65 pounds

C)
C/F: Midline
10/5 x 25 Yard Yoke Carry - heavy

D)
C/F/N: Stretching
Child's Pose x 2 min
ABCS - 2 x 1 min/side
Down Dog x 2 min

Tuesday - 1.19.16

A)
C: Every 2 min for 12 min - 6 sets
3 TnG Snatch - build based on feel

then 

EMOM x 4
3 OHS - from the ground

F/N: EMOM x 15 - 5 sets
Min 1: 5-10 OHS - from floor or rack, your choice
Min 2: 5-10 DB Press
Min 3: ME Dead Bug

B)
C: Conditioning
"DT"
5 RFT
12 Deads 155/105
9 Hang Clean 155/105
6 Jerks 155/105

F/N: 3-5 RFT
12 Deads
9 Cleans
6 STO

C)
C: Conditioning
6 Rounds
250m Row
25 Yard Heavy Sled/Yoke Push
Rest as needed

D)
C/F/N: Stretching
Couch Stretch - 2 x 1 min/side
OH Banded Shoulder Stretch - 3 x 30 sec/side

Monday - 1.18.16

CFEC Announcements
1)
It's a boy, let the naming begin!

2)
We are doing a Progenex and Pure Pharma supplement pre-order this week.  The order will be placed Friday afternoon, so if you want anything, please put down your order on the sign up sheets.  If you have any questions about any products, please feel free to ask a coach.  If we don't have an answer, we'll find one.

3)
The CrossFit Open in-house intramural competition is coming soon,  Details to follow, just be prepared to participate in the fun and games.

4) 
This is our last week before we retest.  We will then spend a month honing our conditioning prior to the Open.

A)
C: Strength
15 minutes to establish a
20 RM Back Rack Lunge - 10 each leg, out of the rack

F/N: 3-5 Rounds
6-10 Split Squats
Rest 1 min
10-14 1 Arm DB Rows
Rest 1 min

B)
C: Conditioning
For Time
24-18-12-6
Thruster 100/65
TTB

F/N: For Time
24-18-12-6 / 12-9-6-3
Thruster / MB Thruster
TTB / HKR

C)
C: Odd Object
10 x 25 Yard Farmer Carry - as heavy as possible

D)
C/F/N: Stretching
Pigeon/Box Pigeon - 2 x 1 min/side
Box Shoulder Stretch - 3 x 30 sec

Saturday - 1.16.16

A)
C/F/N: Gender Reveal Workout - pick one

"Double Jackie-ish"
2 RFT
800m Run
50 Thrusters 45/35
30 Pull ups

or

"Bradley"
10 RFT
100m Run
10 Pull ups
100m Run
10 Burpees

B)
C/F/N: 10-20 min
Foam Roll
Lax Ball
Mobilize as needed

Friday - 1.15.16

So we got a quick and extremely late announcement.  We will be having a gender reveal workout this Saturday.  So come on out and be the first to know.  Actually, quite a few people know, but come out and find out anyway.  Or just wait til we throw it up on social media.  But it would be really cool if y'all showed up.  Thanks

A)
C: Triple Shot
With a Running Clock
0:00-10:00
Every 2 min for 10 min - 5 sets
3 Hang Snatch - build based on feel

10:00-25:00
"Trojan Horse" - By Michael Scaletta, that's right folks, still haven't forgotten the Create-a-Wods
4 RFT
3 Bar Muscle ups
9 Bench Press 225/155
8 TTB

then, cash out with...

500m Row
10 GTO - use same weight as bench press

25:00-30:00
ME MB Ground to Shoulder 100/80
At the top of every minute, complete 15 Push ups

Rx+: 150/100

F/N: With a Running Clock
0:00-10:00

4 RFT
3 Strict Pull ups
9 Bench Press
8 TTB/HKR

10:00-20:00
Every 2 min for 8 min - 4 sets
10 1 arm DB Snatch - 5 each arm
3-8 Hoglines

20:00-30:00
2-3 RFT
20-30 Air Squats
30-50 Russian KB Twists

B)
C/F/N: Stretching
Pigeon - 2 x 1 min/side
Box Shoulder Stretch - 3 x 30 sec

Thursday - 1.14.16

A)
C: Interval
EMOM x 24 - 8 rounds
Min 1: 3 Deadlifts - build to a heavy 3
Min 2: 1-7 Muscle ups
Min 3: 8 DB/KB Step ups 70/50 - 4 each leg

F/N: EMOM x 24 - 8 Rounds
Min 1: 3-6 Deadlifts
Min 2: 1-7 Ring Dips
Min 3: 8-12 DB/KB Step ups - 4-6 each leg

B)
C: Conditioning
4 RFT
12 GHDSU
25 KBS 53/35

C)
C/F/N: Stretching
Banded Hamstring - 2 x 1 min/side
Banded Lunge Stretch - 2 x 30 sec/side