3.1.14

9am TESTING….

See you at SOUTH!!!

2.27.14

ROW BOWL WITH CLASS

viewing the WOD announcement at 7pm at gym….come on

2.26.14

A. 5x30 sec airdyne sprint (rest 2:30)

-rest 10 min working HS walks-

B. 5x30 sec airdyne sprints (rest 2:30)

2.25.14

A. Front Squat 2x 60, 70, 80% 1x 85, 90%
B. 3x10 good mornings @ MOD weight (rest 90 sec)
C. 3x max rep T2B (rest 2 min)
+
20 min AMRAP of:
400m run
MAX REP wall ball @ 25/20
*As soon as your rhythm stops or ball hits floor its over, go on run…

SCORE IS MAX REPS over the 20 MIN

2.24.14

A. Snatch (Reverse if possible) 2x 60, 70, 75% 1x 80, 85, 85%
+
Complete as much as possible in 4 minutes of:
500m row
10 burpee over box @ 24/20 (masters 20)
20 T2B
30 S2OH @ 115/75 (masters 75)
40 KBS @ 53/35 (masters 44)
50 DU

-REST 3 MIN-

Complete as much as possible in 6 minutes of:
500m row
10 burpee over box @ 24/20 (masters 20)
20 T2B
30 S2OH @ 115/75 (masters 75)
40 KBS @ 53/35 (masters 44)
50 DU

-REST 3 MIN-

FOR TIME:
500m row
10 burpee over box @ 24/20 (masters 20)
20 T2B
30 S2OH @ 115/75 (masters 75)
40 KBS @ 53/35 (masters 44)
50 DU

2.22.14

GET AFTER IT….

13.5 OPEN WOD

http://games.crossfit.com/workouts/the-open

2.21.14

A. Clean (Reverse if possible) 3x 60, 70% 2x 75, 80% 1x 85, 90, 90%
+
3 sets
10 Goblet squats 70/53
rest 30 sec
10 ALT KB clean and jerk 70/53 (from the hang)
rest 30 sec
30 sec weighted plank
rest 30 sec
+
15 min AMRAP
10 wall ball 25/20
20 box jump @ 24/20
400m run
+
4 min MAX METER ROW (650m)

2.20.14

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

2.19.14

10 min AMRAP
5/2 MU (scale 5 C2B + 3 RD)
10 T2B
20 DU
-rest 5 min-
10 min AMRAP
10 Burpee
10 KBS @ 70/53
10 Wall Ball 20/14
-rest 5 min-
10 min max meter row (2500m goal)

2.18.14

A. Back Squat 3x 60, 70, 80% 2x 85, 90%
+
3 sets NOT for time
10 ALT pistols
2 rope climbs
50ft HS walk
+
7 min AMRAP
250m row
15 HSPU
60 DU

-REST 5 min-

3,000m row @ 80-85%

2.17.14

A. Snatch (Reverse if possible) 3x 60, 70% 2x 75, 80% 1x 85, 90, 90%
+
Deadlift 3x10 TnG @ 60-70% or 1RM CLEAN
+
10 sets
30 sec Max meter row
30 sec rest
+
10 sets
20 sec max rep burpee
40 sec rest

2.15.14

TESTING at 9am

9am at SOUTH!!!!

2.14.14

A.Clean (Reverse if possible) 3x 60, 65, 70, 75, 75%
B. Shoulder to OH (come from ground)(% off max split jerk)
10x 50%
8x 55%
6x 60%
4x65%
2x70%
Max rep @ 75%
(2 min between sets)
+
10 Min AMRAP
5 T2B
10 Wall ball 25/20 (masters 20)
15 Power cleans @ 95/65 (masters 75)

-Rest 5 min-

3 rounds
250m row
15 KBS @ 70/53 (masters 53)

2.13.14

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

2.12.14

PACE, PACE, PACE this one…. I want EVERYONE doing best to get all 3!!! EACH FRAN is capped at 12 minutes.

FRAN @75-80%

-rest 15 min-

FRAN @ 75-80%

-rest 15 min-

FRAN @ 75-80%

2.11.14

A. Front Squat 3x 60, 70, 75, 75%
+

3 Rounds NOT for time

10 GH Raises

50ft HS walk (scale Nose to wall HS holds 60 sec)

+

5 min AMRAP

10 Shoulder to OH 115/75 (starting off ground)(masters 75)

5 MU (scale is 3 C2B, 3 Ring dip)

30 DU

-rest 5 min-

5 min AMRAP

10 DL @ 115/75 (masters 75)

box jump overs 24/20 (masters 20)

-rest 5 min-

5 min MAX meter row

2.10.14

A. Snatch (Reverse if possible) 3x 60, 65, 70, 75, 75%
+
2 min max meter row
-rest 1 min-
2 min max rep wall ball @ 25/20 (masters 20)
-rest 1 min-
2 min max rep DU
-rest 1 min-
2 min max rep T2B
-rest 1 min-
2 min max rep HSPU
-rest 1 min-
2 min max rep burpee

2.8.14

9am TESTING in NORTHPORT

…. 9AM!!!!!

2.7.14

A. Clean (Reverse if possible) 3x 60, 70% 2x 75, 80, 85, 85%
+

For time:

BUY-IN 50 wall ball @25/20 (masters 20)

3 Rounds of:

10/6 C2B

10 Box jump @ 24/20

10 DL @ 135/95

BUY-OUT 100 DU's

**3,2,1 GO.. Complete the 50 WB, move to the 3 rounds and finish with 100DU. Clock stops when DU complete.

2.6.14

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

2.5.14

Max rep UB power snatch 135/95
Rest 2 min
Max rep UB PS 115/75
Rest 2 min
Max rep PS 95/55
+
For time
1000m row
50 Burpee
30 thruster @95/65
+
10 min airdyne @75%

1.4.14

AM
A. Front Squat 3x 60, 70, 75, 75%

FOR TIME:
30-20-10
DL @ 135/95 (masters 95)
Burpee

-REST 10 min-

10 Min AMRAP
3/1 MU (scale is 3 C2B, 3 Ring dip..No butterfly on C2B)
6 S2OH @ 135/95 from ground (masters 95)
30 DU


PM
20 sets
30 sec @ 90%, 30 sec @ 50% row

1.3.14

A. Snatch (Reverse if possible) 3x 60, 65, 70, 75, 75%

+

3 sets NOT for time

6-10 C2B Pull-up NO BUTTERFLY

6 Bounding box jumps @ 24/20

6-10 T2B

+

For Time

50 Wall Ball @ 20/14 both to 10' (masters 14lb)

40 Box Jump @ 24/20(masters 20)

30 T2B

20 Burpee

10 HSPU

-REST 10 MINUTES-

50/35 C2B Pull-ups for time (masters 35)