Tuesday 20140923 Open Class

Posted: September 22, 2014 by ladygrape01 in Uncategorized

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Coach Salt at Team RWB Mid West Regional CF. Camp. Coached by Graham Holmberg, 2010 CF Games Champion.

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S/S/S:

High Back Back Squat

3x 70%

3x 80%

3+ x 90%

2 second Pause Sets 5x 2 @ 70%

No back rounding or ass shooting in the air.  HBBS, so assume the position as you would in a clean or snatch.

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WOD:

5 Rounds for Max Distance
– 1 Min Walking Lunge w/ KB in any position (1.5/1.0)
– 1 Min Suitcase Carry with KB

#Grit.  Dig in and hold on, but keep good posture.  If backs are rounded, stop.

Scaling Options:

Adjust KB weight appropriately

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Xtra:

Reverse Hypers

4x 15

Find manageable weight, keep form strict

DO THESE!  Weak posterior chain? Then do Reverse Hypers!

Monday 20140922 Open Class

Posted: September 21, 2014 by ladygrape01 in Uncategorized

picstitch

Ben Burdette got a max height of 46″ on the 2RM Seated Box Jumps Friday! Awesome work Ben! 

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S/S/S:

Over Head Press

3x 70%

3x 80%

3+ x90%

Emphasis on tight core, double chin prior to pressing, head through the window after bar is above head, and active shoulder at the top.  NO KNEE BEND!!!

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WOD:

3 Rounds For Time
1000m Row
1:1 Work/Rest ratio

Aim to stay +/- 5 sec each round

Straight up sprint!.  Make the stokes as efficient as possible.  No rounded backs or heels off the plate.  Hip drive!

Scaling Options:

none

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Xtra:

Since we don’t have the cool attachment, just have the bar in a corner of a power rack. Video courtesy of Rouge Fitness.

Landmine twist

3 rounds

10 reps per side

Try to increase weight each round

 

 

 

 

Saturday 20140920 0900 Class

Posted: September 19, 2014 by ladygrape01 in Uncategorized

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Brian, Jason, and John with Coach Glassman! 

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WOD:

“Josh”

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

For time:
95 lb Overhead squat, 21 reps
42 Pull-ups
95 lb Overhead squat, 15 reps
30 Pull-ups
95 lb Overhead squat, 9 reps
18 Pull-ups

 

Scaling Options:

OHS from 95/65 to 75/45

Band the pullups

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Xtra:

None

Friday 20140919 Open Class

Posted: September 18, 2014 by ladygrape01 in Uncategorized

20140917_185836

Carl Eitzen getting work done at CrossFit Impel in Scottsbluff, NE. 

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S/S/S:

Deadlift

5×65%

5×75%

5+ x 85%

add 10lbs complete a single x 3 (do not max out)

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

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WOD:

Go from a seated position, to jumping on the box. Step down, sit, and go for the second rep without a long pause at the bottom. Video courtesy of FilaHockeyTraining.

Find 2 Rep Max Seated Box Jump

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Xtra:

Hold Hip Extension Bridge on Floor 3 x 1 min

Thursday 20140918 Open Class

Posted: September 17, 2014 by ladygrape01 in Uncategorized

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Congrats to Haylle Lawrence on her first bar muscle up this week! 

(sorry about the quality of the picture, trying to get a still shot from a video)

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S/S/S:

Bench

5×65%

5×75%

 5+ x 85%

2sec Pause Sets 5×3 @ 65%

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

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WOD:

3 Rounds for Time

(1.5pd/ 1pd)
20 KB Row Left Arm
20 Double Unders
20 KB Row Right Arm
20 Double Unders
20 KB Globelt Squats w/ KB
20 Double Unders

Scaling Options:

DU’s to 2x Singles

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Xtra:

Dumbbell Chest Flyes on Floor 100 Reps in as little as sets possible, use light weight

Wednesday 20140916 Open Class

Posted: September 16, 2014 by ladygrape01 in Uncategorized

helen

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S/S/S:

Make up Monday or Tuesday

otherwise

Power Snatch up to 90% of TM

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lift

 

WOD:

“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings 1.5/1
12 Pull-ups

Scaling Options:

Scale KB from 1.5/1 to 1/.5

Banded pull-ups

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Xtra:

Video courtesy of DavidKingFit.

Med Ball Russian Twist x 50 Total

 

Tuesday 20140915 Open Class

Posted: September 15, 2014 by ladygrape01 in Uncategorized

crossfit_battle_in_the_bluffs_2014-08-31_12-39-52

Another great photo from John Calhoun. We managed to wrangle nearly all of the athletes, judges, and staff from the Battle in the Fall. You’re all amazing! Picture courtesy of John Calhoun. More pictures available at JohnCalhoun.zenfolio.com

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S/S/S:

Back Squat

5×65%

5×75%

5+ x 85%

2 sec Pause Sets 5×3 @ 65%

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

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WOD:

1000m Row
50 Ring Pushup
750 Row
30 Ring Pushup
Row 500m
20 Ring Pushups

Make sure to keep your hands under your shoulders, and your core tight and strong on the ring push-ups.

Scaling Options: 

Ring Pushups – Hand Release Push-Ups

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Xtra:

Pistol Work

Try to make progress no matter where you are at…if someone already has pistols…add weight and/or set a rep record.