Archive for June, 2014

Tuesday 20140701 Open Class

Posted: June 30, 2014 by ladygrape01 in Uncategorized

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Kim Dewitt working out at CFO with Karen Wattier this weekend. Good luck at the Games Karen! 

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S/S/S:

Press(% based off your 2RM)

3×80%,

3×85%,

3×90%,

65% x Max reps

Post Weight to comments/ LogWOD

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WOD:

15 Min AMRAP:

5 Power Snatches (135/95)

10 Toe2Bar

15 Burpees

Post round to comments/ LogWOD

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Xtra:

200m Farmer’s Carry using dumb bells. Go heavy.

If you finish the entire 200m in one take, go up in weight and go again.

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Homework (done on your own outside of class):

Mash Forearms – 2 min per

Back Extension 2×20

Only move trunk, not hips. Video courtesy of Rouge.

Monday 20140630 Open Class

Posted: June 29, 2014 by ladygrape01 in Uncategorized
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 Congratulations to the newest Onramp graduates! We look forward to seeing you all in the open classes! 

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S/S/S:

High Bar Back Squat

3×80%

3×85%

3×90%

65% x Max Reps

Use your 2RM number to base your percentages off of.

Post weight to comments/ LogWOD

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WOD:

4 Rounds For Time:

30’ Bear Crawl

400M Run

30’ Backwards Bear Crawl

Post time to comments/ LogWOD

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Xtra:

5 Rounds, each for time

X- Drill

video courtesy of King Sports Training

The X-Drill simulates the agility used in a football play; change of direction, change of footwork, change of angle.

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Homework (done on your own outside of class):

Heel cord Mash – 2 min each leg

Lateral lunge 10 per leg, SLOW

 

Saturday 20140628 No Class

Posted: June 27, 2014 by ladygrape01 in Uncategorized

Due to base training, Saturdays class has been cancelled.

 

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With class being cancelled, this would be a great opportunity to support CrossFit Games competitors Karen Wattier and Kyle Kasperbauer. It’s a fun way to get involved in the community and help local athletes. All proceeds go to getting Karen and Kyle to Carson, CA! For more information go to CrossFitOmaha.com .

 

Friday 20140627 Open Class

Posted: June 26, 2014 by ladygrape01 in Uncategorized

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A great big TOTF Happy Birthday to Brooke Bynum (on Saturday)! Birthday burpees! 

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S/S/S:

Bench Press

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Base weight % off your 2RM from 11 June

Max reps = go until form breaks down, but not past that.

Post weight to comments/ LogWOD

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WOD:

21-15-9

Ring Hand Stand Push-Ups

Box jumps (30/27)

Post time to comments/ LogWOD

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Xtra:

Team Challenge

Max Time Plank Hold

When fail, conduct 1 Air Squat every 5 seconds until all athletes are no longer planking

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Homework (done on your own outside of class):

30 seconds on 10 off for 4 rounds of

Doorway stretch

Alternating arms banded shoulder stretch

Thursday 20140626 Open Class

Posted: June 25, 2014 by ladygrape01 in Uncategorized

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Make sure to get one of our new shirts! 

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S/S/S:

Deadlift

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Max reps = go until form breaks down, but not past that. Flat backs folks!

Last 2 rep max set June 12th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

For Time:

3 Power Clean & Jerk (70% 1RM)

50 Double Unders

3 Power Clean & Jerk (70% 1RM)

40 Double Unders

3Power  Clean & Jerk (70% 1RM)

30 Double Unders

3 Power Clean & Jerk (70% 1RM)

20 Double Unders

3 Power Clean & Jerk (70% 1RM)

10 Double Unders

Post time to comments/ LogWOD

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Xtra:

4 rounds of

4 Cannella Cross

4 Jerk Balance 50-60% of 1RM

Videos courtesy of Waxman’s Gym.

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Homework (done on your own outside of class):

2 Rounds each side of

30 second couch stretch

30 second hamstring stretch

30 second calf stretch

Wednesday 20140625 Open Class

Posted: June 24, 2014 by ladygrape01 in Uncategorized

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Part of the 0600 class digging deep to get the ring pushups done this morning.

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S/S/S:

Make up Monday or Tuesday

(remember this formula when figuring out weights to use; Weight X Reps X .0333 + Weight = Theoretic one rep max. Use the 2RM you set two weeks ago in these lifts)

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Speed under the bar! Video courtesy of Rouge.

Snatch from the hang (above knee)

10 EMOM x 2 reps

Shoot for 50-60% of 1RM

Last 2 rep max set June 10th.

Post weight to comments/ LogWOD

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WOD:

As Many Rounds As Possible In 12 minutes of:

10 Alternating KB Snatches (1.5/1)

10 Chest-to-Bar Pull-Ups

100m Shuttle Run (50M down, 50M back)

Post rounds to comments/ LogWOD

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Xtra:

10 Rounds

Supine to 25m Sprint

Start tom laying on your back, get up quickly and then immediately into a sprint. Video courtesy of WillPrepareFitness.

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Homework (done on your own outside of class):

Roll out Quads, Hamstrings, Calves, Heel Cord – 10 minutes

Distracted overhead banded stretch – 2 minutes aside

Tuesday 20140624 Open Class

Posted: June 23, 2014 by ladygrape01 in Uncategorized

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Coach Jason with Coach Rick Bucinell, Olympic coach at Crossfit Adaptation, after 4 grueling hours of Olympic lifting. Rick has 4 world masters championships and has been competing for over 11 years.

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Coach Jason with Coach Rebekka Ellman at CrossFit MPH.  MPH is the home of games athlete/competitor Christy Adkins.

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S/S/S:

Press 

5x 75%, 

5x 80%, 

5x 85%, 

60% x Max reps

Keep legs locked out, No dip/drive. Max reps = go until form breaks down, but not past that!

Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

Partner WOD:

Teams of 2 complete:

200 Ring Push Ups for Time

WOD starts with partner 1 on a set of rings, partner 2 on the track.  At Go, partner 1 starts ring dips, other partner runs a 400M run.  Partner 1 keeps doing Ring Push ups until partner 2 finishes 400M run.  They switch spots, partner 2 now does ring push ups while partner 1 runs a 400M run.  They keep switching until they reach 200 ring push ups

Post time to comments/ LogWOD

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Xtra:

Video courtesy of Beyond Strength DC.

3 Rounds

– Inch worm to plank

– 10 alternating One Arm Ab Plank Reaches

– 10 High to low plank (hands to elbow and back)

– Inch worm to standing

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Homework (done on your own outside of class):

4 Rounds

– 2 x 30 second alternating shoulder stretch

– 2 x 30 second alternating banded lat stretch

– 2 x 30 Triceps stretch