Archive for August, 2014

Wednesday 20140820 Open Class

Posted: August 19, 2014 by ladygrape01 in Uncategorized

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Coach Kimberly working out at CrossFit 309 in Peoria, IL. 

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WOD:

“Kelly”

5 Rounds For Time:

400M Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Compare to 12/04/2012

Scaling Options:

Run: Row 400m

Box Jumps: Adjust height. Step-ups.

WB: Weight of ball.

Can scale to 3 rounds.

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Xtra:

None

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Attention Coaches and Athletes:

There are two new pages on the site:

1. Coaches Schedule, you can now see who will be coaching and when. Please note coach can change due to availability.
2. Meeting Minutes, where you can stay in the loop on whats happening in TOTF. Also, you can see where you can help out!

 

Tuesday 20140819 Open Class

Posted: August 18, 2014 by ladygrape01 in Uncategorized

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Heartland of America Band, Carl Eitzen, and recent on-ramp grads:, Alex Serwatowski, Alena Zidlicky, Paula Hunt, working out at Crossfit Heartland while on TDY in Grand Island.  

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S/S/S:

Find Bench 5RM

1×10 @ 70% of that weight

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WOD:

15 Min AMRAP:

250M Row

10 Clean & Jerk (135/95)

 

Scaling Options:

C&J: Scale weight appropriately. Not all should do 135#.  (should be able to do the first set of 10 reps with little problem)

Row: Run 200m if unable to row.

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Xtra:

Dumbbell Row 2x Max Reps @ half your body weight, use straps

Monday 20140818 Open Class

Posted: August 17, 2014 by ladygrape01 in Uncategorized
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Congratulations to Jeff and Heather Hart on the birth of their beautiful daughter Harper! 

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S/S/S:

Find Back Squat 5RM

1×10 @ 70% of that weight

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WOD:

15 Rounds:

10 24/20 Box Step Ups

5 Hand Release Push Ups

Scaling Options:

Box Step Ups:  Adjust height of box. Can use stacked plates for those needing lower than 20”.

HRPU: Regular push-ups. Go to knees. Because of the low # of reps, do not use banded assistance.

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Xtra:

Weighted 3/4 GHD 4×15 @ 25/10

Saturday 20140816 @ 0900

Posted: August 15, 2014 by ladygrape01 in Uncategorized

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Picture courtesy of CrossFit Fort Brag. 

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WOD:

 “31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (12ft. ascent)

11 Box Jumps (30/24″)

Scaling Options:

-Thrusters 135/95, 115/65

-10 Ring Rows per Rope climb

-24/20” box Jumps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will  constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

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Xtra:

 Roll Out

Friday 20140815 Open Class

Posted: August 14, 2014 by ladygrape01 in Uncategorized

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Congratulations to AFWA for winning the 2014 Intramural Softball Championship! Nice shirt Coach John! 

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S/S/S:

Floor Press

5×60%

5×65%

5×70%

Percentage is based off of the new 2RM you set last week.

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WOD:

3 Rounds For Time

(KB 1.5/1)

10 Kettle Bell Russian Swings

10 Alternating one hand Kettle Bell Swings

10 Kettle Bell American Swings

10 Alternating Kettle Bell Snatch

10 Kettle Bell Goblet Squats

Scaling Options:

KB- if heavy go to 1/.5

If too much work, cut to 7 of each.

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Xtra:

10 min AMRAP of

alternating single arm KB rows.

Put free hand on box for stability.

(1.5/1)

Thursday 20140814 Open Class

Posted: August 13, 2014 by ladygrape01 in Uncategorized

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S/S/S:

Sumo Deadlift

5×60%

5×65%

5×70%

 

Percentage is based off of the new 2RM you set last week.

Post weight to comments/ LogWOD

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WOD:

Run 200m

50 Walking Lunge

Run 200m

40 Box Jumps

Run 200m

30 HRPU

Run 200m

20 Burpees

Run 200m

10 Pull-ups

Post time to comments/ LogWOD

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Xtra:

4 sets:

10 Hollow Body to Tuck

*Rest as needed between Sets

2 sets:

Max L-Sit Hold

*Rest as Needed

Wednesday 20140813 Open Class

Posted: August 12, 2014 by ladygrape01 in Uncategorized

S/S/S:

Make up Monday or Tuesday

Otherwise work your Goat Locker

Pistols

Double Unders

Muscle Up

Post weight to comments/ LogWOD

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WOD:

5 Rounds

10 Hand Release Push-Ups

1 Sandbag Get-up

100m Sprint w/ Sandbag

Rest 3 minutes

Run 100 meters

5 burpee muscle-ups

5 Overhead Squat with 45/25# plate

Scaling Options-

W: 25/10# plate

No MU: Burpee chest to bar

No PU: Burpee jumping Pull-up

Post time to comments/ LogWOD

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Xtra:

3 Rounds:

Max rep  banded straight arm pullovers

Tuesday 20140812 Open Class

Posted: August 11, 2014 by ladygrape01 in Uncategorized

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A great big TOTF Happy Birthday to Coach Bryan!

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S/S/S:

Push Press

5×60%

5×65%

5×70%

 

Percentage is based off of the new 2RM you set last week.

Post weight to comments/ LogWOD

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WOD:

21-15-9 Dumbbell COMPLEX

For time:

8 Dual Dumbbell deadlifts

7 Dual Dumbbell cleans

6 Dual Dumbbell push press

8 Pull-ups

7 Chest-to-bar pull-ups

6 Bar muscle-ups

6 Dual Dumbbell deadlifts

5 Dual Dumbbell cleans

4 Dual Dumbbell push press

6 Pull-ups

5 Chest-to-bar pull-ups

4 Bar muscle-ups

4 Dual Dumbbell deadlifts

3 Dual Dumbbell cleans

2 Dual Dumbbell push press

4 Pull-ups

3 Chest-to-bar pull-ups

2 Bar muscle-ups

 

Scaling Options-

Use a moderate weight DB.  Weight will be by feel.

No MU: Change pattern to Pull-up, chest to bar, Burpee chest to bar

No PU: Change Pattern to

Hand release push-up, Burpee, Burpee Jumping Pull-up

Post time to comments/ LogWOD

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Xtra:

Lat Stretch

Roll out Back

Recover

Monday 20140811 Open Class

Posted: August 10, 2014 by ladygrape01 in Uncategorized

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Dave Erickson hitting up Rouge while in Ohio. 

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S/S/S:

Front Squat

5×60%

5×65%

5×70%

 

Percentage is based off of the new 2RM you set last week.

Post weight to comments/ LogWOD

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WOD:

4 Rounds For Time

400m Run

40 Double Unders

400m Row

 

Scaling Options-

3x singles with 5 mins post workout DU practice

 

Post time to comments/ LogWOD

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Xtra:

Video courtesy of USTacticalSD.

5×5 Curtis P

Start light, increase weight each rep

Saturday 20140809 @ 0900

Posted: August 8, 2014 by ladygrape01 in Uncategorized

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The PR Bell is up and ready to be rung!

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WOD:

21-15-9 Complex

For time:
8 deadlifts, 155/115.
7 cleans, 155/115
6 snatches, 155/115
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155/115
5 cleans, 155/115
4 snatches, 155/115
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155/115
3 cleans, 155/115
2 snatches, 155/115

4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Post time to comments/ LogWOD