Archive for September, 2014

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. 

.

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

.

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

.

Xtra:

Hold Hip Extension Bridge on Floor 3 x 1 min

Thursday 20140918 Open Class

Posted: September 17, 2014 by ladygrape01 in Uncategorized

photo

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)

.

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

.

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

.

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

.

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

.

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

.

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

.

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

.

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.

 

Monday 20140915 Open Class

Posted: September 14, 2014 by ladygrape01 in Uncategorized

photo-3

photo.PNG-2

Last Thursday was Fran- A gauntlet was thrown, Cookies were offered, everyone kicked some Ass, and PR’s happened! Great job everyone. Mimi ringing the PR bell after Fran. 

.

S/S/S:

Press

5×65%

5×75%

5+ x 85%

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

.

WOD:

Death by:

Alt. Single Arm Dumbbell or Kettlebell Clean & Jerk w/ moderate weight

Scaling Options:

Scale weight appropriately

.

Xtra:

Off

 

Saturday 20140913 0900 Class

Posted: September 12, 2014 by ladygrape01 in Uncategorized

took home 3 of 5 Fisrt Place masters Old Goats

Congratulations to Colonel Donovan Routsis and his team, Old Goats, on getting the masters division First Place in the 2014 at “Who’s the Fittest?” competition on September 6th.  The comp was hosted by CrossFit Ft. Belvoir at the Kawamura Human Performance Center.  35 Teams competed in eight events: Deadlift, Pull Ups, Wall Balls, 1000m partner Row, Box Jumps, Farmers Carry, Prowler Push and Tire Flip. CrossFit Boling, Col Routsis’ new CrossFit home, took 1st place in 3 out of 5 divisions.

.

S/S/S:

Prep for…

.

WOD:

“Hot Shots 19”

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. If you would like to support the families of the Fallen 19, go to HotShots19.CrossFit.com

Six rounds for time of:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters

Scaling Options:

Air Squats – if can’t get dept, to a target

PCs – shoot for 65% of 1RM

Strict PU – Kipping, if no, then ring rowx2

IF no run – 500m row

.

Xtra:

Rest

 

Friday 20140912 Open Class

Posted: September 11, 2014 by ladygrape01 in Uncategorized

crossfit_battle_in_the_bluffs_2014-08-31_16-44-54

A long overdue Congratulations to Haylle Lawrence on her 4th place finish in the Battle in the Fall Competition. 
Picture courtesy of John Calhoun. More pictures available at JohnCalhoun.zenfolio.com

.

S/S/S:

Bench Press

5×75%

3×85%

1+ x 95%

(PR) AMRAP 75%

The last effort should give you a pr on number of reps

.

WOD:

Run 5k

Scaling Options:

If no run, Row 6K

.

Xtra:

100 Tricep Banded Pushdowns in as little as sets as possible

 

Thursday 20140911 Open Class

Posted: September 10, 2014 by ladygrape01 in Uncategorized

fran4letter_thumb

.

S/S/S:

Deadlift

5×75%

3×85%

1 x 95% (PR)

The last effort should give you a PR on number of reps

.

WOD:

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

Scaling Options:

Thrusters: 85/55, or 75/45

Pull-Ups: 2x ring row

.

Xtra:

4×15 Dumbbell Curls with light weight

Wednesday 20140910 Open Class

Posted: September 9, 2014 by ladygrape01 in Uncategorized

photo.PNG

Carl Eitzen got a 175# Snatch for a 5# PR yesterday! 

.

S/S/S:

Make up Monday or Tuesday

or

Hang Clean up to heavy single

The focus on today is technique on the hang clean, big shrug, and quickly pulling under the bar.

.

WOD:

No WOD piece today-

We will spend today working on form and technique in the strength piece today. PR Bell should be ringing!  We also want to make sure you are nice and rested for what we have in store for you Thursday!

 

Tuesday 20140909 Open Class

Posted: September 8, 2014 by ladygrape01 in Uncategorized

S/S/S:

Over Head Press

5×75%

3×85%

1+ x 95%

(PR) AMRAP 75%

.

WOD:

8 Rounds

7 Russian Kettlebell Swings As Heavy Aa Possible

Sprint 200M

1 minute Rest

*Total Time is score 

 

Scaling Options:

If no run, 250M row per sprint

.

Xtra:

Video courtesy of nakaathletics.

Practice Hand Stand Walk Progression

When doing HS walks move from the shoulders, not the arms.