Archive for January, 2015

Saturday 20150131 Open Workout

Posted: January 30, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WoD

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WOD:

CplRyanMcGhee_th

Picture courtesy of CrossFit.com.

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

McGhee

30 Min AMRAP:

5 Deadlifts (275/195)

13 Push Ups

9 Box Jumps (24/20)

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Scaling Options:

DLs – Shoot for 80% of 1RM

Push Ups- on knees on up

BJs – 20/16

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Xtra:

Hang from pull up bar – 2 min total

Doorway stretch – 1 min per side

Heel Cord mash – 2 min per

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Friday 20150130 Open Workout

Posted: January 29, 2015 by eweirick in Uncategorized

S/S/S:

KB Mechanics Practice

– Russian Swing

– American Swing

– One Hand Swing

– Alternating One Hand Swing

Video courtesy of CrossFitHQ. There are 8 videos in the series, check them all out.

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WOD:

Death by Russian Kettlebell Swing (2/1.5 pood)

– Min 1, complete 3 burpees, 1 swing

– Min 2, complete 3 burpees, 2 swings

– Min 3, complete3 burpees, 3 swings,

– Etc…

When you fail, finish the work, then rest the remaining next minute.  Complete 3 Burpees every minute until everyone fails

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Scaling Options:

Scale the KB accordingly, but keep it on the heavy side.
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Xtra:

Reverse Hypers – 3×15 @ moderate weight

Roll Out forearms and T-spine

Thursday 20150129 Open Workout

Posted: January 28, 2015 by eweirick in Uncategorized

S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 12 Jan

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WOD:

7 Min AMRAP

20 Air Squats

20 Double Under

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Scaling Options:

Singles 3:1
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Xtra:

3 Rounds not for time:

2 Rope climbs

8 L-PullUps

16 GHD sit ups

Focus on form

Wednesday 20150128 Open Workout

Posted: January 27, 2015 by eweirick in Uncategorized

S/S/S:

Max Height Box Jumps (15 mins)

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WOD:

Video Courtesy of CrossFitHQ

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Open WOD 14.4

Rounds and Reps in 14 min of…

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

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Scaling Options:

Toes 2 Bar -> Dead hang Knees to Elbow

Wall Ball to weight/Height

Cleans to weight

Muscle-up -> Pull-up -> Ring Rows

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Xtra:

30 sec Elbow 2 Instep hold (both sides)

Pigeon Pose on the ground – 2X30 sec per side

Cobra pose – 2 min

Tuesday 20150127 Open Workout

Posted: January 26, 2015 by eweirick in Uncategorized

S/S/S:

Bench Press

5, 5, 5+

add 5 from 15 Jan

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WOD:

WWI – WoD 1 Mod

10 Min AMRAP

Max Reps Hang Power Clean (185/135)

100m Sprint

When you drop the Hang, you do the sprint.

Score: Number of Hang Power Clean

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Scaling Options:

Scale Weight to 135/95 or as appropriate
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Xtra:

Pick a weakness and spend 10-20 minutes working technique.

Monday 20150126 Open Workout

Posted: January 25, 2015 by eweirick in Uncategorized
Kim Level 2
Coach Kim was working on getting her Level 2 this last weekend. Awesome work! CAN!

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S/S/S:

Prep for WoD

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WOD:

On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers, Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Lumber Jack 20 (40 Min Cut-Off)

20 Deadlifts (275 lbs)

Run 400m

20 KB swings (2 pood)

Run 400m

20 Overhead Squats (115 lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″)

Run 400m

20 DB Squat Cleans (45 lbs each)

Run 400m

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Scaling Options:

Row 500 vice Run 400

Weights to ability

C2B Pullups -> Chin over Bar -> Ring Rows (no jump/no bands)

Box Jump to Height

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Xtra:

High Five and encourage others to finish!

Stretch it out!

Friday 20150123 Open Workout

Posted: January 22, 2015 by eweirick in Uncategorized
10275366_10100640386033683_7513300465846188753_o
Happy Birthday Shadow Coach Andrew Klein!

 

S/S/S:

GSLP— Deadlift

5, 5, 5+

add 5-10 from 9 Jan

WOD:

5RFT:

250m row

3 deadlifts

5 power clean

7 push press

 

Scaling Options:

If too heavy, drop 10%

 

Xtra:

Reverse hyper

Hang from rings x 2 min

Roll out posterior chain x 2 min