Archive for July, 2015

Saturday 20150801 Open Workout

Posted: July 31, 2015 by eweirick in Uncategorized
Alexander WOD
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, GA, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.  He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Photo courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD.

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WOD:

“Alexander”

5 Rounds:

31 Back Squats (135/95)

12 Power Cleans (185/130)

 

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Scaling Options:

 

Scale weight as necessary.

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Xtra:

Roll it out if it’s sore.

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Friday 20150731 Open Workout

Posted: July 30, 2015 by eweirick in Uncategorized

S/S/S:

Deadlift

5, 5, 5+

add 5-10 lbs from 20 July

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WOD:

12 Min AMRAP:

12 Supine Ring Row

12 Ring Push Ups

24 Double Unders

Video courtesy of Freestyle Connection.

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Scaling Options:

Supine RR = Ring Row

Pushup = Knee Push Up

DU = 2:1 Singles

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Xtra:

Reverse Hyper – No weight 3 x 10

Thursday 20150730 Open Workout

Posted: July 29, 2015 by eweirick in Uncategorized

S/S/S:

Seated Box Jump

Set Max height

Review Goblet Squat, KB Thrusters, and KB OH Walking Lunge

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WOD:

21-15-9

Goblet Squat (53/35)

Box Jump (24/20)

5 min break then…

12-9-6

KB Thrusters (35/25)

KB OH Walking Lunges (35/25)

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Scaling Options:

Adjust KB weight as needed for all movements

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ Body Weight

Rest 60 sec

Wednesday 20150729 Open Workout

Posted: July 28, 2015 by eweirick in Uncategorized
Stacie 2015 GamesHuge congrats to Omaha’s own (and friend to TOTF) Stacie Tovar in her 11th place finish at the CrossFit Games.  Always an inspiration to all!

Pics courtesy of CrossFit Games.

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S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 16 July

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WOD:

EMOM x 8:

3 Squat Cleans

Weight determined by athlete

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Scaling Options:

None.

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Xtra:

Either Eccentric Pull-up work for the week or…

Empty Bar Jerk foot work

Tuesday 20150728 Open Workout

Posted: July 27, 2015 by eweirick in Uncategorized

S/S/S:

Prep for WOD

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WOD:

SQT:

3 RFT of:

10 Snatches (95/65)

200 shuttle Run (4 X 50m)

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Scaling Options:

Adjust snatch weight as needed

 

Video courtesy of The CrossFit Games.  If you didn’t get a chance to watch the Teens and Masters perform this WOD during the Games, give it a watch.  Great seeing the future of the sport and living proof that fitness can happen at any age!

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ BW

Rest 60 sec

Monday 20150727 Open Workout

Posted: July 26, 2015 by eweirick in Uncategorized

S/S/S:

Front Squat

5,5,5+

add 5 lbs from 14July

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WOD:

500m Row

2 min rest

20 Strict Pull ups

2 min rest

10 Strict HSPU

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Scaling Options:

Strict PU = Kipping = Banded

Strict HSPU = Kipping HSPU = Piked on box

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Xtra:

Either Eccentric work for the week or…

HS Walk Practice  or scale to Inverted on wall w/ shoulder taps

Banded OH stretch – 2 min per side

Saturday 20150725 Open Workout

Posted: July 24, 2015 by eweirick in Uncategorized

Marco

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Picture and memoir courtesy of CrossFit HQ.

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S/S/S:

Thruster Prep

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WOD:

Marco

3 RFT of:

21 Pullups

15 HSPU

9 Thruster (135/95)

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Scaling Options:

Pull-ups – Ring Rows

HSPU – Inverted to Negative (Pike pushups) – Heavy Seated DB Press

Thrusters by weight

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Xtra:

Foam roll out shoulders/back

Banded stretches for rotators