WOD 2/5/14
8 Minutes of Hip/Lumbar/Ankle/Shoulder Mobility
A- WU- 3 Rounds of: 200M Run;90 Seconds Rest Between Rounds
B- 90 Seconds additional ankle mobility + Tabata- Box Jumps (24/20″) (step down is recommended)
C- Power Clean- 10 Minutes To A Heavy Double
D- Conventional DeadLift- 12 Minutes To a perfect set of 3 (functional 3rm)
*E- GHD Sit Up- 8/8/8/8/8; 1 Minute rest between sets (regress to 5×15 abmat sit up when appropriate)
*=If Time Permits
Any 718 ers interested in a little pick up pond hockey in prospect park? We run a game on thursdays and need a few skaters. crossfit kicks your a$$ but doing an hour of wind sprints really kicks your A$$. talk to Slootsky if you are interested we need a few skaters .. Iz, keep up the good programming You are doing your part to keep brooklynites looking and felling like a million bucks .
Thank you for noticing Cahill 🙂 When are you back? We miss you Kiddo!
Oh yeah this picture reminds me of this http://www.youtube.com/watch?v=rL9ihXiFAko
Iz-
I know there are a few of us that were curious when you were going to start programming more intense metcons into the daily workout in preparation for the open (like you had said last year)- there has been a couple weeks now with wod’s having no metcon component at all. Also, will we see any of the old open workouts programmed into the upcoming weeks? I think you know as well as the rest of us that they are cardio burners and I think we may be lacking in that area- just curious. Thanks!
Sorry for not getting back to you sooner Tina,
To answer your question yes, we will begin specific training for Open Sectionals similar to last year. The template we will follow was used by Rudy Nielsen (Outlaw CrossFit/Outlaw Way) to get their team to Regionals. Essentially we are in the Preparatory phase of training. For the first two weeks of February our primary focus is going to be Max Strength and Aerobic Endurance. Mid February we will be converting over to our Competition Phase and our focus will change to Muscular Endurance and Specific Endurance for Open Sectionals. It may seem a little unconventional to not be doing as many Metcon’s right now but this method has been tested and has proven to be successful. If you need additional Aerobic or Anaerobic stimulus try practicing some of the older Open Sectionals WOD’s like 7 Min amrap of Burpees or Taking just a portion of one of the other ones like a 7 Min amrap of 9 deadlift (155/100)/12 HRPU/15 Box Jump (24/20″). Or at Open Bar you could try a 5 Min amrap of Squat Clean + Jerk (165/110). Be creative and test yourself but don’t over do it. If you want more suggestions about how to utilize Open Bar or Program Design let me know and I will do my best to hook you up 🙂
I promise that what ever we are working on is intended to help the majority of our athletes be successful; however the truth is that everyone is different and has individual needs. If there are things that you need to work on come to class on Sunday, I’m going to add about 10-20 Minutes of Goat work every week where you can practice double unders/rowing/running/kipping etc. I hope that I have answered your question thoroughly and have provided some insight into the desired training effect. If you need anything else please let me know when you see me… Holla Sun!! 🙂
A: 3 x 250m row (75% / 85% / 95+%) :57 / :53 / :47
B: Weighted Air Sqt Tabata (45#) – 87
C: 1RM Power Cln – 20kg/45kg/55kg/65kg/75kg/85kg/95kg/105kg (231#)
Only had 10min so really needed to motor thru this. With a little rest could have hit 240 I think.
D: 3RM Axel Deadlift (Neutral Grip) – 25/115/165/205/205/215
E: 5 GHD Sit Up / 8 Good Morning x 5rds – Did 4rds of GHD’s with 10# MedBall and GM’s with a 44# KB.
A- WU – 3 Rounds of: 250m Row: 1:01/:53/:48
B- Tabata – Weighted Air Squat (45#): 82
C- Power Clean – 1 @ 45k/65k/75k/85k/95k(PR)/105k(F) – only PRed because Cory let me lift with him. Thanks bud
D- Axle DeadLift – 3 @ 115/165/205/225/235(kinda sorta)
*E- 5 Rds 5 GHD Sit Up/8 Good Morning
HA! You can lift with me any day. Great job on the PR!
Lmao 🙂
Warm up – 3 Rds of 250m row – 1:07/1:01/1:03
Power clean singles – 36k/41k/46k/51k/56k
Axel Deadlift – 3/3/3 115/125/130
4 Rds of 5 weighted GHD sit ups/ 10 good mornings
A- 250m rows, these were all in the 50-52sec range
B- tabata box jumps: 58
C- Power Clean- 10 Minutes To A Heavy Double
130PR
D- Conventional DeadLift- 12 Minutes To a perfect set of 3 (functional 3rm)
245 w solid form, 275 got a little ugly (1rm=300)
*E- GHD Sit Up- 8/8/8/8/8
First time doing these. I like them.
Late post. Felt off this day, not very happy with the performance.
A) 3Rds 250M Row @100% RPE – 44.5/42.5/44.6
B) Tabata Box Jumps (24″) – 63 – working on bounding, new for me
C) PWC 2Rep – 45/95/135/155/165/165 – did not feel good on this one
D) Deadlift 3Rep – 135/225/275/305/315
E) 5×8 GHD Sit Up
Extra Credit) Pistol practice & HSPUs
2/5/14
A- WU- 500M Row= 1:43 2 80% RPE + PVC Snatch Warm Up
B- Snatch- WU- 3@20/45 + WS- 3@52=65/56=70/60=75/64=80/68=85/+2@72kg=90%
C- Clean & Jerk- WU- 2@50 + WS- 3@63=65/68=70/73=75/77=80/82=85/+2@87kg=90%
D- Front Squat- WU- 3@135 + WS- 4/4@185=70/195=75 + 4@210=80 + 3/3@225lb=85%