2015-03-20 Wod

Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

2015-03-19 Wod

10min AMRAP

[Buy in: 20 KTE]

20 Unbroken DU (40 ub SU)

10 KB Swings (Russian), 32/24 kg

5 HSPU

Rest 2min

2min AMRAP DU (SU)

2015-03-18 Wod

9 x 1:30

4 Thrusters, 135/95#

5 DL, 135/95#

9 Box Jumps, 24/20”

RRT

Finisher: 2min Pigeon Stretch each leg

2015-03-17 Wod

7 Rounds of the Following:

1st	A: 2 x 3 Pos. Power Snatch	B: Rest
2nd	A: Forearm Plank (Rx+: High Plank)	B: 5 Burpees Over Partner
3rd	B:  2 x 3 Position Power Snatch	A: Rest
4th	B: Forearm Plank (Rx+: High Plank)	A: 5 Burpees Over Partner

Weight for snatch dependent on form

Finisher: 100 Partner WAMSU, 20/14# (both do 100, but pass the ball every rep so each person is doing 50 weighted and 50 unweighted sit ups)

2015-03-16 Wod

14min AMRAP

6 Strict Pullups (Rx+: 10 CTB)

8 Ball Slams, 50/35#

6 OHL, 50/35#

200m Sprint

Finisher: 2min Couch Stretch on each leg

Sunday Outline: 3/16-3/22

Mon: CTB, Ball Slams, OHL, Sprint
Tues:  Partner Wod w/ 3 Position Snatch + AMSU Finisher
Wed:  Thrusters, DL, Box Jumps + Pigeon Stretch Finisher
Thurs: DU, KBS, HSPU, KTE + DU Finisher
Fri: CF Games Open Workout 15.4
Sat: depends on Fri
Sun: 300p 15.4 retest!

Party next week after the 15.5 retest and don't forget to submit your scores before 730p Monday night!

Good Stuff:

The Confidence Conundrum

Action Park is Back!

Its for every body

2015-03-14 Wod

2015-03-13 Wod

CrossFit Games open Workout 15.3

2015-03-12 Wod

4 Rounds

400m Hill

10 TTB*

2 TGU, 75/55#

*10 Ball Slams, 50/35# each drop off bar

2015-03-11 Wod

3 Rounds

3min: 200m Sprint + 10 SLDHP, 75/55# + Max OHS, 75/55#

1min: KB Swings (Hybrid), 28/20 kg

1min: Burpees

1min: Rest

Finisher: 10 manmakers, 35/15# (as quickly as possible)

2015-03-10 Wod

250M Row

20 WAMSU, 45/25#

15 Thrusters, 115/80#

10 Box Jumps, 30/24”

5 HSWU

10 Box Jumps

15 Thrusters

20 WAMSU

250m Row

Rest 5min

8-6-4-2

Box Jumps, 24/20”

16-12-8-4
Wallballs, 20/14#

2015-03-09 Wod

18min AMRAP

A: 100m Sprint +1 Rope Climb(TK)

B: Max DL @ 65%

C: 60 DU (100 SU), RRT

Finisher: 200 Flutter Kicks

Sunday Outline: 3/9-3/15

Mon: Team DL, DU, Rope Climb + flutter kick finisher
Tues:  Row, AMSU, Thrusters, Box Jumps, HSWU & WB
Wed:  SDLHP, OHS, KBS, Burpees, Rest + finisher
Thurs: TTB, TGU, Slam Ball
Fri: CF Games Open Workout 15.3
Sat: depends on Fri
Sun: 300p 15.3 retest!

Dress warm this week and don't forget to submit your scores before 730p Monday night!

Good Stuff:

A CrossFit Story

I agree with every. single, one. of. these reasons

Info on why wrist wraps are worth having so you can get in on the group wrist wrap purchase through StrengthWraps.com

2015-03-07 Wod

18-14-10-6-2
OHL, 35/15#
Ball Throws, 50/35#
AMSU

EMOM: 4 Burpees

Finisher: 2x Max Pushups

2015-03-06 Wod

CF Games Open Workout 15.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Etc., following same pattern

2015-03-05 Wod

10min to work to a Heavy Power Clean then

EMOMx20

Odd: 30sec Plank

Even: 5 Power Clean @ 75% of the 10min

2015-03-04 Wod

6 Rounds

24 DU

6 Burpees

16 MBC, 20/14#

4 Hurdles, 30/24”

8 TTB

2 Manmakers, 55/35#

2015-03-03 Wod

1RM based on lift for Smolov Jr

or

2RM Thruster

then

"Delta"
5min AMRAP
5 Ground to OH, 115/75#
7 Burpee Over Box
9 KB Swings (USA), 24/16 kg

Rest 1min then

"Alpha"
5min AMRAP
5 Burpees
7 Box Jumps
9 AMSU

2015-03-02 Wod

1RM based on lift for Smolov Jr

or

2RM Thruster

then

“Baseline”

500m Row
40 Air Squats
30 AMSU
20 Pushups
10 Pullups

Compare to 2014-08-11

Sunday Outline: 3/2-3/8

Mon: 1RM Retest or Heavy Thruster + Row, Air Sq, AMSU, Pushup, Pullup
Tues:  1RM Retest or Heavy Thruster + Ground to OH, Burpee Box Jump, KB Swings, AMSU
Wed:  DU, MBC, Hurdles, TTB, Manmakers + flutter kick finisher
Thurs: Plank and Clean
Fri: CF Games Open Workout 15.2
Sat: depends on Fri
Sun: 300p 15.2 retest!

Last chance to register for the Open and pick a team: CrossFit Veracity AM or CrossFit Veracity PM. And don;t forget to submit your scores before 730p Monday night!

Good Stuff:

Five tips to compete at your best

Third World Squat

Funniest Tweets about NYC in the winter

Sunday Outline: 2/23-3/1

Mon: Mobility + FGB
Tues:  Strength + Bear Complex benchmark
Wed:  Strength + Burpee Box Jump benchmark
Thurs: Strength + Karen Bday partner wod
Fri: CF Games Open Workout 15.1
Sat: depends on Fri
Sun: 530p Open Gym (next 4 weeks at 300p!)

Lifestyle Challenge Log - Week 7

Good Stuff:

US about to drop decades old warning against cholesterol

One Stupid Tweet

Can't wait for spring weather!

Sunday Outline: 2/16-2/22

Mon: Strength + Burpee TTB
Tues:  Strength + Box Jump, STO
Wed:  Strength + Team Row
Thurs: Strength + WB, Ring Dips
Fri: Strength + TGU, KTE, DB Snatch
Sat: Strength + Pullups, DU
Sun: 530p Open Gym

Lifestyle Challenge Log - Week 5
Lifestyle Challenge Log - Week 6

Good Stuff:

Kevin Ogar Update

Are you a judgey mom?

Pete Carroll explains ill-fated call in Superbowl XLIX

Sunday Outline: 2/9-2/15

Mon: Strength + KB, Power Clean + 1min finisher
Tues:  Strength + OHS, CTB + 1min finisher
Wed:  Strength + DL, DU + shoot through finisher
Thurs: Strength + L-sit + hollow body rocks finisher
Fri: Strength + MBC, pushup + flutter kick finisher
Sat: IGYG Burpee, OHL, Box Jumps, WAMSU partner wod
Sun: 530p Open Gym

Lifestyle Challenge Log - Week 5

Good Stuff:

Sleep Duration Changes

Who's the Bigger Loser?

Potty Humor

Sunday Outline: 2/2-2/8

Mon: Strength + Ball Slam, Power Snatch, HSWU Repeat + finisher
Tues:  Strength + HSPU, ball throw, DU + plank finisher
Wed:  Strength + Clean complex, burpees + good morning finisher
Thurs: Strength + SDLPH, TTB + child's pose finisher
Fri: Strength + partner zercher hold wod
Sat: Strength + DL, CTB, WB + amsu finisher
Sun: 530p Open Gym

Lifestyle Challenge Log - Week 4

Good Stuff:

Be more human

First grader finds out friend has cancer

Champion gymnast

Sunday Outline: 1/26-2/1

Mon: Heavy DL, Box Jumo, HSPU + leg raise finisher
Tues:  Ball Slam, Power Snatch, HSWU, Burpee + pendlay row finisher
Wed:  OHS + push, pull, OHL + TTB finisher
Thurs: HPC, WB + Superman finisher
Fri: Core Work + Thruster, DU + hollow body finisher
Sat: Team Wod of KB, Row, TGU
Sun: No Open Gym

If you are a member and did not get the email blast, please email me and let me know

Lifestyle Challenge Log - Week 3

Good Reads:

Pour water on your bacon

Why you shouldn't set the rower to 10

Best and worst fitness magazines

Sunday Outline: 1/19-1/25

Mon: Strength (see below) + Row, Thruster + AMSU finisher
Tues:  Strength + Burpee, CTB, Power Clean + L-sit finisher
Wed:  Strength + DU, Snatch
Thurs: Strength + TTB, KB Swing + HSWU finisher
Fri: Strength + Plank, Ball Slam + Pushup finisher
Sat: Magdalena's 22nd birthday Wod. Mainly cleans and squats and a new movement
Sun: 530p Open Gym

There will be an opportunity to find new maxes every day this week for what you have been working on for the past 12 weeks. Don't jump right into that 1RM attempt. Use one day to find a 3RM or a 5RM, take a day off, then go for the 1RM on another day. Looking forward to seeing all the ridiculous PRs this week!

Lifestyle Challenge Log - Week 2

Good Reads:

Why she's glad she gained 20 pounds but dropped a pant size

Working out when sick?

Carl Smith, what an honorable yogi