2014.08.20

by JJ Christopher in WOD | 1 Comment

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Last call:

Sign up for Saturday’s Beach WOD by the end of the day TODAY! If interest is insufficient, we will cancel it and put the regular classes back on the schedule. It is supposed be in the low 80s on Saturday….

Attention:

Open Gym at 4 pm is canceled today. Evening classes are scheduled per usual.

Strength:

15 min. to accumulate

    • 30 pistols per leg (if scaling: 10 at three different scaling options)
    • 30 strict pull-ups (optional up-scale: 15-20 muscle-ups (ring or bar))

- use as few unbroken sets as possible, i.e.:

- for pistols: as many as possible on one leg before resting and switching to the other

- for pull-ups/muscle-ups: as many as possible in a single set before resting and going back to pistols

 

Conditioning:

“KBelly Remix” (30 min. cap)

5 rounds

    • 400m run
    • 30 wall balls (20/14)
    • 30 kettlebell swings (53/35)

Fran’s Last Dance (Sun. 8/31)

by JJ Christopher in Event | 2 Comments

Sunday, August 31 is the last day of the month and thus your last chance to record a time for the inaugural Workout of the Month. It also happens to correspond with Open Gym….

 

So, whether you’ve already given “Fran” (21-15-9: thrusters (95/65), pull-ups) a go or are still waiting for an opportunity, this will be the time. Call out your friends, challenge your coaches, whatever it takes….just be there! And may the best Fran win!!

2014.08.19

by JJ Christopher in WOD | Leave a comment

IMG_4160Strength:

back squat

    • 3 RM

 

Conditioning:

4 rounds

    • 250m row
    • 10 power cleans (135/95)
    • 10 handstand push-ups

Congratulations Galt Games Summer Classic 2014 Athletes!

by JJ Christopher in Announcement | 1 Comment

Congratulations to each of our Galt Games Summer Classic 2014 athletes who participated in this past weekend’s competition!

 

Here’s how each of our competitors finished:

Allison Deitch (Individual Rx)

    • 17th overall
      • WOD #1: 17th
      • WOD #2: 17th
      • WOD #3: 11th
      • WOD #4: 17th
      • WOD #5: 16th

Moosah Reaume (Individual Masters)

    • 1st overall
      • WOD #1: 1st
      • WOD #2: 2nd
      • WOD #3: 3rd
      • WOD #4: 1st
      • WOD #5: 1st

Cory Miller (Individual Rx)

    • 37th overall
      • WOD #1: 38th
      • WOD #2: 39th
      • WOD #3: 15th
      • WOD #4: 40th
      • WOD #5: 31st

Weekend at Burpees II (Team Scaled) – Andy Banicki, Kyle Dart, Kate Galbraith, Jen Hoffman

    • 7th overall
      • WOD #1: 19th
      • WOD #2: 4th
      • WOD #3: 13th
      • WOD #4: 2nd
      • WOD #5: 4th

 

Final standings can be found here: https://docs.google.com/spreadsheets/d/1De5fg1qSHSs-Th4UiHM8TDAXGKtuE0J4kS0FH3_WyAI/htmlview?usp=sharing&sle=true#

 

Thank you to everyone who made it out to support our athletes. We appreciate it!!!

2014.08.18

by JJ Christopher in WOD | Leave a comment

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D St. Softball Tied for First

Different opponent, same result! D St. grabbed a share of 1st place with a 13-3 win over a previously undefeated team. Jenna made her second strong appearance at the plate and on the field. Dom, Riley, and Hayden were big hitters again.

Strength:

snatch

if you did not attempt a 1 RM last week on Tuesday, 8/12 then

    • 1 RM

else

    • 5×2 @ 75% 1 RM

 

Conditioning:

30-20-10

    • shoulder-to-overheads (95/65)
    • toes-to-bar

- 400m run after each couplet

2014.08.17

by JJ Christopher in WOD | Leave a comment

Yoga: 10:00 am – 11:00 am

Open Gym: 11:00 am – 2:00 pm

FREE Trial CrossFit Class: 11:30 am – 12:15 pm

2014.08.16

by JJ Christopher in WOD | Leave a comment

IMG_4153Conditioning:

21-15-9 (with a partner)

    • overhead squats (135/95)
    • pull-ups

- partner B runs 800m while partner A works sets of 21, switch when both are done. partner B completes sets of 21 while partner A runs 800m.

- 400m runs during sets of 15, 200m runs during sets of 9

- both partners will end up completing 21-15-9 and 800m-400m-200m

Galt Games Summer Classic 2014 Heat Times

by JJ Christopher in Announcement | Leave a comment

Individuals – Saturday, August 16

WOD #1

9:10 am – Allison Deitch

9:26 am – Moosah Reaume

10:29 am – Cory Miller

WOD #2

11:27 am – Allison Deitch

11:44 am – Moosah Reaume

12:49 pm – Cory Miller

WOD #3/4

2:00 pm – Allison Deitch

2:22 pm – Moosah Reaume

3:50 pm – Cory Miller

Women’s Rx Final

?:?? pm

Men’s Masters Final

?:?? pm

Men’s Rx Final

?:?? pm

 

Teams – Sunday, August 17

WOD #1

8:30 am – Weekend at Burpees 2 (Andy Banicki, Kate Galbraith, Jen Hoffman, Brandon Neace)

WOD #2

9:40 am – Weekend at Burpees 2

WOD #3

11:00 am – Weekend at Burpees 2

WOD #4

12:10 pm – Weekend at Burpees 2

WOD #5

1:15 pm – Weekend at Burpees 2

Team’s Scaled Final

?:?? pm

2014.08.15

by JJ Christopher in WOD | 3 Comments

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Reminder:

Let us know if you want to join the DSCF White Sox Social Outing on Saturday, September 13!

Please RSVP by TODAY!!

Strength:

clean & jerk

if you did not attempt a 1 RM last week on Thursday, 8/7 then

    • 1 RM

else

    • 5×2 @ 75% 1 RM

 

Conditioning:

12 min. AMRAP

    • 7 front squats (95/65)*
    • 5 thrusters (95/65)*
    • 3 push presses (95/65)*
    • 2 lateral bar-hop burpees

*same weight/barbell

- add 2 burpees each round

Galt Games Summer Classic 2014 Workouts

by JJ Christopher in Announcement | 1 Comment

Good luck to our D St. competitors:

    • Allison Deitch (Rx Ind.)

    • Cory Miller (Rx Ind.)

    • Moosah Reaume (Masters Ind.)

    • Kate Galbraith (Scaled Team)

    • Jen Hoffman (Scaled Team)

    • Andy Banicki (Scaled Team)

    • Brandon Neace (Scaled Team)

at this weekend’s Galt Games Summer Classic 2014!!!

 

Here are the workouts they’ll be facing:

Individuals

WOD 1

5 minute AMRAP

    • thrusters (Rx: 115/85, Scaled & Masters: 95/65)

- at the beginning of each minute 8/5 (Men’s Rx/Women’s Rx) chest-to-bar pull-ups

- Scaled & Masters will do 10 barbell rows with the same weight as thrusters

 

WOD 2

3 round for max reps

40 seconds each of

    • wall balls (Rx: 20/14, Scaled & Masters: 14/10)
    • toes-to-bar (TTB, weighted sit-up)
    • box jumps (24/20, 20/20)

 

WOD 3

500m row time trial

at the 3 minute mark, the clock will reset for

WOD 4

12-9-6 (5 minute cap)

    • overhead squat (Rx: 95/65, Scaled & Masters: 75/55)
    • lateral bar-hop over burpees

 

WOD 5

max clean and jerk

- performed any time between 8:30am – 3:00pm

- 1 platform appearance, 2 attempts per athlete

- if the first attempt is successful, the athlete may go up in weight but not down if failed

- 2 minute cap on platform

 

Final WOD

TBA

 

Teams

WOD 1 (1 male and 1 female)

6 minute AMRAP

    • 10 chest-to-bar pull-ups (Scaled: thrusters (95/65))
    • 10 lateral burpees over partner (lateral bar-hop burpees)

- partner A completes 1 round before switching

 

WOD 2 (1 male and 1 female – both male and female athletes must be different from WOD 1)

6 minute AMRAP

    • 10 toes-to-bar (Scaled: weighted ab-mat sit-ups with 10 ft. med ball throw (10/10))
    • 10 pistols (overhead squats (75/55))

- partner A completes 1 round before switching

 

WOD 3 (2 males)

5 minutes

    • max snatch

- score is total combined weight

 

WOD 4 (2 females)

5 minutes

    • max clean

- score is total combined weight

 

WOD 5 (2 males and 2 females)

11 minute AMRAP

    • 7 wall balls (Rx: 20/14, Scaled: 14/10)
    • 9 box jumps (24/20, 20/20)
    • 11 calorie row

- partner A completes 1 round before switching

 

Final WOD

TBA

Full details:

https://www.facebook.com/thegaltgames

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