The Jerkstore Called

by admin in WOD | 9 Comments

I’ve run out of good pics of you guys so here are some emoticons to tide you over:

:) (happy face) 😀 (very happy face)

}:) (devil face) :{ (mustachioed face)

}:{) (mustachioed devil face – this one doesn’t really exist but i like the idea of it)

V.v.V (a crab)

3 RM push press

once a 3 RM push press is reached, continue to add weight, working up to a 1 RM jerk

 

WOD:

2 rounds

    • 25 pull-ups
    • 25 push-ups
    • 25 sit-ups
    • 25 squats

 

Post 3 RM push press, 1 RM jerk, and WOD time to comments.

Compare to 9/17/2012.

You don’t know squat

by admin in WOD | 1 Comment

Anna C., Sophia K, and Jon K. reppin out push presses during last week’s Fight Gone Bad.

Look forward to seeing this one come back around in a few months!!!

5 RM back squat

 

WOD:

20 min. AMRAP:

    • 1x power snatches (115/85)
    • 2x box jumps (24/20)
    • 3x unbroken double-unders

where x=1 in round 1, x=2 in round 2, etc.

 

Record weight and score to comments.

Row, row, row your WOD gently down the box

by admin in WOD | Comments Off on Row, row, row your WOD gently down the box

Hanna B., Brandon A., and Justin K. killin the push press portion of Fight Gone Bad!

8 sets of 2 min. rowing intervals to accumulate total meters:

Rx: 4500m

Intermediate: 4000m

Beginner: 3500m

 

Burpee penalties for coming up short:

Rx: 1 burpee for every 20m short of 4500m

Intermediate: 1 burpee for every 10m short of 4000m

Beginner: 1 burpee for every 5m short of 3500m

 

Post total meters to comments.

You know the drill….Division Ale House for brunch after the 10 am WOD!

Meet us at the box at 11 am or see you there around 11:30 am.

Deconstructed Snatch

by admin in WOD | 5 Comments

1 RM snatch complex of:

    • 3 hang power snatches
    • 2 overhead squats
    • 1 hang squat snatch

 

WOD:

7 hang power snatches (95/65)

7 overhead squats (95/65)

7 snatch balances (95/65)

7 hang squat snatches (95/65)

 

Post 1 RM and WOD time to comments.

No Splitsies, No Takesies Backsies

by admin in WOD | 5 Comments

Justin V., Joey V., Tim S., and Dan S. getting after SDHPs in yesterday’s Fight Gone Bad

ATTENTION: Tonight, a friend of mine and former CrossFit trainer colleague of mine, Jessica Kuist, will be coaching the 5:30 pm and 6:30 pm classes. She is an excellent CrossFitter and an even better coach! Pretty much she rocks. SO, if you’re tired of my boring classes (what am I saying? of course you’re not!) or you just want to get a feel for other coaching styles, come on out to one of Jess’s classes tonight at 5:30 or 6:30 pm!

Oh, did I mention it will be a FREE WOD to members? LET’S SHOW JESS A GOOD TIME!

 

1 RM complex of 3 hang power cleans, 3 power or squat jerks (no split jerks)

 

WOD:

12 min AMRAP

    • max double-unders in the first minute
    • max knees to elbows in the second minute
    • max burpees in the third minute
    • rest in the fourth minute
    • repeat

Score is total reps.

 

Post 1 RM and score to comments.

It’s like a. . . .Fight Gone Bad

by admin in WOD | 14 Comments

More happy bottom-to-bottom squatters!

Pictured above from left to right: Allison D., Sara M., Doug M., Dave S., Amanda M.

ATTENTION: Tomorrow night, a friend of mine and former CrossFit trainer colleague of mine, Jessica Kuist, will be coaching the 5:30 pm and 6:30 pm classes. She is an excellent CrossFitter and an even better coach! Pretty much she rocks. SO, if you’re tired of my boring classes (what am I saying? of course you’re not!) or you just want to get a feel for other coaching styles, come on out to one of Jess’s classes Thursday night at 5:30 or 6:30 pm!

Oh, did I mention it will be a FREE WOD to members? LET’S SHOW JESS A GOOD TIME!

 

*** PLEASE arrive to class at least 10 minutes early today as we will be running this WOD in two heats and will need all the time we can get. ***

 

“Fight Gone Bad”

3 rounds, one minute at each station counting total reps of:

    • wall balls (Rx: 20/14 Int: 14/12 Beg: 12/10)
    • SDHPs (Rx: 75/55 Int: 65/45 Beg: 55/35)
    • box jumps (Rx: 20/20 Int. 20/20 Beg: 20/16)
    • push presses (Rx: 75/55 Int: 65/45 Beg: 55/35)
    • row for calories

rest one minute between rounds

 

Post total score to comments.

HOLY CATS! 11 out of the 23 (47.8%) athletes who performed yesterday’s WOD did so Rx’d!!! That is an incredible amount. Keep challenging yourselves, guys – I love it!

The Jerk Store Called, They’re Running Out of You

by admin in WOD | 3 Comments

Look at these happy campers sitting at the bottom of their active squats during the “rest” period of the Tabata bottom-to-bottom squats. This must have been round 1….

Pictured above, from left to right: Ro A., Richard B., Frank L. Justin V., Jupe S.

WOD:

10-9-8-7-6-5-4-3-2-1 front squats (95/65)*

1-2-3-4-5-6-7-8-9-10 jerks (95/65)*

row 200m after each round

*use the same bar for front squats and jerks

 

Post times to comments.

Go for it! Connect 4 (Tabatas)!

by admin in WOD | 2 Comments

WOD:

Tabata bottom-to-bottom squats (sit at the bottom of a squat during the 10 second rest period)

Active Rest Tabata – lower body stretch

      • pigeon stretch (both sides)
      • couch stretch (both sides)
      • hip flexor stretch (both sides)
      • hamstring stretch (flat back and rounded back)

Tabata pull-ups

Active Rest Tabata – lat stretch

      • kneeling chest-drop w/ hands on box (twice)
      • bent over lat stretch w/ same leg back-sweep (both sides)
      • rounded back lower lat stretch (both sides)
      • overhead lat stretch on the rig (both sides)

Tabata push-ups

Active Rest Tabata – pec/shoulder stretch

      • door frame 90 degree pec stretch (both sides)
      • reach-back anterior delt stretch (both sides)
      • cross-body posterior delt stretch (both sides)
      • PVC posterior delt twist (both sides)

Tabata sit-up to stand ups (sub: ab-mat sit-ups)

 

Post total reps to comments.

Check out this article about how ketogenic (high-fat, low-carb) diets may help fight cancer. Even more evidence against the typical Western diet.

Can a High-Fat Diet Beat Cancer?

Deadlift, Double-Under Doozy

by admin in WOD | 3 Comments

1 RM deadlift

 

WOD:

max rep deadlifts at 60% 1 RM deadlift without resting at the bottom then double-unders

Rx: 4x DUs

Int: 3x DUs

Beg: 2x DUs

repeat for 12 min.

Score is total number of deadlifts.

 

Post 1 RM, total deadlifts, and WOD weight to comments.

The Aftermath

by admin in General | Comments Off on The Aftermath

Thanksgiving got you feeling like this? Don’t fret. We’ll be back at it tomorrow morning with regularly scheduled Saturday classes!