Monthly Archives: December 2015

Thursday 12/31

for time:
80 air squats
200m run
70 lunges
200m run
50 pushups
200m run
30 slam ball, 30/20#
200m run
10 HSPU
200m run
30 toes-to-bar
200m run
50 overhead lunges, 25/15kg
200m run
70 situps
200m run
80 burpees

40 minute time limit.

Post time to comments!

LUCKY #8

8 min AMRAPs, 8 reps each:

#1:
push-up
pull-up/ring row
OH lunge

#2:
goblet squat
push press
KBS

#3:
hollow rock
arch-up
hip thrust

400m run buy-in for each AMRAP

++++

The Sink Stretch

by Andrea V

We are about to start a long cycle in still ring work, so the more you do this stretch, the better!

Let’s improve your shoulders’ range of motion. Specifically shoulder extension, important for dips, skin-the-cats, german hangs, and all overhead positions (snatch, jerk/push press/jerk, handstands), etc.

One way we can help this is by doing the sink stretch:

As seen in the video, a great place to do this is on our parallel bars. Standing in front of the bar, turn away and place your hands on top of the bar behind you. Once you are in that position, lock in your shoulders down and back, widening your chest, and elongating your neck! Hold that position in your upper body, split your legs, and lunge down to control the stretch through the front of your shoulders. You are sinking (get it?!) into the stretch.

Not only will you improve range-of-motion in your shoulders, but the surrounding and supporting tissues like the chest, biceps, biceps tendon, and more. Usually you’ll feel it in the area holding you back. Keep practicing to improve!

You can also use a racked barbell for this stretch, but make sure you are on the back side of the rack so that when you sink down you don’t pull the bar off the J-hooks!

Happy Sinking! 😉

Wednesday 12/30

establish a 1RM press
establish a 1RM push press
establish a 1RM jerk

then

“PANIC BREATHING”

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Post results to comments!

SNATCH
– work the snatch up (in singles) to 85% of 1RM + 2-4kg
– drop 50% for cycling power snatches

POWER SNATCHES
– 1×5, 1×10, 1×15
– 2:00 rest
– target 2.5kg increase/week

2 PUSH PRESSES + 2 POWER JERKS
– build to 65% of 1RM CJ* + 2-4kg
– 5×1 across
– 2:00 rest

BACK SQUAT
– build up (in singles) to 90% of 1RM + 2-4kg
– drop 15kg (20kg if above 150kg), then 2×5
– 1:30 rest

3 rounds:
– 5 multidirectional lunge/side
– 10 GHR
– 1-3 skin-the-cats (3sec pause in German Hang)
– 1:00 rest

A) S&S Day 8

B) 3 Rounds:
15 Stability Row
15 Renegade Row
Quick & Dirty Version

C) 15-20 minutes for 5×5 deadlift

Nick’s Zone: Fajita Pie

by Andrew B

In this video, Nick Massie of PaleoNick.com takes a brief break from rowing to share his recipe for fajita pie. Unfamiliar with fajita pie? Just think shepherd’s pie with a twist.

Massie’s fajita pie—made up of a special blend of meat and spices and a layer of caramelized sweet-potato mash—brings together the simplicity of Midwestern comfort food and the vibrant flavors of the Southwest. Seasonings, three different types of peppers and fresh garlic really “bring it to life,” he says.

Start by preheating the oven and getting the water ready to boil the potatoes. Once you’ve sautéed the spices, peppers and garlic and browned the ground turkey, you’ll be ready to drain and mash the sweets. Then it’s time to assemble the casserole.

Spread the turkey in the bottom of a casserole pan, smooth the mash over the top, bake or freeze and voilà—a delicious meal in the Zone!

To download the recipe for fajita pie, click here:http://library.crossfit.com/free/pdf/CFJ_2015_Massie_FajitaPie_Recipe3.pdf

Video by Nick Massie via The CrossFit Journal — (http://journal.crossfit.com)

Tuesday 12/29

Mini “FLIGHT SIMULATOR”
5-10-15-20-25-20-15-10-5 unbroken double unders for time

You must stop between sets and cannot skip singles in between sets. Scale to 2x single unders. If you’re up for the challenge then try the full version.

then

with a running clock perform 1 lift and add weight per attempt:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add 3-5kg per jump.

Post time and all three lifts to comments!

A. for 15 minutes:
3-5 pistols
3-5 muscle-up transitions
3-5 GHD situps
3-5 p-bar walks
3-5 rope pullups or 1 rope climb

B. “FLIGHT SIMULATOR”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders for time

C. EMOM lifts. Must jump by 5kg every successful lift.

D. Week 10 Day 1
2 sets of: 3x650m at 2k Pace with 90 seconds rest between 650s
3mins rest between sets

TEN-EIGHT-SIX

10 min AMRAP, 10 reps each:
burpees
lunges
oblique-ups

8 min AMRAP, 8 reps each:
slam balls
KBS
arch-ups

6 min AMRAP, 6 reps each:
front squats
pushups
bent over rows

The Weekly: 12/28 through 1/3

by Andrew B.

LastDayForLisa2015_0001

Hope you had a fantastic Holiday Break, but it’s not over! Make sure you’re aware of our Holiday Hours for New Years Eve and New Years Day! Saturday we return to a normal schedule.


TRAINING ON TAP

– tabata squats and pushing
– FLIGHT SIMULATOR
– EMOM lifts
– handstands development
– press max, push press max, jerk max
– handstand test!
– BW/run chipper
– heavy thruster
– thruster/pullups
– bench press/deadlifts

LastDayForLisa2015_0002Grey & Black is the uniform! Nike and SODO Apparel

As we finish out the year, let’s grab a couple of benchmarks to work on in 2016.


ARTICLES

– Ilya Ilyin 246kg Clean and Jerk World Record & 437kg Total World Record – All Things Gym
Pikes/Pines – There’s Been An Awakening, Have You Felt It? – Capitol Hill Seattle
Butter In Your Coffee and Other Cons: Stories From the Fitness Insider – Dick Talens
The Four Fish We’re Overeating and What To Eat Instead – TED Talks
Your Training and Nutrition Don’t Mean Sh*t – Shredded By Science
5 Ways to Succeed at Fulfilling Your Dream – Huffington Post
8 Nutrition Myths That Need To Die – Eat To Perform
Posture Affects Standing, and Not Just the Physical Kind – NY Times

CrossFit As Church?

Growing numbers of people are finding meaningful community in places outside of church. Learn how the CEO of CrossFit, Greg Glassman, thinks of his work as church, perhaps even religion.

Learn more about Harvard Divinity School and its mission to illuminate, engage, and serve at www.hds.harvard.edu.

Monday 12/28

3 sets of max pullups, then

tabata air squats
tabata pushups
tabata goblet squats, 20/16kg
tabata kettlebell push press, 20/16kg
tabata front squat, 52/34kg

Rest 1 minute between each exercise. Compare to 23NOV2015.

Post results to comments!

CLEAN & JERK
– must have made 4/5 last week to increase weight this week
– 5×1 at 85% of 1RM
– 2:00 rest

FRONT SQUAT
– 5×2 (week 1 was 80%)
– 2:00 rest

STIFF LEG DEADLIFT
– 3×6
– week 1 was at 60%
– 1:30 rest

ACCESSORIES
2-3 rounds:
10 pushup + row, AHAP
10 hanging leg raise, keep knees locked
10 Yates row, AHAP
:90 rest

A) S&S Day 7

B) Double KB Ladder; always start with 5 swings, go up 1 rep every round – 15 minutes.

5 swings
1 clean
1 goblet squat
1 clean
1 push press

5 swings
2 cleans
2 goblet squats
2 cleans
2 push presses

C) Tabata cool down

Saturday 12/26

CLEAN
– work up (in singles) at 90%
– drop to 60% for hang power clean

HANG POWER CLEAN
– 1×10, 1×20
– 2:00 rest
– target 2.5kg increase/week

PRESS
– work up to 50/35% of 1RM CJ
– 3×3
– do a ME set of strict pullups (target 8-12) immediately after presses
– if you do less than 8 or more than 12 the add resistance or assistance
– 1:30 rests between

DEADLIFT
– work up (in triples) to 80% of 1RM deadlift
– then drop 20kg and do 2×5
– target 5kg increase/week. 10kg if above 170kg

2-3 rounds
10 dumbbell reverse flys
15 med ball v-ups
1:00 rest

2-3 rounds:
:20 L-sit, accumulated
20 back extensions. add weight if you can do more than 20
:30 rest