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Wednesday’s WOD 8/1/12

Posted July 31, 2012 By Gonzo

Buy In:

Backsquat

17-21 Rep Max

WOD:

5 Rounds for time:

3 Press (115/85)

6 Push Press (115/85)

9 Toes  2 Bar

Rest 2 Minutes

5 Rounds for time:

3 Press (95/65)

6 Push Press (95/65)

9 Toes  2 Bar

Cash-Out:

Stretch

 

For today’s buy in we are going to attempt a 17-21 rep max backsquat.  Warm up with a few sets, then choose a weight you feel you can perform at least 17 reps with.  Crying is allowed.

For the workout we are going to perform a task priority triplet broken into two parts.  You will perform 5 Rounds of the triplet of press, push press, and toes to bar.  For the first part the weight will be 115lbs for men and 95lbs for women.  Once you have completed this part record your time and rest for two minutes.  After two minutes of rest, start your second set of 5 rounds of the same triplet.  This time you will drop the weight from 115 to 95lbs OR choose a load that is about 75-85% of the original load.  The goal for this workout is to keep the intensity as high as possible for both sets and get comparable times, if not faster for the second set.

For the cash-out spend some time focusing on stretching your quads, hamstrings and glutes.

Results:

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Tuesday’s WOD 7/31/12

Posted July 30, 2012 By Gonzo

Lindsay and Tom working the rings!

Buy In:

Ring dip volume training

12 Sets

3-4 Ring Dips with 30 seconds of rest

WOD:

Five rounds for total reps of:

30 seconds Power Clean and Jerk (115/85)

Rest 30 Seconds

30 seconds Burpees

Rest 30 seconds

30 Seconds Squats

Rest 30 Seconds

Cash-Out:

Handstand Walk

 

For the buy in we are going to perform our ring dip volume training.  As I am sure some of you have realized the volume training is a good way to get exposed to movements without overtaxing them.  Perform 3-4 reps then rest for 30 seconds.  Feel free to “pyramid” your sets by starting at a higher number then lower as you continue.  The goal is to get a high volume without going to failure.

For the workout we are going to perform an interval style WOD, which means we have built in rest.  This workout is 5 rounds for SCORE.  It works like this… for 30 seconds you will perform power clean and jerks and get as many reps as possible.  Mark your score.  Rest for 30 seconds.  Then perform burpees for 30 seconds.  etc.  The score that goes on the whiteboard is the TOTAL number of reps you achieve.   I would highly recommend you keep track of each movement at each round.

For the cash-out we are going to practice handstand walks.  Well… at least attempt to get upside down after this workout.

 Results

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Monday’s WOD 7/30/12

Posted July 29, 2012 By Gonzo

Buy In:

Backsquat

5 Rep Max

WOD:

“Nicole”

AMRAP 20 Minutes

400M Run

Max rep Pull-Ups

Cash-Out:

3 Minutes

Hollow Rocks

 

For today’s buy in we are going to perform the back squat.  Attempt a 5 rep max.  This should take you 3-5 sets to get there.

For the workout we are going to perform a CrossFit Benchmark WOD named Nicole.  This workout is scored two ways, 1 by counting maximum numbers of rounds and 2 by counting pull-ups per round.  The goal is to run as fast as you can so you can get back on the pull-up bar.  You also want to max out the pull-ups, which means you should be “falling off” on the last rep.

For the cash-out we are going to perform a hollow rock for 3 minutes.  A hollow rock is holding a hollow body position while lying on your back. You will rock back and forth like a “rocking chair”.  If you cannot maintain the hollow rock for 3 minutes, then stop as needed but accumulate 3 minutes worth of rocking.

Results:

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Sunday 7/29/12

Posted July 28, 2012 By Gonzo

Don’t forget Fundamentals/Open Gym @ 11 and Open Gym @ 12.

Results

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Saturday’s WOD 7/28/12

Posted July 27, 2012 By Gonzo

How cute are these two? The future of fitness…

Buy In:

1 Rep Max

Power Snatch

WOD:

8 Minute AMRAP

10 Wallball (20/14)

10 Kettlebell Swings (53/35)

Cash-Out:

Stretch

 

For today’s buy in we are going to spend some time on technique work and working up to a 1 rep max power snatch.  The power snatch is taking a barbell from the ground with a wide grip, and moving the barbell overhead in one fluid motion, catching the barbell above a full squat.

The workout is an 8 minute workout consisting of wall ball and kettlebell swings.  The wallball is taking a medicine ball and holding it in the front squat position.  Squat down with the ball keeping the weight in the heels and the knees tracking over the toes.  As soon as you hit a position where your hips go below the knee, drive your hips upward and use the force to throw the ball overhead to a 10′ line on the wall.  The top of the red line is our mark.  A common fault in this movement is keeping the head arched upwards.  This position will usually cause soreness in the neck or sometimes the lower back.

For our cash-out we are going to stretch and recover.

Results

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Friday’s WOD 7/27/12

Posted July 26, 2012 By Gonzo

Tarrin is looking pretty happy doing those barbell situps. More weight needed?

Buy In:

Floor Press

3 Rep Max

WOD:

4 Rounds

10 Box Jumps 30/24

5 Front Squats (155/115lbs)

Cash-Out:

2 X 400M

Rest as needed

 

For the buy in we are going to perform the floor press.  The floor press is like a bench press without the bench.  This movement starts by lying on the floor.  Have a spotter lift the weight above you so that your arms are perpendicular to the ground (or use your hips to drive the bar in position).  From here, lower the weight down until your elbows touch the ground.  Hold this position for 1 second before bringing the weight back up.  This movement is effective for building the strength in the bench press which is often the most difficult.  It is also effective in disengaging the stretch reflex, which will build more raw strength.

For the workout we are going to perform 4 rounds of  a couplet of high box jumps and front squats.  This workout is unique as the box jump is higher than we usually perform and the front squat is a little heavier than we are use to.

For the cash out we are going to perform two 400M sprints.  When you finish the first one rest as needed before running your next run.  Record your times.

Results:

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Thursday’s WOD 7/26/12

Posted July 25, 2012 By Gonzo

Peter, from Seattle, hitting a heavy clean (295). Nice work!
[FMP width="640" height="360"]http://www.carlsbadcrossfit.com/wp-content/uploads/2012/07/clean2.mov[/FMP]

Buy In:

Weighted Ring Dip

1-1-1-1-1

WOD:

3 Rounds

5 minute AMRAP

5 Hang Power Clean (135/95)

5 Pull-Ups

Rest 2 Minutes in between rounds

Cash-Out:

Headstand to Handstand

 

For the buy in we are going to perform weighted ring dips.  The goal is to increase the weight for 5 sets of 1 rep.  For example, start with a ring dip.  Then add 25lbs.  Then add 45lbs.  Etc.  Go until failure or until you have completed 5 sets.  If you cannot perform a ring dip, then attempt a larger band and work your way to a smaller band.

This workout consists of 3 seperate AMRAPs.  For 5 minutes you will complete the couple of Hang Power Cleans and Pull Ups.  Then rest for 2 minutes before start the next round.  The hang power clean requires a violent hip extension with fast elbows catching the barbell in the rack position.  I fully expect this workout to completely tax the grip.

For the cash out we are going to perform a headstand.  The headstand is performed by making a tri-pod with our hands on the ground and our head placed on the ground slightly in front of the hands.  You can either press into the handstand or kip into the handstand.  Attempt this movement against the wall, or free standing.  If this is too difficult then just practice getting into a handstand and lowering yourself into a headstand.

 Results:

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Wednesday’s WOD 7/25/12

Posted July 24, 2012 By Gonzo

Aimee crushing the competition in the 6am class. Has she scared everyone away?

Buy In:

Deadlift Speed strength

10 Sets

3 Reps @ 55% of 1 Rep max

Rest 30 seconds between each set

WOD:

10 Thrusters (135/95)

50 Double Unders

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

Cash-Out:

Stretch

 

For today’s buy in we are going to perform our speed strength lift for the deadlift.  That means we will choose a load that is light enough to perform with perfect form and fast.  We will perform 3 lifts with 30 seconds of rest at 55% of our 1 rep max.

For the workout we are going to perform a heavy metcon with thrusters and double unders.  This workout requires a strong midline and an explosive hip drive to move the weight from the front squat position to the overhead position.  The double under will be difficult to maintain if you allow your midsection to get loose as you fatigue.  Focus on keeping a hollow body position to ensure your double unders are efficient.  If you cannot perform double unders, then we will scale with parallette jump overs (that means you will jump side to side over a parallette OR your barbell.

For the cash-out we are going to take the much needed time to stretch and recover.

Results:

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Tuesday 7/24/12

Posted July 23, 2012 By Gonzo

Don’t forget that the 6am and 12noon classes are cancelled today!

Buy In:

Strict Pull-Up Volume Training

12 Sets

3-4 Reps Rest 30 Seconds

WOD:

5 Rounds For Time:

200M Run

15 Barbell Sit-Ups

15 Barbell Good Mornings

Cash-Out:

1 Arm Barbell Snatch

 

For today’s buy in we are going to perform our volume training for the pull up.  Today we are going for 3-4 reps with a 30 second rest for 12 sets.  If you feel you can perform more pull-ups  without fatigue then try 5 or 6.  You can “pyramid” as well by starting higher and going lower so you don’t hit failure.  Like this 6 reps 30 seconds of rest 5 reps, then 5, then 4, then 4, then 3, etc.  The overall goal of this is to get a high volume over the course of 12 sets without going to failure.  Simple, yet effective.

For the workout we are going to perform a couplet attacking the midsection.  A barbell situp is performed on an abmat, with the barbell in hands with arms locked out (in a bench press position).  You will then sit up keeping the arms straight and finish with the bar overhead.  For the good mornings you will place the barbell on the back as if performing a high bar back squat.  You will send your hips back with straight legs until you reach 90 degrees (if your back starts to round then do not go down any further).  Then stand up (explosively) by tightening the glutes.

For the cash out we are going to perform a 1 arm barbell snatch.  The 1 arm barbell snatch is performed like a regular snatch except you will grab the middle of a barbell with one hand.  Keeping a tight, braced midsection you will stand and explosively open the hips and shrug your shoulder.  As the bar rises, pull yourself underneath with the bar locked out overhead.  Add weight and record your max weight with each arm.  This should be fun.

Results

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Monday 7/23/12

Posted July 22, 2012 By Gonzo

Buy In:

Deadlift 5 Rep Max

WOD:

“Grace”

30 Clean and Jerks (135/95)

Cash-Out:

3 Sets

10 Ring Dip Negatives to lower under rings

 

For today’s buy in we are going to perform a 5 rep max deadlift.  That means we will attempt to lift a weight that is heavy enough to perform 5 reps, but not 6.  It should take about 4-5 sets to get near your max.  If you obtain a P.R.,  then you are done with your set.

For the workout we are going to perform a CrossFit benchmark workout called Grace.  Grace is 30 repetitions of clean and jerks.  The standards of movement are ground to shoulders to overhead.  That means you can perform a power clean, or a squat clean, a push press or a push jerk.  This workout should be done within 3-7 minutes.  Scale the weight accordingly.

For the cash-out we are going to perform ring dip negatives.  That means we will start at the top of the rings (ring support position), and slowly lower down the the bottom of a dip. Then holding on very tightly and keeping the rings close to your chest, drop to a position underneath the rings maintaining a false grip.  This drill will help with maintaining the strength of a false grip for a muscle up.

 

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