Saturday 090718

WOD

Teams of 2 (preferably guy/girl)

for time:

100 Double Unders

90 Pushups

80 Dead-lifts at 135 pounds

70 Situps

60 Jumping Pull-ups

50 Wall Balls

40 Kettle Bell Swings, 1.5 pood

30 Box Jumps, 24 inches

20 Calorie Row

10 yards of handstand walk

As long as you follow the exercise order, you may break up the reps between two partners in any way necessary. The cut-off is 30 minutes.

Post partner and time to comments.

Coach Glassman speaking pre 7.5 KM run to start off the 2009 CrossFit Games.

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Monday, I will be starting a new sheet for ordering weightlifting shoes. These are a great asset that will last you many years. Consider ordering some if you are interested in improving your game. I will have a sheet posted to the whiteboards. They have different colors so ask if you would like to see what is available. The cost is around $95 including shipping.

Friday 090717

WOD

"DT"

Five rounds for time of:

Dead-lift, 12 reps

Hang Power Clean, 9 reps

Push Jerk, 6 reps

Prescribed weights are 155 for the gents and 105 for dolls.

Percentage range is 45 to 55% of Clean and Jerk.

The cut-off is 15 minutes. At the cut-off time, your workout is done. You may not finish it. This is an opportunity to test your ability to scale correctly. You have a range of 10%.

The workout should be hard to finish but not light enough where you finish in too fast a time. The optimal workout completion range is between 8 and 12 minutes.

• Below 8 minutes and the weight was too light and workout too easy.
• Between 8 and 12 minutes, the weight is good, the intensity was good, equals super hard workout and super effective results.
• Above 12 minutes but below 15 minutes is on the verge of the weight being too heavy and too many rest breaks, causing you to dig deep mentally to try and finish. The workout is almost too hard and its effectiveness is somewhat diluted.
• Above 15 minutes equals too much weight which causes too much breakdown in form which causes too much rest. The workout is DNF because of too much rest.

Post weight used and workout time to comments.

Teammates helping each other through a workout. They stuck by each other through the end in order to help motivate one another and to help each other through the rough terrain.

Your goal for the rest of this and the upcoming week is to find a person in the gym during your class time that you feel is around your caliber. Your mission is to help push and motivate your partner through workouts faster. Can you help each other get through a workout faster than you normally would?

Post thoughts throughout the week.

Thursday 090716

WOD

Rest Day

Jocelyn Forest, CrossFit celeb and games competitor, and I, posing for a pic right after I finished their gym WOD.

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As a reminder, gym hours have changed from here on out. The change applies only to Friday evenings. The new hours are now 4:00, 5:00, and 6:00 PM.

Hope these new hours help you guys to get in to the gym more often on Friday evenings when it seems that skipping a workout to start the weekend is much easier.

Wednesday 090715

WOD

3 rounds:

Max Rep Pull-ups

Rest, precisely, 3 minutes.

(if you use a band, prescribed is chest to bar, otherwise, chin above.)

then as a group,

100 Burpees for time.

Add all three sets of pull-ups together and post that number plus burpee time to comments.

On the beach in Santa Cruz.

Tuesday 090714

WOD

Power/Hang Power Snatch 5-5-5-5-5 reps

Look at previous 1RM and take percentage of that weight to figure out weights for sets across.

W-up 1 - 55%

W-up 2 - 65%

W-up 3 - 72.5%

Set 1 - 80%

Set 2 - 80%

Set 3 - 80%

Set 4 - 80%

Set 5 - 80%

This percentage at this rep scheme may or may not feel heavy. Do not go heavier than 80% if it does feel light. Work on speed and power as well as technique.

Post weights, both warm-up and work sets, to comments.

B.J. Donohoe

Monday 090713

WOD
Four rounds for time:
400 meter run
50 Air Squats

Post time to comments.

Thursday 090709

WOD

"Randy"

75 reps for time of:

Power Snatch, 75#/53#

13 minute cut-off

Post time to comments.

Amanda, Allison, and Josh.

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The schedule for the rest of the weekend is as follows:

Thursday - 6 AM (normal class), Noon (normal class), 5 PM (open gym)

Friday - 6 AM (normal class), Noon (open gym), 5 PM (open gym)

Saturday - 10 AM (open gym)

Sorry for any inconvenience.