WOD

 

New women's bars

New women’s bars

 

Workout of the Day

Strength:
In 15 minutes work up to a heavy Thruster


Conditioning:
50m farmers carry with right arm 
20 goblet squats
20 push ups
50m farmers carry with left arm 2pd
15 goblet squats
15 push ups
50m farmers carry with right arm 2pd
10 goblet squats
10 push ups
50m farmers carry with left arm 2pd
5 goblet squats
5 push ups

*On the farmers carry, make sure to minimize the amount of torso movement.

Rx:
Guys
KB = 2 pood

Girls
KB = 1.5 pood

PLAN B:
Guys
KB = 1.5 pood

Girls
KB = 1.0 pood

Injury and Opportunity - CrossFit Journal [article]

2014-09-1311816 (1)

Workout of the Day

Strength:
Deadlift – 10-8-6-4-2 (increase weight as you go)

Conditioning: 
3 Rounds For Time:
25ft. Double KB Front Rack Walking Lunges (1.5-pood/1-pood)
2 Rope Climbs
25 GHDSU
2 Rope Climbs

DB can be used in place of KB

PLAN B:
Rope Pulls

The Muscle-Up

2014-09-1311816

Workout of the Day

Strength:
Push Press
5-5-5-5-5

Conditioning:
Teams of 2 
3 rounds: 
Run 200m 
Run 400m 
Run 600m 

One partner works while the other rests.

Why Are We So Fat? The Multimillion-Dollar Scientific Quest to Find Out.  Gary Taubes, author of Good Calories, Bad Calories, for which he should win prizes, and Peter Attia, MD have teamed up with philanthropist John Arnold to create the Nutrition Science Initiative which will fund studies to  test the low fat hypothesis vs the low carb hypothesis with scientific rigor for the first time in history.

2014-09-1211811

Workout of the Day

Strength:
EMOM for 10 minutes

2 Snatch Grip Deadlift + 1 Hang Squat Snatch @ 60-65% of Monday’s(7/8/14) heavy single.

Conditioning
10 minute AMRAP of:
50 Burpees over the Bar
30 Power Snatches (135/95)
10 Muscle-Ups

PLAN B:
Pwr. Sn. (115/85)
MU= 15 C2B (bands are allowed) 

PLAN C:
Pwr. Sn. (95/75)
MU=15 C2B (bands are allowed)

5:30 AM Crew

5:30 AM Crew

 

Workout of the Day

Strength:

2014-06-1611782

Workout of the Day

Strength:
In 15 minutes work up to a heavy (not max) Push Jerk


Conditioning:
7 rounds:
7 Chest to Bar Pull-Ups
7 Push Jerks (155/105)
7 Burpees

PLAN B
Regular or Assisted Pull-Ups
Push Jerk 135/95

PLAN C
Regular or Assisted Pull-Ups
Push Jerk 115/85

Handstand walk progression with Austin Malleolo – [video]

2014-07-0411784

 

Workout of the Day

Conditioning
Teams of 2
20 Minute AMRAP of:
30 Cal Row
40 KBS (53/35)
50 Abmat Sit-Ups
60 Wall Balls (20/14)

Solo (if there’s an odd number of athletes in the class)
15 Cal Row
20 KBS (53/35)
25 Abmat Sit-Ups
30 Wall Balls (20/14)

Consult your coach for scaling options.

Avoiding Metabolic Derangement, CrossFit Journal

Don’t believe industry-paid ‘experts’ on soda and diabetes” by Dr. Robert Lustig of the Institute For Responsible Nutritionand Dr. Michael Goran.

Dr. Lustig is also featured in the documentary “Fed Up“, now available for rent on iTunes and Amazon.

 

TomChon

TomChon


Workout of the Day

Strength
In 15 minutes work up to a Heavy Snatch

Conditioning: (with a running clock)

AMRAP 3 minutes:
3 Power Snatches, 115/80
6 Box Jumps Overs, 30/24

rest 1 minute

AMRAP 3 minutes:
2 Power Snatches, 125/85
6 Box Jumps Overs, 30/24

rest 1 minute

AMRAP 3 minutes:
1 Power Snatches, 135/95
6 Box Jumps Overs, 30/24

PLAN B
Power Snatch Guys 80-85-95
Power Snatch Girls 55-60-65

PLAN C
Power Snatch Guys 65-75-85
Power Snatch Girls 45-55-65

Post rounds + reps for each triplet.

1014 Apex Games Poster

Apex Games, Greenville, SC Oct 11-12

Outlaw

Outlaw


Workout of the Day

Gymnastics Strength/Skill: 
EMOM for 5 minutes 2 HSPU Negatives (video)
*if you’re good at HSPU do them at a deficit (use parallettes)

-Rest 2 minutes-

EMOM for 5 minutes 3 Wall Walks (video)

Conditioning

7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7 Deadlifts (255/180)
Max Double-Unders
*score is total number of DU/Singles

DU SUB
Fast Singles

PLAN B
DL: 225/155

PLAN C
DL: 205/145

Homework:
Bullet Proof Shoulders

General Physical Preparation

General Physical Preparation

 

Workout of the Day

Strength
In 15 minutes work up to a Heavy Clean

Conditioning
12 minute AMRAP of: 
5 Hang Power Cleans, 135/95
10 Hand Release Push Ups
15 Air Squats

PLAN B
HPC: 115/80

PLAN C
HPC: 95/65

The Foundation Is Nutrition


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