2015-03-02

MONDAY WORKOUT

Longer/recovery oriented day...

WORKOUT:
100m Row (Damper MUST be on 5)
5 HSPUs
10 Unbroken Wall Ball Shots (14#/20#)
REST 30 SECONDS (This rest is MANDATORY)

Complete as many rounds plus reps as possible in 20 minutes...

You may only kip on HSPUs if you have the strength to do strict ones to proper depth...

Each round should take no more than 1:30-2:00 at worst so scale reps accordingly, but you cannot scale the row distance...

Go by how you feel on this one...

If you don't feel great, then take a conservative approach on this one, but DO NOT skip this one if you can help it...

POST YOUR TOTAL ROUNDS PLUS EXTRA REPS TO COMMENTS

2015-02-28

SATURDAY WORKOUT

NO CLASSES TODAY DUE TO THE CREIGHTON ROWING EVENT THIS MORNING...

Come over to Creighton to cheer our teams on from 8am until 12pm...

Enjoy the day off...

We will see you on Sunday!

2015-02-27

FRIDAY WORKOUT (Crossfit Open Time!!)

The Open is here!

We will run heats every 20 minutes and will be open at 5pm tomorrow so you guys can warm up, but we will try to stay tight to this 20 minutes schedule...

Sign up for a time on FB or on the post below this one...

WORKOUT:
Crossfit Open 15.1

As many reps as possible in 9 minutes of:
15 Toes 2 Bar (Scale: Knee Raises)
10 Deadlifts (75#/115#)(Scale: 55#/85#)
5 Snatches (75#/115#)(Scale: 55#/85#)

Once you reach 9 minutes you will move on to 15.1A

Establish a Clean & Jerk 1RM in 6 minutes

The WOD concludes at the 15 minute mark...

POST YOUR TOTAL REPS AND BEST WEIGHT TO GAMES.CROSSFIT.COM AND TO COMMENTS

SIGN UP FOR HEATS FOR TOMORROW!!

We will TRY TO run HEATS OF 9 ATHLETES every 20 minutes tomorrow night so try to sign up for a time in the COMMENTS section of this post ASAP!

Heat #1 - 5:20 pm
Heat #2 - 5:40 pm
Heat #3 - 6:00 pm
Heat #4 - 6:20 pm
Heat #5 - 6:40 pm
Heat #6 - 7:00 pm (If needed)

We need JUDGES on hand too so please come early to help us judge also!!

Sign up on comments NOW! 

2015-02-26

THURSDAY WORKOUT

THE OPEN STARTS TONIGHT!

Remember if you want to gift the workout a trial run after the announcement tonight (7pm) you can do so OR you can try it out on Friday night also...

The WOD for Friday will be a variation of the Open workout that week so you can work on proper pacing for the workout that week OR if you choose you can do the full workout instead...

SUNDAY will be the full Open workout...

SKILL:
CTB Kipping Pull Ups on Rings, Ring Dips (OR Negatives/Holds) AND/OR Muscle Ups (Bar OR Rings)

* Spend 10-15 minutes, depending on class sizes, working out the kinks you might have in any of these movements...

Keep things lower volume & as perfect as you can!

POWER/SKILL:
3 HALTING Clean Grip Deadlifts (Pause below the knee, above the knee and at mid-thigh)
2 Power Cleans (Work perfect thigh contact & bar path... Drop between reps)
2 Front Squats
1 Split Jerk (Your pick on which leg goes forward)
* 20 minutes for perfect position FIRST, then max load SECOND *

If you're hitting solid positions and things feel good, then go heavy on this one!

POST YOUR BEST LOAD TO COMMENTS




2015-02-25

WEDNESDAY WORKOUT

Just for curiousity sake lets see if the squat cycle increased our lower rep strength or not...

STRENGTH TEST:
Back Squat 5RM
- Carefully work your way up on this one and really working proper foot & ankle positions so you're ready for the big weights!

Follow this weight progression:

WARM UPS: (10-15 minutes)
50% x 5 reps
60% x 5 reps
70% x 4 reps
80% x 3 reps

TEST SETS: (5-10 minutes)(USE A BELT!)
83-85% x 5 reps
85-90% x 5 reps
(If you hit 88% or more of your old 1RM for 5 reps this equals a higher 1RM)

WORKOUT:
20 Burpee Barbell Jumps (Must be a 2 footed jump)
10 HANG Power Snatches (63#/95#)(60% of your best 1RM Snatch)
20 Burpee Barbell Jumps
10 HANG Power Cleans (63#/95#)
20 Burpee Barbell Jumps
10 Thrusters (63#/95#)
* Perform as many REPS as possible in 6 minutes*

Once you finish this one, IMMEDIATELY jump on a Rower OR Bike for 6-10 more minutes at a casual/restorative pace...

POST YOUR BEST WEIGHT & TOTAL REPS FOR THE WORKOUT TO COMMENTS


2015-02-23

MONDAY WORKOUT

Alternative strength work and an oldie, but a goodie!

STRENGTH:
5RM Ring Row (Feet on a 20" Box, If possible)
- Really focus on starting the movement with your shoulder blades down and back, then bend the arms...

Get a lot of volume on this one... 6-8 Sets

15-20 minutes for this section...

WORKOUT:
Artis/402/Hydro Competition WOD #3

30 RUSSIAN KB Swings (35#/53#)(Whole bell must be slightly above head, but NOT fully OH)
30 Box Jumps (20"/24")(Try to jump the whole time, but you MUST STEP DOWN)
* 3 total rounds *
(9 minute cutoff)

POST YOUR BEST ROW WEIGHT AND TOTAL TIME TO COMMENTS