2015-03-05

THURSDAY WORKOUT

Some Row technique and heavy weights!

SKILL:
10-15 minutes of Rowing technique skills and drills...
- Some common mistakes and how to fix them!

POWER/STRENGTH:
1 HALTING Snatch Grip Deadlift (Pause right above the knee for 3 seconds)
1 High HANG Squat Snatch (Stay behind the barbell!)
1 Power Snatch from the Floor
1 Overhead Squat w/ 3 second PAUSE at the Bottom
* Really work solid shoulder and foot/ankle positions on all of these!

Start around 60% of your best Snatch and make 5-10# jumps every round...

Lots of practice!

Your will have 20-25 minutes for this one...

POST YOUR BEST WEIGHT TO COMMENTS

2015-03-04

WEDNESDAY WORKOUT

Some speed endurance work for some potential movements that might show up on Thursday...

GYMNASTICS SKILL ENDURANCE:
Pick JUST ONE of the following movements and a rep number from the range listed to go along with that movement and keep attempting to perform this number every time the clock beeps...

The clock will beep at 0:00, 0:50, 1:35, 2:15, 2:40, 3:10, 3:35, 3:55, 4:10, 4:20
(Rest time decreases by 5 seconds every round... Keep going as long as you finish under the cutoff)

Movement Options:
1.) Muscle Ups (Rings OR Bar)
2.) Kipping Chest 2 Bar Pull Ups (Scale to Chin above bar OR Ring Rows, if needed)

Rep Options:
1.) Muscle Ups - 1-4 reps
2.) Kipping CTB Pull Ups - 2-6 reps

Be careful not to tear your hands up!

WORKOUT:
100 Double Unders
50 KB Swings (35#/53#)
25 Burpee Bar Touches (6" Above Your Standing Reach)
* As many REPS as possible in 6 minutes *

The goal is to get AT LEAST 1 full cycle through this workout so scale reps to 80/40/20, 60/30/15 OR anything in between...

ONLY Double Unders allowed on this one... Scale reps, as needed...

POST YOUR SET UP AND HOW FAR YOU GOT ON PART 1 & TOTAL REPS COMPLETED ON PART 2 TO COMMENTS

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