5/9/2012 WOD

Strength:

Push Press

75% X 5, 85% X 3, 95% X 1+

WOD:

 CrossFit Games Regionals

Individual Event 4 (minus the pull ups)

For time:
50 Back squats (135 / 95 lbs)
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
30 Shoulder-to-overhead (65 / 45 lbs)

We will be removing the pull up from this WOD and we will scale the weight accordingly.  Keep in mind we will be using 1 bar so load the bar with plates easy to strip down to the next weight. If you plan on using 135 then you would have 2 10s on with a 25 to make it easier to strip to the next weight.

Download: Low SD HD

How it goes down (including pull ups):

The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” he or she may reach down, place the barbell on his or her back and begin the set of back squats. After the 50th back squat, the athlete moves to the pull-up bar and completes 40 pull-ups. Then, the athlete returns to his or her barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete lowers the bar to the ground, removes the 25-pound bumpers (15-pound bumpers for women), and carries the bar to the next station where he or she will begin front squatting.

After the 50th front squat is complete, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, they lower the bar to the ground, remove the metal plates (10-pound bumpers for women), and carry the bar to the next station where they will begin overhead squatting.

After all 50 overhead squats are completed, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete moves to the designated finish area and the workout is complete.

Time cap: 22 minutes

Scoring

The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 22-minute time cap, the score is 22:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete’s shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.


Back squat, bottom position


Back squat, top position

Front squat:
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.


Front squat, bottom position


Front squat, top position

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.


Overhead squat, bottom position


Overhead squat, top position

Pull-up:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.


Pull-up, bottom position


Pull-up, top position

Shoulder-to-overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.


Shoulder-to-overhead, bottom position


Shoulder-to-overhead, top position

We were reminded the other night of how great it feels to accomplish something.  One of our newer athletes was struggling through the workout but kept pushing through it.  Not once complaining of range of motion or lack there of.  Not once complaining of the pain they were enduring.  They kept their head down and finished the WOD.  All 4 rounds of it.  At the end of this athlete’s workout we were reminded of the amazing feeling of accomplishment as they gave a subtle double fist pump.  Something that they probably thought went unnoticed.  It is that feeling right there that keeps you coming back and growing as an athlete and as a person.  The ability to grind through the uncomfortable feelings knowing the end is in sight. Keep up the good work everyone!  Be proud of your accomplishments and celebrate your victories, however it is that you do that.

4/23/2012 WOD

1st Wave of the Wendler Program – take 90% of your 1 Rep Maxes and we will be using that as our 1RM for the next 4 weeks. Please try to have your weights planned before coming to class (to save a little time)

Front Squat

75% x 5, 80% x 5, 85% x 5

25-20-15-10-5

KB Swings
Box Jumps

1/2/2012 WOD

First Week of Wendler 5 3 1 Programming for the Press, Squat and Deadlift.  Each week we will be doing a percentage of your 1RM we found on Friday doing the CrossFit Total.

Press

75% x 5, 80% x 5, 85% x 5

A simple math lesson – 1RM = 200

 75% = 200 x .75 = 150lbs. – So your first set will be 150 x 5, 2nd set 160lbs., 3rd set 170lbs.

 

WOD:

5 Rounds For Time

20 Wall Balls

30 4 Count Mountain Climbers

40 Double Unders