Thursday’s WOD’s

Level 1 CrossFit

Skill:

Wall Ball

WOD:

Modified ‘Karen’

150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, or scale to 9′. Use 20/15# Wall Ball, or use 10# or 6#.

Post load and time to comments.

All Levels CrossFit

Skill:

Agility Ladder

WOD:

“Karen”

150 Wall Ball for time (20/15#)

Post load and time to comments.

Interesting Fact: A slug has 4 noses.

Very blurry picture of a very cool moment. We’re not done until everyone is done! Way to push hard yesterday gang!

Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, then Repeat the same WOD, trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Sunday’s WOD

Skill:

Snatch and Overhead Squat

WOD:

Find 1RM Snatch!

Go heavy, but keep the form good. Remember, it’s an Olympic lift, not a reverse curl to the face and press

Interesting Fact: More people have a phobia of frogs than rats.

Saturday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

5-5-5-5-5

WOD:

5 Rounds for time

5x Deadlift

10x Burpees

15x Sit Ups

Post load and time to comments.

All Levels CrossFit

Skill:

Deadlift

5-5-5-3-3

WOD:

‘Unbroken’

20 Minute AMRAP

30 ‘Unbroken’ Wall Balls (20/15#)

30 ‘Unbroken’ Double Unders

Post load and scaling to comments.

-First scale the load, then reps.

-Keep the reps the same for each movement if you scale.

-Any pause with the wall ball constitutes a break.

-Sub 3 to 1 single jumps for each double under for this work out only. Still, they must be unbroken!

-Even 5 wall ball and 5 double unders is fine…just keep that technique spot on!

A very different WOD yet again. We are always searching for ways to push you different than the way  before. As you get stronger, your weaknesses get smaller…but then those other weaknesses become even more important to your improvement.

Interesting Fact: Doesn’t get much more interesting than this…

Some of us got together for disco night roller skating:

Dang Adele! Looking HOT!!!

You too Pnutz, you too…

Thursday’s WOD’s

Level 1

Skill:

Jump Rope skills and Double Unders

All Levels

Skill:

Press, Dynamic Method (aka, Speed Day)

10 Sets, 3 reps per set, 1 set per minute.

Use 50% of 1RM, but move the bar as quickly as possible. Try and use the force of your 1RM with 50% of that weight. Similar to a box squat, do not bounce out of the bottom.

WOD for All Classes:

For Time.

20 Double Unders (sub 2 12″ barrier jumps, i.e., parallettes, for 1 DU)

-12/9/6 Burpees & Sit Ups (Do 12 Burpees first, then 12 Sit Ups)

20 DU’s

-12/9/6 Pull Ups & Squats

20 DU’s

-12/9/6 Box Jumps & KB Swings (go as heavy as you can while still moving this quickly!)

20 DU’s

Post time and load to comments.

Ok, ok…this WOD split my lungs down the middle! I’m always on the look out for WOD’s that can do that…and I really had to look no further than Coach Tyler who wrote this one up a couple weeks ago. We tried it out and 6 minutes later we realized this WOD was able to give that elusive ‘Fran’ cough…then a few minutes after that we decided everyone else would get a taste this week! Everyone that did it yesterday got a pretty good idea of what we were talking about.

As for the dynamic method press and other Westside Barbell methodology, I really can’t say it any better than then man Louie Simmons himself: click here for full article

“The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part of the total strength equation…

Let’s look at the purpose of the dynamic method, or training with submaximal weights with maximal speed. This system builds a fast rate of force development. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. With the lighter weights, one can control and perfect form.

The dynamic method was also used to replace a maximal effort method for those who could not handle a second high-intensity, or 95% and above, workout twice a week. If you do two extremely heavy workouts a week, you can suffer the law of accommodation. This simply means, if you handle the same loads and same training percents, your performance will go backwards.

I look at weights as fast weights and slow weights, not by the old fashioned terms “light” to build muscle mass and then later on “heavy” to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!”

Excerpts from the article ‘Dynamic Method’ by Louie Simmons retrieved at westside-barbell.com.

The full article has a lot more scientific back up to it, but I thought I’d just a few parts and let the rest of you interested go there and check it out. I figured for most people, JT is about as ‘maximal effort’ shoulder pressing WOD as would be anything else, so the Dynamic Method would fit in nicely.

Please leave comments and thoughts to comments.

Mark crushed it yesterday, stepping up with the 70# KB Swing for the WOD! Awesome!