Category: Competition

*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) 15 minute EMOTM: Minute 1 – 1x (1 Power Snatch + 1 Hang Squat Snatch) Minute 2 – 2x (1 Power Snatch + 1 Hang Squat Snatch) Minute 3 – 3x (1 Power Snatch + 1 Hang Squat Snatch) Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3) AQAP: 21 Bar…

*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Low Hang Clean High-Pull + 1 Low Hang Muscle Clean + 1 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Low Hang Power Clean + 1 Thruster Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Low Hang Clean + 1 Jerk Continue to build loading from…

Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…

WOD: 1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension. Add a small amount of band tension over last week. 2) Clean Grip Bench Press: 8 sets of 4 Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets. 3) 10 rounds AQAP: 5 Paralette Handstand Push-ups 8/6″ 10 D-Ball Over the Shoulder 100/70 Scale as needed. 4) 3 rounds AQAP: 50 Burpees 10/side Single Arm Kettlebell Snatch 70/53 Perform all Snatches on 1 arm before…

WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Low Hang Snatch High-Pull + 1 Low Hang Muscle Snatch + 1 Snatch Balance Start light, use this as warm-up and positioning work to get you moving. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Low Hang Snatch Continue to build loading from Part B. 2) 5 rounds AQAP: 5 Muscle-ups 10 Chest-to-bar Pull-ups Scale as needed. 3) AQAP: 800m Run 50 GHD Sit-ups 30 Power Snatch 135/95 Scale as needed. 4) Supinated Bar Row: 100 Reps Setup a position that you can do 30-40 reps to start. Session B: 1) 5 sets of: 100m Dog Sled…