Category: Competition

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE 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…

* CrossFit Kids Cancelled through January 25th ** New Programming Block HERE *** Running Clinic w/Jason Wolstenholme HERE **** Annual Holiday Party is the 30th, check it out HERE ***** WODDOC Seminar February 7th HERE Pre Class: 1) Muscle Snatch: 4 sets of 4 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Build as heavy as deemed fit. 2) Jerk: 7 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. From rack or blocks. Build as heavy as deemed fit. WOD: 3) Football Bar Bench Press: 5 reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Use the wide grip on the bar.  4) 5 rounds AQAP: 10 Thrusters 135/95 20 Kettlebell Swings 70/53 10/7 Calories Assault Bike Rest 5 minutes Scale as needed, all movements should be unbroken, with minimal transition “rest.” Record…

* Progenex will be in this evening to do a sampling, make sure you stop in to train and recover. ** CrossFit Kids Cancelled through January 25th *** New Programming Block HERE **** Running Clinic w/Jason Wolstenholme HERE ***** Annual Holiday Party is the 30th, check it out HERE ****** WODDOC Seminar February 7th HERE Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Calories Assault Bike Even – 3-5 D-Ball Over Shoulder + 10 Toes-to-bar Scale output as needed for maintainable rounds. Pick an appropriate D-Ball weight that allows you to move relatively steady, there shouldn’t be large stop and resets between lifts. WOD: 2) Power Snatch + Low Hang Snatch: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them/have them. 2) Snatch High-pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets….

* New Programming Block HERE ** Running Clinic w/Jason Wolstenholme HERE *** Annual Holiday Party is the 30th, check it out HERE **** WODDOC Seminar February 7th HERE Pre Class: 1) Clean + Hang Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Both reps are full Squat. No dropping the bar between reps. Build as heavy as possible. 2) Clean Power Shrugs: 5 @ 100%, 5 @ 110%, 5 @ 110%+ Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 70-75% This should be a continuation of your Back…

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) 3 rounds: In 2:00 Complete – 250m Row + 1 Snatch In 2:30 Complete – 75 Double-unders + 2 Snatches In 3:00 Complete – 3-6 Muscle-ups + 3 Snatches Warm-up as needed. I’m going to make a suggestion for Wodapalooza WOD #4 that you pick a weight to hit for all 3 lifts that way you’re not having to change weight and can save a considerable amount of time. Reps do not need to be Touch-and-Go on the Doubles and Triples. If you fail a rep on the Double or Triple you must start back at Rep 1. Perform all 3 rounds of this on a running clock. 2) AQAP: 70 Alternating Pistols 50 GHD Sit-ups 30 Overhead…