Category: Competition

* 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) Back Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 12/11/15 for loading. 2) 8 rounds for Max Reps: 20 seconds Air Squats 10 seconds Rest 20 seconds Burpees 10 seconds Rest 20 seconds Alternating Single Arm Dumbbell Snatch 50/35 10 seconds Rest Extra Work: 3) Hip Extension: 3 sets of 12-15 reps Rest…

* 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 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…

* 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) Strict Muscle-up: 10 minute EMOTM Pick reps you can consistently hit. If you don’t have them strict either perform kipping muscle-ups, or assisted strict muscle-ups. 2) Strict Deficit HSPU: 5 sets of 5 Rest 90-120 seconds between sets. Build to largest deficit possible. 3) Bench Press: 3 reps Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible. Your final set is to be done at 85% of your 3RM for Max Reps.  4) Assault Bike: 20 x 1:00 HARD/1:00 EASY Pay attention to your wattage. You should have a consistent HARD Wattage, and your EASY Wattage should be 50% of that. 5) Sled Drag: 400m Loading should be moderate. Should be…

* 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 Pre Class: 1) 20 minute EMOTM: Odd – 16/12 Cals Assault Bike Even – 5 Clean and Jerks 135/95 + 10 Pull-ups Scale reps and weights as needed to get maintainable output across the 10 rounds. WOD: 2) Hang Power Clean + Clean + Push Jerk: 1+1+1 @ 73% x 2 sets 1+1+1 @ 78% x 2 sets 1+1+1 @ 83% x 2 sets Warm-up as needed. Percentage of your 1RM Clean and Jerk. If you can’t Push Jerk loading then perform a Split Jerk. Rest 90-120 seconds between sets. Drop and reset between Cleans. 3) Jerk: Quickly Build to a Heavy Single This should be no more than 10 minutes. No more than one failed rep.  4) AQAP:…

* Paleo Health and Wellness Challenge Starts TODAY SIGN-up HERE ** 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 Pre Class: 1) Hang Power Snatch + Snatch + Snatch Balance: 1+1+1 @ 65% x 2 sets 1+1+1 @ 73% 1+1+1 @ 78% 1+1+1 @ 82% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Percentage based off of your 1RM Snatch. If you can’t hit the higher percentages for Power, then go full Squat. 2) Snatch Push Press + Overhead Squat: 4 sets of 3+1 Warm-up as needed. Build as heavy as deemed fit. Rest 90-120 seconds between sets. WOD: 3) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets…