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WOD

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Wednesday, November 12th

Posted on by Pat

Regular Classes:
Back Squat 5

12 Min. AMRAP
Back Squat Ladder* @ 50%
10 Push Ups
10 Box Jumps
* one Back Squat to begin first round, two to begin second, three to begin third, etc.

5:30am Comp Class @ CrossFit Aspire:
Back Squat 5
1 Rope Climb between each set

30 Back Squats (225/155)
15 Burpees
30 Deadlifts (225/155)
15 Burpees
30 KB Swings (70/55)
15 Burpees

If you cannot clean 225/155 from the ground onto your back, use the heaviest weight you can. This should be VERY challenging.

8-7-6-5-4-3-2-1
Strict HSPUs
High Box Jumps

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Tuesday, November 11th

Posted on by Pat

Overhead Squat 3

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Extra Credit:
The weather is warm, so..
800m Run
- rest 3 minutes
600m Run
- rest 2 minutes
400m Run
- rest 1 minute
200m Run

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Monday, November 10th

Posted on by Pat

“Push Press Lynne”
5 Rounds
Max Reps Push Press
Max Reps Pull-ups
- rest 2-3 minutes between rounds

Cash Out:
Tabata Row for max meters

Extra Credit:
Every 90 seconds for 15 minutes, Snatch skill work
Snatch + Hang Snatch + OHS + Snatch Balance

then, AMRAP in 2
Max rep “Squat” Snatches (95/65)

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This week’s WODs

Posted on by Justin

Monday, November 10th
“Push Press Lynne”
5 Rounds
Max Reps Push Press
Max Reps Pull-ups
- rest 2-3 minutes between rounds

Cash Out:
Tabata Row for max meters

Tuesday, November 11th
Overhead Squat 3

“Air Force WOD”
20 Thrusters (95/65)
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpees on the minute, every minute.

Wednesday, November 12th
Back Squat 5

12 Min. AMRAP
Back Squat Ladder* @ 50%
10 Push Ups
10 Box Jumps
* one Back Squat to begin first round, two to begin second, three to begin third, etc.

Thursday, November 13th
OTM 15
1 “Squat” Clean
Start light, finish heavy

5 Rounds
7 Pull-ups
7 Front Squats (115/80)
7 Burpees

Friday, November 14th
At the 0 minute mark…
AMRAP in 5
5 Push Presses (95/65)
5 Toes to Bar

At the 10 minute mark…
AMRAP in 5
5 Push Jerks (115/80)
5 V-ups

At the 20 minute mark…
AMRAP in 5
5 Split Jerks (135/95)
5 Sit-ups

Use weights you can perform unbroken sets with.

Saturday, November 15th
Deadlift 5

4 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
10 Pull-ups

If weather allows, I might switch this to Helen for one last running WOD before it gets too cold.

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Saturday, November 8th

Posted on by Pat

Regular 8, 9 & 10am classes:
Power Snatch 2

3 Rounds
400m Run
21 Wallballs
12 Power Snatches (96/65)

10am Comp Class @ CrossFit DT1:
12-9-6-3
“Squat” Cleans (135/95)
Burpee Box Jumps

- Rest 5 minutes

12-9-6-3
Power Snatches (115/75)
24-18-12-6
Wallballs

- rest 5 minutes

5 Rounds
10 Overhead Squats (75/55)
1 Rope Climb

- no rest

Run 1 mile

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Friday, November 7th

Posted on by Pat

OTM 15
1 Power Clean
Start light, finish heavy

9 Power Cleans @ 75% of 1RM
30 Pull-ups
7 Power Cleans
20 Pull-ups
5 Power Cleans
10 Pull-ups

Extra Credit:
4 x 500m Row
- rest 30 seconds between intervals
- maintain your 2k row pace

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Thursday, November 6th

Posted on by Pat

Muscle-ups

Back Squat 6

10-8-6-4-2
Man makers
Burpees
Toes to Bar

Extra Credit:
3 Rounds, not for time
10 HSPUs
10 GHD Sit-ups
20 Pistols

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Wednesday, November 5th

Posted on by Pat

Regular Classes:
Thruster 3

50 Double Unders
21 Push Presses (115/80)
21 Front Squats
50 Double Unders
15 Push Presses
15 Front Squats
50 Double Unders
9 Push Presses
9 Front Squats

5:30am Comp Class at CrossFit Aspire:
OTM Snatches
Minutes 1&2 – 5 reps @ 50% of 1RM Snatch
Minute 3 rest
Minutes 4&5 – 4 reps @ 60% of 1RM Snatch
Minute 6 rest
Minutes 7&8 – 3 reps @ 70% of 1RM Snatch
Minute 9 rest
Minutes 10&11 – 2 reps @ 80% of 1RM Snatch
Minute 12 rest
Minutes 13&14 – 1 rep @ 90% of 1RM Snatch

Metcon 1:
100 Double Unders
- then
15-12-9
Push Presses (135/95)
Front Squats
- then
100 Double Unders

Metcon 2:
30 Burpee Pull-ups

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Tuesday, November 4th

Posted on by Pat

Deadlift 3×3 @ 75% of 1RM
- Pause 1-3 seconds between reps
- Focus on set-up position
- don’t go heavier, these should be perfect reps

AMRAP in 20
in Teams of 3
9 Box Jump on-and-overs
9 Calorie Row
9 Heavy KB Swings
- rotate when all 3 people have completed their reps

Extra Credit:
Tabata Row for max meters
- rest
Row total meters from tabata row as fast as possible

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Choosing Your Weight

Posted on by Alycia

 

Do you struggle with how many reps, sets, or what weight to use in class? That’s probably because there is no one correct answer. Rather, it depends on you, your past, your goals, and how you are feeling THAT DAY.

Here are Justin’s notes on how to select the right weight for yourself, when strength training.

Most days our classes follow a simple template:

1)      Warm-up and mobility work

2)      Strength training and/or skill work

3)      Metcon

4)      Extra Credit

In the “strength training’ portion of class, the goal isn’t to lift the heaviest weight possible every day, but rather to lift with good technique a weight that is appropriate for the day. In a perfect world, the appropriate weight for the day will be a new PR, and if you are very new to lifting, this will often be the case. But once you have some experience with strength work, you quickly learn that not every day is a PR day. So considering this, I want to discuss how to properly choose your working weight for your strength work.

Technique is more important than weight lifted. Always. Go up in weight only if your technique is excellent, and don’t increase the weight if you expect technique to suffer.

Some days you’ll be stronger than others. Many factors will affect how strong you are on any given day.

-          Sleep. Nothing can affect how you perform in the gym more than a bad night of sleep. And nothing can prepare you more for consistent progress and improvement in the gym than lot of sleep.

-          Diet. After sleep, diet has the biggest effect on your training. If you’ve been eating clean and eating enough, expect your numbers to increase. If you’ve been eating junk, not enough, or you’ve recently cut out a lot of carbs, expect your numbers to drop.

-          Stress. At work, at home, kids, relationships, etc. Any and all stress can interfere with a good training day.

-          Previous workouts. Yesterday’s running will affect today’s squats.

-          Time of day. I feel much stronger after work than I do in the morning. For you, the opposite might be the case.

-          A change of routine. Have you recently started doing yoga? Training more times a week? Upped your mileage to get ready for an upcoming race?

-          No good reason. Some days you walk in to the gym feeling weak and crappy and you have a record setting day. Other times you feel good, but your just don’t perform well. It’s the reality of strength training and fitness in general. Some days are better than others.

-          Complexity. When performing the more technically challenging lifts, like Snatches and Clean&Jerks, you can expect a huge variance in your numbers from day to day. The less technical lifts, like shoulder presses and back squats, you will have more consistent numbers.

-          Explosiveness. Much like with the more complex lifts, you’ll also see more variance with the more explosive lifts. Some days you’re faster and more explosive than others. So expect more consistency with your shoulder presses and less with you push presses.

So, knowing that there are many factors that will affect your training, let’s talk about how to approach choosing your weight.

-          Don’t chase PRs just to get a new PR. I can’t stress this enough. You will not PR every day.

-          Only go up in weight if technique is good. This decreases the chance of injury and teaches the body to move better. We want to reinforce good technique until it becomes automatic. Only then do we chase maximal weights.

-          Base your weight increases on how each set feels. Go up in weight only if you perform a set that feels good and that you know you can improve upon.

-          Have a realistic goal and a plan. If you’re feeling good, aim to hit around 90% of your PR (for that rep scheme) with enough time to lift for 1-2 more sets. For example, if you have 15 minutes to do Deadlifts x3, and your 3 rep PR is 305, aim to lift 275×3 with enough time to do 1-2 more sets. An example lifting session based on a 3×305 deadlift might look like this:

  • 10 x 45
  • 5 x 135
  • 5 x 185
  • 3 x 225
  • 3 x 275
  • 3 x 295
  • 3 x 315 (10lb PR!)

-          Or, if you’re tired, sore, or haven’t deadlifted recently, you’ll want to back off a little, so your training might end with the 3×275 or 3×295 set.

-          As the weight gets heavier, rest longer between sets. Again, using the above deadlift example, you only need about 30-60 seconds of rest between each of the first four sets. Then, as the weight gets heavier, aim for 1-3 minutes of rest between sets.

-          Small improvements over time add to huge increases in strength. Adding 5lbs a month to a lift is a 60lb increase in a year. If you’re feeling good, aim to get a 5lb PR.

In conclusion, before lifting you should be thinking about external factors (sleep, energy, eating), your body THAT DAY, your immediate and long term goals and the time allotted. These factors will allow you to determine the BEST possible course of action when lifting.

Remember that this is YOUR strength training session. The whiteboard is neat to look at, but remember this is a training session, not competition day. You work out to GET stronger and you compete to TEST your strength. Make smart choices, even if it means lifting less weight or taking a rest day to recovery. And keep getting stronger…everyday. 

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