Thursday 3/1/12 WOD
LIFT COMPLEX:
10 cycles,, from the back rack position
option of increasing load, not exceed 95#
1 Back Squat
2 Szotts Press
1 OHS
2 Snatch Balance
back squat, stay down, 2 presses, leave bar over head, stand up, 2 snatch balance,, 10x,,, fun
ANY REMAINING TIME, you are at the mercy of the trainer!!!!!
FYI: Kerry makes healthy cookies!!
Sierra PR 185 HBBS,, way to go girl!!
Wednesday 2/29/12 WOD
!!!leap year!!!
STRENGTH
HBBS 2 x 8@ 65%—2 x6@ 70%—1 x 4 75% rest 5 minutes Front Squat 3 x3@ 65%—2 x 2@ 75%—2 x 1 85%
then
5 attempts at max UB ring dips (bands if needed) with 10 high box step ups between sets
cash out
30 tire flips
Having a healthy fun evening together,, woding, stretching, sweating, PRn,, way to go Kerry & Lester.
more family fun,, have you register?
http://www.thegaragegames.com/events/garage-games-mid-atlantic/
Tuesday 2/28/12 WOD
8 minutes to establish 1RM power clean
rest 8 minutes
8 minutes to establish 1RM power snatch
rest 8 minutes
HELEN
(at 6pm we will be doing a birthday WOD for Gloria.)
Gloria turned 69 today. She has been a member since the doors opened. She loves CrossFit and has ever been more excited about getting fit. We have a special birthday WOD for her.
3 rds
2/HSPUs
28/kbs
43/double unders
***
69 wall balls 4time
Mother of 4 daughters, you do not want to know how many grandchildren, RN servicing Tidewater for 38 years. It’s nothing for this lady to put in 80+ hours at the hospital in a week. She is committed to the growth of the gym and her health. But most importantly she’s my mom.
I love you and proud to WOD with you!!!
Monday 2/26/12 WOD
HBBS 2 x 6 @ 70%,, 1 x 4 @ 75%,, 1 x 4 @ 80%,, 1 x 3 @85%
rest 5min
Front Squats 3×3 @ 65%,, 2×3 @ 70%,, 2×2 @ 75%
AFAS ( as fast as possible) 2rds
45 ghd sit ups + 90 walking lunges + max static parallel squat
The sound of freedom,,
Naval Air Station Oceana or NAS Oceana (IATA: NTU, ICAO: KNTU, FAA LID: NTU) is a military airport located in Virginia Beach, Virginia, and is a United States Navy Master Jet Base. It is also known as Apollo Soucek Field, named after Lieutenant (later Admiral) Apollo Soucek, a Navy Test Pilot who set the global altitude record in 1930 by flying a Curtiss “Hawk” biplane to an altitude of 43,166 feet. NAS Oceana is the only Master Jet Base on the East Coast.
read more!!!
http://en.wikipedia.org/wiki/Naval_Air_Station_Oceana
Matt took home the prize,, 138 burpees
The feel of freedom!!
The smell of freedom!!!
Sunday 2/26/12 WOD
Rest for the week ahead or Coach Matthew is planning something at 12 noon.
Choose wisely!! Does any one know what movie and scene this phase is from?
this is on of my favorite pictures. When it comes down to it, why do we train hard? So we can carry our buddy across the line or out of a burning building.
What’s for breakfast??
Saturday WOD
250M run w/plate 45/25,,, 70 air squats w/plate
250M run w/plate,,, 35 push presses w/empty bar
250M run w/o plate,,,, 15 thrusters @ 135/85
250M run,,, 35 burpees
250M run,,, 35 wall balls @ 20/14
250M run,,, 70 double unders
The Wednesday noon class was up on it this week!!
Squats are the prefect lift to get your body ready for a swim suit. Did you know all these muscles are involved.
rectus abdominis and obliques
adductor magnus, longus, brevis
gracilis
gastrocnemius and soleus = calf
biceps femoris, semitendinosus and semimembranosus = hamstrings
quadriceps femoris
gluteus max
flexor hallucis longus
flexor digitorum
hip flexors
maybe more not listed!!!
Friday WOD
Meet Christina, she will be doing the open WODs at the gym! So will others, so should you???
STRENGTH
5 x 1 Split Jerk & 5 x1 Push Jerk
Pick 2 Tasks and Complete :
A) Sectionals WOD 12.1 Max Effort and Reps of Burpees in 7x Minutes with a 6″ target above standing reach.
B) Max Effort and Reps of Muscle Ups in 6x Minutes (RX’d or Modified)
C) Max Effort and Reps of Tire Flips in 5x Minutes (preferably with a partner.)
So far! athletes are getting great scores on the burpee AMRAP, make sure you post your score on the site, I’m giving away a 10# bucket of Epsom salt to the highest score recorded.
This is the first installment of a series for the competitive, casual, serious, or curious athlete who will be participating in this years 2012 Crossfit Open Sectionals. The following is a personal subjective strategy that I (Matt) will be using. Garrett will add his thoughts in the last section as a response to my notions. Not meant to be serious, just to see how we view the Open.
Coach Matt:
Standards are clear, flat on the deck, and every repetition is finished when the athlete touches an object 6″ above standing max reach. The time is 7 minutes, enough said. Lets break it down. No matter how it’s sliced, the game plan should be “paced”. There are many that will swear that you should just “gun it from the jump!” or “go hard from the bell”. If my math serves me right, 7 minutes is at least 4 minutes outside of “anaerobic”. However, 7 minutes is only 420 seconds. That means it’s short enough to set a number, and stick to it. I’m leaning towards a 2x minute tempo, followed by 2x minute max effort, followed by a 2x minute tempo, and 1x final minute of max effort. Beginning with the tempo early is key because, you have to know if you can actually hold back. Elite, or competitive, tempo is 18x-20x reps per minute. On the max effort side of things, who knows? If you don’t have 100x reps with exactly 2x minutes remaining, throw “caution into the wind” and get your a** over a fire.
Prediction? Let me close with two things. I do see an athlete breaking 200x reps, but, would also bet anybody lunch that theres an 85% chance that very same athlete doesn’t qualify for the games in the long run.
Expect a starch contrast next week, I predict a heavy kettle bell or 185 LB. barbell.
Coach Garrett: OK Matt I agree that pacing is the way to go. If we look at the time domain we are dealing with a singular, lower output movement. I see this as a mono-structural movement. It’s burpees, but just those ,for a long period of time puts us firmly in the aerobic mode. If we use a max distance run or row as the analogy then… pacing is key. I wouldn’t come out of a max distance run in seven minutes quickly you would jog the start and consistently add intensity. Same for this test. Open up steady. First 2 minutes you should find the pace at which you would have to stop and rest if you went faster. My goal will be to move steadily the entire time. A quick burst at any point before the last minute will exaust glycotic stores. This requires more rest and will lead to less reps. Consistently moving the whole time. Change the movement up to avoid individual muscle fatigue and most importantly … keep moving! In the last minute, go for broke, but don’t step on it too soon and end up with your hands on your knees in the last 10 seconds.
As far as the winner: I see something in the 170 range as a top score. I think the target will really take some reps off. Good Luck
Coach Garrett
THURSDAY WOD
15 minutes of MOBILITY & DYNAMIC POSITIONING
15 minutes to establish a 1RM Snatch
3 rds
35 cal row & 200 yard walk
open wod#1 7 minute AMRAP burpees
some athletes will be doing the open WOD @ 6pm today,, If you are planning to do the open WODs, speak to one of the coaches about it. It will be great if everyone does the WOD of the week regardless whether you are registered. So far there are 4 committed people going to the games, plane/hotel booked. If you want to go talk to me. Last year was the best time.
OUR OWN!!!! Ben Smith,, you know he’s going.
Strength
