Goals board is OPEN! Write up 1 Goal that will keep you motivated and focused on an objective.
WU
the loop
Junk Yard dog
Overhead Mobility
WOD
15 mins to 5 rep Max Overhead Squat
then @5RM
1 x 5
1 x Max rep
*rest 2 mins between
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch 95/65#
Double Unders x 3
Foundational
10-9-8-7-6-5-4-3-2-1
OHS
Double Unders x 3 or Burpee x 1
Challenge
Handstand Hold
Congrats to Troy who yesterday established the gym record on “Fran” 3:07!
WOD
We got you covered.
Tom on the Gimme.
WU
Loop Jog
Dynamic
Overhead Mobility
WOD
15 Mins to work up to a 1RM Strict Press
then
2K Row for time
or
10 mins Airdyne (max cals)
Cooldown
2 Loops & Stretch
OTG Challenge
2 cycles of Yogic Inchworm
Defined as
Standing back bend
forward fold
inch worm to high plank
cobra
down dog (calf right)
spiderman right
pigeon right
sampson right
Step through
sampson left
pigeon left
spiderman left
down dog (calf left)
cobra
high plank
inchworm to forward fold
standing back bend
Hold each position for 4 deep breaths.
10k Row.
WU
400m run & 400m Row..then Junk Yard Dog with a Partner
5 Mins Roll Posterior chain
then
set up for WOD and 5 mins warm-up DL to weight being used
WOD
“McGhee”
Complete as many rounds in 30 minutes as you can of:
5 Deadlift (275/185#)
13 Push-ups
9 Box jumps, 24 inch box
In memory of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.
MOD 1: Deadlift to 70% of 1RM only
MOD 2: Modify elements as needed with coaches approval. Don’t slack.
Focus: Move fast but prep for HEAVY DL under cardio stress….Set up well!
Compare to 10/22 – http://crossfitcapeann.com/2012/10/22/motivational-monday/
Cooldown
2 laps around the loop or 10 min row/ Dyne and Roll out.
*Outside the Gym Challenge (OTG)
Run the rocks below the Seawall at Long Beach 1-2 laps
WU
Loop Jog x 2
Barbell Warm Up
3 rounds on cue
5 Power cleans
5 Front squats
5 Push Jerks/ Press
WOD
“Hammer”
5 rounds for time of:
5 Power cleans
10 Front squats
5 Push Jerks
20 Pull-ups
Rest exactly 90 seconds (check the clock and restart next round after rest)
Score is total time
RX= 135/95#
*In Honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
Foundational
20 mins or 5 rounds
5 Power cleans
5 Front squats
5 Push Jerks/ Press
10 Pull-ups
Rest exactly 90 seconds 9 (check the clock and restart next round after rest)
Cooldown
Jog the Loop x 2
You may or may not assume this position during this workout. From yesterdays trip to the ICA Barry McGee exhibit.
WOD
The Unknown & Unknowable.
*Hint- No Squatting involved.
WU
4 min Row, Dyne, or Run
Barbell Warm-up
5 Hang Power Clean
5 Front Squats
5 Push Jerk
WOD
Complex for max load completed in 10 mins
5 Hang Power Clean
5 Front Squats
5 Push Jerk
then
Tabata Row 20 sec all out / 10 sec casual x 8
Rest 1 Minute
Reverse Tabata Airdyne 10 sec all out / 20 sec easy pedal x 8
Rest 1 Minute
Tabata Double Unders or burpees x 8
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Challenge
Max Consecutive Muscle-ups or Pull-ups (forgot Monday)
Kevin post “Eva”…effort earns respect!
400m Run
Partner med ball toss
400m Run
WOD
3-3-3-3 Turkish Get-up Ascending (3 each side)
then
Circuit 2 mins work 1 min Hold x 2
Tireflips + Jump through
Plank
Gimme Gimme
Slosh Pipe Hold OH
KB Double Swing + Push Press
Hollow Body Hold
Challenge
3 rounds of Yogic Inchworm
Defined as
Standing back bend
forward fold
inch worm to high plank
cobra
down dog (calf)
spiderman right
sampson right
Step through
sampson left
spiderman left
down dog (calf)cobra
high plank
inchworm to forward fold
standing back bend
repeat x 2
WU
Run the loop
then
Dynamic
then 400 m run
Mobility
Goblet Squat Hold (1 min)
Calf Stretch
Couch stretch
WOD
“Karen”
150 Wallballs for time
Gents RX= 20# 10ft (preferably wood target)
Ladies RX= 14# 9ft
*we will run heats with counters
Here are some tips
Cooldown
3 loops or a slow 5-10 min Row or dyne as soon as you finish
Challenge
max Consecutive Muscle-ups or pull-ups
*requested by Karen (who didn’t do Eva)
The Namesake – Eva Twardokens
WU
400 m Run
Junk Yard Dog
5 Min Set up for WOD
WOD
“Eva”
5 rounds for time of:
Hill Loop Run
30 Kettlebell swings 70/53#
30 Pull-ups
*or if you did this yesterday
10k Row for time.
MOD
5 Rounds or 40 minutes (whichever comes first)
Flat Loop
30 KB Swings (heavier than normal)
30 Pull-ups (bands ok)
*check with coaches for MOD’s…challenge yourself.
Cooldown
Stretch if you have time
Remember the 1st night of the dory Seminar is going tonight behind the brewery. Get on it!
WU
400m Run
400 m Row
then
Junk Yard dog
Mobility
calf
couch
Pigeon/spiderman
WOD
3 Rounds for time or 15 mins
10 Deadlifts @ BW/ .75 BW
20 box jumps 20in
30 Push ups
400 m Run
MOD= DL @ 50% 1RM
Challenge yourself Always!
Challenge
Mini Flight Simulator for time.
5-10-15-20-25-30-25-20-15-10-5
Unbroken Double Unders
*if you mess up you redo the round your on
Seth gets cozy on the Ghetto GHD. He has had some issues with tendonitis likely due to the combination working with his hands all day and the grip work that happens in the gym. Remember guys, if you have an ongoing injury or tweak let the coaches know and we can always work around it. It is never an inconvenience for us and you should not feel embarrassed nor intimidated to ask.
WU
Joint Mobility
10-1
Wallball
Ring Row
WOD
8 mins to work up to a 5RM Ring Dip
1 set of 5@5RM
1 set of Max @ 5M
then with Partner
3 Rounds Each (work/rest)
10 Double Swing Clean Push Press
200 M Row
2 min Recovery
3 Rounds Each (work/rest)
10 Goblet Squats
0.2 Miles Airdyne
2 min Recovery
3 Rounds Each (work/rest)
10 Russian Swings
200 M Run
*pick weights that are hard but can be done unbroken for the 10.
Cooldown
30 Deadhang Pull-ups with your partner alternate 1-1
