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Category Archives: Wod Log
130801
I’m going to consider this the first real workout I performed for the 2014 CrossFit season. My shoulder still isn’t right. Actually I’m still not 100% (back, hip, wrist). But this is the least amount of pain I’ve been in … Continue reading
Wednesday 120704
Strength Complete as warmup: 2 – 4 x 1 50 meter prowler push 90/50#, high handle, slow walk Olympic 1) Take 10 minutes to work up to a heavy, not maximal, hang squat clean (video) 2) 4 x 3 jerk … Continue reading
Posted in Programming, Wod Log
Tagged clean, clean and jerk, ghd, hang clean, hip extension, jerk balance, prowler, rope climb
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Tuesday 120703
Midline/Skill Complete before the start of class as part of warmup: 1a) 3 x ME bar L-sit, rest 60 sec (video) 1b) 3 x 10 GHD hip extension, rest 60 sec (video) Strength 1a) 5 x 2 front squat, 75 … Continue reading
Posted in Programming, Wod Log
Tagged box jump, front squat, ghd, l-sit, pullup, run, snatch
1 Comment
Sunday 120701
Strength 1a) 5 x 5 high bar back squat @ 70-80%, then immediately to, 1b) 5 x 5 max distance broad jump with medball @ 20/14#, rest 2 to 3 minutes. Notes: Increase load every set. Percentage is based off … Continue reading
Posted in Programming, Wod Log
3 Comments
Saturday 120630
Olympic 1) 7X1 snatch off low blocks – as heavy as possible, rest as needed, (VIDEO) 2) 7X1 clean off low blocks – as heavy as possible, rest as needed, (VIDEO: first few lifters) Note: Take no more than 30 … Continue reading
Posted in Programming, Wod Log
Tagged Amanda, clean, clean off blocks, dip, muscle-up, overhead pistol, pistol, ring pull, snatch, snatch off blocks
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Wednesday 120627
Midline/Skill 4 x 3 weighted GHD raise, rest 60 seconds 4 x 3 GHD sit up, rest 60 seconds Note: Complete midline work before class. Olympic 5 x Starr Clean Drill @ 70% of 1RM power clean, rest 2 to … Continue reading
Tuesday 120626
Strength Take 10 minutes to work up to a 1RM snatch from the high hang. (VIDEO) Note: Keep in mind, this is a 1RM you can achieve within the time frame for the day. The 10 minutes does not include … Continue reading
Posted in Programming, Wod Log
Tagged air squat, Cindy, hang snatch, jerk, pull-up, push up, snatch, snatch jerk, squat
1 Comment
Friday 120622
I’m going to have to better delineate the workouts programmed for “sharing” and the workouts I’ve done on my own. I didn’t get a chance to do yesterday’s workout but did our gym’s workout today, with some slight changes. Workout … Continue reading
Wednesday 120622
Olympic (open gym): MONTCLAIR & MORRISTOWN 7 x 2 snatch grip deadlift @ X1X1 + 1 snatch grip high pull, heavy as possible, Rest 60 seconds Notes: Perform deadlifts as follows, Accelerate up as fast as possible. 1 second pause … Continue reading
Posted in Programming, Wod Log
Tagged box jump, hang power snatch, pull-up, push up, snatch, snatch grip deadlift, snatch high pull
1 Comment