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

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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

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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

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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

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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

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Thursday 120628

Olympic 5 x 3 Clean pull, heaviest possible, rest 2 to 3 minutes Strength Back squat, 3 x 5 @ 75%, 2 x 5 @ 80%, rest 2 to minutes Note: Based on 3RM. Conditioning At a moderate pace, RPE … Continue reading

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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

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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

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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

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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

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