http://rehobothcrossfit.com/2010/08/19/globo-gym-vs-crossfit-gym/

Fight Gone Bad!!!

3 rounds for reps; rest 1 min b/w rounds

1 minute at each station

Wall Ball

Sumo Dead Lift High Pull, 75/55

Box Jump, 20"

Push Press

Row, Cal

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5 day/week

Strength-

Front Squat- 5 x 3; every other minute

Metcon-

21-15-9

Pull Ups

Burpees

Sit Ups

Performance

Training:

AM

A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min

(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec

(% of higher max (snatch or power snatch))

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min

(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)

PM

7 sets:

Row 90 sec @ 95%

Rest 10 sec

35 double unders

rest 2 min

Testing tomorrow

Grayson dominating the rope climb at the garage games!

5 day/week

10 sets

A1. Pull Ups- weighted x 3; rest 10 sec

A2. Ring dips- weighted x 3; rest 2 min

Performance

A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec

(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets

(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean pull; 3 x 5 reps; rest 90 sec

(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)

D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min

Double tomorrow for performance

Your newest 2pood athletes. Check out 2pood.com for our athlete profiles and some of the 2pood apparel

5 day/week

4 sets of tabata lunge jumps

rest

5 sets

10 wall ball

60 sec high knee jump rope

rest 90 sec

Performance

AM
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)

PM
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)

post loads, notes and times to comments

Rest day tomorrow for performance

Lauren laughing during the final WOD at "Survival of the Fittest" b/c she's killing it! Won her heat! Great Job Lauren!!

5 day/ week

Pull Ups strict- 5 x 5; rest 90 sec

+

5 sets

20 box jumps

20 push ups

3 day/week

Pullups- 3 x amrap; rest as needed

+

5 sets

30 sec push press

30 sec sumo dead lift high pull

30 sec rest

Performance

A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec

(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets

(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)

C. Snatch pull; 3 x 5 reps; rest 90 sec

(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)

D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

Double tomorrow for performance

Strength

Dead Lift @ 55% x 3 x 10; on the minute for 10 minutes

Press- 5 x 5; rest 90 sec

Metcon

Annie

50-40-30-20-10

Double Unders

Sit Ups

3 day/week WOD

21-15-9

DB Squat Clean

Pull Ups

*Start and finish with Row 500m or Run 400m (one at the start the other at the end)

Angela getting some air!

Tabata Squats, 95#'s

rest 1 min

5 min amrap of 5 unbroken pull ups

rest 1 min

75 Box Jumps, HIGH!!

Kettle Bells, Box Jumps, Double Unders!

Paleo-

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

Dead Lift Strength Work

+

1 min each; rest 2 min and repeat

Pull Ups

Push Ups

Sit Ups

Squats

Dead Lift

Madison swings the 44# KB... 35 was RX'd!!

5timers

Front Squat @ 32X0; 3 x 3

+

10 min amrap

6 hang squat clean

12 pull ups

24 double unders

Sorry for the lack of post this week. Been extremely busy. Will get better

Today's WOD's

5timers

5 rounds

Run 400m

15 KBS

10 Ring Push Ups

3timers

5 rounds

50 Jump Rope

10 DB Thrusters

10 Pull Ups

Papa Bear...

2 wod's today

Both strength-

Thrusters- 5 x 3; every other minute

Unlimited clients-

15 sec on/45 sec off x 5 cycles

thrusters

weighted pull ups

burpees

(ex. 15 sec thrusters, rest 45 sec, 15 sec pullups, rest 45 sec, 15 sec burpees 45 sec rest, repeat)

3x/week clients-

Cindy

20 min amrap

5 pull ups

10 push ups

15 squats

Michelle is excited about getting some Double Unders!!

Wednesday-

Dead Lift- quick 3RM

+

5 Rounds

40 Double Unders

30 Box Jumps

20 KBS

Thursday

A1. Front Squat @ 32X0; 5 x 3; rest 90 sec

A2. Pull Ups; amrap x 5; rest 90 sec

B. 100 Sit Ups as fast as possible

More PR's

Reagan does away with the band!

Grayson does RING Hand stand push ups!!
Mike gets 285# Over Head Squat!!!

Strength-

A1. HSPU- 5 x 3; rest 10 sec

A2. Pull Ups- 5 x 3; rest 2 min

B1. Ring Dips- 3 x 5; rest 10 sec

B2. Ring Row- 3 x amrap; rest 90 sec

+

3 sets; rest 90 sec

15 burpees

Run 400m

Strength-

Max Over Head Squat- once you fail on that continue with finding your max Jerk (shoulder to over head)

Metcon-

3 rounds

30 games style push ups

bear crawl 15 ft

21 over head squats

bear crawl back

Clark almost to the top!

Strength

Rope Climbs

Metcon

5 sets; rest 2 min b/w each

10 pull ups

15 sit ups

20 burpees

Luke adding some weight to the pull ups!

A1. Pull Ups- 5 x 3; rest 10 sec

A2. Ring Dips- 5 x 5; rest 2 min

+

Farmers walk 100m

Run 400m

Farmers walk 100m

Recent PR's!

Moe gets her first Pull Up!!

Mitchell gets Double Unders!!

Tyler with a 56" Box Jump!!

Dead Lift and Pistol Skill Work

7 min amrap

7 Dead Lift @ 315/205

Run 20m

14 Pistols

21 Double Unders

Run back 20m

3-2-1 Helen!

Run 1200m

63 KB Swings

36 Pull Ups

Run 800m

42 KB Swings

24 Pull Ups

Run 400m

21 KB Swings

12 Pull Ups

Graves got his first Muscle Up! Congratulations!!

Strength-

Front Squat @ 32X0; 5 x 3; rest 90 sec

+

3 min amrap; rest 2 min x 4

10 Front Squat

10 Lateral hops over bar

10 clap push ups

Sectionals WOD 4

15 min amrap

5 HSPU

7 Snatch, 95/55

10 Box Jump, 20"

New member "Cap" knocking out some over head squat!

Ring Dips- 5 x 5

+

"annie"

50-40-30-20-10

Double Unders

Sit Ups

Great job to everyone at the Work Shop this weekend!

Strength

Over Head Squat @ 32X0; 5 sets of 3

Metcon

21-15-9

Over Head Squat, 95/65#

Pull Ups

Run 400m after each round!!

Getting after the 4th of July WOD!!

Strength-

A1. Front Squat @ 32X0; 5 sets of 3; rest 10 sec

A2. Strict Pull Ups; 5 sets of 3; rest 90 sec

B1. DB Lunges; 5/leg x 3; rest 10 sec

B2. Ring Rows; amrap x 3; rest 90 sec

C. Knees to elbow; 3 x 15

Paleo Challenge starts today

Going with an Aerobic style benchmark wod for this challenge!

For time:

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

My vision for the future of CrossFit 27:17!

"FRAN"!!!

21-15-9

Thrusters

Pull Ups

Dead Lift- 5 x 3

5 rounds

5 ring push ups

15 jumping pull ups

30 lunges

Clark swinging the 2 pood around!

Strength

A1. Press- 5 x 3; rest 10 sec

A2. Pull Ups- 5 x 3; rest the rest of 2 minutes

+

10-9-8-7-6-5-4-3-2-1

KBSwings

Sit Ups

+

Run 400m, 75 Double Unders, Run 400m