11.20.17

REMINDERS: this week we will have a limited schedule due to the holidays.  This schedule of class time changes for the holidays has been up online since late October, it is also posted on the whiteboard and both doors as you come in.  Also, the the winner of the RP Gym Challenge to be announced tomorrow!

-Wednesday, Nov. 22 No 6:15pm or 7:15pm classes

-Thursday, Nov. 23 (Thanksgiving) No classes

-Friday, Nov. 24 (Black Friday) No classes

Sport & Performance

Juggernaut 7/12

1.squat 70% 5 x 6

2.bench 8-8-8-8 work to a heavy 8 in 12 min.

WOD from 2012 Mid-Atlantic Affiliate Challenge

3 rounds of:

-5 deadlift #345m #225f

-10 wall ball #20m #14f

Fitness

1.squat 5 x 3 (add 5lbs from last week, reps stay the same, but you have two less sets)

2.bench 8-8-8-8 work to a heavy 8 in 12 min.

3 rounds of:

-15 burpee box jump overs “24m “20f

-20 alternating hand dumbbell power snatch (you pick the weight)

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11.19.17

REMINDERS: next week we will have a limited schedule due to the holidays.  This schedule of class time changes for the holidays has been up online since late October, it is also posted on the whiteboard and both doors as you come in.

-Wednesday, Nov. 22 No 6:15pm or 7:15pm classes

-Thursday, Nov. 23 (Thanksgiving) No classes

-Friday, Nov. 24 (Black Friday) No classes

active rest day

-spend 60 minutes of physical activity with friends or family

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Who is ready for a supplemental sheet starting in December?

11.18.17

Sport & Performance

1.deadlift 10-8-8-8 work to a heavy 8 in 15 min.

21-15-9 reps for time of:

-front squat #185m #125f

-toes to bar

Fitness

1.front squat 5-5-5-5-5 work to a heavy 5 in 15 min.

18-12-6 reps for time of:

-hang clean #95m #65f

-bastards

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11.17.17

Sport & Performance

Juggernaut 6/ 12

1.squat 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x max reps

*goal is 8 or more reps

**those of you who have completed Juggernaut before with us, if you wish to use the program as originally written, add 2.5-5lbs for every rep >8 and remove 2.5-5lbs for every rep <8 to your theoretical max for the next 3 squat sessions, if you have never completed this squat program with us, always use your real max

CrossFit Games Open workout 14.1

AMRAP in 10 min. of:

-30 double unders

-15 power snatch #75m #55f

Fitness

1.deadlift 10-8-8-8 (heavier than last week) work to a challenging 8 in 15 min.

AMRAP in 10 min. of:

-10 cal. row/bike/ski

-10 ground to overhead anyway #95m #65f

-10 double unders

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11.16.17

Sport

1.bench 10-8-8-8 (heavier than last week) build to a heavy 8 in 12 min.

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

3 rounds of:

-2 min. 70% bike pace from 10.23.17

-2 min. 100% muscle up pace from 10.23.17

Performance

1.bench 10-8-8-8 (heavier than last week) build to a heavy 8 in 12 min.

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

3 rounds of:

-2 min. 70% row pace from 10.23.17

-2 min. 100% muscle up pace from 10.23.17

Sport & Performance see math below to figure your percentages from test piece on 10.23.17, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .7 = 70% cal. pace per minute

(70% cal. pace per minute) x 2 = use this number

100% wall ball pace per minute = total wall ball completed in 3 min./3

(100% wall ball pace per minute) x .7 = 70% wall ball pace per minute

(70% wall ball pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3

(100% muscle up pace per minute) x 2=use this number

100% handstand pushup pace per minute = total hspu completed in 3 min./3

if any of this confuses you, please watch this instructional video

Fitness

1.bench 10-8-8-8 (heavier than last week) build to a heavy 8 in 12 min.

2.push press 8-8-8-8-8 work to a challenging 8 (heavier than last week) in 12 min.

for time:

-50 wall ball #20m #14f

-35 power clean #115m #75f

-20 double unders

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TK focusing in on the bench.

11.15.17

As it is finally starting to feel like fall (or winter) depending on your resistance to the cold, we wanted to ask for your help.  We know that the doors are shut now until spring, and everyone feels a little confined when we first close the doors.  So we ask you to help each other and help us.  We ask for your help in logistics.  A well organized class can get through the work that we set forth in front of you easier than a disorganized class.  You can help us with these logistics in a few ways:

1)During “A” if you have Rx unbanded pullups we ask that you  use the rig against the wall to do your pullups.  This will allow the folks that need a pullup band the 3 stations setup for people who need a pullup band.  So please, be courteous to those who are trying to get off a pullup band and let them use their designed area.  We thank you in advance.

2)My Fitness crew, your “A” does not include GHD situps.  If you feel regular situps in “A” are too easy for you, simply grab a dumbbell, hold it behind your head, and do your situps that way.  You confuse new athletes who see you Fitness veterans doing this, then they want to try, then we have to explain why they might not be ready for it, and how they can get hurt by doing in incorrectly.  So please, follow the “A” on the board.

3)Those of you on sheets.  Please also help us with logistics.  If you are pulling off the floor please occupy a platform on the far row closest to wall.  If there are no spots there because of bigger classes you may also use the lifting platforms if no one is using the blocks there.  If you are in meathead corner, ask if you can work in with someone if they are also benching, or ask if you can work in if they are also doing incline bench.  We also have two cables for lat/triceps use.  If you are not using a barbell to bench, do not occupy a rack.  These things should make sense, but we all need some logistical help from time to time.  Again please help us and help each other.

Sport & Performance

1.clean & jerk off blocks warmup for 3 min.

2.every 90 seconds for 12 min. 1 clean + clean & jerk off blocks start @ 70%  (add weight by feel after 3 min. of no misses)

3.front squat 5-5-5-5 in 10 min.

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

Fitness

1.high hang power clean 3-3-3-3-3 work to a challenging 3 in 15 min.

2.split jerk 3-3-3-3 challenging 3 in 10 min.

21-15-9 reps for time of:

-cal. row/ski/bike

-box jump “24m “20f

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Winter cardio party.

 

11.14.17

Sport & Performance

1.snatch off blocks warmup for 3 min.

2.every 90 seconds for 12 min. 2 snatch off blocks @ 70% (add weight by feel after 3 min. of no misses)

3.overhead squat 5-5-5-5 in 10 min.

for time:

-20 wall ball #20m #14d

-40 hand release pushups

-20 wall ball #20m #14f

-40 box jump “24m “20f

-20 wall ball #20m #14f

-40 kettlebell swings #53m #35f

-20 wall ball #20m #14f

Fitness

1.high hang power snatch 3-3-3-3-3 work to a challenging 3 in 15 min.

2.overhead squat practice moderate 5 in 10 min.

3 rounds of:

-10 situps

-15 hand release pushups

-20 goblet squat (you pick the weight)

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Fitness normally has the big dose of wall ball, but not today.