12.10.17

rest day

Great work everyone so far on this cycle.  We are 6 weeks deep on our 12 week cycle.  We will have test week starting Jan. 15, 2018.  You all survived 10’s & 8’s on reps.  All that is left is low numbers like 5’s, 3’s, 2’s, and 1’s.  We will be moving to the ground soon for our olympic lifts on Tuesday’s and Wednesday’s.  Keep up the good work! Also, as we move forward we want to remind you all of our winter weather policy, if Charles County Schools are closed or delayed, we are closed for all AM classes and will post by 12 noon about all our PM classes on Facebook.

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Read:

December ’17 Class Cancellations

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12.09.17

Sport & Performance

1.deadlift 8 x 4 (add 5 lbs. from last week to work sets)

5 rounds of:

-1 min. max reps kettlebell swing #70m #53f

1 min. rest

*goal is 30 or more reps each round

Fitness

1.front squat 5 x 3 (add 5lbs from last week to work sets)

5 rounds for time of:

-5 power clean #135m #95f

-10 hand release pushups

-5 pullups

post times to comments

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TK pulling big at Raw Nationals.

12.08.17

Sport & Performance

Juggernaut 12/12

1.squat 50% x 5, 60% x 3, 70% x 2, 80% x 1, 85% x 1, 90% x max reps

*goal is 3 or more reps

for time:

-2 rounds of “DT”**

-1k row

-2 rounds of “DT”**

**1 round of “DT” is 12 DL-9 hang PC-6 s2o #155m #105f

Fitness

1.deadlift 8 x 4 (add 5lbs from last week)

AMRAP in 15 min. of:

-24 wall ball #20m #14f

-12 deadlift #115m #75f

-18 wall ball #20m #14f

-9 hang power clean #115m #75f

-12 wall ball #20m #14f

-6 shoulder to overhead anyway #115m #75f

post times or rounds and reps to comments

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#moarwallballz

Read:

Sarah Robles 90+ World Champion

Full CrossFit Games Season Released

12.07.17

Sport

1.bench 8 x 4 (add 5lbs from last week)

2a.every 90 seconds clean 5-5-5-5 build to a heavy (not UB)

2b.every 90 seconds max UB handstand pushups x 4

3 rounds of:

-2 min. 75% cal. pace on bike from 11.27.17

-2 min. 100% muscle up pace from 11.27.17

-1 min. 100% HSPU pace from 11.27.17

1 min. rest

Performance

1.bench 8 x 4 (add 5lbs from last week)

2a.every 90 seconds clean 5-5-5-5 build to a heavy (not UB)

2b.every 90 seconds max UB handstand pushups x 4

3 rounds of:

-2 min. 75% cal. pace on rower from 11.27.17

-2 min. 100% muscle up pace from 11.27.17

-1 min. 100% HSPU pace from 11.27.17

1 min. rest

Sport & Performance see math below to figure your percentages from test piece on 11.27.17, 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 .75 = 75% cal. pace per minute

(75% 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 .75 = 75% 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 = use this number

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

Fitness

1.bench 8 x 4 (add 5lbs from last week)

2.push press 5-5-5-5-5 work to a challenging 5 in 12 min.

40-20-10 reps for time of:

-alternating hand dumbbell power snatch

-alternating leg stationary overhead dumbbell lunge

*pick one dumbbell to use for the entire workout

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Liz roughhousing on a dumbbell.

12.06.17

Sport & Performance

1.clean off the blocks find a heavy single in 15 min.

2a.every 90 seconds 10 alternating 1 arm dumbbell power snatch + 25 ft overhead walking lunge x 3

2b.every 90 seconds max UB double unders x 3

for time:

-50 wall ball #20 #14f

-100 burpee  box jump overs “24m “20f

Fitness

1.hang (@ knee) power clean 3-3-3-3-3 work to a challenging 3 in 15 min.

2.split jerk work to a heavy 3 in 10 min.

for time:

-50 kettlebell swings #53m #35f

-100 calories row/bike/ski

post times to comments

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Can’t escape real work when calories are involved.

Read:

New American Snatch Record Set At Worlds

12.05.17

Sport & Performance

1.snatch off blocks find a heavy single in 15 min.

2.overhead squat 4-3-2-1 work to a heavy single in 10 min.

for time:

-10 toes to bar

-20 bastards

-15 ground to overhead anyway #155m #105f

-30 toes to bar

-15 ground to overhead anyway #155m #105f

-20 bastards

-10 toes to bar

Fitness

1.hang (@knee) power snatch 3-3-3-3-3 work to a challenging 3 in 15 min.

2.overhead squat practice work to a moderate 4 in 10 min.

for time:

-10 hand release pushups

-20 hang power clean #95m #65f

-15 hand release pushups

-30 shoulder to overhead anyway #95m #65f

-15 hand release pushups

-20 hang power clean #95m #65f

-10 hand release pushups

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To the floor, to full extension. Simple.