"Jackie"

Tuesday, 2 April 2013

"Jackie"

For Time:

1000 meter row

50 Thrusters (45/30)

30 Pull-ups (Games competitors do chest to bar) 

(Non-Games competitors do regular pull-ups; Scale to bands or jumping pull-ups as needed)

For large groups begin the WOD in groups of 10 on the rowers.    At 10 minute intervals begin the next heat on the rowers and allow the first heat to continue on to thrusters then pull-ups.  Please do not drop naked bars from the overhead position while doing thrusters!  Pull-ups should be C2B for Games Competitors to enable practice.

Warm-up

400 m run / 500 m row

10 OHS

10 Pass-Throughs

10 Wall Balls

10 Kettlebell Swings

10 GHD or ab-mat situps

10 push-ups

10 pull-ups

CrossFit Total

1 APRIL 2013

WOD

*CrossFit Total
Combined Total Weight of the following 3 exercises:

 

Shoulder Press or Press

Backsquat

Deadlift

 

*Partner up for each exercise with someone on equal ability and gender.  Athlete will have three attempts to determine their 1 rep max for each of the three exercises.  Warmup does not count.  Full depth and range of motion required for the rep to count.  No more than 2-3 minutes per attempt. 

 

Rest 5-10 minutes

10 minute AMRAP

5 Deadlifts (225/135) (185/105) (135/95) 

Box Jumps (24/20) (20/18) (18/12) (sub-step ups to scale)

 

Skill Work
WOD Exercises

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Push Press  (PVC Pipe - then load a light bar and do 5-10 reps)
10 Backsquat (PVC Pipe - then load a light bar and do 5-10 reps)
10 Deadlift (PVC Pipe - then load a light bar and do 5-10 reps)

Welcome to the "Gun Show"

1 April 2013

Strength WOD

1-1-1-1-1

MAX Rep Bicep Curl - (Sub barbells if we run out of Dumbbells.  Be sure to use the mirrors in the globo gym or bathrooms to watch yourself grunt and turn red in the process.   Make sure you grunt really loud after every rep!

After each set deliberately flex and watch yourself in the mirror to visibly see how much more defined you are becoming.

Find your 1 rep max for the Bicep Curl!  Let's get some guns!!!

Rest 5-10 minutes

10 AMRAP

2 Tricep extensions

4 Bicep Curls

6 butterflies

No warm-up required.  Just look at yourself in the mirror and flex before picking up your weight!

Open Games WOD 13.4

Friday, 29 March 2013 & Saturday, 30 March 2013

Download a PDF of the workout description and scorecard

Workout 13.4 score submissions are still open.

• The barbell begins on the ground. Touch and go is permitted. No bouncing.
• The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.
• A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
• In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.
• The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

WORKOUT 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Equipment

To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for the Men, 43 kg for the Women, 52 kg for the Masters Men, 29 kg for the Masters Women.

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead, and the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top.

Team WOD - Row / Snatch

Thursday, 28 March 2013

A 3 person team will complete the following exercises for both time and repetitions:

6,000 meter row for time &
KB Snatches (Power) (35# / 25#) (Scale to 30# DB / 20# DB) for Repetitions

One athlete will row and another will begin the one arm kettle bell snatches alternating between each arm for each repetition.  The resting athlete will count the number of correctly performed repetitions while the team continue to accumulate meters rowed until the "team" reaches 6,000 meters.  Athletes can switch as needed between the two exercises but one athlete must rest and count snatch repetitions throughout the WOD.  At the end of the WOD the coach will flip a coin to determine which exercise is counted for the team.  Row Time or Snatch Repetitions?

Skill: Kettlebell Snatches

Warm-up
400 m run / 500 m row
10 push-ups
10 GHD sit-ups
10 Frankenstein walks
10 Air Squats
10 OHS
10 Pass-Throughs

2011 CrossFit Games Rope Climb/Clean & Jerk Workout (Scaled)

Cleans (Squat or Power)

3-3-3-3-3  Rest 2 minutes between exercises

Half class will become cleans while other half of class begins the WOD.

METCON:

WOD: First Weight is Rx, second weight intermediate, and third weight is beginner

1 Rope Climbs (15ft) (Sub 3  for 1 rope climbs from the ground)
5 Clean and jerk 135/95 - 95/65 - 75/45
2 Rope Climbs (15ft)
4 Clean and jerk 155/115 - 115/75 - 95/65
3 Rope Climbs (15 ft)
3 Clean and jerk 185/135 - 135/95 - 115/75

Athlete must load their bar for each lift.

Skill - Cleans / Rope Climbing

Games WOD 12.5 - "Fran Ladder"

Tuesday, 26 March 2013

WORKOUT 12 . 5  (GAMES STANDARD)

MEN 

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. 
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Ladies
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

SKILL WORK: Chest to Bar Pull-ups / Thrusters

WARM-UP

400 m run / 500 m row

10 Air Squats

10 Overhead Squats

10 PVC Pipe Thrusters

10 Pull-ups

10 GHDs or Ab-mat sit-ups

10 Walking Lunges

Mobility stretch with bands

http://www.youtube.com/watch?v=M5rt102564o