Thursday: 140731

Posted: July 30, 2014 by Todd Katz in WODs
Tags: ,

Part A) Skill Work (Rope Climbing 10 minutes).

Part B) Annie:
50-40-30-20-10
Double Unders
Situps

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Compare to: 140414

Wednesday: 140730

Posted: July 29, 2014 by Todd Katz in Uncategorized, WODs
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Part A) Front Squat (20 minutes)
1-1-1-1-1-1-1

Part B)
For Time:
9 Hang Cleans 225/155
18 KB Swings 2/1.5 Pood
6 Hang Cleans 225/155
18 KB Swings 2/1.5 Pood
3 Hang Cleans 225/155
18 KB Swings 2/1.5 Pood

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Coach’s Notes: Receive in a full squat.

Tuesday: 140729

Posted: July 28, 2014 by Todd Katz in WODs

Reminder: Since we are now testing, I thought it would be a great opportunity to put Advocare to the test again. As I’ve already indicated in a previous post, the recovery I felt was exponentially better since I began using Advocare products. I had almost no soreness after some very tough workouts!!! I will try to hold an information session sometime this week. Stay tuned. If you’d like to do a 24 day challenge, please click here: to sign up. I will then add you to the group in Zen Planner and only emails will go out to that group during the challenge.

Part A) Press (15 min cap)
1-1-1-1-1-1-1

Part B) Grace
30 Clean and Jerks 135/95

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Compare to: 140505

Monday: 140728

Posted: July 27, 2014 by Todd Katz in WODs
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Part A) Deadlift (25 minute cap)
1-1-1-1-1-1-1

Part B) 500 Meter Row

Compare Deadlift to 140529

Hammer Down News

Posted: July 27, 2014 by Todd Katz in Uncategorized

A few big items I’d like to announce:

1) The striking seminar was a huge success!!! A very big thank you to Coach Erik for running the seminar. We will begin offering a CrossFit Striking class Saturdays at 12:30 PM.
Please make sure to buy a pair of bag gloves if you don’t already have them.

2) Testing Week. Well we have completed 8 weeks of the Wendler program and I am seeing huge gains in so many of you! We will go ahead and test each lift independently this week. Deadlift day will be Monday! If you can’t make it, try and come to open gym either today or next Sunday to determine your 1RM. We will also be testing some traditional metcons as well this week. So if you want to establish some baselines this week try and get to class often!!!!

3) Since we are now testing, I thought it would be a great opportunity to put Advocare to the test again. As I’ve already indicated in a previous post, the recovery I felt was exponentially better since I began using Advocare products. I had almost no soreness after some very tough workouts!!! I will try to hold an information session sometime this week. Stay tuned. If you’d like to do a 24 day challenge, please click here: to sign up. I will then add you to the group in Zen Planner and only emails will go out to that group during the challenge.

4) Don’t forget to register for the Dulles Plane Pull!!! Information is on the whiteboard or please contact Coach Tim if you have any questions. Use this link to register as a puller for the Dulles Plane Pull. Make sure you look up Team Hammer Down CF to join our team and raise your minimum $60.

http://www.firstgiving.com/torchrunva/2014dullesdayfestivalplanepull

5) A Fun Day at a local (about 15 minutes from box) Winery is currently being planned!!! Stay tune for more information!!!

6) Halloween Havoc is right around the corner! We need teams, we need volunteers!!!

Saturday: 140726

Posted: July 25, 2014 by Todd Katz in WODs
Tags: , ,

AMRAP 18
3 Shoulder to Overhead 155/115
6 Chest to Bar Pullups
9 Ball Slams 25/20

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Friday: 140725

Posted: July 24, 2014 by Todd Katz in Uncategorized

Part A) Back Squat (15 minute cap)
5 Reps@40%
5 Reps@50%
5 Reps@60%

Part B) For Time:
800 Meter Run
50 Burpees
30 Front Squats 135/95

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Coach’s Notes: For people struggling with landing the split jerk, this video has some quick tips on keeping the torso vertical.