Friday: 141031

Posted: October 30, 2014 by Todd Katz in WODs

Happy Halloween!
For Time:

For time: (31 minute cap)
31 box jumps, 30-inch box / 24 inch
31 chest-to-bar pull-ups
31 kettlebell swings, 2 pood /1.5 pood
31 lunges with 95/65-lb. barbell (like the lunge in a Curtis P)
31 knees-to-elbows
31 push presses, 95/65 lb.
31 hip extensions holding 25# plate
31 wall ball shots, 25/ 20-lb. ball to 11-foot target
31 burpees
31 triple-unders

Post time to comments:

Thursday: 141030

Posted: October 29, 2014 by Todd Katz in WODs

Part A) Barbell Complex: (20 minute cap, work up to a heavy set)
Hang Power Clean
Hang Clean
Push Jerk
Split Jerk

Part B) AMRAP 9
10 Pushups
1 Barbell Complex @ 75% of your best final set in part A

Coach’s Notes: Once you begin a complex, do not take your hands off the bar. You may readjust your grip as needed.

Wednesday: 141029

Posted: October 28, 2014 by Todd Katz in WODs

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total for all three lifts (added together) to comments.

Compare to: 140529

Tuesday: 141028

Posted: October 27, 2014 by Todd Katz in WODs

Part A) Power Clean (15 minutes work up to a heavy single)

Part B) For REPS and TIME:
Part I AMRAP 8
Power Clean 135/95 (5 Reps)
Power Clean 155/115 (4 Reps)
Power Clean 185/135 (3 Reps)
Power Clean 225/155 (2 Reps)
Power Clean 245/175 (1 Rep)

3 minute Rest
Then Immediately for time: (6 minute cap)
25 Wall Ball Shots
15 Handstand Pushups

Post load, reps, time to comments:

Coach’s Notes: Not a team wod. This is a variation of the final Havoc WOD. Please use one bar. The extra 3 minutes were added for you to make your plate changes.

Monday: 141027

Posted: October 26, 2014 by Todd Katz in Uncategorized

Part A) Overhead Squat (15 minutes work up to a moderate weight)

Part B) For Time: (15 minute cap)
60 Calories (Row)
40 Overhead Squats 95/65
30 Pullups

Post time to comments:

Coach’s Notes: This is NOT a 2/man WOD. Do individually.

Thank You & Congratulations!!!

Posted: October 26, 2014 by Todd Katz in Uncategorized

First and foremost I need to send a very special thank you to Cheryl Lawson!!!! The Havoc could not have been as successful had it not been for her time and commitment to making it into a first class event. Also A VERY HUGE THANK YOU!!! to all the volunteers!!!! Events like this cannot actually happen without your dedication!!!! Also a very big congratulations to all of our competitors!!!! We had a number of podium finishers throughout the event!!! I am so impressed with how far you have become!!! But I do need to say that I am slightly more impressed with the non podium competitors! What I saw you guys do really blew me away!!!! So many of you hitting PRs! So many of you do things you never thought possible. Is that what this is all about? Why do you think we program those things in CrossFit that are hard? Hey If I just wanted to work your shoulders and triceps I could just have you do pushups. The Hand Stand Pushup is harder! If I just wanted to work your biceps and lats, I could have you do ring rows. Pull-ups are harder! Coach Glassman once said, “It Never Gets Easy; And you Wouldn’t Want it to”. There is reason behind this!!!! Doing things that are hard make us better and give us confidence for things in life. I see it over and over and over!!! Keep doing and working on those things that are hard and you think might be something you can never do and you will see what I’m talking about.

One of the greatest takeaways for me yesterday was how many PRs were achieved during the workouts!!! I saw those PRs achieved from both Hammer Down members and non members. That was a goal for us as event organizers and programmers of these workouts. We should be trying to get to those weights if they are within your reach. How do we advance in anything in this life if we never try to break from our own limits. I’m no saying you have to live your life like Steve Prefontaine “The Best Pace is a Suicide Pace and today Feels like a good day to Die”. But I am saying that the day you stop trying to breakthrough your own limitations is the day when it begins to creep into the rest of your life.

Again congratulations and thank you to everyone! And Thank You for giving me the opportunity to break through your own fears and limitations; it’s the greatest job in the world!!!!

Friday: 141024

Posted: October 23, 2014 by Todd Katz in Uncategorized

Notes: Due to the large number of Halloween Havoc participants, the 4:30 Strongman class tomorrow has been cancelled. We would love to have some volunteers come out tomorrow night around 7:30 and help with the setup for the Halloween Havoc on Saturday. In case it hasn’t been mentioned, all classes on Saturday are cancelled.

Part A) Deadlift (10 minutes work up to a moderate weight… please do not try and go for a 1RM, we are doing that next week).

Part B) Halloween Havoc WOD 1 (if you are competing Saturday you can use this with your teammate to strategize).
In teams of two AMRAP 8
3 Deadlifts 275/175
6 Lateral Bar Burpees
9 Box Jumps 30/24
12 Toes to Bar