160128

Posted: January 27, 2016 by Todd Katz in Uncategorized

Part A) Skill Work: Double Unders 5 min. cap practice or 100 Double Unders

Part B) Front Squat (18 minutes work up to a heavy double)

Part C) AMRAP 10
15 Front Squats 135/95 (set must be unbroken, so scale accordingly. Any break in the 15, immediately do 5 bar facing burpees)
30 Double Unders

Wednesday: 160127

Posted: January 26, 2016 by Todd Katz in WODs
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A) Pistols (40 alternating pistols for time, add weight if you can do this in 90 seconds or faster). 7 min. cap

B) Deadlift (60 seconds rest between sets; note, this is NOT an EMOM… you will need to manage the clock yourself)
2-2-2-2-2-2-2-2-2-2

C) 5 Rounds for Time:
5 Deadlifts 275/205
10 Box Jumps 24/20
15 Toes to Bar (unbroken, any break off the pullup bar immediately do 5 burpee pull-ups)

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Tuesday: 160126

Posted: January 25, 2016 by Todd Katz in Uncategorized

We will open on Tuesday with all regular hours. PLEASE NOTE: Although the lot has been cleared, it’s not fully cleared. Parking will still be an issue. Also, as always, use extreme caution when getting out of your car and walking from the parking lot onto the sidewalks and into the box. Despite our best efforts of clearing all the snow and putting down sand/salt it will be icy. Especially for the morning classes.

Nutrition / Fitness Challenge: Earn 2 points per day (work 7 minutes per day this week on a gymnastics element. This can be anything including spending 7 minutes on just mobility. Some other options: Coach Katie’s Windmills, anatomical pushups, L-Pullups, Handstand Walking… must not be part of your regular goal in the challenge.

Part A) Tall Snatch, Hang Snatch (6 minutes using light weight for Tall Snatch, 6 minutes adding moderate weight for Hang Snatch)

Part B) EMOM 10 (use moderate weight, DO NOT add weight each round)
Even – 1 Hang Power Snatch, 1 Overhead Squat, 1 Heaving Snatch Balance
Odd – 5 Wall Ball Throws 20/16 (max height distance, do not catch the ball, let it bounce; goal is to catch it off the bounce go into a squat clean and throw again) Note: This throw is illegal for open WOD rules. But the movement does develop coordination.
Coach’s Notes: Please keep barbells at least 5ft away from the back wall.

Part C) AMRAP 12
10 Power Snatches 115/85
20 Wall Ball Shots 10ft 20/16

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Monday Classes Cancelled

Posted: January 24, 2016 by Todd Katz in Uncategorized

I am one of the lucky one’s whose development got plowed this morning. I took the jeep out to Hammer Down. Here is my general report on road conditions:

Some roads are fine, plowed very well. Others have a long way to go. Route 50 from FFX Pkwy to 28 is plowed but still some snow on the ground.

Sullyfield Circle has had a plow come through the top layer but it is still completely covered with snow.

The Hammer Down Parking Lot hasn’t been touched as of Noon today. My goal is to open by 9:30 AM on Tuesday. I will make another run out to HD tomorrow morning to see what progress has been done to the lot and hopefully also the sidewalks.

Your WOD today: Shovel yourselves and your neighbors out! Make sure to warmup prior…. Treat a couple of hours of shoveling like doing 500 deadlifts. Try not to use your lower body as much as possible saving your back as much as possible.

I’ve been watching the weather closely, and it looks like they have updated when the snow will hit. I am now hearing between 3 and 4 we should have a few inches on the ground. PLEASE STAY SAFE THIS WEEKEND! If you have to shovel, make sure you warmup. Warmup like you are about to deadlift heavy.

Saturday and Sunday classes will be cancelled as well. (unless this entire storm is somehow a fictional bust.) But the building maintenance team will need Sunday to clear our parking lots. I’m extremely hopeful for a Monday morning open but PLEASE CHECK BACK HERE BEFORE COMING INTO BOX.

HOME WODS: — Obviously the Shoveling is a great workout. However, it’s also a good opportunity to get your 100 BURPEES for Time WOD.

Friday: 160122

Posted: January 21, 2016 by Todd Katz in Uncategorized

Please check back here before coming into the box. I will post any cancellations here. Currently the goal is to get all the Friday classes through the noon class.

Part A) 18 min. cap:
Death By Kettlebell (add 1 rep each min.)

2 min. break

Part B) 18 min. cap
Death by 10 Meters (add 10 meters each minute)

Coach’s Notes: Since there will be varying end points among different athletes there will just be a running clock for both. You will need to manage your reps and recovery between efforts. If there is a KB shortage half the class can start on Death by 10 Meters, half on KB.

160121

Posted: January 20, 2016 by Todd Katz in Uncategorized
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Part A) Skill Work: Muscle Up (take 7 minutes and work on aspects of your M.U. If you have one, work on your strict, if you have a strict, add a little weight)

Part B) Warmup up your Overhead Squat without using a rack. (Total time including EMOM: 20 minutes… so work on your Snatch and OHS)
EMOM 8 (add weight each round)
1 Full Snatch (if a full snatch is not within your wheelhouse yet, power snatch your first rep and do 3 OHS)
2 Overhead Squats

Part C) CrossFit Games Open WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

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