Notes: No Wednesday 6:30 PM Class and the last class at Hammer Down will be the 10:30 AM WOD on Friday. No Friday Evening classes. If you haven’t updated your wodify account yet please do so ASAP. The cut over is now the 29th. So if you have a billing date of 29 or 30 your bill will fire from Wodify.
Part A) Weighted Pull-Ups (10 minutes work up to a heavy single)
Part B) For Time: 300
30 Knees to Elbow
30 Box Jumps 24/20 Inch
30 KB Swings 2/1.5 Pood
30 Burpees to a 6 inch target
30 Pull-Ups
30 Dips
30 Cals on the Rower
30 DB Snatches (alternate each rep)
30 Overhead Walking Lunges 45/35
30 Wall Ball Shots 20/16 10ft target
Coach’s Notes: This Wednesday no 6:30 PM Class. Consider the 6:15 over at PR Star.
This is a new WOD. I’ve never programmed it before but it is still a setup that may look familiar.
Part A) Snatch – (25 min. cap)
Prior to getting to a heavy snatch, do some behind the neck snatch grip push presses, heaving snatch balances, overhead squats, power snatches and then full squat snatch.
Part B) AMRAP 20:
400 Meter Run
1 Squat Snatch 95/65 (rx+ 135/95)
9 Overhead Squats 95/65 (Rx+ 135/95)
15 GHD Sit-ups (scale as appropriate)
30 Double Unders
Post load and total number of rounds completed to comments:
I cannot explain why, but this is my favorite workout! But let me tell you a little bit about one of the most basic movements in this wod. The Air Squat: At your level 1 this is the first thing they teach you. IT IS OUR MOST BASIC AND FUNDAMENTAL MOVEMENT IN LIFE!!! As I began coaching CrossFit I would spend hours studying and watching the CrossFit HQ trainers talk and teach the squat. The CrossFit Journal Pat Sherwood video is my go to coaching video…. you seem him teaching this at a cert in San Diego with EC has his “model”. He kept people down at the bottom of the squat and made adjustments to their position. Sound familiar? If you’ve ever seen me coach the Air Squat in a class you will see that I modeled my technique based on one simple 5 minute video of Pat Sherwood’s technique. The fact of the matter is that all of the level 1 CrossFit HQ trainers use the same method. I’m pretty certain when he was a student Coach Glassman instructed him the same exact way. It’s simple and effective and WE WANT IT MASTERED!!! Everything good in CrossFit usually can find some resonance in how well you squat. Additionally, there are great videos of Greg Glassman talking about the Air Squat. In these videos he tells his audience that the squat is the most important movement in life. As soon as you lose your ability to squat someone is taking care of you. Not sure about you, but I’d like to go out the way Jack LaLane did…. at 96 and on his feet…. No one had to take care of him. No matter what happens to your journey in this lifetime, always do one thing well!! Squat!!!
See you at the box!
TK
Part A) Power Clean:
8 – 10 minutes build up a heavy touch and go triple
8 – 10 minutes build up to a heavy single
Part B) “The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95 (Scale as necessary)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to the Comments below:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
The beautiful methods of CrossFit are timeless…. Below is one of our first Saturday WODs from February 2010. This wod was programmed with the hope of being in our new home (out of the garage and into the first box) but the snow hit us hard! About 2 feet of snow keeps us away for a a few more weeks. No worries. We can still do the WOD below. 6 years later we can do it again.
AMRAP in 20 minutes
7 Pullups
15 Pushups
7 Hang Power Cleans 95/65 (Scale as necessary… scaling up is allowed. Back in 2010 this was a lot for us… it tooks us time to develop as athletes….)
200 Meter Row
You ever just think about why there is an obesity epidemic in this country? Why over 100 million Americans are considered obese? Why 30 years ago we as a nation on average weighed 30 pounds less (even the non obese people are heavier than our counter parts 30 years ago). The general argument is that we are eating more and exercising less. The problem I have with that conclusion is that it is applied to almost 300 million people. Think about it….. if the entire country (even the non obese) weight on average 30 pounds more than our counter parts from 30 years ago…. that means that sometime during this period it was like we ALL became glutenous animals… like all of a sudden the buffet line at Vegas showed up everywhere. Sorry Charlie!!! I cannot buy that everyone person all of a sudden became glutenous. Here are just a couple of reasons why people are fatter today:
1) Keyes / Lipid Hypothesis — (see video… just 2 minutes)
2) As a result of the (1) we as a country adopted the fat free diet. (Didn’t work)… in fact many people are still clinging on to it.
3) When you limit fat out of your diet, there is really only one other macro nutrient that MUST go up and that is Carbohydrates (SUGAR).
4) When the storage space in your body (glycogen) fills up (and it’s an itty bitty storage tank) the sugar MUST get stored as fat elsewhere in the body.
There are some other reasons…. but those are your big ones. Eat a healthy diet of meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. It’s that simple!!!
Notes: Sunday Striking will start at 8:00 am Warrior Fit will start at 9:00 AM and be a chopped down version (60 min.) so we can get to the Mix and Mingle over at PR Star around 10:00 AM. Warrior Fit to begin setup at 8:45 AM so we can begin Part A right at 9:00 AM
Sunday September 25th 10:00 AM Come mix and mingle over at CrossFit PR Star for Coffee and Donuts. This will be a great time to meet other Pr Star members, see the facility, and ask Ryan any questions you have. Address is: 14101 Mariah Court Chantilly.
(12 min Cap)
With a Partner:
Halloween Havoc 2015 Workout #1
60 Overhead Plate Lunges #43/35
Max Weight for Complex:
1 Power Clean + 2 Front Squats + 1 STO
5 min Rest (12 min Cap)
3 Rounds for time:
25 Wall Balls #20/16
25 Box Jumps 24/20
You may break up reps however you like with your partner
Warrior Fit will start at 9:00 AM and be a chopped down version (60 min.) so we can get to the Mix and Mingle over at PR Star around 10:00 AM.
I will ask Warrior Fit to begin setup at 8:45 AM so we can begin Part A right at 9:00 AM
Sunday September 25th 10:00 AM Come mix and mingle over at CrossFit PR Star for Coffee and Donuts. This will be a great time to meet other Pr Star members, see the facility, and ask Ryan any questions you have. Address is: 14101 Mariah Court Chantilly.
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” G. Glassman founder of CrossFit
If anything is missing from this formula, chances are you are not doing CrossFit. You may be doing a CrossFit workout… maybe it’s Fran, maybe it’s Murph, but unless you are training next to some friends and suffering right along side them, it ain’t CrossFit…. Community may just be one variable in the equation but it my opinion it carries the most weight. When I train with either my long time training partners or my newest members my biggest fear is letting them down. Result: Increased Work Capacity…. Work Capacity is to Fitness what Location is to Real Estate (another Glassman quote). More on that tomorrow.
Part A) Thursday OHS 4×2 80%, 2×8 60%, 1x M.E. 80%
Part B) 6 Cycles:
Shuttle Sprint 10 lengths (57’=1 length)
1 Rope Climb, add 1 rep each cycle
2 minutes rest between cycles
