100125 – Monday

Tuesday’s WOD’s

Level 1 CrossFit

WOD:

Modified ‘J.T.’

For time.

21-15-9

Assisted Hand Stand Push Ups

Ring Dips

Push Ups

Post times and scalings to comments.

All Levels CrossFit

WOD:

‘J.T.’

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Post times and any scalings to comments.

Interesting Fact: You are more likely to get attacked by a cow than a shark.

Little bit of pushing yesterday. Get ready for something very different from what we’re used to today. Should be fun! Really. I mean it this time.
Tuesday’s WOD’s

Level 1 CrossFit

WOD:

Modified ‘J.T.’

For time.

21-15-9

Assisted Hand Stand Push Ups

Ring Dips

Push Ups

Post times and scalings to comments.

All Levels CrossFit

WOD:

‘J.T.’

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Post times and any scalings to comments.

Interesting Fact: You are more likely to get attacked by a cow than a shark.

Little bit of pushing yesterday. Get ready for something very different from what we’re used to today. Should be fun! Really. I mean it this time.
Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

7-7-7-5-5

WOD:

15 Minute AMRAP

5x SDLHP

7x KB Swing

9x Squat

11x Sit Up

Post rounds completed and load to comments.

All Levels WOD:

A1. Front Squat 5 reps by  3 sets (5×3) Rest 1 Minute

A2. Chin Ups: 3 Strict/6 Kipping/9 Chest to Bar x 3 Sets, prostate Rest 2 Minutes

B. Unbroken SDLHP: 3 sets x 25 Reps, site rest 45 Seconds

C1. 15 Toes to Bar, case 1 minute rest, 3 sets

C2. 15 Barbell Good Mornings, 1 minute rest, 3 sets

This is the entire workout. Go from A1 to A2 3 times (making the total 3 sets), then complete part B, then complete C1 and C2  3 times total. Go back and forth between A1 and A2, same with C1 and C2.

Post load for front squat, SDLHP, and Barbell Good Mornings to comments, as well as thoughts.

This was a very, very different type of workout from what we normally do, and I really loved it. It is based on a model from OPT’s training website (that is, 2007 CrossFit Games original champion). It is really top notch programming, and after that workout it was easy to tell why he is such a beast!

The workout necessitated a larger focus on technique…good luck getting 3 sets of 25 Sumo Deadlifts completed if your arms are bending early or your starting in a squat position.

This workout was also great because it wasn’t the traditional ‘metabolic conditioning’ that most come to expect from CrossFit. CrossFit trains everything, you know…unknown and unknowable. But when you neglect the strength days, and technique building days, most people begin to experience some sort of diminishing return on their workout. As much as we’d like to think it’s not true, it’s not possible to go 100% after ‘Fran’ or ‘Murph’ day in and day out. This workout wasn’t any less intense, but that intensity should have been found in the form of improved attention on technique, not necessarily flop on the floor once you yell out ‘time’.

Workouts like this will do a lot to improve your performance on those benchmarks though. Get ready to see more of this at our gym, probably once to twice a week. Which days you might ask? Well…it IS still CrossFit people! Having different focuses in your training doesn’t make it any less constantly varied!

P.S. Awesome job on the ‘Unbroken’ Sumo Deadlift High Pulls! That was No Joke!!!
Tuesday’s WOD’s

Level 1 CrossFit

WOD:

Modified ‘J.T.’

For time.

21-15-9

Assisted Hand Stand Push Ups

Ring Dips

Push Ups

Post times and scalings to comments.

All Levels CrossFit

WOD:

‘J.T.’

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Post times and any scalings to comments.

Interesting Fact: You are more likely to get attacked by a cow than a shark.

Little bit of pushing yesterday. Get ready for something very different from what we’re used to today. Should be fun! Really. I mean it this time.
Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

7-7-7-5-5

WOD:

15 Minute AMRAP

5x SDLHP

7x KB Swing

9x Squat

11x Sit Up

Post rounds completed and load to comments.

All Levels WOD:

A1. Front Squat 5 reps by  3 sets (5×3) Rest 1 Minute

A2. Chin Ups: 3 Strict/6 Kipping/9 Chest to Bar x 3 Sets, prostate Rest 2 Minutes

B. Unbroken SDLHP: 3 sets x 25 Reps, site rest 45 Seconds

C1. 15 Toes to Bar, case 1 minute rest, 3 sets

C2. 15 Barbell Good Mornings, 1 minute rest, 3 sets

This is the entire workout. Go from A1 to A2 3 times (making the total 3 sets), then complete part B, then complete C1 and C2  3 times total. Go back and forth between A1 and A2, same with C1 and C2.

Post load for front squat, SDLHP, and Barbell Good Mornings to comments, as well as thoughts.

This was a very, very different type of workout from what we normally do, and I really loved it. It is based on a model from OPT’s training website (that is, 2007 CrossFit Games original champion). It is really top notch programming, and after that workout it was easy to tell why he is such a beast!

The workout necessitated a larger focus on technique…good luck getting 3 sets of 25 Sumo Deadlifts completed if your arms are bending early or your starting in a squat position.

This workout was also great because it wasn’t the traditional ‘metabolic conditioning’ that most come to expect from CrossFit. CrossFit trains everything, you know…unknown and unknowable. But when you neglect the strength days, and technique building days, most people begin to experience some sort of diminishing return on their workout. As much as we’d like to think it’s not true, it’s not possible to go 100% after ‘Fran’ or ‘Murph’ day in and day out. This workout wasn’t any less intense, but that intensity should have been found in the form of improved attention on technique, not necessarily flop on the floor once you yell out ‘time’.

Workouts like this will do a lot to improve your performance on those benchmarks though. Get ready to see more of this at our gym, probably once to twice a week. Which days you might ask? Well…it IS still CrossFit people! Having different focuses in your training doesn’t make it any less constantly varied!

P.S. Awesome job on the ‘Unbroken’ Sumo Deadlift High Pulls! That was No Joke!!!
Thursday’s WOD’s

Level 1

Skill:

Jump Rope skills and Double Unders

All Levels

Skill:

Press, cialis 40mg Dynamic Method (aka, check Speed Day)

10 Sets, 3 reps per set, 1 set per minute.

Use 50% of 1RM, but move the bar as quickly as possible. Try and use the force of your 1RM with 50% of that weight. Similar to a box squat, do not bounce out of the bottom.

WOD for All Classes:

For Time.

20 Double Unders (sub 2 12″ barrier jumps, i.e., parallettes, for 1 DU)

-12/9/6 Burpees & Sit Ups (Do 12 Burpees first, then 12 Sit Ups)

20 DU’s

-12/9/6 Pull Ups & Squats

20 DU’s

-12/9/6 Box Jumps & KB Swings (go as heavy as you can while still moving this quickly!)

20 DU’s

Post time and load to comments.

Ok, ok…this WOD split my lungs down the middle! I’m always on the look out for WOD’s that can do that…and I really had to look no further than Coach Tyler who wrote this one up a couple weeks ago. We tried it out and 6 minutes later we realized this WOD was able to give that elusive ‘Fran’ cough…then a few minutes after that we decided everyone else would get a taste this week! Everyone that did it yesterday got a pretty good idea of what we were talking about.

As for the dynamic method press and other Westside Barbell methodology, I really can’t say it any better than then man Louie Simmons himself: click here for full article

“The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part of the total strength equation…

Let’s look at the purpose of the dynamic method, or training with submaximal weights with maximal speed. This system builds a fast rate of force development. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. With the lighter weights, one can control and perfect form.

The dynamic method was also used to replace a maximal effort method for those who could not handle a second high-intensity, or 95% and above, workout twice a week. If you do two extremely heavy workouts a week, you can suffer the law of accommodation. This simply means, if you handle the same loads and same training percents, your performance will go backwards.

I look at weights as fast weights and slow weights, not by the old fashioned terms “light” to build muscle mass and then later on “heavy” to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!”

Excerpts from the article ‘Dynamic Method’ by Louie Simmons retrieved at westside-barbell.com.

The full article has a lot more scientific back up to it, but I thought I’d just a few parts and let the rest of you interested go there and check it out. I figured for most people, JT is about as ‘maximal effort’ shoulder pressing WOD as would be anything else, so the Dynamic Method would fit in nicely.

Please leave comments and thoughts to comments.

Mark crushed it yesterday, stepping up with the 70# KB Swing for the WOD! Awesome!

Tuesday’s WOD’s

Level 1 CrossFit

WOD:

Modified ‘J.T.’

For time.

21-15-9

Assisted Hand Stand Push Ups

Ring Dips

Push Ups

Post times and scalings to comments.

All Levels CrossFit

WOD:

‘J.T.’

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Post times and any scalings to comments.

Interesting Fact: You are more likely to get attacked by a cow than a shark.

Little bit of pushing yesterday. Get ready for something very different from what we’re used to today. Should be fun! Really. I mean it this time.
Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

7-7-7-5-5

WOD:

15 Minute AMRAP

5x SDLHP

7x KB Swing

9x Squat

11x Sit Up

Post rounds completed and load to comments.

All Levels WOD:

A1. Front Squat 5 reps by  3 sets (5×3) Rest 1 Minute

A2. Chin Ups: 3 Strict/6 Kipping/9 Chest to Bar x 3 Sets, prostate Rest 2 Minutes

B. Unbroken SDLHP: 3 sets x 25 Reps, site rest 45 Seconds

C1. 15 Toes to Bar, case 1 minute rest, 3 sets

C2. 15 Barbell Good Mornings, 1 minute rest, 3 sets

This is the entire workout. Go from A1 to A2 3 times (making the total 3 sets), then complete part B, then complete C1 and C2  3 times total. Go back and forth between A1 and A2, same with C1 and C2.

Post load for front squat, SDLHP, and Barbell Good Mornings to comments, as well as thoughts.

This was a very, very different type of workout from what we normally do, and I really loved it. It is based on a model from OPT’s training website (that is, 2007 CrossFit Games original champion). It is really top notch programming, and after that workout it was easy to tell why he is such a beast!

The workout necessitated a larger focus on technique…good luck getting 3 sets of 25 Sumo Deadlifts completed if your arms are bending early or your starting in a squat position.

This workout was also great because it wasn’t the traditional ‘metabolic conditioning’ that most come to expect from CrossFit. CrossFit trains everything, you know…unknown and unknowable. But when you neglect the strength days, and technique building days, most people begin to experience some sort of diminishing return on their workout. As much as we’d like to think it’s not true, it’s not possible to go 100% after ‘Fran’ or ‘Murph’ day in and day out. This workout wasn’t any less intense, but that intensity should have been found in the form of improved attention on technique, not necessarily flop on the floor once you yell out ‘time’.

Workouts like this will do a lot to improve your performance on those benchmarks though. Get ready to see more of this at our gym, probably once to twice a week. Which days you might ask? Well…it IS still CrossFit people! Having different focuses in your training doesn’t make it any less constantly varied!

P.S. Awesome job on the ‘Unbroken’ Sumo Deadlift High Pulls! That was No Joke!!!
Thursday’s WOD’s

Level 1

Skill:

Jump Rope skills and Double Unders

All Levels

Skill:

Press, cialis 40mg Dynamic Method (aka, check Speed Day)

10 Sets, 3 reps per set, 1 set per minute.

Use 50% of 1RM, but move the bar as quickly as possible. Try and use the force of your 1RM with 50% of that weight. Similar to a box squat, do not bounce out of the bottom.

WOD for All Classes:

For Time.

20 Double Unders (sub 2 12″ barrier jumps, i.e., parallettes, for 1 DU)

-12/9/6 Burpees & Sit Ups (Do 12 Burpees first, then 12 Sit Ups)

20 DU’s

-12/9/6 Pull Ups & Squats

20 DU’s

-12/9/6 Box Jumps & KB Swings (go as heavy as you can while still moving this quickly!)

20 DU’s

Post time and load to comments.

Ok, ok…this WOD split my lungs down the middle! I’m always on the look out for WOD’s that can do that…and I really had to look no further than Coach Tyler who wrote this one up a couple weeks ago. We tried it out and 6 minutes later we realized this WOD was able to give that elusive ‘Fran’ cough…then a few minutes after that we decided everyone else would get a taste this week! Everyone that did it yesterday got a pretty good idea of what we were talking about.

As for the dynamic method press and other Westside Barbell methodology, I really can’t say it any better than then man Louie Simmons himself: click here for full article

“The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part of the total strength equation…

Let’s look at the purpose of the dynamic method, or training with submaximal weights with maximal speed. This system builds a fast rate of force development. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. With the lighter weights, one can control and perfect form.

The dynamic method was also used to replace a maximal effort method for those who could not handle a second high-intensity, or 95% and above, workout twice a week. If you do two extremely heavy workouts a week, you can suffer the law of accommodation. This simply means, if you handle the same loads and same training percents, your performance will go backwards.

I look at weights as fast weights and slow weights, not by the old fashioned terms “light” to build muscle mass and then later on “heavy” to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!”

Excerpts from the article ‘Dynamic Method’ by Louie Simmons retrieved at westside-barbell.com.

The full article has a lot more scientific back up to it, but I thought I’d just a few parts and let the rest of you interested go there and check it out. I figured for most people, JT is about as ‘maximal effort’ shoulder pressing WOD as would be anything else, so the Dynamic Method would fit in nicely.

Please leave comments and thoughts to comments.

Mark crushed it yesterday, stepping up with the 70# KB Swing for the WOD! Awesome!

Saturday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

5-5-5-5-5

WOD:

5 Rounds for time

5x Deadlift

10x Burpees

15x Sit Ups

Post load and time to comments.

All Levels CrossFit

Skill:

Deadlift

5-5-5-3-3

WOD:

‘Unbroken’

20 Minute AMRAP

30 ‘Unbroken’ Wall Balls (20/15#)

30 ‘Unbroken’ Double Unders

Post load and scaling to comments.

-First scale the load, tadalafil then reps.

-Keep the reps the same for each movement if you scale.

-Any pause with the wall ball constitutes a break.

-Sub 3 to 1 single jumps for each double under for this work out only. Still, symptoms they must be unbroken!

-Even 5 wall ball and 5 double unders is fine…just keep that technique spot on!

A very different WOD yet again. We are always searching for ways to push you different than the way  before. As you get stronger, there your weaknesses get smaller…but then those other weaknesses become even more important to your improvement.

Interesting Fact: Doesn’t get much more interesting than this…

Some of us got together for disco night roller skating:

Dang Adele! Looking HOT!!!

You too Pnutz, you too…

Tuesday’s WOD’s

Level 1 CrossFit

WOD:

Modified ‘J.T.’

For time.

21-15-9

Assisted Hand Stand Push Ups

Ring Dips

Push Ups

Post times and scalings to comments.

All Levels CrossFit

WOD:

‘J.T.’

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Post times and any scalings to comments.

Interesting Fact: You are more likely to get attacked by a cow than a shark.

Little bit of pushing yesterday. Get ready for something very different from what we’re used to today. Should be fun! Really. I mean it this time.
Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

7-7-7-5-5

WOD:

15 Minute AMRAP

5x SDLHP

7x KB Swing

9x Squat

11x Sit Up

Post rounds completed and load to comments.

All Levels WOD:

A1. Front Squat 5 reps by  3 sets (5×3) Rest 1 Minute

A2. Chin Ups: 3 Strict/6 Kipping/9 Chest to Bar x 3 Sets, prostate Rest 2 Minutes

B. Unbroken SDLHP: 3 sets x 25 Reps, site rest 45 Seconds

C1. 15 Toes to Bar, case 1 minute rest, 3 sets

C2. 15 Barbell Good Mornings, 1 minute rest, 3 sets

This is the entire workout. Go from A1 to A2 3 times (making the total 3 sets), then complete part B, then complete C1 and C2  3 times total. Go back and forth between A1 and A2, same with C1 and C2.

Post load for front squat, SDLHP, and Barbell Good Mornings to comments, as well as thoughts.

This was a very, very different type of workout from what we normally do, and I really loved it. It is based on a model from OPT’s training website (that is, 2007 CrossFit Games original champion). It is really top notch programming, and after that workout it was easy to tell why he is such a beast!

The workout necessitated a larger focus on technique…good luck getting 3 sets of 25 Sumo Deadlifts completed if your arms are bending early or your starting in a squat position.

This workout was also great because it wasn’t the traditional ‘metabolic conditioning’ that most come to expect from CrossFit. CrossFit trains everything, you know…unknown and unknowable. But when you neglect the strength days, and technique building days, most people begin to experience some sort of diminishing return on their workout. As much as we’d like to think it’s not true, it’s not possible to go 100% after ‘Fran’ or ‘Murph’ day in and day out. This workout wasn’t any less intense, but that intensity should have been found in the form of improved attention on technique, not necessarily flop on the floor once you yell out ‘time’.

Workouts like this will do a lot to improve your performance on those benchmarks though. Get ready to see more of this at our gym, probably once to twice a week. Which days you might ask? Well…it IS still CrossFit people! Having different focuses in your training doesn’t make it any less constantly varied!

P.S. Awesome job on the ‘Unbroken’ Sumo Deadlift High Pulls! That was No Joke!!!
Thursday’s WOD’s

Level 1

Skill:

Jump Rope skills and Double Unders

All Levels

Skill:

Press, cialis 40mg Dynamic Method (aka, check Speed Day)

10 Sets, 3 reps per set, 1 set per minute.

Use 50% of 1RM, but move the bar as quickly as possible. Try and use the force of your 1RM with 50% of that weight. Similar to a box squat, do not bounce out of the bottom.

WOD for All Classes:

For Time.

20 Double Unders (sub 2 12″ barrier jumps, i.e., parallettes, for 1 DU)

-12/9/6 Burpees & Sit Ups (Do 12 Burpees first, then 12 Sit Ups)

20 DU’s

-12/9/6 Pull Ups & Squats

20 DU’s

-12/9/6 Box Jumps & KB Swings (go as heavy as you can while still moving this quickly!)

20 DU’s

Post time and load to comments.

Ok, ok…this WOD split my lungs down the middle! I’m always on the look out for WOD’s that can do that…and I really had to look no further than Coach Tyler who wrote this one up a couple weeks ago. We tried it out and 6 minutes later we realized this WOD was able to give that elusive ‘Fran’ cough…then a few minutes after that we decided everyone else would get a taste this week! Everyone that did it yesterday got a pretty good idea of what we were talking about.

As for the dynamic method press and other Westside Barbell methodology, I really can’t say it any better than then man Louie Simmons himself: click here for full article

“The dynamic method is sometimes referred to as speed work. There are some who think it is not necessary to work on speed. This is just one part of the total strength equation…

Let’s look at the purpose of the dynamic method, or training with submaximal weights with maximal speed. This system builds a fast rate of force development. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. With the lighter weights, one can control and perfect form.

The dynamic method was also used to replace a maximal effort method for those who could not handle a second high-intensity, or 95% and above, workout twice a week. If you do two extremely heavy workouts a week, you can suffer the law of accommodation. This simply means, if you handle the same loads and same training percents, your performance will go backwards.

I look at weights as fast weights and slow weights, not by the old fashioned terms “light” to build muscle mass and then later on “heavy” to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!”

Excerpts from the article ‘Dynamic Method’ by Louie Simmons retrieved at westside-barbell.com.

The full article has a lot more scientific back up to it, but I thought I’d just a few parts and let the rest of you interested go there and check it out. I figured for most people, JT is about as ‘maximal effort’ shoulder pressing WOD as would be anything else, so the Dynamic Method would fit in nicely.

Please leave comments and thoughts to comments.

Mark crushed it yesterday, stepping up with the 70# KB Swing for the WOD! Awesome!

Saturday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

5-5-5-5-5

WOD:

5 Rounds for time

5x Deadlift

10x Burpees

15x Sit Ups

Post load and time to comments.

All Levels CrossFit

Skill:

Deadlift

5-5-5-3-3

WOD:

‘Unbroken’

20 Minute AMRAP

30 ‘Unbroken’ Wall Balls (20/15#)

30 ‘Unbroken’ Double Unders

Post load and scaling to comments.

-First scale the load, tadalafil then reps.

-Keep the reps the same for each movement if you scale.

-Any pause with the wall ball constitutes a break.

-Sub 3 to 1 single jumps for each double under for this work out only. Still, symptoms they must be unbroken!

-Even 5 wall ball and 5 double unders is fine…just keep that technique spot on!

A very different WOD yet again. We are always searching for ways to push you different than the way  before. As you get stronger, there your weaknesses get smaller…but then those other weaknesses become even more important to your improvement.

Interesting Fact: Doesn’t get much more interesting than this…

Some of us got together for disco night roller skating:

Dang Adele! Looking HOT!!!

You too Pnutz, you too…

Sunday’s WOD

Skill:

Snatch and Overhead Squat

WOD:

Find 1RM Snatch!

Go heavy, erectile but keep the form good. Remember, visit this it’s an Olympic lift, not a reverse curl to the face and press 😉

Interesting Fact: More people have a phobia of frogs than rats.