Fearless Athletics
We worked on the weighted Ring Dip on Thursday, and Dustin took it a step further by doing a 45lb weighted muscle up first. During the Gymnastics warmup, Becky earned a big shout-out with her first consecutive kipping pullups – nice job, Becky!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Weighted Ring Dip
5 – 5 – 5 – 5
Conditioning WOD
6 rounds for time of:
Scaling Options:
L1) 5 rounds
L2) 4 rounds
Advanced CrossFit WOD
For time:
Every minute, stop and do 5 Burpees
We hit two less-common movements in Wednesday’s CrossFit WOD, the Turkish Getup and the Racked Lunge. Which one did you find more challenging, and why?
Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk
Strength WOD
Turkish Getup
15 minutes, working to a heavy single.
Conditioning WOD
As many rounds as possible in 15 minutes of:
A few years ago we had to stop creating birthday WODs for every member, because we’d have ended up doing at least one every week. So the tradition of wearing the weight vest for your birthday was born. Every once in a while, though, someone will do something that merits that little bit of extra attention on their special day. Dorlynn has been a staple of the 6AM class for a while now, and has really flourished over the past year. She overcame a forced layoff of several months due to injury and is now working at a higher level than we’d thought possible, and she’s become the go-to person for the newer members in the morning class. She is always the first person to introduce herself and offer assistance, and that definitely deserves a special birthday WOD.
Many happy returns, Dorlynn!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Power Snatch
2 – 2 – 2 – 2 – 2
Not cleared? Do the High Hang Power Snatch.
Conditioning WOD
For time:
Scaling Options:
L1) 35 Squats | 4 rounds | 35 Squats
L2) 30 Squats | 3 rounds | 30 Squats
We worked our way up to a 3-rep max on the Deadlift in Monday’s CrossFit workout, before sprinting our way through “The Gauntlet”. Congrats to all the folks who passed their Deadlift form check – nice job, Jennifer P, Cassie, Courtney, Sean B, Eddie, D-Roc, JD, & Mike! And big shout outs for two big PRs – both Chris B & EJ inreased their 3-rep max by 50lb!
Warmup
Rolling
Joint Prep
Kettlebell Warmup
Strength WOD
Deadlift
3 – 3 – 3 – 3 – 3
Not cleared? Do 5 – 5 – 5 – 5.
Conditioning WOD
“The Gauntlet”
For time:
Rest to recovery and go again!
Compare to March 12, 2012
Scaling Options:
No Kip? Sub is jumping pullups @ 2x/reps.
L1) Go through one time only.
In Saturday’s conditioning workout our CrossFit crew hit a variation of our popular “every minute for max reps” style of workout. In this version, we started a new round every four minutes with a 400 m Run.
Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk
Strength WOD
Clean & Jerk
15 minutes, working to a heavy single
Not cleared on the High Hang Power Clean or the Push Press?
Practice those lifts instead.
Conditioning WOD
4 x 4-Minute rounds, for total reps:
Congratulations to our most recent On-Ramp, who graduated Friday night. Keep an eye out for some of these folks in CrossFit and Bootcamp classes over the next few weeks, and be sure to say hello and welcome them to the team!
Skill Days are important because it allows people to work on individual goals they have that may not have been addressed in recent workouts. They also help people get some extra training on things that appear regularly but they’re having a hard time with (Double Unders, for example, which have become a favorite staple of Skill Days).
Congrats to Alisa who did some strength training and joined the 200+ Deadlift Club, and Matt E, who got his first Muscle Up!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Shout-outs for the folks who moved up in the Gymnastics warmup – Jack M & RKom – Nice work!
Skill WOD
Select a skill (or two)
Practice for 15 minutes
Conditioning WOD
As many rounds as possible in 15 minutes of:
No Muscle Up? Sub 2 strict pullups and 1 strict ring dip per rep.
After having some fun with the Bench Press in Thursday’s CrossFit workout, we hit a challenging conditioning WOD that included both running and rowing. That really threw some folks for a loop as they fought to finish before the cutoff. Congrats to Boris, Nick L, & Eugene who all started their day off right by moving up in the Kettlebell warmup!
Warmup
Rolling
Joint Prep
Kettlebell Warmup
Strength WOD
Bench Press
5 – 5 – 5
Conditioning WOD
5 rounds for time of:
Cutoff = 18 minutes
Scaling Options:
L1) 4 rounds
L2) 3 rounds
Advanced CrossFit WOD
For time, 5 – 4 – 3 – 2 – 1 reps of:
Use 110% bodyweight.
