A.
Warm up to your working weight then..
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position
and check that you are perfectly balanced and your feet are where you
want them to be before recovering.
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
C.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees box Jump (24/20")
A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
C.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
Athlete Profile Name: Patrick Tonge Age: 50
Occupation: IT Engineer
Hometown: El Dorado, CA Favorite WOD: Still learning them…..I'Ve only done a handful. Least favorite WOD: WALL BALLS!!!
Favorite lift: Squat Snatch
How long have you been Crossfitting? ONE YEAR, since July 15, 2013
Which class time do you usually attend? 5:30pm Evening classes mostly, and Saturday 9am!!! How did you find Crossfit? A Cross-Fit members dad told me about CrossFit Cameron Park What is your athletic background? High School and JC Pole Vaulter Has Crossfit changed your life, lifestyle, level of fitness? Wow…
Yes!! I pretty much stopped working out in my mid twenties as I got in
my 30 and 40's I kept telling myself I better start doing some physical
activity before my body
"shuts down" on me. When I hit 49 1/2 I found CrossFit CP and I have
never looked back!! I've never been over weight, I've been 6ft 165lbs
since I was 25. Thing was, I was mushy and weak. One year later going
to CrossFit CP,
4-6 times a week, my body is now once again toned. Trying to still get stronger…..
Now my body is in "shape", I can finally start "training" again.
My JC track coach always would tell us during our work-outs
that "The mind is willing, BUT, the body is Weak". I've never lost
that thought and don't want to be in that state again. Working to get
my "body" stronger.
What motivates/inspires you? Honestly, I get inspired most everyday by my fellow X-Fitters!! Seeing them work hard makes me
want to as well.
Name
one goal/personal achievement that you would like to achieve through
Crossfit: Get stronger and gain some weight. It would be cool to
"bench" 200lbs.
Hobbies/interests outside of Crossfit? Watching my kids participate in sports. Indy Cars. Camping. A good Nap!!
What were your thoughts after your first CrossFit experience? So, your bring back memories. After my first session at Crossfit I went home and sat in my chair. I didn't feel too good and
just sat there for like an hour and a half. As I recall this happened everyday for the first 2-3 days. Physically I wasn't
in very good shape. I am not sure why I kept going back "the
next day". I guess I wanted to give my body a fighting chance to "carry on". What is your favorite cheat food? Wow!! I like most ALL food. Ice Cream is always good! Tell us something about you that most people wouldn’t know: I had dinner with Archie Bunker and knew "Grandpa Walton" Any advice for new members? Take it slow and don't push too hard. You will get there!!
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+
B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
C.
4 Rounds
10 Front-Racked Alternating Reverse Lunges (135/95)
12 Pull Ups
10 Dips
A.
Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
B. Make Up / Skill Practice C. 10-9-8-7-6-5-4-3-2-1 Body Weight Deadlift Ring Dips Burpee Broad Jump across gym each round
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t
have them yet, perform 3 reps of negatives – a 4-6 second eccentric on
each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of
buttocks and hang from the pull-up bar holding position for 30-45
seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering –
make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used
should be challenging to successfully press for three, but if you have
more than one failed rep it is too heavy.
D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Push Jerk + Jerk
Rest as needed
C.
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters or Run 1 Mile for time.
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters or Run 1 Mile for time
If you fail to make the time cap for any portion, simply proceed
straight through into the next session without rest. Of course, you’re
encouraged to modify as needed if you know that muscle-ups or ring dips
will prohibit you from finishing in a reasonable time.
A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips
Rest exactly 3 minutes, and then…
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
A.
Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.
B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three
sets – use your legs, drive yourself under the barbell, and stand up to
full extension before bringing the barbell down.
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (20 lbs)
10 Toes to Bar
A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Six sets of (total of 24 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Toes 2 Bar
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations
and try to accumulate as many reps or meters as possible of each
movement.
Note scores by movement…e.g., Rowing – 245/248/241/etc…
D.
For time:
100/70 Push-Ups
A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Run 400m
25 Burpees Over your bar
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Run 400m
25 Burpees Over your bar
(Yes, this is the same as C1…try to match the C1 time.)
D.
For max reps:
4 Minutes of Stationary Dips
This is a post from Life AsRx about Kevin Ogar who was seriously injured during the O.C. Throwdown last weekend.
ATTENTION CROSSFIT COMMUNITY!!
It is time to unite and support one of our own. Please follow the link
below to help support Kevin Ogar as he goes in to surgery today. Kevin's
insurance does not cover this procedure so he needs all the help he can
get.
Strength Tempo
Front Squat x 4 reps x 5 sets @ 70% of Clean Max @ 40X2 Snatch work, hang, Snatch grip deads ect. W.O.D.
3 Rounds
1 Min Max Reps at each then 1 min rest.(FGB Style) Complete in any order
Over Head Squats 95/65
Toes 2 Bar
K.B. Swing
HSPU
Ring Dips
