A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
B.
Every minute, on the minute, for 8 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…
C.
Every minute, on the minute, for 8 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)
D.
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run
A.
Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 400 Meters
D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed Weighted Plank Holds x 60 seconds
Rest as needed
A.
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings
B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
400 Meter Run
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.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)
B.
Every two minutes, for 16 minutes (8 sets):
Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.
Staying upright in the jerk with JP Bolwahnn - [video] We see this every time we jerk!!
A.
Five sets of: Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B.
Five sets of: Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D.
Every 5 minutes, for 15 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs in each hand)
15 GHD Sit-Ups
400m Run
A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
B.
Spend 15 working on Snatch or
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday
D.
2 Rounds for max reps of
2 min of lunges
2 min of Strict pull ups
At 8 min complete 2 rounds of
Run 400m
50 Air Squats
50 Sit ups
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
Happy Birthday Jeff! Thanks for all you have done for CFCP!!
A.
Three sets, not for time, of: Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm
B.
Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
Build over the course of the eight sets.
C.
Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)
A.
Three sets, not for time, of:
15′ Rope Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 45 seconds
B.
5 Sets of Max Body Weight Bench Press
2 min Rest
C
21-5-9 Deadlift 225/155
Run 400m and 25 Push Ups after each round
A.
Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
B.
Every two minutes, for 14 minutes (7 sets):
Clean & Jerk x 3 reps
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
C.
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps (if you run out of time do 8 pull ups)
Complete a total of four sets, and rest exactly 2 minutes between sets.
A
Pause Clean (3 counts @ knee) + Jerk work up to a heavy double
B
Pause Snatch (3 counts @ knee) + OHS work up to a heavy single
C
Behind the Neck Snatch Grip Push Press
8 8 8
D
3 Rounds
Run 400m
10 HSPU
20 Wall Ball
30 Sit Ups
1 Lap Farmers Carry (2-53/35lb k.b.)
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B.
Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets
C..
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 4 reps @ 90%
Rest 2-3 minutes between sets
D,
In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.
If Time
Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes
