Week of October 7-12

October 6th, 2013
by:

Monday, October 7

Class Strength
Deadlift- 1×10 @ 50%, 2×8 @ 70-75%, 5×3 @ 80-90%
Deadlift – Perform deadlifts w/ 20# medicine ball to warm-up. Then do 3 sets of 8 reps each of deadlifts with 2 medicine balls at a time. This will be awkward, but it’s a good exercise in keeping core tight, chest up, not using arms to pull and applying the deadlift motion to other objects.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – Work up to a 1RM, then 3×2 @ 80% of that. Rest 1 minute between sets.
  • Clean – Work up to a 1RM, then 3×2 @ 80% of that. Rest 1 minute between sets.

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat -Work up to a 1RM, then 2×2@ 85% of that.
  • Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight to what you did last week.

Modular Endurance – Run 5k

Core WOD
Buy-in – Hang on a bar for as long as possible with feet at least 3″ off ground. Once you let go you are done. Note how long you lasted hanging as this will impact score later. Once the last person comes off the hang wait about 1 minute and then –>
For time complete the following:

  • Run 600m (1 lap around church parking lot)
  • 10 DBs Thrusters 70/50 45/30 20/12
  • 20 T2B (Sub – Leg raises)
  • 30 Burpees
  • 40 Pull-ups (Sub – Ring rows)
  • 50 Wall Balls 20/14# 14/10# @ 10’/9′
  • 60 Sit-ups
  • Run 600m (1 lap around church parking lot)

If it is raining, then sub 150 D/U or 400 singles for the run.
Your score will be the time it took to complete the WOD minus the time you were able to hang on the bar at the beginning.

FTXPumpkin

FTXPumkin2

Jeremy T.’s daughter got inspired! We like it!

Olympic Lifting Class
5:30pm-6:30pm – Warm-up and work-up to doing a couple sets of 2-3 reps at 80-90% of your 1RM in either the Snatch or C&J. do this week whichever one you didn’t do last week. Then we will get video of a few reps and analyze. Then work on the results of analysis.

6:30pm-7:30pm – This will be an introductory class teaching the basics of the Clean and Jerk.

Tuesday, October 8

Class Strength
Bench Press – 1×15 @ 50%, 2×8 @ 70-75%, 5×3 @ 80-90%
Bench Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch -Work-up to a 1RM, then 1×2 @ 90% and 1×3 @ 85% of that. Rest 1 min. between sets.
  • Clean – Work-up to a 1RM, then 1×10 @ 75% of that

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – Work-up to a 1RM, then 2×8 @ 70% w/ tempo of 10X1

Modular Endurance
4 rounds for time of:

  • 200 m row
  • 15 T2B

Core WOD
5 Min. AMRAP

  • 2 Clean & Jerk 185/135 155/115 105/75 65/35
  • 5 T2B

Rest 5:00 minutes

5 Min. AMRAP

  • 4 Pistols 30/20# /4 Pistols / 8 Goblet Squats 55/35 35/20
  • 1 Rope climb 15′ / 3 Ground to Standing

Power Lifting Class
Wide-stance Deadlift w/ close grip – 2×10 @ 50%, 2×8 @ 60-70%, 3-3-3-3
Back Squat – 1×12 @ 50%, 5-5-5-5
Hack Squat – 4 Sets of 8-10 reps each.

Wednesday, October 9

Class Strength
Strict Press – 1×12 @ 50%, 1×8 @ 70-75%, 5×3 @ 80-90%
Strict Press – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – Work up to a 1RM, then 1×3 @ 80%
  • Clean & jerk – Work up to a 1RM, then 1×3 @ 80%

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat – 3,3,3,3 w/ tempo of 13X1
  • Good morning (straight knee) – 3×10; 3020 tempo; feel out weight, approx. 20-25% of BS

Modular Endurance – Row 2,500m

Core WOD
“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) are applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Perform 8 intervals of 20s of work and 10s of rest for each exercise, with 1 minute rest between exercises. Do the exercises in any order, but you’ll perform 8 consecutive intervals of one exercise before moving onto the next exercise.

  • Squat
  • Rower
  • Pull-ups
  • Sit-ups
  • Push-ups

Thursday, October 10

Class Strength
Weighted Pull-ups – Do 10 strict pull-ups, then do 3 sets of max. # of pull-ups with 25/15 lbs.
Pull-ups – Do 3-5 sets with the least amount of assistance you need in order to get 5 pull-ups each set. On each pull-up get chin above bar and hold it for 1 second.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Power Snatch – 3×10 @ 75%, Rest 1 minute between sets
  • Power Clean & jerk – 3×10 @ 75%, Rest 1 minute between sets

Modular Strength – Do after Modular skill if you’re going to do that.

  • Front squat – 3×10 @ 75% w/ tempo of 10X1. The focus is on going up fast.

Modular Endurance
3 rounds for time of:

  • 20 GHD sit-ups
  • 3 15′ rope climbs

Core WOD
“Diane”
For time
21-15-9 reps of:

  • Deadlift 225/155 155/95 95/55
  • HSPU (Sub- Progression thereof)

Friday, October 11

Class Strength
Back Squat – 1×15 @ 50%, 2×8 @ 70-75%, 3×3 @ 80-90%
Back Squat – Warm-up w/ bar, then do 3-5 sets of 5-8 reps each. Increase weight slightly each set.

Modular Skill – 4 Week cycle with a focus on Olympic Lifting

  • Snatch – heavy single; 80% of that x 1 x 3; 1 min rest between sets
  • Clean & jerk – heavy single; 80% of that x 1 x 3; 1 min rest between sets

Modular Strength – Do after Modular skill if you’re going to do that.

  • Back squat – Workup to a 1RM, then 2×2 @ 85% of that
  • Reverse hyperextensions – 3×25

Modular Endurance
4 rounds:

  • 30 sec  of double-unders
  • 30 sec  of push-up + 2 kick-up

Score is # of reps completed

Core WOD
5 Rounds for time of:

  • 30 D/U or 100 Singles
  • 10 OHS @ 95/65 65/45 45/30
  • 3 Muscle-ups / 10 Pull-ups

Saturday, October 12

Class Strength  – Make up any you missed this week.

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
“Roney”

2/3/4 rounds of:

  • Run 200 meters
  • 135/95 95/65 65/35 pound Thruster, 11 reps
  • Run 200 meters
  • 135/95 95/65 65/35 pound Push press, 11 reps
  • Run 200 meters
  • 135/95 95/65 65/35 pound Bench press, 11 reps

If you’ve been doing CrossFit for less than 8 weeks or 10 sessions do only 2 or 3 rounds. If it’s raining, then sub row for run.

roney

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.
He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.