Week of November 18 through 23

November 17th, 2013
by:

Announcements

Fundraiser this Saturday
On Saturday we will be doing a special WOD to raise funds for aid to the Philippines in wake of Super Typhoon Haiyan or “Yolanda” as it was called in the Philippines.

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Boxing Classes starting this Friday at 5:30pm.
The class will involve training with bags and pads, boxing drills, and calisthenics. No actual sparring each other. (Our insurance will not permit that.) The classes will be run by Joe Jones a former Indiana Golden Gloves Champion.

Olympic Lifting Class – Monday 5:30pm – 6:30pm – For beginners and advanced alike.
Powerlifting Class – Tuesday 6:30pm-7:30pm – For beginners and advanced alike.

Monday, November 18

Class Strength – Back Squat

  • 1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
  • Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Do as many of the following as desired:

  • Perform 2 sets of 5 strict pull-ups, then rest 2:00 and do a set of max strict pull-ups
  • Perform 2 sets of 5 T2B, then rest 2:00 and do a set of max T2B
  • Perform 2 sets of 5 kipping pull-ups, then rest 2:00 and do a set of max bar muscle-ups

Modular Strength – Do Class Strength plus same %s with Front Squat

Modular Endurance – 4 Rounds for time of:

  • 25 D/U or 100 Singles
  • 25 8-count body builders
  • 25 4-count flutter kicks

WOD
“Faithful”
Teams of 2 or 3 (Ideally 3)
Row 5,000m as a team: (30 minute time cap)
Teams will rotate through the following 3 exercises in order until 5,000m are rowed.

  • 500m Row
  • 20 Over-the-plates Burpees
  • 30 S2O 75#/45# 45#/30#

Rules:

  • Each team will start with a member at each station.
  • Members will rotate positions every 500m worth of rowing. You may not rotate until 500m are rowed and all reps are completed for the other two exercises.
  • The bar being used for the S2O exercise may never touch the ground. If it does, then the offending team member must yell “burpees” and all team members must stop and do 10 regular burpees (not over-the-plates). Once everyone has done the 10 burpees, the bar needs to be picked up again before the other team mates can resume with their respective exercises. In the case of a team that is using 2 bars with different weights, then the one bar may not be put down on the ground until the other one is picked up.
  • If the plates for the burpees are knocked over, then the offending team member will yell “burpees” and all team members must stop and do 10 regular burpees (not-over-the-plates). The bar maybe put down without additionial penalty in this case so that the team member on the bar can also do 10 penalty burpees.
  • The goal is for a team to finish 5,000m worth of rowing, i.e. the person that starts on the rower will row 4x while everyone else will only row 3x.
  • A team is done when they’ve cumulatively rowed 5,000m and the required reps for the other two exercises are completed for the last and final rotation.
  • In the case of a 2 person team, then the team must row 3,500m. Make sure one person starts the WOD on the rower and the other one on the burpees. Rotate through the stations as per rules above, except that once the bar is picked up it can be put down only when the second team member is done rowing.

Tuesday, November 19

Class Strength – Muscle-ups and Pull-ups

  • Max. # of Ring Muscle-ups in 10 minutes
  • Weighted Pull-ups – 8-5-5-3-3
  • Pull-up Progression

Modular Skill – Handstand drills (Practice each for about 2 minutes)

  • Tripod – Knees on elbows –> Extending legs straight up
  • Hold a handstand w/ minimal support. Against wall and touch middle back to wall
  • Hold a handstand w/ no support. Against wall and touch only as needed
  • From tripod – Kip to handstand against wall
  • From tripod – Kip to handstand away from wall

Modular Strength – Do both black and blue class strength.

Modular Endurance – Row 5k

WOD
Perform the following 4:00 AMRAPs in any order – Score is total # of reps completed – Rest 4:00 between AMRAPs

1st AMRAP

  • 5 Clean & Jerk 155/115#135/95#95/65#65/35#
  • 5 Over-the-bar Burpees

2nd AMRAP

  • 5 Snatches (Any style) 135/95#115/75#65/35#35/15#
  • 1 Rope Climb 15′ / 3 Ground-to-standing

3rd AMRAP

  • 10 Wall Ball 20/14#14/10#
  • 10 K2ELeg Lifts

Wednesday, November 20

Class Strength – Strict Press

  • 1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
  • Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Do each of the following:

  • 3 sets of 5-8 reps of T2B, but keep legs perfectly straight with toes pointed.
  • 3 L-sit holds on rings
  • 3 x 25 GHD sit-ups

Modular Strength – Do class strength plus 3 sets of 3-5 reps each of both push presses and jerks

Modular Endurance – WOD should suffice 🙂

WOD
Double-Black – Do all 5 / Black – Do 4 / Blue – Do 3 / Green – Do 2 (But don’t do Karen and Grace)
Record scores for each one separately

  • Traverse the climbing wall 3x – Your score is the number of x you touch the ground. Low score is best.
  • Karen – 150 Wallballs for time – 20/14# @ 10’/9′ – 14/10# @ 10’/8′
  • Annie – For time: 50 D/U – 50 S/U – 40 D/U – 40 S/U – 30 D/U – 30 S/U – 20 D/U – 20 S/U – 10 D/U – 10 S/U
  • Baseline – For time: Row 500m, 40 Squats, 30 Sit-ups, 20 Push-ups and 10 Pull-ups
  • Grace – 30 Clean & Jerks for time 135/95#105/75#65/35#

Thursday, November 21

Class Strength – Deadlift
1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Handstand walk drills – Do each for about 2:00

  • While in a handstand position against wall alternate touching shoulder with one hand
  • Walk along wall side-ways
  • Handstand walk

Modular Strength – Do class strength plus 3 sets of 8-10 reps of straight-leg deadlifts and 2 sets of 8 reps GHD hamstring extensions.

Modular Endurance – 10:00 where EMOTM you perform the following:

  • 5 Indian sit-up Burpee combos
  • 5 Air Squat tuck jump combos

WOD
FGB Style
Perform 1:00 of each movement for as many reps as possible. Then rest 1:00. Go through this 3x. Your score is your total reps completed.

  • Air Squats
  • Sit-ups
  • Push-press 55/35#
  • Hammer Swings
  • Pull-ups / Ring Rows

Friday, November 22

Class Strength – Bench Press
1×15 @ 50% – 1×10 @ 60% – 2×8 @ 70% – 1×5 @ 85%
Warm-up and then do 3 sets of 5-8 reps each

Modular Skill – Make up any of you missed this week.

Modular Strength – Do 4 sets of 8-10 reps of weight ring dips.

Modular Endurance – Weather permitting run 5K or do 2 miles on the Airdyne

WOD
Tabata 4 cycles of 8 rounds of 20s of work and 10s of rest. Rest 1:00 between cycles.
Do 8 rounds of each exercise. Start with any of the exercises. You rotate exercises after every 8 rounds during the 1 minute rest period.

  • Box Jumps 20″/16″16″/12″
  • Russian KBS 55/35#35#/20#
  • Medicine Ball Sit-ups 20#/14#Sit-ups
  • 10 yd Shuttle Runs (Touch ground) – During Tabata rests stop wherever you are and continue running from there.

Saturday, November 23

Bent but not Broken

No Class Strength or Modules today.

Today we will be running things a little different. We will be running the WOD in heats every 15 minutes starting at 8:15am, and ending with the last one starting at 1:15pm. Come in an warm-up and then get ready for the WOD. You have two options in regards to the WOD:

  • Do the WOD informally. There is no cost for this for our members. Just do the WOD at either the RX level or scaled level and keep track of your own score.
  • Do the WOD as part of the fundraiser. The suggested donation is $30.00. Choose whether you will do the WOD as RX’d or at the scaled level. You will be judged. You will get a t-shirt and top 3 finishers for Men’s RX, Women’s RX, Men’s Scaled and Women’s Scaled will get gift cards worth $30, $20 and $10 respectively. CrossFitters from other boxes are all welcome to participate as part of the fundraiser. Invite your friends from other boxes! If you will be donating more than $30, then we can ensure that your donation is tax deductible.

We’ll need judges. If you are willing to volunteer to be a judge please let one of the trainers know. We’ll have sign-up sheets posted. No prior experience necessary. We want you even if you can just judge for just 15 minutes, i.e. one heat!

All proceeds will go to Samaritan’s Purse to fund their relief efforts in the wake of Super Typhoon Haiyan/Yolanda. Click here for more information on Samaritan’s Purse. Thanks to Tyndale House Publishers who will be providing a matching donation.

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WOD
“Yolanda”
10 minute AMRAP
RX Version
11 Deadlifts Men- 135 lbs. / Women – 95 lbs.
8 Power Cleans Men- 135 lbs. / Women – 95 lbs.
13 Over-the-bar Burpees

Scaled Version
11 Deadlifts Men- 75 lbs. / Women – 45 lbs.
8 Power Cleans Men- 75 lbs. / Women – 45 lbs.
13 Burpees

Super Typhoon Yolanda formed out in the Pacific on November 3rd and slammed into the Philippines on November 8th. It cause massive destruction and killed an estimated 10,000 persons. It finally dissipated in the South China Sea on November 11th. Hundreds of thousands of people have been displaced and are in dire need of aid.
The WODs numbers are derived from the date it struck – 11/8/13 and is 1 minute long for each 1,000 people assumed dead.

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