Just a Regular Saturday

We will do this at 9am and 10am. At 10 am, after this fun time we will continue with more fun times. 

Please be prepared to judge each other. We would love to run this like the Open.

14.3

Complete as many reps as possible in 8 minutes of:
135/95-lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135-lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155-lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185-lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205-lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225-lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

“Trix”

Today’s WOD comes from CrossFit New England.  It has bears an eerie resemblance to 14.5 – burpee in thruster – and the weights are light enough that big, possibly unbroken (UB) sets, are not only possible, but doable.  There are 54 total reps of each movement, for a total of 216 reps were nothing is easy, but nothing is too hard.

Some thoughts

Just looking at it for an RX athlete, I would not do the Snatch UB early, even though you could.  I think quick sets of 5 will work well here.  I would recommend this because I think the Thrusters can and should be done as UB as possible – save some fortitude on the Snatch and use it up on the Thrusters.  Burpees, as always, are just get them done with as much bounce out of the bottom and as little rest as possible.  Toes to Bars, much like the Snatch, may benefit form quick sets.   Know your threshold numbers – sets of 5, or even quick 3s may keep you moving later in the WOD when the reps start to add up.

If possible, put the hammer down on the set of 8s.  Now is your chance to sprint home, so try to go UB through that set of 8 with the bravery and grit that Jed led the Wolverines.

For scaling, use a weight that you can handle easily for 10 or more reps.  75/55 would be my next move down on the barbell.  As always, scale Toes to Bar by getting those toes as close to the bar as you can.

Don’t forget Saturday is the Deadlift/Lift Box Jump ladder.  This is easily scaled, so come in and test yourself after all the deadlift work we have put in.

Sea of People - Great energy tonight!

Sea of People – Great energy tonight!

Workout of the Day

“Trix”

20-16-12-8 rep rounds of

Power Snatch 95/65

Burpee

Thruster 95/65

Toe to Bar

Get Ready for Friday

Over the next 2 days, we have some lighter barbell WODs.  95/65 seems light, but light usually means you don’t have to stop. Friday is a nasty, but lighter barbell WOD with Snatches, Thrusters, Toes to Bar and Burpees from CrossFit New England that comes with Coach Chris’ seal of approval.  Make sure you say thanks when you see him.

Have you had a chance to try one of Coach Sarah's classes yet? Wednesday at 6:30pm and Thursday at 9am. GET ON IT!

Have you had a chance to try one of Coach Sarah’s classes yet? Wednesday at 6:30pm and Thursday at 9am. GET ON IT!

Workout of the Day

Strength/Skill

OTM for 10

5 Strict Pullups 

If possible, do strict Chest to Bar, even if this means doing singles.  If you don’t have strict pull-ups, pull as hard and as high as you can.  If a kip happens, that’s acceptable, just not preferred.

Conditioning

AMRAP 25

400m Run

15 Power Cleans 95/65

21/15 Pushups

“Wait For It” Snatching

We’ll do some Snatch work today.  Right now my 2 favorite Snatch drills are the ‘No Hook, No Foot’ Snatch, which really trains and aggressive turn over and the Pause Snatch, which emphasizes keeping the bar close. For many lifters, working for the hang is easy because the bar is in good position – close to the body.  Oftentimes, when we pull from the floor, our flexibility or the sheer weight of the bar (darn you, gravity!) pulls the bar away.  The 2 second pause on the Pause Snatch will address this.  Do not short the pause!  Have a buddy count to 1 watermelon, 2 watermelon – then you may Snatch.

Other counting options: Mississppi, Bubblegum, Chimichanga, Cheesburger.  I may be food obsessed.  

headbands

Workout of the Day

Strength/Skill

Pause Snatch

In 20 minutes, build to a heavy Pause Snatch.  A Pause Snatch is a 2 Seconds pause at or just below the knee.

Conditioning

3 RFT

30 Kettlebell Swings 53/35

30 Air Squats

30 Box Jumps 24/20

15 minute cap

Open Prep Talk, 7:30pm Tuesday night

I will be holding an Open Prep meeting Tuesday night at 7:30pm.  The points I would like to discuss are: week planning, game day nutrition, warm ups, identifying weaknesses and strengths and how to plan.  The Open is approaching and if you want to maximize your performance, you will need to test out your game day prep and planning.

In recent years, we did a lot of Open WODs in the lead up to the Open.  That can be helpful, but it can also be pretty stressful.  We will only attempt a couple of Open WODs over the coming weeks, but the first one will be this Saturday.  At both 9 and 10am, we will retest 14.3 – an 8 minute Deadlift/Box Jump couplet with the deadlifts getting heavier and heavier.  In each class, we will run multiple heats and each heat will be judged.  Otherwise it will be just like a normal WOD, but you will have the luxury of not having to count.

To get ready, we will test an Open WOD many of you did last year – 14.3 – and one many of you have not done in the coming weeks.  In the meantime, lift heavy, do the WODs at the gym and do a bunch of burpees in the corner and you’ll be pretty damn fit.

If you’re going to do 14.3, you may as well check out this world class effort from CrossFit Games Veteran Austin Malleolo.  In the corner Spencer Hendel is getting lapped, when he is actually crushing it.  Work out with good people, folks!

Workout of the Day

Strength/Skill

Deadlift, 1.1.1, Week 4

In 20 minutes, build to a heavy set of 3 quick singles.  Use 8-9 sets to build.

Conditioning

AMRAP 12

10 Pullups

10 Burpees

25 Doubleunders

This week… NO 5:30am class MONDAY 1/19/15

There will not be a 5:30am class tomorrow morning. 

There WILL be a Open Prep meeting this Tuesday, January 20th at 7:30pm. If you don’t think you will be doing the Open, you should come. If you think you will be doing the Open, you should come. 

Next Thursday evening, January 29th, will be a new member review class. For those of you who have completed the Intro Sessions, I would like to offer up this time to get back together and go over some things you may want to spend extra time on. We will be doing this review class the third Thursday of every month (after the first one). Please let Alison know if you will be attending and if there is a specific movement you would like to go over. 

Anna

Anna

 Workout of the Day

Strength 

Front Squat Double – week 7 of 8

Should be getting pretty heavy – use 8-9 sets to get to your goal weight – 5-10# up from last week.

Beast Builder – squat cleans and shoulder to overhead. If you are doing the work in less than 30 seconds, go up 5-10#. 

Try to ad weight to last week’s effort. Next week we will be adding an extra minute.

Conditioning

8 RFT 

8 Pistols – alternating

4 Power Cleans  135/95

7 min cap

If you cannot do pistols – alternating lunge in place. Scale the weight so you are moving as quickly as Bodhi robbed banks with his surfer buddies. 

He said it. You WILL do it…at 10am.

Our girl Jen Z is competing in WODapalooza in Miami this weekend. Let’s wish her great luck and do one of the WOD’s that she is doing. 

We will do this WOD in both classes. Scale the Pullups as normal. Scale the Handstand Pushups as 5/3 Wall Climbs and adjust the weight on the squat snatch. 

At 10am we will do a face melting OTM of alternating box jumps and med ball cleans. That’s right. I said MedBall Cleans. The MBC is much maligned and isn’t a “cool kid” of the CrossFit exercise world, but few movements will build stamina like the MBC. 

Workout of the Day

3 RFT

21 Chest to Bar Pullups

15 Handstand Pushups

9 Squat Snatch 155/100

Rhymes with Squat Clean

Today’s WOD is one of my favorite’s – a Squat Clean ladderish kind of thing.  The starting weight is 155/105 and you are expected to jump 10/5# each round.  If that starting weight is aggressive for you, start lower.  A decent starting weight may be 135/85.  Try to make 10 jumps from there.  You should be able to do 10 plus reps in the first round. You get a whole 3 minutes to rest and recover for each effort.  Wanna see 3 minutes go by fast?  Just wait until round 4…

You know her and love her!  Big welcome to Coach Sarah!

You know her and love her! Big welcome to Coach Sarah!

Workout of the Day

5 Rounds for Reps

Squat Clean 155/105

Perform as many Squat Clean as possible in 1 minute

Rest 3 minutes

Add 10/5# each round.  Weights for each round: 155/105, 165/110, 175/115, 185/120, 195/125

Following this WOD, build to a max effort Squat Clean

The show must go on…

We had a pretty cool night on Tuesday night.  During the 6:30pm class, the power went out all around the TL Davis Complex (and checking FB, maybe all over Oakdale).  While deadlifting, we were plunged into darkness.  Cooler heads prevailed and panic was avoided.  Coach Denny told us to slide our feet as not to trip over loaded barbells or weight in the blackness.  Instead of saying, well it’s dark, let’s go home, we pulled out our cell phone lights, Conney pulled up her car and we used the headlights and we kept on lifting.  Melissa wondered aloud “What do they do at Gold’s gym when the power goes out?  How do they run when their treadmills won’t go?”

Instead of working out to music, we got Denny’s time reminders and the sound of our breathing.

We experienced a WOD blackout right around the time we opened in 2011, and this time was no different.  We didn’t let a little darkness get in the way of our chance to work hard.  Gloria was there for the first “Dark Side of the Moon” WOD, and being a WOD warrior, she was there for the second.  Now, I don’t hope for the power to go out again.  But if it does, I’m proud of our athletes for being able to roll with the punches.

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Workout of the Day

6 RFT

12 Toes to Bar

24 Walking Lunge Steps

48 Doubleunders

Today’s WOD was created by Coach Louis.  Can’t wait!

Headbands, Mini-Fasts, and WOD in the dark

Alison is putting together a CrossFit Oakdale headband order.  We are getting the headbands from JUNK.  The CFO headbands will be $18 plus tax, and we’ll have pictures up soon.  I’ve never worn a headband, but maybe I’ll start now.

Minifasting: How Occasionally Skipping Meals May Boost Health from NPR.  I caught this piece this morning.  Basically, Intermittent Fasting or IF, is the planned missing of meals, which turn into “mini fasts.”  I really like the concept of IF and calorie reduction in general for long term health, but I haven’t figured how to incorporate it into the “CrossFit lifestyle.”  I train 5-6 days a week.  Would you fast on rest days?  That seems like a mistake to miss eating and recovering on a rest day.  Would you fast on training days?  And what time makes more sense, fasting leading up to training, when you may feel light but weak? Or, say fasting through night and breaking that fast then doing a WOD, when you may be fueled but heavy after a your first meal in 18 hours?  I have tried this on a couple of occasions, but I never really stuck to it.  Mainly because I get so hungry sometimes I feel like I can eat the rear end of a rhinoceros and come back for seconds.

Power went out in the gym but not in their hearts. True test of perseverance…the show went on. Great job 6:30pm class!

Power went out in the gym but not in their hearts. True test of perseverance…the show went on. Great job 6:30pm class!

Workout of the Day

Conditioning

3 RFT

400m Run

25 Power Snatch 75/55

20 minute cap

With the remaining time in class, perform a max effort Snatch