A.M.R.A.P. in 15 minutes

20 kettlebell swings (35lbs./55lbs.)

15 double-unders

10 burpees

A little shorter then our typical A.M.R.A.P. – so think about hitting this WOD with EXTRA INTENSITY!!

We know there are still a bunch of people who haven’t RSVP’ed for the Holiday Party. Here is a list of everyone on the whiteboard so far. Look at the list closely, if your name is not on it and you are coming to the party then please get your name on the whiteboard or let us know you are coming in the comments section. Thanks!!

Larry & Traci                   James T.               Martha + guest

Carlo & Fran                    Mike R.                  KO + guest

Tom W.                              Cathy                     Jo C.

Maria + guest                   Dennis G.              Rebecca & Will

Samara                               Mike A. + guest     Mary N.

Frank & Kim                     Rob P. + guest        Nash

Jayne                                   Danny C.                  Ellen

Caren                                   Christine                 Frank S.

Liz & Pete                            Bob T.                    Angelo + guest

Stefan & Erin                    XTina                     Jen M.

Donald + guest                Matt D.                  Johana

John P. + guest                Kevin V.               Carolee

Logan                                 Pete V.                  Pete T.

Tyler                                    John C.                 Brigs

New Trainees (a.k.a. ‘newbies’) – the Holiday Party will be a great opportunity to meet who you will spill blood (only sometimes) and sweat (always) with in the coming months. We highly recommend you come if you can make it. Let is know if you have any questions.

Now for today’s WOD…

Squat Cleans

Find your one-rep max

Recover, then:

500 meter row

1 minute rest

500 meter row

1 minute rest

500 meter row

Score = slowest 500 meter split.

News Flash: New Weekend Schedule @ “The Rock”

In an effort to better serve you – our valued mutants – we are changing our weekend schedule. The new Saturday and Sunday class hours are as follows:

8:00 – 9:00 am

9:00 – 10:00 am

10:00 – 11:00 am

11:00 – 12:00 am

12:00 – 1:00 pm

Basically we added a 12:00 class and took out the 7:00 am session. Let’s see how this works. Please let us know if you have any qustions.

Now for today’s WOD…

For Time:

25 Push-ups

25 Hindu push-ups

25 Burpees

25 Air Squats

25 Dead hang pull-ups *

50 Lunges

150 Sit-ups

*No kipping allowed – perform strict dead hang pull-ups. If you normally use an elastic band, challenge yourself today with the next thinner band.

Ladies – I believe this guy IS coming to the Holiday Party. You may only get one shot at a catch like this!

6 DAYS AND COUNTING to “The Rock’s” 2nd Annual Holiday Party. DON’T MISS IT!! Rumor has it that many of the ladies have scored hot new outfits to wear while John B. has selected just the right t-shirt to chug a Guinness through! You won’t want to miss either spectacle – the hot outfits or the chugging-of-the-Guiness-through-the-t-shirt (no pressure John!).

Are you coming? The RSVP list on the whiteboard accidentally got erased. No biggie – we just need to know again who is coming (so we can give a head count and all that). So, in the next day or two, either RSVP again in the comments section OR on the whiteboard. Thanks!!

Now for today’s WOD…

A.M.R.A.P. in 20 minutes:

10 deadlifts (115lbs./175lbs.)

300 meter row

20 weighted step-ups (25lbs. -20″/35lbs. -24″)

As always – be wise when selecting deadlift loads. A good rule of thumb is this – if it feels heavy and proper form is difficult to maintain during warm-ups it’s gonna get REAL heavy and sloppy during the WOD. Make sense?

For weighted step-ups, hold a plate while stepping (not jumping) onto a box. Be sure to stand up tall after your step-up, then step all the way down (both feet must begin on the floor). For each set, be sure you do 10 step-ups with your right leg and 10 with your left.

10, 9, 8, 7, 6, 5, 4, 3, 2 , 1 Reps For Time:

Hang Power Snatch (40% of body weight)

Overhead squat (40% of  body weight)

Hindu Push-ups

This is a great WOD – it will gain your respect and beat up your shoulders. Newbies and vets alike, scale as needed and take your time on the lifts to make sure you are doing them right – remember FORM comes first, SPEED and LOAD second.

3 Rounds for time:

10 Front Squats (95lbs/135lbs)

20 Pull-ups

10 Jerks (95lbs/135lbs)

50 Sit-ups

Remember to scale the load appropriately for your ability. The higher you keep the elbows on the front squat the easier they will be, so keep those elbows up!

Feel like this yesterday?

For Time as a Team:

50 Knees-to-Elbows

80 Thrusters (75lbs.)

100 Sumo deadlift high-pulls (55lb ketttlebell)

150 Burpees

Rules- 2-man teams will be selected by the coach and each member must complete 1/2 of the repetitions for each exercise.

Knees to Elbows- Your teammate must get onto the bar BEFORE you let go on your last rep.

Thrusters- the bar cannot touch the floor until all reps are complete.

Sumo deadlift high pull- The kettlebell can not be on the ground for more then 5 seconds

Burpees- when one team member stops the other must start immediately.

Any violations of the above rules any you team will get 5 rep taken away from your total at that time.

HAPPY THANKSGIVING!!!!!…..Remember No Classes Today!!

Reminder: Friday we will have a Team WOD

Classes will be held at 8:00, 9:00, 10:00 and 11:00 am SHARP!!! Please be on-time – team WODs always require a bit of organization so don’t wait until the last minute to come in and train as we should be very busy!!

ATTENTION – We have some changes to the Thanksgiving Holiday schedule:

We will be CLOSED ON THANKSGIVING DAY.

Friday, Nov.28 – we will have classes at 8:00, 9:00, 10:00 and 11:00 am. Please note there is NO 7:00 am class or evening classes. We’ll have a Team WOD today – so come get some!!

Sat. and Sun. Nov. 29-30 – REGULAR weekend hours

Now for today’s WOD…

For time:

1 mile RUN

2,000 meter ROW

Compare to 6/27.

3 Rounds For Time:

10 Clean & Push Press (135lbs./95lbs.)

25 Pull-ups

50 Double-unders

As always, be smart when it comes to scaling the load and using the proper technique.

For the Clean & Push-Press – make sure you stand to finish the clean and then set your feet and push press – no jerking or straight pressing will be allowed.

Question of the day:

When did you first realize that you were a true CrossFitter?

$^%@# it!! How many times do we have to tell you to KEEP YOUR BODY STRAIGHT on those push-ups…and not not to wear diapers to class!!

Hey Everyone!! Please remember to RSVP this week for “The Rock’s” Holiday Party on December 5th at Kasey’s. If you don’t know the details, check out the website post from 11/3. Hope everyone can be there…and you better have a damn good excuse if you miss it!!

Now for today’s WOD…

For time:

10 rounds:

10 box jumps (20″/24″)

10 push-ups*

then:

1,500 meter row

then:

50 burpees

* You may opt for standard push-ups, decline push-ups, or ring push-ups. JUST MAKE SURE THEY ARE GOOD PUSH-UPS! Start the week right – hit this WOD hard!!!

Push Press

3 – 3 – 3 – 3 – 3

The goal today is to try to find that weight that is a true three rep max and work the remaining sets at that weight. So choose your weight wisely.

What is your favorite WOD and why? Post answers to the comment section.

For time:

Run 1 mile

then:

30 thrusters (65lbs./95lbs.)

30 knees-to-elbows

30 wall balls (15lbs./20lbs.)

30 kettlebell swings (35lbs./55lbs.)

30 bastards

then:

1,000 meter row

Where is this guy????

For time:

20 deadlifts (135lbs./205lbs.)

then:

4 rounds:

50 double-unders

25 box jumps (20″/24″)

then:

20 deadlifts (135lbs./205lbs.)

Standard rules apply for deadlifting – impeccable form is an absolute must!! Newbies and more novice deadlifters, scale the load and go slow. Vets – show the newbies how it’s done by executing picture-perfect DLs. Big boys and girls may over-scale the DLs with coaches permission only!

For those of you newbies (and some vets actually) who are getting pretty good at double-unders but who maybe aren’t ready for 200 in a WOD (like, it would take you all day!) – consider scaling the number of DUs instead of opting for singles. For example, instead of doing 50 double-unders per round, maybe scale to 25 – this way you are getting practice doing DUs in a WOD, not just during practice. Make sense?

Who is this guy?

Today we are going to try something new. For the first half of class we’ll be working on mostly gymnastic skills – muscle-ups, handstand push-ups, and L-sits (don’t worry..all very scalable!)

Then, we’ll hit a short gymnastics WOD:

4 Rounds:

Tabata Squats (bottom-to-bottom)

And we’ll end with some gymnastics strength work:

30 Dips

30 Pull-ups

Not for time. Try a  “lighter band” or do dead hangs!

“Fight Gone Not So Good”

A cheap knock-off of the original – but we’ll see how it goes!

In this workout, you’ll perform one minute of exercise at each of five stations. After the fifth station, you rest for one minute. We’ll go through the five station sequence three times. The stations are:

1. burpees
2. thrusters (35lbs./45lbs.)
3. kettlebell swings (35lbs./55lbs.)
4. presses (35lbs./45lbs.)
5. row

The clock does not reset or stop between exercises. On the call of “rotate,” the athlete must move quickly to the next station for a good score. One point is given for each rep, except on the rower where one point is awarded for each calorie.

Total score = total reps (and rowing calories) for all three rounds.

Reminder: Please RSVP and pay for “The Rock’s” Holiday Party by November 25th. It looks like were going to have a big crowd this year – the party’s gonna be OFF THE HOOK!!

Today’s WOD…

Overhead Squats

3-3-3-3-3

Recover, then:

4 Rounds For Time:

20 Box Jumps (20″/24″)

40 Sit-ups

What is your least favorite WOD and why? Post answers in comments section.

A.M.R.A.P. in 20 minutes:

7 sumo-deadlift high pulls (65lbs./95lbs.)

7 thrusters (65lbs./95lbs.)

7 burpees

Compare to 6/23 and/or 4/15.

Today you get a choice of WODs. Pick ONE and have at it!!

#1 – 5,000 meter row

Compare to 6/15, 2/14, or a few times before that. If you haven’t rowed a 5K yet today is a great day to set a benchmark. If you have, then be sure to crush your previous best.

or

#2 – “Flight Simulator”

For time:

5 unbroken double-unders

10 unbroken double-unders

15 unbroken double-unders

20 unbroken double-unders

25 unbroken double-unders

30 unbroken double-unders

35 unbroken double-unders

40 unbroken double-unders

45 unbroken double-unders

50 unbroken double-unders

45 unbroken double-unders

40 unbroken double-unders

35 unbroken double-unders

30 unbroken double-unders

25 unbroken double-unders

20 unbroken double-unders

15 unbroken double-unders

10 unbroken double-unders

5 unbroken double-unders

For double-under aficianados! Here are the rules – You MUST stop between sets and you CANNOT skip singles in between sets.

Press

3 – 3 – 3 – 3 -3

Recover, then:

4 Rounds For Time:

500 meter Row

15 Burpees

For time:

50 Mountain Climbers

50 Box Jumps (20″/24″)

50 Hindu Push-ups

50 Double-unders

Holiday Party Reminder!!

Make sure you Save the Date, get a babysitter, scare up a hot date (…or not), and get your party pants ready for “The Rock’s” Holiday Party – Sat. Dec. 5th from 7:00 pm – ??? at Kasey’s in RVC. Details are on the whiteboard. Please RSVP (and pay!!) ASAP (or at least by Nov. 25th). We hope everyone can attend (even if you don’t believe in Pukie Claus)!!!!

Here’s today’s WOD…

For time:

100 wall balls (15lbs/20lbs)

100 kettlebell swings (35lbs./55lbs.)

50 presses (35lbs./45lbs.)

50 goblet squats (with same KB)

Everyone remember to get your “ass to the grass” on those wall balls and goblet squats – NO PARTIAL SQUATS ALLOWED!!

Please remember today all the brave men and women who have fought to defend our freedom.

Now for today’s WOD…

Power Clean – find your one-rep max

Recover, then:

A.M.R.A.P. in 15 minutes

10 calorie row

20 squats

We’ll work Power Cleans the first half of class and see just how heavy each of us can go on a one-rep max. Part II is the same format as Sunday’s A.M.R.A.P., just subbing squats for push-ups. Needless to say, hit it hard!!

If I hear anyone say that E.C. (CrossFit HQ trainer) is almost as tall as me when she is kneeling down, beware your punishment will be swift and it has already been determined. Short jokes will not be tolerated to the tune of 100 burpees!

3 rounds for time:

10 push presses (65lbs./95lbs.)

10 sumo deadlift high-pulls (65lbs./95lbs.)

30 double-unders

WAY TO GO CARLO!!

Congratulations to Carlo who received his CrossFit Level II Coaching Certification this past weekend in Boston.

This is a significant achievement as more that half of all Level I trainers fail this weekend-long practical exam on their first attempts.

This just goes to prove what Carlo would be the very first to say – he ain’t as dumb as he looks – ha-ha! But we already knew that. Way to go Carlo!!

Now for today’s WOD…

For time:

50 dips

50 box jumps (20″/24″)

50 squats

50 knees-to-elbows

50 burpees

50 sit-ups

50 pull-ups

50 decline push-ups (10″/2o”)

We’ll complete today’s WOD gauntlet-style. The workout can be scaled by reducing the number of reps for each exercise. To complete the workout fully Rx’d, decline push-ups must be performed with your feet raised on the designated box. Otherwise, scale to standard or knee/modified push-ups.

Also, here is a video of what we would consider BAD DIPS. Note how shallow the dips are and the lack of full arm extension at the top. Here is an example of GOOD DIPS. Note how deep the athlete lowers his torso and the full extension at the top. Be a good dipper!