CrossFit IOWA

Wednedsday 100721

Strength:  Squat

Find your new 1 RM for Front Squat

"Helen"

3 Rounds for time:

400 M

21 KS

12 Pull ups

Post time to comments.

This is a 'benchmark'!  Make sure to log time on your sheet!

Finisher:  "Annie"

 
Loving the wall balls... 

Tuesday 100720

3 Rounds for time:

5 Power Snatch

10 OHS

20 Box Jumps

*Increase your load and height of Box Jump each round.

Finisher:  20-15-10  Snatch Grip Deadlift and Back Extensions

Jonny...
 

Monday 100719

Strength: Muscle Ups

• If doing muscle up: 3x5 consecutive OR
• Transition work:  x10
• Pull ups/Dips: 3x4 reps of each

For time:

30 Back Squats (BW)

1000 M Row (or 800 M Run)

30  Burpees

Post time to comments.

Finisher:  Double Unders 2x50 (There will be a penalty of 10 GHD's for each miss) If you are unable to do Double Unders, you will be practicing!!

Michelle goes for PR! (40" attempt) Great results usually follow great risks. Nice work! 

Sunday 100718

Starters: Ab Work

5 Rounds for time:

7 SDHP

9 Push Jerk

50 M Sprint.

Post time to comments.

"Fear cannot coexit in the presence of faith." Boyd Baily.

 

Teresa, "I think I can, I think I can"...and  DID! 38" Box Jump. 

Saturday 100717

PART 1: TEAM 'Clean' Ladder Chase

Teams will be battle of the sexes (boys and girls!)  There will be a designated men's side and ladies side each having 5 platforms to work on.  Starting at platform #1, each team member will 'clean' the bar starting with 65/43#.  Once completed, the team will progress to the next platform with each platform going up 10#. After all 5 platforms are completed, Round 1 is done. Teams will be responsible for changing out the weights for Rounds 2 and 3...or 4?  Other info you should know:

• If a team member 'misses' the weight, the entire team takes burpee penalty payable at the end.
• Each miss is 5 burpees.
• These are FULL cleans.
• You will have 2 chances to clear the weight.
• Once a team member hits there max, they are finished.  Other team members may continue.
• Those who finish first prior to other team members are still accountable for doing all burpees.
• After all team members have reached a max...you will subract 10# and go back down the ladder to finish!! Burpee penalties still apply!
• There will be a 20 min. time cap to complete.

Round 1: Round 2: Round 3:

65/33#   110/83#  160/133#

75/43#   120/93# 170/143#

85/53#   130/103#    180/153#

95/63#   140/113#    190/163#

105/73# 150/123#    200/173#

Post the highest weight you completed as well as the team's highest weight.

PART 2 :Challenge!  Trainers will have a challenged picked for you....and you will get the chance to pick one for us!!

 

  

Some of the 'early birds' enjoying the coolness of the day.

...and Doouuggggg.

Article to read: Pesticides and Produce

  http://lowcarbdiets.about.com/od/nutrition/a/pesticides.htm?r=et

 

 

Friday 100716

Strength: Thrusters

3x3 (Linear)

5 Rounds For Time:

5 C2B Pull ups

10 Kettlebell Swings

25 Double Unders

Post time to comments.

Finisher:  10 K2E, 200 M Run x 3 Rounds

 

Kyle and GREAT extension! 

 

 

Thursday 100715

MAKE UP DAY

Today you will make up "Max" Benchmark from last Friday if you have not done it.   If completed, you are free to make up a previous WOD from this week.

If you have completed all testing thus far AND Wods are caught up, this one if for you...

Skills:

With a Partner: Bench Press Work 3x10 (each set you will increase your load) 40/50/60% of 1RM

Snatch Grip Deadlift 3x10 (work same weight as last time if you were not able to complete 15 reps unbroken. If you were, go up 5-10 lbs).

Squat Therapy: Slow Air squats with arms overhead using Rack and BB as your 'wall' doing 3 sets, 5 reps each.

Cadence 800 M with a partner.

Stretch for a good 10 minutes.

 

This picture couldn't be more perfect in timing and is NOT staged.  

Wednesday 100714

Strength:  Squat

Front Squat 3x3 (Linear)

"Tabata Something Else"

Pull ups

Push ups

Sit ups

Squats.

You will do 8 intervals of each exercise, 20 seconds of work and 10 seconds of rest.  There is no rest inbetween exercises. Your TOTAL number of reps for all intervals will determine your score.

Finisher: 4x100M Runs - At each 100 M mark on our 400 M path, you will draw an exercise from under the cone.  Complete the movement and continue to next 100 M mark and draw again.  Continue till you reach 400 M distance. Yes, there will be another exercise at the end. :)  Once you are finished, rest 3 minutes and run another 400 M Run w/o stopping.

 

 
Part of the morning crew tackling the lifts...

 

Evening crew doing Bar Carry...

 

"BARR-ED"...OM Goodness.
  

Tuesday 100713

Starters:  200 M Skip and 10 Handstand Push ups

For time:

800 M Run

Then: 21-15-9

Kettlebell Swing (2/1.5 pd)

Dumbell or KB Snatch - each arm (1.5/1pd)

*Sub - 1 arm PP if cannot do snatch.

Post time comments.

Finisher:  30 Toes to Bar, 20 Box Jumps, 10 - 4 Count Burpees

 

Sabrina and Holly working the swing...  

Enlarge image

Congratulations Shannon!! She recieved her Level 1 Certification at CF Pittsburg!!

and...getting fastest Fran time there! 4:35.  You go girl!

Monday 100712

Strength: Muscle Ups

*If doing muscle ups, perform 3x3 sets of consecutive muscle ups resting approximately 1 minute between each set.

OR

*4 Pull ups/4 Dips - Work 4 Consecutive Pull ups and 4 Consecutive Dips, modifications as needed x  6 Rounds

OR

*4 Transitions from ground (seated position)/4 Jumping Muscle Ups x 6 Rounds (Will need 2 sets of rings for this - one low/one high)

*Your trainer may provide you with a combination of both pending ability.

AMRI 15 minutes:

5 Cleans (heavy)

10 Box Jumps

15 Push ups

Post number of rounds to comments.

Finisher: Atabat 10/20 of Snatch Grip Deadlift  @ BW (or scaled to ability) for 8 intervals. Then: Grab a partner and run 1 mile together!

Group Stretching

 
  
Happy Birthday Kelli!!

 

 

Oh for the love of "John Henry"...