TEAM training sessions start tonight at 7:30pm
-Read the prerequisites here: https://crossfiteastriver.com/programs/
-Read the programming, 140113 , here: http://theoutlawway.com/category/blog/
(We’ve also added a link to The Outlaw Way under our resource tab)
1) 20RM Back Squat
After warming up take 3 attempts to establish a 20RM back squat
2) “Cindy”
20-minute AMRAP:
5 Pull-ups
10 HR Push-ups
15 Air Squats
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1) Clean and Jerk
Establish 1RM (you better believe everyone will be dropping onto the foam blocks)
2) 5 RFT:
50′ Overhead Walking Lunge w/ Plate (45/25)
15 Burpees onto plate
Rest 30 seconds
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1a) Back Squat:
1X8@80%
2X5@85%
1X3@90%
1b) Ring Dips:
4 x ME – Go to failure on strict then begin kipping
2) Tabata; for total reps:
Row for calories
Wall Balls 20/14
Start on either the rower or wall balls.
Score is total reps combined. 16 (8+8) intervals total.
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Having a strong “hollow body position” applies to all gymnastic movements.
http://vimeo.com/83701027
For total reps:
Three rounds of:
Burpees to 45lb plate
Hang Squat Clean (75#/45#)
Box Jump (24″/20″)
Thruster (75#/45#)
Knees to Elbow
Rest
This workout has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep.
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Dude, it’s Danny Broflex! And Rob Orlando, hehehe. (Wait for it.)
8min EMOM:
2 hang snatches @ 65% 1RM snatch
Then,
8min AMRAP:
Climb the ladder as high as you can with,
2 OHS (75/45)
2 chest-to-bar pull-ups
4 OHS
4 C2B PU
6 OHS
6 C2B PU
8 OHS
8 C2B PU
And so on… !
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Ladies, this read is for you. (Guys, you might want to give it a read, too.)
8min EMOM:
1 clean from the power position + 1 push jerk @ 65% of your 1RM C&J
Then,
5RFT:
10 deadlifts (225/155)
15 med ball sit-ups (20/14)
20 hand-release push-ups
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600 am WOD (M/W/F)
700 am WOD (M-F)
1130 am WOD (M-F)
1230 pm Foundations (M/W)
530 pm WOD (M-F)
630 pm WOD (M-F)
730 pm FOUNDATIONS (T/Th)
830 pm WOD (M-Th)
No change for Saturdays.
Remember when it was warm?
1a) Back Squat
8@60%
8@65%
5@70%
5@70%
3@75%
1b) Weighted Pull-ups
5 x 3
2) For time:
500m row
Looks like Norwegians know how to stay conditioned when they can’t go running.
(1:16 500m Row)
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We spend a lot of time talking about Paleo. But don’t be afraid to look into Zoning! Zone, which is concerned about your macro ratios, can be a lot easier to adhere to when real life forces you to choose between the lesser of evils. (think airports or traveling on the road)
1) For time:
15 Burpees
Rest 10 seconds
15 Burpees
Rest 10 seconds
15 Burpees
2) Establish a 2RM Hang Snatch
3) 6 minute AMRAP*
15 Ground to Overhead (85/55)
15 K2E
*Scaling is allowed for this workout
*Rx Only: If you complete 3 full rounds (45 GTO +45 K2E) in under 6 minutes, your time is extended for another 6 minutes. If you complete 6 full rounds (90 GTO + 90 K2E) in under 12 minutes, your time is extended for another 6 minutes. If you complete 9 full rounds… Well, you get the picture.
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We will be open tomorrow! It’s only 10″…
7am, 1130 and 6pm WODs only.
For Load:
2 Rep Tempo Front Squat – sub maximal
(3 sec down, 3 sec pause at bottom, 3 sec up)
9 minute AMRAP
20 Burpee Box Jumps 20″
20 Front Squats 65/35
15 Burpee Box Box Jumps 20″
15 Front Squats 95/65
10 Burpee Box Jumps 20″
10 Front Squats 115/85
5 HSPU (no scaling allowed)
5 Front Squats 155/115
-Weights cannot be scaled for this WOD
-If you become stuck at a weight or movement, finish out the remaining time with burpees. This will result in a two part score. Ie: 70 reps + 30 burpees
-Step-ups are allowed
-You will only use one bar. The time it takes you to add weight to the barbell is part of your time.
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Schedule changes for week of 30DEC13:
Thursday: 7am, 1130am, 6pm, 7pm Foundations
Friday: 7am, 1130am, 6pm
Saturday: Normal Schedule + Free Trial at 12:30pm
Starting 6JAN14 all evening sessions start on the half-hour:
5:30pm, 6:30pm, 7:30pm and 8:30pm (we hope this will allow more easier travel between work and training.)
Starting 13JAN14 CrossFit East River team training begins:
Team training sessions are for all athletes looking to push the envelope of their individual strength and work capacity. We will be following TOW (The Outlaw Way) programming. TOW is competition programming followed by some of the best athletes in CrossFit. The programming will be followed and adapted as needed to best fit our facility and team. The Team training sessions will start on Monday 13JAN14 and will be held every Monday and Wednesday night at 7:30pm.
There will be prerequisites to attending team training. Get excited, more to follow.
Coach teaching us how to do a backward-roll to support, we’re game!
A) Backward Rolls to Support
B) Five rounds for time:
20 strict ring dips (NO kipping – watch the video)
14 thrusters (135/95)
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