Some WOD action from the weekend.
Hope you had a terrific weekend! Hope all the Moms were taken care of. Speaking of Mom, she has to lift heavy weight too! Check out this quick read on ageing and keeping strong.
We will be refreshing the Results List today! Fantastic work these last 8 weeks. I think everybody appreciated a gain in strength and conditioning. There will always be staples such as the press, squat and deadlift. Hope you have fun with the next list!
Bear in mind, next weekend is a holiday weekend. Make plans to get out there and use your CrossFit bods! We’ll update you on weekend hours later in the week.
Today’s Workout:
As we refresh the Results list, your Skill Development today will be:
Overhead Squat 1-1-1-1-1-1-1
Spend about 20-30 minutes working up a new 1RM. You can start from the rack if you wish. Then:
Three sets of:
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
400 Meter Run
Rest 3 minutes
Nice to see so many graduating up to a heavier kettlebell yesterday!
The weekend is upon us! Best of luck to all the Rocky Point CrossFitters taking part in the Spartan Race tomorrow!
Don’t forget about our new additions to the weekend schedule:
Saturday: 9AM and Noon Group WODs (It’s a rest day and I have already started devising a partner WOD ~ muwhahaha)
Saturday: 1PM MobWod with Errol – Errol takes you through a mobility wod to find those tight areas and gain flexibility.
Sunday: 11AM Group WOD with Ty
Sunday: Noon – Our very first yoga class led by CrossFitter and Yoga Instructor Spenser Lee. The class will be for newbies and vets alike. A great atmosphere to learn.
Again, both the MobWod and the Yoga class are free to Rocky Point members.
Today’s Workout:
Please scroll to the bottom of the post for important tips for this WOD
Fitness
Three rounds of:
185/95-115 pound Deadlift, 7 reps
7 Dips and pullups
then,
Three rounds of:
21 Wall ball shots, 14/10-14lb ball
21 Toes-to-bar
then,
10 foot Farmer carry, 50/35lb dumbbells
28 Burpee box jumps, 20” box
100 foot Farmer carry, 50/35lb dumbbells
3 Muscle-ups (or progressions)
Performance
Three rounds of:
275/175 pound Deadlift, 7 reps
7 Dips then pullups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 75/50lb dumbbells
28 Burpee box jumps, 24” box
100 foot Farmer carry, 75/50lb dumbbells
3 Dips then pullups
RX
2012 CrossFit Games Regional: Individual Event 6
For time:
Three rounds of:
345/225 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20/14lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100/75lb dumbbells
28 Burpee box jumps, 24/20” box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups
Safety tips for high rep heavy deadliest.
1. Only lift when your back is perfectly set. If you are doing tap and go (and should if you are going for time) breathe at the top of the rep. Do not try to breathe while lifting. If you breathe out at the top, pause and breathe in as well. Consciously set your back then continue. Hold your breath through the entire rep!
2. On the decent, keep the bar close to your body. One of the primary problems we see is people starting the decent by shoving their knees forward. This shelfs the bar, allows it to move away from the body, and pushing the combined center of mass away from the body. As the bar crosses the knees the bar drops precipitously. Often jerking the lower back into flexion. This is not a huge problem in a lightweight workout like Diane, it can create havoc and injury using a heavy weight.
Efficiency tip for the wall ball toes to bar portion
1. there is almost never a reason to break 21 wall balls. Its all mental. Don’t drop the ball. Do not receive the ball in the squat position, allow the ball to touch your out stretched finger tips while in the standing position. Guide the ball to your shoulders as you descend into the squat. On the other side, for the average person, multiple sets of 21 toes to bar will need to be broken or you will find that you simply are standing staring at the bar due to muscular failure. If you think you can get through the workout breaking the T2B into sets of ten half that number, get off the bar shake your hand and get right back up.
Today’s Workout
As part of your warm-up today, throw in a few different movements. For example, weighted lunges (dumbbell or kettlebell in each hand, bar on your back, plate over your head), put on the weight vest and do some box jumps, throw a heavier-than-you-are-used-to medicine ball (there is a 30-pounder in the heap, try and pick up the heavy bag and flip it over your shoulder.
Fitness
21-15-9 reps for time of:
Assisted pull-up
KB Swing 53/36
Performance
21-15-9 reps for time of:
Strict pull-up
KB Swing 53/36
RX
21-15-9 reps for time of:
L-pull-up
KB Swing 53/36
It’s been a while since I raised the question, “How is your nutrition?” Just read a great article that questions the government forces that be that declare the way to beat obesity is to burn more calories than you take in. They’ve been tooting this horn for a long time and obesity continues to surge. The real reason? Hardly a surprise: Sugar, Refined Grains, Starches. Curt this crap from your nutrition plan and you’re going to make more gains towards a healthier lifestyle than running 3 miles to burn off a Caramilk bar. Full article.
Well, I didn’t get the photo I wanted, so the one below will have to do. Ladies, I’m sorry I couldn’t find one where Spenser is wearing a shirt. This leads to Announcement #4 (I wrote that bold bit with a loud, echoing voice in mind. Read it again.) Did you know that one of Rocky Point CrossFit’s very own athletes, Spencer Lee is a Yoga Instructor? Spenser will be running an hour long Yoga class on Sunday’s at Noon, right after the 11AM WOD. The fee? Nothing! Zero! Your money is no good here. You need only be a Rocky Point member in good standing to attend. Never try Yoga? This is your chance!
A quick review of our previous announcements: #1 – The OFA Level 1 course will be Friday June 8th from 9-5. There is a sign-up sheet at the front counter. It is filling up fast. Space is limited to 18 people and the rate is $50. Usually $80. Hop on it!
Today’s Workout:
After your warm-up you will be taking a pass on your results list. Instead, you will be doing:
Three rounds for time of:
Run 800 meters
Rest 2 minutes
After a 10 minute break you will doing:
Death By Tabata (man…ominous title)
Alternating Tabata Deadlift and Burpee - 275/215 lbs – SCALE!!!!
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
Happy Tuesday! How do you like the paint job at the gym. Sorry about the dim lighting in the washroom. We’ll remedy that. LED bulb pushing out 470 lumens….my a$$!
I’d have placed the next Announcement in today’s Blog. But I don’t have a related pic. I don’t have any pics for that matter. Blew the budget on painting the stairs. Nice colour! Tomorrow!
Today is a “Rest Day”
As always, we scale to maintain proper mechanics and intensity. Discuss weight with your coach. (Weight of the dumbbell/barbell. Not your weight. However, if you have a nutrition question feel free to bend our ear.)
Day 1
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Day 2
The Saturday Noon WOD. Details on the Whiteboard!
Day 3
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
