WOD – December 29, 2015

LAST WEEK OF 2015!!!  HIT IT HARD AND GO OUT WITH A BANG!

 

We have a bunch of folks competing at the Average Joe’s: Box vs Box competition on Saturday, 2/20 at Guilford CrossFit.  We want the gym to WIN this year!!  If you’re interested in participating, form a 3-person same-sex team!  Teams so far are:

  • Steve K, Mark and Bryan

  • JJ, Steve F, and Mike Pettine

  • Ashley, Chloe and Meg

  • Chris, Roland and Jay

  • Kathy F, Maria and Becky

  • Jim, Bob and Tom K

  • Jackie, McKayla and Emily

  • Melissa, Kerri and Deirdre

  • Mike C, John F, and Jack

**Accessory work will focus on movements in the comp, so please check daily!

 

 

Next on-ramp starts Monday, January 4, 2016.  Tell your friends!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

review squats and hang power cleans

then,

2 sets with an empty barbell of:

  • 5 muscle cleans

  • 5 front squats

  • 5 high hang power cleans

  • 5 power cleans

  • 5 back squats

 

 

 

Strength:

Back squat – 6 x 3 following the schema below.  Rest 3-4 min between sets

  • Set 1-3: 3 back squats building to a NEW 3RM

    • Start at 40-50% effort (warm-up set) and increase each set

  • Set 4: 3 back squats at new 3RM

  • Set 5: 3 back squats at 90% 3RM

  • Set 6: 3 back squats at 80% 3RM

 

 

Training:

Tabata Awful”

20 sec work/10 sec rest x 8 rounds each movement:

  • back squats (95/65)

  • hang power cleans (95/65)

  • reverse lunges

  • arm haulers

 

Post back squat 3RM and total tabata reps to comments!

 

 

Scaling options:

General

  • cut the tabata in half (4 of each movement)

  • scale weight to ~30-40% HPC 1RM

 

 

 

Accessory work:

row 30 calories as fast as possible

  • rest 3 min and repeat if time allows

348 Thoughts on “WOD – December 29, 2015

  1. Kevin K. on December 29, 2015 at 6:58 pm said:

    275# 3rm. 278 Tabata awful.

  2. 175# 3RM (attempted 205# but did not get low enough)
    224 tabata

  3. 125# 3 RM back squat

    305 RX could not get a lot of back squats because of crap in neck but made back lost reps in the last two moves

  4. Maria Goral on December 29, 2015 at 8:37 pm said:

    165# 3RM BS
    350 Tabata was pretty friggin awful indeed

  5. 235# 3RM BS

    274 Tabata Awful

  6. 345#

    326 RX

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