WOD: Thursday, July 24, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Equipment Set Up and Movement Standards for workout ...

(D) 5 Rounds For Time:

  • 30 Jumping Pull-Ups
  • 400m Run
  • 200m Farmer's Carry
  • 1 Prowler Push (Down and Up Hill)
  • 25 Sit Ups
  • 1 Minute Rest

If you think this is "cardio," you're working way too slow. If you think this will improve your cardio, then you are correct.

(E) 1 Mile Cool Down Jog or 2K Cool Down Row

Roxy. Kettlebell Snatches. Photo by Rafael Vega

WOD: Wednesday, July 23, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills

  • Front Squat
  • Back Squat
  • Overhead Squat
  • Good Mornings
  • Deadlifts

(D) GymNASTY holds, 1 Min ON, 30s OFF

  • Forearm Plank Hold
  • Round Body Hold
  • Plate Overhead Hold
  • Frog Stand
  • Wall Facing Handstand
  • Hollow Body
  • Head Stand (ideally with no wall)

(E) Skill Work (Athlete's Choice)

  • Double Unders
  • Handstands/Free Standing Hand Stands
  • Handstand/Headstand Push-Ups

(F) Negative Pull-Ups, 1 Min ON, 1 Min OFF

  1. 8s Negative
  2. 6s Negative
  3. 4s Negative
  4. Max Pull Ups or KB Sumo Deadlift High Pulls

(G) Negative Push Ups, 40s ON, 30s OFF

  1. 7s Negative
  2. Max Push Ups
  3. 5s Negatives
  4. Max Push Ups
  5. Plank Hold

(H) Negative Chin Ups, 40s ON, 30s OFF

  1. 7s Negative
  2. 5s Negative
  3. 5s Negative (Again)

(J) 100 Russian Swings for Time

(K) Cool Down Jog, 800-1600m

Will. Kettlebell Snatches. Photo by Rafael Vega

WOD: Tuesday, July 22, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills

  • Press
  • Push Press
  • Good Mornings
  • High Bar Back Squats
  • Front Squats

(D) Find a 3 RM Strict Press in 13 Minutes

(E) Back Off Sets:

  1. 3 Presses + 3 Push Presses @ 90% of 3RM
  2. 3 Presses + 6 Push Presses @ 85%
  3. 3 Presses + 9 Push Presses @ 85%
  4. 3 Presses + 12 Push Presses @ 80%

Each set is immediately followed by

  • 5 Front Squats
  • 15 American Swings 1.5/1.0
  • 6 Chin Ups
  • Rest 2 Minutes

(F) After the last set, skip the 2 minutes of rest and take off for an 800m RUN FOR TIME

An illustration of Chris' handstand by his daughter. Photo by Rafael Vega

WOD and Weekly Preview: Monday, July 21, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Snatch Drills

  • Power Position
  • Pause Drills
  • Snatch Drop
  • Snatch Balance

(D) Find a 2 Rep Technical Max Snatch in 16 minutes

(E) Back off sets: 5x5 Overhead Squat @ 2RM Snatch Weight, each set followed by ...

  • 6 Lunges Forward (Bar loaded in the front squat position)
  • 6 Lunges Back
  • 250m Run
  • 15 Russian Swings 2.0/1.5 pood
  • 90s Rest

Quarter 3, Week 4

ON RAMP SUNDAY, July 20, 2014: Sessions 1 & 2

On-Ramp Sundays! Hour 1 (10:15-11:15) will cover bodyweight skills, Hour 2 (11:15-12:15) will cover barbell movements. Hit it for two hours, three Sundays in a row and you will have covered an entire CrossFit On-Ramp Course. THERE IS NO EXTRA COST FOR ATTENDING THESE CLASSES.

These classes are open to all but are specifically geared at beginners/novice CrossFit athletes.

SESSION 1 (10:15-11:15 a.m.) — Bodyweight 1

  • Jog/Run Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Sit-Ups -> Supermans -> Hollow Body -> Plank -> Push-Up -> Burpees
  • Air Squats -> Wall Balls
  • Kettlebell Sumo Deadlift Highpulls

Conditioning: Trainer's Choice

SESSION 2 (11:15-12:15 a.m.) — Barbell 1

  • Jog/Run Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Sumo Deadlift -> Conventional Deadlift
  • Hang Power Clean
  • Strict Press
  • Good Mornings
  • Air Squat -> Squat (High Bar and Low Bar)
  • How to dump a loaded barbell from the shoulders, back, overhead

Conditioning: Trainer's Choice

Steph. Goblet Squats. Photo by Rafael Vega