WOD: Saturday, January 4, 2014

Before we get to Saturday's WOD, I'd just like to say I'm really proud of all of you for the hard work you've put in this week. Every workout has been a punch in the face and you guys have kept coming back for more.

My intention was to

  1. Start building your stamina, speed and aerobic capacity
  2. Get you comfortable with the uncomfortable
  3. Force you to desire more sleep, (good) food, and mobility

And guess what: It's working! Many of you are eating more good food, sleeping more, and finally rolling out and stretching outside of class.

On to the last punch in the face for the week:

(A) Warm-up Part I: Trainer's Choice for 8- Minutes

(B) Warm-up Part II: Quad Clean Stretch and Skill Work (Barbell Only) for 7 Minutes

  • Quad Clean Stretch x3
  • Quad Power Cleans x3
  • Quad Squat Cleans x3
  • Bent Over Barbell Rows x10
  • Thrusters x10

(C) Find a 4 Rep Max Front Squat in 14 Minutes

For Part (D):

  • 9 Minute Time Limit
  • Run 2 heats if needed
  • Novice athletes in big classes should set up outside and up the ramp (because you don't need the pull-up bars)
  • Advanced athletes should be given priority in choosing pull-up space so they can do their bar muscle ups in the last round
  • Absolutely no banded pull-ups today. You may however scale the barbell weight Up or Down out of your category.
  • Remember: Slow is the enemy. Choose the workout and weight that is right for you.
  • Again: 9 Minute Time Limit

(D-Novice) For Time:

  • 21 Thrusters 45/33
  • 21 Bent Over Barbell Rows 45/33
  • 15 Thrusters 75/53
  • 15 Bent Over Barbell Rows 75/53
  • 9 Thrusters 85/58
  • 9 Bent Over Barbell Rows 85/63

(D-Intermediate) For Time

  • 21 Thrusters 75/53
  • 21 Toes-to-Bar
  • 15 Thrusters 95/63
  • 15 Kipping Pull-Ups
  • 9 Thrusters 115/73
  • 9 Chest-to-Bar Pull-Ups

(D-Advanced) For Time

  • 21 Thrusters 95/63
  • 21 Toes-to-Bar
  • 15 Thrusters 115/73
  • 15 Chest-to-Bar Pull-Ups
  • 9 Thrusters 135/93
  • 9 Bar Muscle-Ups

(E) Cardio Cooldown: 20 Minutes of Casual Cardio minus Time in (D), nice and easy

(F) Two-A-Day WOD to be done 6-10 hours after above

  • 1 Mile Jog
  • 4x25m of Butt Kicks
  • 4x25m of High Knees (you may alternate with Butt Kick)
  • 8 x 100m Runs @ 80-90% intensity. Jog back 100m to the starting line between runs (don't you get all crazy and do all out sprints ... and then write me about how you tore your hamstring racing your buddy)
  • 800m Jog
  • 20 Minutes of Stretching

(G) 20-30 Minutes of Mobility and Soft Tissue Work @ home

(H) Join Beyond the Whiteboard and choose CrossFit V16 as your box. Don't worry about the payment: you will be refunded as soon as we approve you as a V16 athlete.

   Tory. Last Air Squat!  Photo by Rafael Vega

Tory. Last Air Squat! Photo by Rafael Vega