Back Squat @ 80% of max
Review Power Snatch
Sectional WOD #1 (2011)
AMRAP: 10 minutes
30 Double Unders (55/75)
15 Power Snatches
Hope everyone has a wonderful holiday with friends and family. Limited schedule this weekend, and if you want to get in your 12 Days of Christmas WOD, we’ll be there on Christmas Eve!
We’ll be back online on the 26th. Safe travels and Merry Christmas!
4 x 5 minute sets of time. 1 minute rest in between each 5 minute set.
At the top of each minute, perform:
Cluster –> Bring behind head
Back Squat –> To thruster overhead. Dump bar. Move up in load during your minute rests.
3 High Box Jumps
Finisher: 30 Sit-up negatives with a plate
Cirque du’ Haney!read more
Jerk – Heavy 1 rep
Finisher: 10 Ring inversions
Advanced: Straight body
Beginner: Ball tuck position
You must have some strength and general ability to get inverted. Coaches discretion. We have a few beginners that will need to work on scapular hangs on the pull-up bars. Contract your lats peeps!
Please take note of our limited holiday weekend schedule coming up.
I am spotty on Facebook and the blog right now, as the rest of the month of December will be spent working on making some changes for the new year, which is taking a lot of time. I’ll be back on track in a few weeks once things get ironed out. Can’t wait for the new software to be alive and kickin’!
5-5-5-5 at 70% of your 1RM
Max Rounds in 3 minutes. Repeat for 5 cycles. Rest one minute between cycles.
3 Power Cleans
Burgener Warm-up and tap drills
Snatch Pulls (not more than 110% of your 1 Rep max weight)
Snatch Balance (Beginners: Overhead Squat)
As we head into 2013, CrossFit Athlete Lab will be going through some big changes in order for us to better serve you. I am excited for these changes, and we are looking forward to adding more value to you, as a member of our community of AWESOMENESS!
You will be getting a series of emails as we near the end of December with things that we’ll be changing. The first is a change to Zen Planner software (good riddance to MindBody finally!!!). I won’t be pulling my hair out in front of the computer anymore.
Zen Planner is much more interactive, has a color coded schedule, very easy to use and will serve us much better. I will be emailing directions as to how to get your information into the new system. No financial information is transferred. You will put that into your profile manually. Stay tuned.
Our Beyond the Whiteboard account is not used enough for me to continue paying a membership to it. I believe you can still login and see your information from past postings. Between the Success Journals available at the gym, your lifting charts and a number of apps for WOD tracking/PR tracking to use on your phone, I hope that it gives enough options for you. I believe Zen Planner has a WOD tracking system in beta stage right now. I will know more in a couple weeks.
Reminder: Don’t forget our Friends and Family WOD on Saturday the 29th! This is going to be at 9:15am. Please note the slightly later start time.
myWOD is a good app to download.
Additional emails will be coming with further updates and changes!
Noon Hulk beat-down!
For time: Finish all tasks.
8/8 Bulgarian Splits (25/35)
10 Weighted Push-ups (35/45)
After each round, single arm farmer carry down and back (R/L – HEAVY)
50 Double Unders
10 Toes to bar
After each round, 30 second handstand hold (advanced: 10m handstand walk)
Post-WOD: Partner up
40 KB Sit-ups each
50 Leg Throw-downs each
Congrats to our newest grads from On Ramp – Jen, Rob and Tom!read more
AMRAP: 20 minutes
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
Look over to your right and you’ll find the new Balanced Bites link to 25 free pages of Paleo nutrition! Get on it and fill your cupboards!
Amy D. had a great idea for a Christmas gift! Get your honey a gym bag and fill with all the necessities of your CrossFitting life! Here’s some ideas….
Glass water bottle from LifeFactory
Neoprene Sleeve for rope climbs (Dick’s or Sports Authority)
Callous kit from RIPT Skin Systems
Weightlifting Shoes (see our Stuff We Like page)……please, please, please…….
Jump Rope (at gym)
Recovery whey (at gym, there’s vanilla now)
Success Journal (at gym)
Blender Bottle (at gym)
New Drills introduced for Oly Lifting, then warm up power cleans.
5 Power Clean (133/175)
5 High Box Jumps
5 Strict Chin-ups
3 x 500m Row at about 80% effort. Full rest in between.
Mobility #1: Do your 10 Wall facing OHS
Mobility #2: Splits (right/left/center): Hold each position 20-30 seconds x 2
Attention: Yoga for Athletes is cancelled this week due to a family conflict for Amy. Darn blizzard screwed everyone’s schedules up this week!
Christmas weekend and holiday schedule is updated on the site.read more
Glute Ham Developers (advanced: weighted if you can, to parallel only)
Weighted Side Bends / Each
Do 20 Ring Roll-outs after each round.
10 Rounds, each lasting 1 minute. 1 minute rest in between.
You have 1 minute to run 8 shuttle sprint lengths (80m). With the remaining time in that minute, do max reps of: (alternating every other minute). Stay consistent.
V-ups (sub sit-ups)
Compare to Tuesday September 27th, 2011
Mobility: Do your 10 wall-facing OHS drill. Then do 10 scapular slides against the wall. Hold for about 3-5 seconds at your threshold.
Ring dipping sets of 10 with a 45lb plate just looks “fun” to Thomas. Way to go buddy!read more
Alert! In case you didn’t see it in your email…..no 6am or 7:15am classes tomorrow! Looks like it’s supposed to snow throughout the evening, so you might get a good shovel in again tomorrow morning.
Classes continue 8:30am and on for tomorrow. Sorry for any inconvenience.
A. Warm up back squats
B. For Time: Compare to March 8th, 2012
Floor to Overhead (35/40)
C. 8 Rounds in the least amount of time: 10 Second L-sits (Advanced: Rings, Scale to parallel bars or p-lettes)
New stretching drills for the rest of class. You’ll get some new tools in your pocket. These are a MUST for any of you who have trouble with overhead squats or front rack position. Very helpful for everyone though.
Winning a rep counter is a BIG DEAL. Everyone should get as excited for a WOD as Emily is for her prize!
Thanks for another fun Christmas party everyone! Great turn-out and hope that you got a chance to meet some new peeps. Thanks for coming and bringing some great food too! Happy holidays!read more