WOD 5/9/10

Rest Day!

Good job this week!  Rest up and get recovered, you just might need it!

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WOD 5/8/10

15Min AMRAP

200m Wtd Run (45/25)
20 Wall Ball (20/14)
15 Russian Twists
10 Pull Ups

A little something special from Buddy Holly. Enjoy!

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WOD 5/7/10

3 Rounds

15 Hang Power Cleans (135/95)
15 Burpees

One from the mainsite to wrap up the week. As always, it's Fun Friday! Work on your HPC's prior to the workout. Spend the time to work on the proper mechanics of the movement and the barbell.

The HPC is tremendous for developing explosive strength. Why? Consider the range of motion in which you must create A LOT of momentum on the barbell as it hangs at the hips. Truth of the matter being you only have a sseveral inches of room to create a all the acceleration and elevation on the barbell needed to get it up and momentarily weightless so you can pivot under it. From a standing position, you need to dip, transition, and explode upward and slightly back in triple extension to get that barbell to travel up and over, while you pivot around the bar and it settles on the shoulder. The trick being that as the bar gets really heavy, you are forced to pull under the bar very quickly and not rely on the height of the barbell to give you the time to do this.

Now think about taking that bar from the ground to do the same thing. There's a whole bunch more travel room - from the floor to the point of triple extension - for the barbell to gain momentum and get up to the shoulders. The little bit more acceleration means you can get under the bar a bit more cleanly due to a split second more time it has in the air. The regular power clean is less demanding on a pure explosive action from a standing, dead stop than the HPC. It has been my personal experience that if you wish to get better at regular cleans at heavy weight, working on heavy HPC's. The vicious extension you will learn to do, coupled with the ability to learn to pull yourself under the bar really fast, will make a full squat clean that much easier when the time comes.

On a final note, at heavier weights (85%+ 1RM) you will only be able to do 2-3 reps of HPC's before form breaks down and things have the opportunity to go awry - this is true for any variation of heavy Cleans and/or Snatches. At lighter weights, you can get more out of the reps, but be smart about it.

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WOD 5/6/10

Push Press - 5x5 (Increase from last session)

Rest

"HELEN"

3 Rounds

400m Run
12 Pull Ups
21 Swings (55/35)

Push Presses with a small increase from last session. Rest up and then hit the MetCon. You will doing "Helen" today, a benchmark WOD, so hit it hard and record that time for future reference.

** ATTENTION** - There will be no morning class today due to a death in Allison's family. Normal class hours will resume at 4 PM. We apologize for the inconvenience.

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WOD 5/5/10

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Another benchmark WOD. No half stepping - Get on it!

**ATTENTION** - Due to a death in Allison's family, there will be no Thursday morning CrossFit Class. The gym will re-open for the PM classes. Sorry for the inconvenience.

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WOD 5/4/10

Deadlift - 5x5 (Increase from last session)

Rest

"DIANE"

21-15-9

Deadlift (55% 1RM)
Handstand Push Up

Deadlifts on the front end, then rest for a few. Remember, you are now in a linear progression, so add a SMALL amount of weight to the deadlift from last session. Once well rested, you will do "Diane", although I have reduced the RX'd weight on the D/L's. The HSPU's can be subbed with either HEAVY Push Press or scaled versions of HSPU's - "Feet on a bench, butt in the air, head down" is the best scaled version of the HSPU.

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WOD 5/3/10

50 WallBall (20/14)
10 Pull Ups
40 Wall Ball
8 Pull Ups
30 Wall Ball
6 Pull Ups
20 Wall Ball
4 Pull Ups
10 Wall Ball
2 Pull Ups

Good times! Ass to ankles on the Wall Ball or it's no go. Make sure you get some good DROM warm up in - duck walks and shoulder/lat work to prime the system. 

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WOD 5/2/10

Rest Day!

Rest up and recover. The next evolution is right around the corner.

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WOD 5/1/10

20m AMRAP

300m Row / 200m Run
15 Push Ups
50 yd Farmer Carry (35/25)
15 Overhead Press
50 yd Farmer Carry

Alternate the runs and rows. For those folks who have strong shoulders, up the DB weight. If the weight jump is too much, make sure your presses are strict. Otherwise, the press is an "overhead anyhow". Please don't drop the CFC DB's on the concrete or in the box. Enjoy!

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WOD 4/30/10

Friday Fun Day!

200m SPRINT
10 Pull Ups
20 Sumo Dead High Pull
30 Burpees
40 Box Jumps
50 Wall Balls
40 Box Jumps
30 Burpees
20 Sumo Dead High Pull
10 Pull Ups
200m SPRINT

Yeah, baby! get some!

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