WOD

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5
Jan

Friday – January 6th

Take a page out of Stephen’s book, and fight for a few extra reps today!

WOD:
Open 14.4
14 minute AMRAP:
60 calorie row
50 toes to bar
40 wall ball shot #20/14 to 10/9′
30 power clean #135/95
20 muscle up

Post WOD at 20 minutes on the clock:
For time:
50 ring pushup with feet on #45 plate
Rest 1 minute
30 hand release pushup with feet on #45 plate
Rest 1 minute
10 clapping pushup with feet on #45 plate
*Scale to 30-20-10, or reduce the difficulty as needed. This should not be easy. Focus should be on doing good quality repetitions.

http://games.crossfit.com/workouts/the-open/2014

5
Jan

Thursdays Thoughts

Are your feet doing well, or just trudging along?

We tend to just throw shoes on our feet and forget about the incredible work load that we are actually asking them to do. We don’t appreciate their phenomenal capabilities, and we wait until some part of the lower leg sustains an injury before we give our feet the time of day. Let’s change that!

Below is a link to a lengthy, but good article about our awesome feet!

https://drjohnrusin.com/advanced-strength-training-for-feet/

4
Jan

Thursday – January 5th

Say hello to Brandon! He just recently joined our community, and you might see him around moving some serious weight!

Strength:
7 superset rounds on a 2 minute clock:
5 strict pullup (add weight if needed)
30 second handstand hold (work on finding balance)

Rowing:
4 rounds:
3 minutes at 25-30 SPM
2 minutes at 30-35 SPM
1 minute over 35 SPM
* Work on keeping consistent power output through each work period.

3
Jan

Wednesday – January 4th

Jed staying focused through the 40 box jump overs.

Strength:
Sumo deadlift 7×5 on a 2 minute clock
*Start at 65% of 1RM deadlift, ascend to a 5RM.

WOD:
5 rounds for time:
10 handstand pushup
50 double under
20 GHD situp
*Handstand pushups start on a standard pad. Increase difficulty by adding a deficit each round of #15/10 plates.

3
Jan

Over The Top

Are you fired up about a new year of training gains!?

Well, Coach Phil will be writing some supplemental work that you can dive into to improve your fitness. This supplemental work is designed to work with the existing CrossFit program that Coach Phil writes.

To be a competitive CrossFit athlete you will need to set goals and work to achieve those goals. This will include performing more than a standard day’s programing. ┬áBut, only you know how your body feels. It is your responsibility to perform adequate preparation and recovery, and to know when you should train or rest.

2
Jan

Tuesday – January 3rd

Some of the 11am class just hanging around.

WOD:
For time: *30 minute cap
1k row
200′ burpee broad jump
30 power snatch #115/75
40 box jump over (use highest box that you safely can)
30 power snatch #115/75
200′ burpee broad jump
1k row

*A box jump over is as it sounds, jumping over a box without contacting it.

1
Jan

Monday – January 2

Welcome to the new year folks! With it we will see a new series of challenges and achievements. We’ve moved forward with the creation of a new website! head over to www.crossfitcle.com to check it out!
  • Strength:

10 minutes alternating OTM:
5-10 strict ring dip
15-25 second L-hang

  • WOD:

For time:
30-20-10
Chest to bar
Overhead squat #95/65