WOD & Blog
ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundammentals x 5 reps each
III. Mobility
Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (23X1 Tempo)
Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.
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“13.4 X”
Complete as many reps as possible in 10 minutes following the rep scheme 3-6-9-12-15-18,etc. of:
Clean & Jerk (135/95lbs)
Toes-2-Bar
Notes: This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post total reps completed to comments.
Skill Development
Weekly Skill Work Whiteboard. Each week we will post a list of potential skill work for you to complete throughout the week. Please choose 3-5 of these each week to complete as they will only help you improve the various gymnastics based movements.
ROMWOD or Dead?
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x Suitcase Deadlift (24/16)
10 x Sumo Deadlift High Pull
10 x KB Swings
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk3)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
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“Fast Draw”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Ring Push-ups
Pistols
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Cluster 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum effort Cluster.
Cluster x 1-1-1-1-1-1-1RM
Notes: A Cluster is a full clean that transition into a Thruster until the weight is stable and locked out overhead. Get some, freaks.
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“G.A.S.”
4 Rounds for time of
12 x DB Snatch (50/35lbs)
12 x V-ups
12 Burpee Box Jumps (24/20”)
Notes: G.A.S. is an acronym for General Adaptation Syndrome; learn some fascinating details HERE.
Post scores to comments.
Skill Development
A. See your coach and whiteboard area for skill development assignments.
B. Mobilize.
Thank you to our CrossFitters who braved the winter conditions yesterday to honor our fallen Hero Sgt. Sean H. Miles with a truly challenging memorial WOD.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push Press 5-5-5 (Wk2)
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @80%5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE. Week 2 increases 5% from last weeks workload.
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“Harmonious”
2 Rounds for time of
25ft x KB Farmer’s Carry
50ft x Bear Crawl 50ft
25ft x KB Farmer’s Carry 25ft
50ft x Bear Crawl 50ft
25ft x KB Farmer’s Carry 25ft
50ft x Bear Crawl 50ft
75ft x KB Farmer’s Carry 75ft
Notes: You’ll see…
Post scores to comments.
Skill Development: ROMWOD
Post impressions to comments.
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“No Greater Love Than He Who Lays Down His Life For His Friends.” -John 15:16
Warm-up Drills
I. Jump Rope or Run 2:00
II. 2-3 Rounds of
7 x Push-ups
10 x Air Squats
10 x KB Swings (24/16kg)
“MILES”
Complete as many Rounds/Reps as possible in 60:00 of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m
Notes: U.S. Marine SGT, H&S CO, 2D BN, 2D MAR, (E CO, RCT-8), 2D MAR DIV, CAMP LEJEUNE, NC; Killed in Action: AL KARMAH, IRAQ 01/24/2006
Sean Henry Miles was born in New York, and though he was raised in Virginia, always considered himself a New Yorker.
Sean was the type of Marine that is the backbone of the military. He was the type of man that few men can be, but that most spend their lives trying to become. Self-sacrifice came second nature to Sean, and he spent his life not only knowing right and wrong, but defending and protecting his fellow man, all the way to the very end.
When his unit began to fall under attack, he saw one of his Marines pinned down and panicking. Sean selflessly and instinctively pushed him to safety, but exposed himself to enemy fire in the process.
Sean has made his mark in this world, in so many ways, and his memory and legacy live on in his family, his son, his friends, his fellow Marines, and even those who simply hear about the life that he led.
Sergeant Sean Miles was posthumously awarded the Bronze Star with V for Valor for his bravery and courage.
Article Excerpt Describing Sgt Miles:
Camp Lejeune Marine killed in Iraq
CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.
Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.
Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.
“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”
Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.
“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.
Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.
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Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility
Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch.
3×1 @ 75%
3×1 @ 80%
3×1 @ 85%
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“Death by 50ft Sprint”
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…
Post scores to comments.
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Congratulations to our January On-Ramp athletes Praveen, Luke, Willem, and Carl!
Warm-up Drills
I. Row 2 minutes
or Indoor Run 8-10 laps
(include 10-25ft intervals of hs walking at will)
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk2)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Glee”
4 Rounds for time of
7 x Muscle-ups
15 x Russian KB Swings (32/24kg)
30 x Walking Lunges (bodyweight)
Post scores to comments.
Skill Development
**See whiteboard options
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Push Press 5-5-5
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Push Press.
Push Press 5-5-5 @75%5RM
Notes: Link to 5 rep maximum Push Press 01.11.2017 post HERE.
Post loads to comments.
“Seabees”
5 Rounds for time of
10 x Burpees (jump on bumper)
15 x Ground-2-Overhead (45/25lbs)
40 x Double-unders
Post scores to comments.
Skill Development
I. MOBILITY!!
THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft Waiters Walk
10 x Overhead Squat (45lbs)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 2-2-2-2-2
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Impact/Focus #2: Unbroken Reps
Rotate through the following stations working to complete the assigned reps unbroken in 1:00.
4 rounds
1:00 x Wallball (20/14) (20 reps)
:20 Rest
1:00 x Sledgehammer Strikes (20 reps)
:20 Rest
1:00 x GHD Sit-ups (20 reps)
:20 Rest
Skill Development
CFNE Bulletproof Shoulders: DEMO HERE
THE 2017 CROSSFIT OPEN IS FEB 23 – MAR 27… REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
“Why Not”
For time
5 Rounds of “Cindy”:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
3 Rounds of “D.T.”:
12 x Deadlift (155/105lbs)
9 x Hang Power Cleans (155/105lbs)
6 x Push Jerk (155/105lbs)
Then…
Row 1000m
Notes: Assault through, there are no rest intervals between the three overall tasks. Thanks to CFNE for this metcon. Get some, freaks.
Post times to comments.
Skill Development
Complete 2 reps of Turkish Get-ups, one each side, every other minute on the minute for 12 minutes. Increase weight across sets as able.
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