* IF YOU HAVENT SIGNED UP YET HERE IS THE LINK. CLICK THE LINK AND MAKE SURE YOU SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! WE ARE EXPECTING 100% GUYS. GREAT CHANCE TO SEE HOW FAR YOU ALL HAVE COME! 2013 CROSSFIT GAMES OPEN REGISTRATION
** REMEMBER CLASS IS AT 9AM THIS SUNDAY! DONT BE LATE. PARTNER PERV SUNDAY
- RULES OF CREEPY SUNDAY =
BE EFFING CREEPY WITH YOUR TEAM NAME DAMNIT!
WOD
WITH A PARTNER COMPLETE THE FOLLOWING
ROW 1000M - ROTATING EVERY 250M
THEN 2 ROUNDS OF:
20 BURPEES
40 WALLBALLS
60 KB SWINGS (53/35)
80 DOUBLES OR 80 TUCK JUMPS
100 SITUPS
- HOW ABOUT GREG HITTING A 51 3/4 INCH BOX JUMP TODAY!
DYNAMIC WARM-UP THEN:
- WE WILL GIVE EVERYONE A 5-7 MIN TIME FRAME TO GET EVERYTHING FOR THE WORKOUT SET UP AND WORK ON SPECIFIC MOVEMENTS FOR THE DAYS WORKOUT. COACHS WILL BE AROUND TO HELP OUT AND GIVE ANY TECHNIQUE/POINTERS. STRENGTH
"GUIDO FRIDAY"
1 SET OF 10 EVERY 2 MIN.
3X10 STRICT RING DIPS
CANT DO A RING DIP - WORK UP TO THE LIGHTEST BAND YOU CAN USE
DIRECTLY AFTER YOUR 3RD SET PERFORM 1 SET OF MAX EFFORT CLAPPING PUSHUPS
WARM-UP
BURGENER WARMUP W/ THE BAR
20 OHS
10-20 - C2B PULLUPS
10 MIN MOBILITY
A. 2 POSITION SNATCH - 15 MINUTES TO WORK UP TO A HEAVY SINGLE
THEN:4X1@90%
- REST 60 SECONDS BETWEEN REPS.
- (GROUND - BELOW THE KNEE)
B. SNATCH PULLS - 3X3 -
- REST 2 MIN BETWEEN SETS
- STRAPS ARE RECOMMENDED.
- I HAVE 2 PAIRS AT THE GYM SO YOU GUYS CAN USE THEM, BUT IF I WAS YOU I WOULD GO PICK UP A PAIR AT DICKS (HAHA) OR MODELLS FOR LIKE $10 BUCKS.
C. "THE CHIEFS SNATCH"
5 ROUNDS - 3 MIN ON 1 MIN OFF
3 POWER SNATCHES (135/95)
6 HR PUSHUPS
9 AIR SQUATS
- PICK UP FROM WHERE YOU LEFT OFF. SO AT THE END OF YOUR 1ST RD YOU COMPLETED 1 ROUND+6 HR PUSHUPS. YOU WILL PICKUP YOUR 2ND ROUND STARTING AT YOUR AIR SQUATS.
- SCORE =TOTAL FULL ROUNDS AT END OF WOD!
REST 10 MIN
D. 5 ROUNDS NOT FOR TIME
25 DOUBLES (UNBROKEN)
10 GHD SITUPS
5 STRICT GHDS
* ROPE CLIMBS WERE GREAT TODAY! REAL COOL TO SEE EVERYONE ATTEMPT OR EVEN GET UP THE ROPE FOR THEIR FIRST TIME. BRING IT FOR THE 2K TOMORROW.
6AM ROPE CLIMBS!
- THIS GUY IS CLASSIC AND THE EFFING TRUTH!
- BORING AS HELL VIDEO - BUT WATCH THE START AND THE END.
WARM-UP
2 MIN DOUBLES
10 FRONT SQUATS (BAR)
10-20 T2B
STRETCH
HIPS
CHEST
TRICEPS
QUADS
STRENGTH
FRONT SQUATS - 3X5 @85%
WOD
25 MINUTE TIME CAP COMPLETE THE FOLLOWING:
- ESTABLISH A 1RM BOX JUMP FROM A 2 FOOTED STANDING POSITION
- 2K ROW FOR TIME
GROUP RESULTS FROM 2/6/13
RESULTS FROM 2/6/13 - COMPETITORS
COMPETITORS
* RECOVERY DAY
#1. 20-30 MIN OF SLOW CONVERSATION PACE - ROWING/RUNNING/BIKING/SWIMMING - CHOOSE ONE THAT MAKES YOU HAPPY
#2. SPEND 1 HOUR OF MOBILTY
* CONGRATS TO BRIAN AND LACEY ON THERE NEW BABY BOY DEKLAN!
WARM-UP
1 MIN THERE AND BACK
15 BURPEES
ACCUMULATE 1 MIN L-SIT
TEACH
ROPE CLIMBS
COACHS STRETCH
LATS
QUADS
HIPS
SHOULDERS
WOD
5 ROUNDS
3 ROPE CLIMBS (SUB 10 RING ROWS)
15 HAND RELEASE PUSHUPS
21 OH WALKING LUNGES (45/25)
400M RUN
MOTISI(EXCEPT HE DID CLEANS) - JP AND MIKE WORKING ON PERFECTING THE SNATCH! THEY ALL LOVE THE SNATCH.
GROUP RESULTS!
COMPETITORS
A. HI - HANG SQUAT CLEAN
2+1.2+1.2+1. X 3 @ 70% -75%-80% OF 1RM CLEAN. WORK ON SPEED UNDER THE BAR!
****THIS IS A MINI CLUSTER. SO YOU WILL HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, THEN 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 JERK ON YOUR 2ND CLEAN. THAT IS 1 SET - REPEAT FOR 3 SETS.
B. 4X5 DEFICIT DEADLIFT ( STAND ON A 45# PLATE) (MAKE SURE FORM IS PERFRCT)
B1. 4X12 GHD SITUPS
- REST 2 MIN BETWEEN SETS
C. FOR TIME:
40 C2B PULLUPS
40 BURPEES
30 C2B PULLUPS
30 BURPEES
20 C2B PULLUPS
20 BURPEES
D. 4 SETS - 10MPH@10% INCLINE ON THE TREADMILL.
HOLD FOR AS LONG AS POSSIBLE!
- QUICK ANNOUNCEMENT THE SUNDAY PARTNER PERV WORKOUT WILL BE MOVED TO 9AM FOR JUST THIS WEEKEND ONLY. WE ARE HAVING OUR OFFICE BUILT AND OTHER RENOVATIONS TAKING PLACE.
