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WOD

SATURDAY JUNE 29, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

BUDDY WOD:
TEAMS OF 2 (SPLIT THE WORK)
30 BURPEE BYE IN (ALL 30 REPS MUST BE COMPLETED BEFORE MOVING ON, PARTNERS MAY WORK AT THE SAME TIME)

THEN COMPLETE THE WORK BELOW IN ANY ORDER AND PARTITION THE WORK HOWEVER YOU WANT
(PARTNERS MAY WORK AT THE SAME TIME, BUT MAY NOT WORK ON THE SAME EXERCISE AT THE SAME TIME)
1 MILE RUN
100 POWER SNATCHES 85/60
400M OVERHEAD CARRY 45/25
100 WALL BALL 20/14

30 BURPEE BYE OUT (NEITHER PARTNER MAY START FINAL BURPEES UNTIL ALL OTHER WORK IS COMPLETE (WORK AT SAME TIME)

AFTERMATH:
TIRE FLIPS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY JUNE 28, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
PUSH PRESS, BOX JUMP, PULLUP

WOD:
DANNY
AMRAP 20 MINS
30 BOX JUMPS 24/20
20 PUSH PRESS 115/80
30 PULLUPS

AFTERMATH:
TABATA SITUPS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

THURSDAY JUNE 27, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
DEADLIFT SHRUG, RUSSIAN KB SWING, DOUBLE UNDER

STRENGTH:
15 MINS. TO COMPLETE
5X3 DEADLIFT SHRUGS (SNATCH GRIP)

WOD:
5 ROUNDS
AMRAP
2 MINS. ON/1 MIN. OFF
20 RUSSIAN KB SWINGS 70/53
30 DOUBLE UNDERS (3/1)

AFTERMATH:
800M RUN

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WEDNESDAY JUNE 26, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
THRUSTER, ROWING, HOLLOW ROCK

WOD:
750M ROW
30 HOLLOW ROCKS
20 THRUSTERS 135/95
250M ROW
20 HOLLOW ROCKS
10 THRUSTERS 135/95

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

TUESDAY JUNE 25, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
DEADLIFT SHRUG, POWER CLEAN

STRENGTH:
15 MINS. TO COMPLETE
5X3 DEADLIFT SHRUGS (CLEAN GRIP)

WOD:
10 ROUNDS
7 POWER CLEANS 155/105
14 LATERAL JUMPS

AFTERMATH:
400M RUN

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

MONDAY JUNE 24, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
BACK SQUAT, RING DIP, PUSHUP

STRENGTH:
20 MINS. TO FIND
2RM BACK SQUAT

WOD:
10,9,8,7,6,5,4,3,2,1
PULLUPS
RING DIPS
PUSHUPS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY JUNE 21, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP
SKILLS:
SNATCH
WOD:
ISABEL
30 SNATCHES 135/95
AFTERMATH:
800M RUN
100 DOUBLE UNDERS
20 BURPEESCOOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

THURSDAY JUNE 20, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
SPLIT JERK, FRONT RACKED LUNGE, GOOD MORNING

Strength:
20 MINS. TO COMPLETE
5X3 SPLIT JERK

WOD
AMRAP 13 MINS
8 (1 HANG POWER CLEAN + 2 FRONT RACKED LUNGES) 95/65
8 GOOD MORNINGS 95/65
16 V-UPS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

Heavier is Not Always Better

Here’s a great article about scaling your workouts to get more power. It’s not all about how heavy you are lifting. It’s about the swiftness–the power–of your workout. Figuring out what weight you should be lifting is a little easier with the formula Jon Gilson discusses in his article: Zatsiorsky, Scaling, and Power, recently reprinted on the Again Faster website.

>>> “Heavier” isn’t the answer.  Balance is the answer.
On page six in The Science and Practice of Strength Training, author Vladimir Zatsiorsky posits that maximal power output occurs at approximately 30% of maximal velocity and 50% of maximal load.  I’m in love with page six, and simultaneously dumbfounded by its mathematical exactitude.
Applied to CrossFit and our never ending pursuit of power, this unforgettable page states that we’re looking for a load that you can move with 30% speed, one that tends to occur somewhere around your 50% of one-rep maximum. 
Of course, CrossFit won’t ask you to move the bar once, but perhaps ten or twenty or fifty times.  To maximize your power across this broad spectrum of work, you’ll want to load to less than 50% 1RM, and continue to try to move the hell out of the bar.
Holy shit.  A formula for scaling.” <<<

 

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