WODs Blog
09 Nov
by: Published in WODs

WOD L1:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Cleans (115/65)

WOD L2:  12 min AMRAP of:

5 Box Jumps (24/20)
5 Power Snatches (85/55)

Add 10/5 lbs after each successful set of 5 until  you can no longer add weight.

==

CG)  Hello Saturday!  How are you?
SD)  Hey CG!  What’s happening?
CG)  Not much…just hanging out and being perfect.
SD)  Ditto, man.  Ditto.
CG)  How is the workout going on you?
SD)  Pretty good, you know why?!
CG)  Because of how big my pen is?
SD)  Yes.  Because of how big your pen is.  Also, because EVERYONE decided to pick the appropriate workout today and not push past their limits.
CG)  Wow!  That must mean that everyone understands their limits on you.
SD)  Yes.  During early me, people know their limits.  During late me, it is are a different story.
CG)  Oh Saturday!  You are hilarious!
SD)  And totally into agriculture…
CG)  Ahhh, I bet they don’t get that one SD.
SD)  Nope.  They don’t get it.

Saturday say what!,

CG

==

 

08 Nov
by: Published in WODs

Strength:  15-10-5 Front Squats

Set of 15 = 5 lbs. less than last time
Set of 10 = same as last time
Set of 5 = 5 lbs. more than last time

WOD:  10 rounds for time:

10 Calorie Row
10 Push Ups

Level 2 WOD has a time limit of 8:10.  20 Splendids worth of motivational consequence if the time limit was attempted, but not met.

==

I know it’s Friday, but still…

It snowed this week.  If you were wondering whether or not I like snow, the 5000 Burpees for time December Baseline should let you know.  I could go on with how awful this weather is, but then mother nature would win.  Instead I will present you with two ways to waste your time today.

Lower your volume and play this

Take a trip here

See you at the gym,

CG

==

 

 

07 Nov
by: Published in WODs

WOD L1: For time:

400M Row
40 Kettlebell Swings (24/16)
300M Row
30 Pull Ups
200M Row
20 Box Jumps (24/20)
100M Row
10 Burpees
500M Row

WOD L2: For time:

400M Row
40 Burpees
300M Row
30 Box Jumps (30/24)
200M Row
20 Chest to Bar Pull Ups
100M Row
10 Kettlebell Swings (32/24)
500M Row

==

A picture is worth a thousand words…

That picture up there was worth a few carbonated adult beverages and dinner. Last Friday night some CrossFitters met up at RCBB 2 and decided to spend some time together. Some of them worked out in the Competition Class and others wussed out. All of them (with the exception of one perfect one) brought two things. One was a change of going-out-clothes for afterwards. The second was the libation of choice. We all hung out, talked crap about you, and then went out. If you happen not to have plans this Friday evening and would like to work/hang/go out, come on by.

Now you cannot say that I don’t invite you to things,

CG

==

 

 

06 Nov
by: Published in WODs

Strength L1:  20 mins to find max load:

5 Push Press

Strength L2:  20 mins to find max load:

2 Hang Power Clean
1 Squat Clean
1 Split Jerk

WOD L1:  4 rounds for time of:

20 Push Ups
10 Power Cleans (95/55)
25 Sit ups

WOD L2:  4 rounds for time of:

20 Push Ups
10 Power Cleans (135/85)
15 Toes to Bar

==

Let’s pretend that we are playing pretend…

  • I play the role of the bar:  ——–
  • You will play the role of your chin:  ++++++ (you got a messed up chin)

The way you win this game is that you have to get over me…like this:  (chin is over the bar)

+++++++
———–

The way you lose this game is that you do not get over me…like this: (chin is under the bar)

———–
+++++++

Because I have been to the gym at least 310 times in the last 309 days, I know what your Pull Ups look like.  This is good for me because I, as your bar, know that you will never get over me!  I know you will work hard to get over me, but you won’t be able to do so.  In fact, no matter what you try, you will never get over me.  I suppose you could try to scale appropriately to ensure that you do Pull Ups correctly, but we all know that’s not going to happen.

In case you were wondering, this WAS the only way to express this message,

CG

==

 

05 Nov
by: Published in WODs

Strength L1:  20 mins to find max load:

5 Deadlifts

WOD L1:  For time:

100 Air Squats
800M Run
100 Double Unders

Strength L2:  20 mins to find max load:

1 Squat Clean
1 Push Jerk
1 Split Jerk

WOD L2:  For time:

100 Air Squats
800M Run
100 Double Unders

6:45 minute time limit.  30 Burpees if you do not finish inside time cap.

==

Let us get the details out of the way because I have a sweet video to show you:

  1. Detail 1)  All of the deadlifting taking place this month will be done without an inverse grip unless you are going for a 1RM (which you will soon).  I say that because I want all of you who are doing the Deadlift to use it as a reflection of how you are going to grab the bar when you clean (which is not an inverse grip).
  2. Detail 2)  Please note that the only difference between L1 and L2 is the imposed time limit.  You run a gamble on not being able to finish in time and paying the Burpee consequence.
  3. Detail 3)  As far as the strength component goes, please stick to the level that reflects what you have been doing.  If you are new and need exposure to the Deadlift to get a better idea of how to properly perform a clean, then stick to SL1.  If you have no problem with the clean, don’t do the SL1 just because you want to Deadlift or because it is mechanically simpler than the SL2.

Sweet video time.  The first 38 seconds of this video is EXACTLY what it feels to properly land a Snatch.

How awesome was that,

CG

==

04 Nov
by: Published in WODs

Strenght L1:  20 mins to find max load:

5RM Thruster

WOD L1:   For time:

15-10-5 reps of:

Deadhang Pull Ups
Thrusters

Strength L2:  20 mins to find max load:

1 Snatch Balance
2 Overhead Squats

WOD L2:  November Baseline:  Amanda:

9-7-5 reps of:
Muscle-ups
Snatch

==

If you are new and wondering what will happen to you if you have already done that workout, then keep wondering.  I am just Josh Ploskering with you.  Don’t know what that means, but it seems to fit perfectly…

There will be an alternate working every time we repeat a Baseline.  This time around it will be quite different then the NB and as a heads up, I suggest you dress warmly.  We have a second On-Ramp class finishing things up this week and we are officially in the Thanksgiving month so be sure to make them feel welcomed.  I have nothing big to discuss, but there is one subject that has been Josh Ploskering me for a while.  We will discuss it later, but in the mean time just know that you are all in trouble.

>:(,

CG

==

03 Nov
by: Published in WODs

L1WOD: 12 min AMRAP:

1 Ground to Overhead (115/65)
1 Burpee
1 Box Jump (24/20)

Add one rep to each exercise after every round.

L2WOD: 12 min AMRAP:

1 Ground to Overhead (select your own load)
1 Burpee
1 Box Jump (select your own height, you can go beyond (30/24)

Add one rep to each exercise after every round.

==

Tonight it is daylight savings time…

This can only mean that winter time is upon us.  This impending doom of cold will be tolerable only by the warm light of your  screen monitor as you read the blog post every day.  If you find that the shining LCD lights are not enough, Josh Plosker will be issuing daily hugs at RCBB 2 for everyone who asks.

As far as the workout goes today, please note that the leveled programming may look the same with the exception of one giant detail.  Level 2 WOD will allow you to select your own loads for the Ground to Overhead and your own height on the Box Jump.  This should only apply for those of you who are doing greater loads/heights than the L1.  I don’t have much else for you, but do me just one favor…

Google “crashed ice“,

CG

==

 

02 Nov
by: Published in WODs

WOD:  The “CFT” metcon: 5 min AMRAP of:

10 Back Squats (115/75)
10 Deadlifts (115/75)
10 Strict Press (115/75)

Rest 3 minutes.  Go down in loads by 10/5 lbs for the next AMRAP

5 min AMRAP of:

10 Back Squats (105/65)
10 Deadlifts (105/65)
10 Strict Press (105/65)

Rest 3 minutes.  Go down in loads by 10/5 lbs for the next AMRAP

5 min AMRAP of:

10 Back Squats (95/55)
10 Deadlifts (95/55)
10 Strict Press (95/55)

==

For those of you that read the name of today’s workout and have no idea what “CFT” means, allow me to introduce you to one of the CrossFit staples…

The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order.[1] All three exercises are done while standing on the ground, and require no additional equipment, such as a weight bench, which is needed for powerlifting. It first appeared on the CrossFit website on 3 December 2006, and was created by Mark Rippetoe.  For the full and sorta interesting story about the workout, click exactly here.  Click here and no place else to watch a video of some of CrossFit personalities doing the workout.

With all of that said, I’d like to say two more things:

  • More thing 1)  This is a hell of a hard workout.  The WOD feels a lot like SPOOKY except it doesn’t set in quite as fast.
  • More thing 2)  This workout takes a long time to do and that is why we haven’t programmed it yet.  Maybe one day when you all get your act together.
Abrupt finish,
CG
==

 

 

01 Nov
by: Published in WODs

Strength:  15-10-5 reps of:

Front Squats (as heavy as possible)

L1)  For time:  15-10-5 reps of:

Thrusters (95/65)
Deadhang Pull Ups

L2)  Amanda:  For time:  9-7-5 reps of:

Muscle Ups
Squat Snatch (135/95)

==

How to begin this without coming off like I am being uninspiring on purpose…

You guys suc…that’t not going to work.
I am so much be…nope, too straightforward.
When a man loves a wom…save that one for later.

 

Got it!

I am showing you how uphill the road ahead becomes for your own good!  Imagine for a second that I am your parent and you are my child and I am teaching you things about the world.  Imagine if I were to hold you and guard you from all of the hardships with which life  can surprise you.  Imagine me cradling you in my arms whenever things got hard and challenging.  Imagine if I just fixed everything that proved difficult so that you could do it without a problem or crying your eyes out.  All of those things are kinda creepy, but I know you get it.  We sometimes need to be exposed to what may appear like an impassable obstacle so that we can test ourselves against a greater than normal challenge.  If this workout does not come across to you as difficult, please known that “Amanda” is also know as “Fran on steroids”.

Also, today we debut the Squat Snatch (I have been waiting a long time for this).  Do me the favor of scrolling up to the search box and look up “*”.  Go ahead, I will wait.  If you go to the very second to last one, you will come across the workout when the Squat Clean was first debuted.  The asterisk there notes the following:  “Nothing quite feels like landing a heavy Squat Clean and then powering through the Front Squat in order to complete the lift*”  That nothing was a lie!  If you enjoy the sensation of being able to catch a heavy Clean load, be prepared for even more awesome.  Properly catching a Squat Snatch feels like riding a motorcycle into a slam dunk while high-fiving a bear…only better.  I strongly encourage you to scale the workout so that you can do it correctly and memorize that euphoric feeling.

This blog started weird and ended worse,

CG

==

 

 

31 Oct
by: Published in WODs

Anyone who does not put a WODIFY picture up soon will be getting this instead…

L1 WOD:  3  rounds for time of:

50 Air Squats
40 Double Unders
30 Sit Ups
20 Kettlebell Swings
10 Burpees

L2 WOD:  3  rounds for time of:

50 Air Squats
40 Double Unders
30 Sit Ups
20 Kettlebell Swings
10 Burpees

==

Welcome one and welcome all to our inaugural day of leveled programming.  As if we haven’t talked about it enough already, RCBB will be featuring two levels of programming in BOTH the STRENGTH and WORKOUT parts of the day.  I know that today is the same for both levels, but please remember the all-barbell WOD we did yesterday.  Some kind of a break was due.  I will say it one last time today, but the levels are only a reflection of how skilled you are and not how tough you are, so please choose accordingly (except for today).  Other than that tired point, Baseline will come tomorrow and even though .5% of you will be able to do the Level 2 WOD as Rx, life will be okay.  Please note that what may seem out of reach at first is just a demonstration of where you need to apply more focus.  All good things will come in time as long as you stay consistent…

And as long as you rock a sweet look like mine,

CG

==

Page 51 of 71« First...102030...4950515253...6070...Last »

Contact Us

Map-Drop-Down