WOD: 11/11/18
"Bulger"
Ten rounds for time of:
Run 200 meters
7 Chest to bar pull-ups
135/95 pound Front squat, 7 reps
7 Handstand push-ups
WOD: 11/10/18
Choose two WODs, they will be completed separately with rest in between:
All images taken from Google Images
WOD: 11/09/18
Hang power snatch
2-2-2-2-2-2-2 reps
Karen
For time:
150 wall-ball shots
Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target
A beautifully captured Wall-ball
WOD: 11/08/18
4 Rounds for time of:
200m Dumbbell Farmer's Carry, 50's/35's
20 Push-ups, hand-release
20 Ring Rows
My Favorite CrossFit Podcasts
Podcasts are an awesome way to pass the time while driving to work, distract yourself while completing mundane tasks, or to entertain yourself! Here is a list of the CrossFit podcasts I have been listening to lately. All of these podcasts are free to listen to and download on the Podcast app.
Icon Athlete
Froning and Friends
Brute Strength
Active Life
WOD: 11/07/18
Hang power clean 2-2-2-2-2-2-2 reps
Complete as many rounds as possible in 12 minutes of:
7 box jumps, high
14 kettlebell swings, 70/53-lbs.
Don’t forget about New Member Thursdays.
If you have a friend, family member, significant other, coworker, or acquaintance who would like to try CrossFit, bring them to any Thursday class for FREE!
5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are all open.
The more the merrier!!!!!
WOD: 11/06/18
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95/65 lb.
Max-calorie row in 60 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.
More Reps!!!!
WOD: 11/05/18
Sumo Deadlift 12-12-10-10-8-8 reps
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell
Men: 75-lb. SDHP
Women: 55-lb. SDHP
This is what Saturday’s are supposed to look like!!!
WOD: 11/04/18
In 40 minutes:
Max Calorie Row/Ski/Bike
*Teams of 3, switch however you would like.
WOD: 11/03/18
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
*With a Partner, split reps as needed.
Every other Run is to be ran as 200m relays, other 400m must be run together.
Announcement:
Iron Beaver Weightlifting 6 week Foundations Class
Iron Beaver Weightlifting will be offering a 6 week Weightlifting Foundations Class starting November 12th with a 2nd class being offered on January 7th.
The 6 week class will focus on correcting common trouble areas for most beginner and intermediate athletes including; Start position, Jumping forward/ backward excessively, Hitting the power position, Early arm bend in the pull, Pulling into a full squat instead of powering, along with other common troubles.
Each athlete will receive hands on coaching and feedback from an International level weightlifting coach with 10 years of experience in the sport of weightlifting as a coach and athlete.
Classes meet each Tuesday & Thursday at 4:30pm.
Sign-up by following; http://www.ironbeaverweightlifting.com/foundations
WOD: 11/02/18
Power Clean 1-1-1-1-1-1-1 reps
Death by:
Power Clean at 70% of 1RM
From Mark Rippetoe:
“The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.
There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes
The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.
In fact, the reason the power clean is an important assistance exercise for weightlifters is that it teaches the “finish” of the pull at the top, that last little bit of extension that must be done before going under the bar. If the first thing learned is the jump, the trainee has a better chance of keeping the power part of the movement foremost in importance. The most important position is what I refer to as the “jumping” position. It is the point at which the bar touches the thigh when both the hips and knees are unlocked and the arms are still straight.”
Source: http://journal.crossfit.com/2006/08/the-power-clean-by-mark-rippet.tpl
