October 2013

Thursday, October 31st

Happy Halloween!!

 

Strength

Heavy Sled Pull

 

Metcon 

"Crusher"

4 Rounds - Max Effort

20 Burpees

20 KB Swings

3 minutes rest between rounds

 

Post load and time to comments.

 

RESOURCES/ARTICLES

5 Common Nutrition Deficiencies

Caffeine and Performance via Robb Wolf

 

 

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Wednesday, October 30th

6:30PM Crew

 

Skill/Strength

Burgener Warm up 

Russian KB Swings 5x7 (HEAVY); 90s rest 

 

Metcon 

10-9-8-7-6-5-4-3-2-1

Sandbag press

1-2-3-4-5-6-7-8-9-10

Sandbag Zercher Squats

 

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RESOURCES/ARTICLES

The Non-Negotiability of Perfection via Again Faster

Warm up/Cool Down - video

Need mobility tips - MWOD

 

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Tuesday, October 29th

Some Tuesday Motivation

 

Skill/Strength

Burgener Warm up

DB Snatch 5x5 (each arm) - 45 seconds rest between sets

Metcon 

"Quadruple Punch"

3 Rounds for reps

1 minute of sprints - 30 seconds rest

1 minutes of KBs - 30 seconds rest

1 minute of Push Ups - 30 seconds rest

1 minute of Air Squats - 1 minute rest 

 

Post load and total reps to comments.

 

RESOURCES/ARTICLES

Mental Toughness via CF Invictus

Traveling and need a WOD?

 

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Monday, October 28th

Strength

3 Sets

Goblet Squats @ 30×1 15 reps rest 1:00 between sets.

DB Strict Press @ 20x1 10 reps rest 1:00 between sets

 

Metcon

"Tabata This and That"

Ball Slams

Wall Balls

Ring Rows

Burpees

 

*For 20 seconds, do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat 7 more times for a total of 8 intervals (4 minutes of each exercise). Your score is the least number of reps for any of the eight intervals. Scoring = lowest scoring round for all 4 exercises, combine for total score.*

 

Post load and total score in comments. 

                     

RESOURCES/ARTICLES

Strength v. Technique 

30 Things to Stop Doing to Yourself

 

 

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Sunday, October 27th

Coach Jay and EJ at Barbell for Boobs  Fundraiser at CrossFit Northeast

 

SUNDAY FUN-DAY

Spend some time and get out and do something you love. 

 

RESOURCES/ARTICLES

All About Coffee via Precision Nutrition

6 Tips for People who Stand All Day

How Do You Throw 100MPH via WSJ

 

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Saturday, October 26th

 

Strength

Weighted Plank hold

 

Metcon

"Helen's Pusher"

3RFT

Run 400M

21 KB Swings

12 push ups

 

Post max load and times to comments.

 

RESOURCES/ARTICLES

Two Paths from Again Faster

Barbells for Boobs at 1PM at CrossFit North East 

 

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Friday, October 25th

Skill/Strength

Handstand Practice – Tester: max hold

Goblet Squats - EMOM 12x5

 

Metcon

"Push Over" 

4 Rounds for time

12 KB Push Press  (6 ea arm)

20 Step ups

 

Post load and times to comments.

 

ANNOUNCEMENTS/REMINDERS

Double under clinic tomorrow at 10:30AM. Bring your rope if you have one. 

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Thursday, October 24th

Skill/Strength

Hollowbody holds

KB Deadlift EMOM 12x3  

 

Metcon

Test Day

1K Row 

 

RESOURCES/ARTICLES

Crimes Against Rowing - Part 2 

Rowing Refinement Video

Blog tags: 
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Wednesday, October 23rd

Post-WOD craziness 

 

Strength

Burgener Warm up

Russian KB Swings 7x5 90s rest (heavy)

 

Metcon

"Swing er' Up" 

5-10-15-20-25

KB Swings

10-20-30-40-50

Weighted Sit ups

 

Post load and time to comments.

 

RESOURCES/ARTICLES

Burgener Warm Up Demo

Burgener Warm Up PDF

Back to Basics: The Natural Progression (by Coach EJ)

 

ANNOUNCEMENTS/REMINDERS

SATURDAY, OCTOBER 26

  • 10:30AM - DOUBLE UNDER CLINIC after the 9:30AM WOD. Still trying to master the double under? Come out to our clinic this Saturday
  • 1:00PM - Barbell for Boobs Fundraiser at CrossFit North East. Coach Jay and EJ will be participating in this terrific fundraiser. To raise money for charities, they will be performing "Grace" 30 Clean and Jerks. Come cheer them on! 

 

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Tuesday, October 22nd

Strength

DB Hang Power Cleans 5x5 – 45 seconds rest

 

Metcon

"Double Over"

10 min AMRAP

20 Double Unders (or scale to 40 Single Unders)

20 Wallballs

10 DB Strict Presses

 

Post weight and rounds to comments.

 

RESOURCES/ARTICLES

DB Hang Power Clean Demo 

Stay tight: Midline Stability

Movement transfer: Push up & Sling shot

 

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