Wednesday Aug 17, 2011
We worked on the Ring Dip on Wednesday - either adding weight or working to get off of the bands. Congrats to Hilary & Kimber, who both got their first dips without bands!
Warmup
Rolling
Joint Prep
Bodyweight Warmup
Strength WOD
Ring Dips
1-1-1-1-1-1-1
Conditioning WOD
5 rounds for time of:
- 5 Overhead Squats (115/75lb)
- 10 Kettlebell Swing (24/16kg)
- 20 Abmat Situp
- 200 m Row
Scaling Options:
L1) 4 rounds
L2) 4 rounds of: 3 OHS | 7 Swing | 15 Situp | 200 m Row
Tuesday Aug 16, 2011
We welcomed two more new members to Team Fearless on Tuesday - Casey & Andy. Great to see you both! And a big shout-out goes to our 7PM Beginners’ class for making some huge improvements in their deadlifts. If you haven’t met the folks who are attending the beginners’ class yet, make sure you say hello on Thursday at 7.
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Congrats to Vannessa, Molly, & Kitsie for moving up in the Gymnastics Warmup!
Strength WOD
3 rounds of:
- Handstand Pushups, max reps
- L-Hold, max time
Conditioning WOD
AMRAP in 12 min of:
- 15 Ball Slams (30/20)
- 15 Abmat Situps
- 15 Kipping Pullups
- 15 Wall Ball Shots (10′ target) (20/14)
Scaling Options:
No kip? Sub is jumping pullups @ 2x/reps.
L1) AMRAP in 12 min: 10 reps of each
Monday Aug 15, 2011
On Monday we hit the Olympic Total, testing our max in the Clean & Jerk and the Snatch. It was also Mike O‘s first workout at Fearless Athletics - welcome aboard, Mike!
Warmup
Rolling
Joint Prep
Burgener Warmup
Strength WOD
Olympic Total
- Clean & Jerk, 1 rep
- Snatch, 1 rep
Three attempts at each lift; best attempt counts toward your Olympic Total.
Compare to February 25, 2011
Not cleared for the Olympic Lifts? Do:
Overhead Squats 5 – 5 – 5
Thrusters 5 – 5 – 5
Conditioning WOD
Two rounds, each for time, of:
- 400 m Sprint with medicine ball (30/20)
Rest 2 minutes between rounds.
Sunday Aug 14, 2011
On Sunday we hit the CFSP Hero Workout “Derek”, in honor of Lance Corporal Derek Hernandez, 20, of Edinburg TX. L. Cpl. Hernandez was killed on June 6, 2010 in Helmland province, Afghanistan. He is survived by his mother, Virginia Reyna.
Congrats to Phil B for getting his first muscle up on Sunday, and an overdue shout-out also goes to Karyn, who got her first Double Unders last week!
Warmup
Rolling
Joint Prep
Bodyweight Warmup
WOD
“Derek”
5 rounds for time of:
- 30 Double Unders
- 20 Burpees / Kettlebell Swings (32/24k)*
- 10 Box Jumps (30/24″)
- 6 Muscle Ups
* Do Burpees in rounds 1, 3, and 5 and Kettlebell Swings in rounds 2 and 4.
Scaling Options:
No Muscle Ups? Sub is 2 strict pullups and 1 strict ring dip per rep.
L1) 4 rounds.
L2) 4 rounds of: 20 DU | 15 Burpee/Swing | 10 Box Jump | 5 MU.
Saturday Aug 13, 2011
On Saturday, it was Katharine‘s first workout at Fearless Athletics. Welcome to the team, Katharine!
Warmup
Rolling
Joint Prep
Bodyweight Warmup
Strength WOD
Press
5 - 5 - 5
Sets across, using 75-85% of your current 5RM.
Conditioning WOD
For total reps:
- 5 rounds of Tabata Kipping Pullups
- 5 rounds of Tabata Push Press (95/65)
- 5 rounds of Jumping Squats
No kip? Today’s sub is strict pullups.
Friday Aug 12, 2011
We did some kettlebell work on Friday, focusing on one-armed movements. A few people went home with bruised forearms from the Thrusters - it’s a fine line between generating enough power to finish the move and generating so much that the kettlebell bounces on your arm.
Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch
Strength WOD
Front Squat
5 - 5 - 5 - 5
Sets across, using approximately 75% of your current 5RM.
Congrats to Jamie, Craig, & Phil B for getting cleared on the Front Squat.
Conditioning WOD
5 rounds for time of:
- 10 Kettlebell Swings (R arm) (24/16)
- 10 Kettlebell Thrusters (R arm)
- 5 Burpees
- 10 Kettlebell Swings (L arm)
- 10 Kettlebell Thrusters (L arm)
- 5 Burpees
Scaling Options:
L1) 4 rounds.
L2) 4 rounds of 7 Swings & Thrusters per arm followed by 3 Burpees.
Thursday Aug 11, 2011
… are NOT words that can be used to describe our Thursday WOD. While the movements were not that complex, the workout itself was one of the more brutal ones that we’ve done in a while. A special shout-out goes to Courtney for demonstrating some truly inspiring fortitude during the workout!
Thursday was also Lori‘s first workout at Fearless Athletics - welcome to the team, Lori!
Warmup
Rolling
Joint Prep
Monostructural Warmup
WOD
5 rounds for time of:
- 500 m Row
- 12 steps, Racked Kettlebell Lunge (32 / 24k)
- 400 m Run
- 12 Box Jump Burpees
Scaling Options:
L1) 4 rounds.
L2) 3 rounds.
Wednesday Aug 10, 2011
On Wednesday we practiced the Split Jerk under a moderate load, refining our technique. Then it was time for the Deadlift - everyone did a great job maintaining their deadlift form during the conditioning WOD. Congrats to Jon M, Brian V, Erin N, Derek, & Mia for getting cleared on their Push Press form - it’s awesome to see so many folks progressing!
Warmup
Rolling
Joint Prep
Bodyweight Warmup
Strength WOD
Split Jerks
Practice for 12 minutes @ 85% of your 1RM.
Focus on technique.
Not cleared on the Push Press? Start working on the Push Jerk - explore the movement using a light to moderate weight.
Conditioning WOD
For time, 12 - 10 - 8 - 6 - 4 - 2 reps of:
- Deadlifts (225 / 155 lb)
- Box Jumps (24 / 20″)
- 150 m Run
Scaling Options:
L1) 10 - 8 - 6 - 4 - 2 reps.
L2) 9 - 7 - 5 - 3 - 1 reps.
