Saturday Jan 16th, 2010
We were way overdue for a Painstorm WOD, and with the warmer weather on Saturday it was the perfect opportunity to get one in. A Painstorm is a highly challenging WOD that is published monthly and they definitely live up to their name!
We hit the Painstorm that was published in November ‘09, courtesy of CrossFit Scotland
Painstorm - November 2009
Instructions: For this WOD, 5 rounds of a 5-rep Bear Complex are considered 1 “rep”.
The 5-rep Bear complex consists of:
- 5 Deadlifts
- 5 Hang Power Cleans
- 5 Front Squats
- 5 Push Presses
- 5 Back Squats
Rx weight is M:95 / W:65
WOD: For time:
- 500 m Run
- 5 “reps” of Bear Complex
- 400 m Run
- 4 “reps” of Bear Complex
- 300 m Run
- 3 “reps” of Bear Complex
- 200 m Run
- 2 “reps” of Bear Complex
- 100 m Run
- 1 “rep” of Bear Complex
Friday Jan 15th, 2010
Today’s focus was on the Split Jerk. I don’t know about you, but this is one of my favorite lifts - it just looks so darn cool when you do it correctly!
Kristin rocked the jerk during the a.m. class - it was her first time doing the movement with any significant weight and she really did a fantastic job.
Mobility and Warmup
Rolling - Thorassic Spine & Lats
Shoulder Mobility Work
Jerk Progressions
Power WOD
Split Jerks
1 - 1 - 1 - 1 - 1 - 1 - 1
Conditioning WOD
3 rounds for time of:
- 20 Double Unders
- 15 Butterfly Situps
- 10 Ring Rows
Attendance has been up across the board lately, especially with the team that’s training for the CrossFit Games Sectionals and the Affiliate Cup Qualifiers hitting some two-a-day WODs. It’s great to see so many people working so hard!
To help make classes run more smoothly, please make sure you arrive on time and make sure you pay extra attention when the trainers are explaining the day’s WOD and/or managing space requirements.
Thursday Jan 14th, 2010
… loves to hate them, that is! Especially when they’re combined with heavy front squats, as they were in today’s WOD.
A special shout-out goes to Jeannette for getting several unassisted kipping pullups during the strength portion of the WOD! Nice work, Jeannette - how does it feel to be off the bands?
Warmup
Shoulder Mobility
Basic Gymnastics Warmup Day 1
Strength WOD
Max Kipping Pullups x 3
Max L Support Holds (on rings or parallettes) x 3
WOD
5 rounds for time of:
- 5 Front Squats (185 / 135)
- 7 Box Jump Burpees (24 / 20)
Wednesday Jan 13th, 2010
The key phrase of the day was “appropriate scaling”. Eric threw out a challenge for everyone to scale the WOD (if needed) in order to finish in 10 minutes or less.
If you scaled, how appropriate was the scaling option you chose? Did you scale too much? Not enough? Discuss in comments.
Warmup
Shoulder Mobility
Bodyweight Warmup
WOD
“Diane”
For time, 21 - 15 - 9 reps of:
- Deadlifts (225 / 155)
- Handstand Pushups
Tuesday Jan 12th, 2010
We spent a lot of time working on the snatch today. Those who had more experience with the lift worked toward a one-rep max, while the folks who are less familiar with it focused on technique under a lighter load. I saw lots of improvement on speed and power. Working to improve your overhead squat will really help your success in the snatch.
Warmup
Joint Mobility
Snatch Progressions
Power WOD
Snatch
3 - 3 - 2 - 2 - 1 - 1
Conditioning WOD
As many rounds as possible in 7 minutes of:
- 7 Sumo Deadlift High Pulls (75 / 55)
- 14 Sit Up and Press w/Med Ball (20 / 14)
Monday Jan 11th, 2010
Very nice turnout for my birthday WOD today - thanks, gang! We even had a few brave souls show up for the first ever 5PM class. We’ll be holding 5PM classes every Monday, Wednesday & Friday through mid-Feb. If attendance stays steady, we’ll make the addition to the schedule permanent.
Welcome back Jason! Glad to see that you made it in last night - hope to see you around more often!
Warmup
Shoulder Mobility
Basic Gymnastics Warmup Day 2
WOD
“Wil Power”
For time:
- 100 m Row
- 40 Kettlebell Swings (24 / 16)
- 200 m Row
- 40 Jumping Pullups
- 300 m Row
- 40 Situps
- 400 m Row
- 40 Pushups
- 500 m Row
- 40 Overhead Walking Lunges (35 / 25)
CrossFit 215 is holding a Winter Throwdown on January 23! You can get more info and a link to register here.
Saturday Jan 9th, 2010
Warmup
Mobility Work - Foam Rolling
Jerk Progressions
Strength WOD
Press
5 - 5 - 5
Conditioning WOD
As many rounds as possible in 10 minutes of:
- 5 Muscle Ups
- 10 Double Unders
- 10 Hip Extensions
If you don’t have muscle ups, substitute 2 Kipping Pullups and 2 Ring Dips per muscle up.
