May18

Saturday’s Community WOD

by admin on May 18th, 2012 at 8:22 pm
Posted In: Uncategorized

In teams of 2 complete the following for time:
800m Run
100 KBS (1.5 pood / 1 pood)
100 Box Jumps (24″ / 20″)
100 Burpees
800m Run

 

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CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

“No child should die in the dawn of life”. – Danny Thomas, St. Jude Founder. CrossFit teams up with St. Jude Children’s Research Hospital to combat childhood cancer and other diseases. Participate in the “Hope” workout. Sponsor a participant or CrossFit affiliate. Join the fight
The workout will take place on June 9th.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

This is a fantastic cause and we will do this WOD on June 9th.  Please go here to register under the box and raise money for these kids: CrossFit for Hope.  Also, there will be a HUGE gathering of affiliates on the mall in DC all executing this WOD on June 9th.  We will be a part of that event!  To participate with the box, go to CrossFit for Hope, donate $30 and then register here Mid Atlantic CrossFit Affiliates for Hope!!   It will be an incredible venue and likely boast Coach Glassman visiting and hundreds of participants from affiliates in the VA, DC and MD area.  What could be more fun than throwing down en masse with other local boxes to help children!

 

 

 

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May17

Friday’s WOD

by admin on May 17th, 2012 at 8:57 pm
Posted In: Uncategorized

Bev demonstrating excellent kettlebell swing form!  Chest up, good lumbar curve and a powerful drive from the hips and legs and then finishing with the kettlebell overhead in the frontal plane with full extension of the knees, hips, shoulders and arms; good stable midline with active glutes – awesome job Bev!

 

5-3-1 Wendler Deadlift

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM DEADLIFT.

THEN…

5-3-1 Wendler Bench Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM BENCH PRESS.

 

Followed by -

 

Row a 2k in under 8 minutes

 

Food for Thought: An excellent article on Recovery that Mike Hogan brought to my attention!  And some humor: If You Get Stuck With Your Land Rover In The Arabian Desert, Just Eat The Owner’s Manual

 

 

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May16

Thursday’s WOD

by admin on May 16th, 2012 at 10:39 pm
Posted In: Uncategorized

5 rounds for time of:

45# barbell overhead walking lunges, 50 feet

21 Kettlebell swings (1.5 pood / 1 pood)

 

Food for Thought:  Heart Surgeon Speaks Out on What Really Causes Heart Disease

 

Admin note - CHANGE 1!!!  The BBQ and photos have been moved to Saturday MAy 26th!  We will take photos, do a Hero WOD and then grill out!

 

 

 

 

 

 

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May15

Wednesday’s WOD – NO 6:30pm CLASS

by admin on May 15th, 2012 at 6:26 pm
Posted In: Uncategorized

3 rds. for time of: 

15 OHS (95# / 65#)

20 Burpees

100m sled drag (135# / 90#)

100m sandbag run (45# / 30#)

 

Admin note:  There will be NO 6:30pm CLASS Wednesday (tomorrow) due to the coaches’ meeting. Saturday May 19th will be picture day at the box!  Robin will be there, camera in hand taking pictures for the new webpage.  This will be my last weekend at the box so we will follow up the WOD with a BBQ!  Bring some meat to burn and some adult beverages if you want!  Dogs and kids are all welcome!

 

 

 

 

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May14

Tuesday’s WOD

by admin on May 14th, 2012 at 8:02 pm
Posted In: Uncategorized

A huge congratulations to Carrie and Andy our new Level 1 certified coaches!!

Can you find Carrie and Andy?

 

 

 

 

 

 

 

5-3-1 Wendler Shoulder Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

 

~ Then ~

 

5-3-1 Wendler Back Squat

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

 

Followed by:

 

T M-u:

Med ball cleans

Back extensions

Food for Thought:  High-intensity workout to diabetes-proof your body and The breakfast that will get you in the best shape of your life  – between these two articles; it’s like we actually know what we’re talking about!!  Also: Car-Racing Legend Designed the Cobra

 

 

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