150401- Barbell-Love

Results from Spivey Hill Challenge.  Way to represent CFV.

Outlaw

E2MOM.  *Note, take a little less time with the lower % lifts to maximize time.

1) Push press – 1×5@50%, 1×5@60%, 1×3@70%, 6×2@80%

2) Squat – 1×5@50%, 1×5@60%, 1×3@70%, 6×2@80%

Cond

We’ll see

 

CFV Wed WOD

Press 1, 1, 1, 1, 1

Pushpress 3, 3, 3, 3, 3

Push Jerk 5, 5, 5, 5, 5

then…

EMOM for 5 min

150′ shuttle SPRINT

(2×25′ + 2×50′)

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150331- Shifting Gears

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Rudy’s programing in the coming weeks will no doubt be geared toward regional competitors.  Judging from the nature of this year’s Open, it will include a LOT of conditioning.  We, on the other hand are trying to get stronger, so we’re going to change things up for the next 6 weeks.  Outlaw Barbell started a new strength-based cycle 2 weeks ago and after talking with Ana we’ve decided our template should be based off this version of TOW.  Our first session will be from 150316 and proceed from there. So we’ll be 16 days behind  As the link says, this can be a stand alone MWF program with accessory lifts done Tues and Thur… I’ll try to incorporate the accessories as much as possible on MWF, but you’ll have to get these done on your own sometimes.  We’ll still be doing a conditioning session after the lifting similar to what we’ve always done, but the lifts will be focussed on increasing overall strength for the Oly lifts.  We need to establish some 1RMs that we don’t normally do, so try to get them done before Wednesday as all our lifting will be based on % of these lifts… KEEP UP WITH YOUR 1RMs IN YOUR TRAINING LOG!!!  The template doesn’t have a whole lot in the way of structure as far as rest and such as we’ve done in the past.  Having said that, if we aren’t conscientious about staying on task we will run out of time getting the lifting done in one class period, so I ask you to adhere to my set time restrictions and get your work done accordingly.  Since we’ll be focussing on strength more than anything, I also want to encourage you to make light snatches an integral part of your warmup to maintain/drill technique.  Enjoy.

Outlaw… on your own… if you want to come early to an afternoon class to get this done or you can use the platform in the corner if class isn’t using it.

1) 10min Est 1RM Push press (from the rack)

2) 10min Est 1RM Snatch Balance

3) 10min Est 1RM Power snatch

4) 10min Est 1RM Power clean

 

CFV Tues WOD

Deadlift

5, 5, 3, 3, 3, 1, 1, 1, 1

then…

For time

800m run

100x DUer

 

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150330 – Back to Work

Unknown

The Open is over and training can get back to the basics.  Time to build some serious mileage.  These Crosslites are some of my new favorites.  Let’s run.

CFV Custom Leaderboards

Men

http://games.crossfit.com/lboards/displayLeaderBoard?id=656476&numberperpage=10&page=1

Ladies

http://games.crossfit.com/lboards/displayLeaderBoard?id=656543&numberperpage=10&page=1

Outlaw

BBG

1) 10min to est 1RM Snatch

2) 10min to est 1RM C&J

Strength

10min to est 1RM HBBS

Conditioning

“Amanda”…the greatest CF girl wod and a true test of strength, agility, and coordination.

9, 7, 5 of…

Snatch (full) 135/95

MUp (sub 2:1 C2B)

*Beat the Coach* 9:09

 

CFV Monday WOD

5RFT

50′ OH walking lunge 45/33

21x Burpee

 

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150327 – 15.5

CrossFit Games

Outlaw and CFV Friday WOD

“Open WOD 15.5”

*** Well, we were half right.  I did some counting yesterday.  Since mid February, in Outlaw alone, 9 out of the last 18 WODs we’ve done have involved thrusters… heavy thrusters, light thrusters, high rep, and low rep.  Hopefully that will ease some of your minds a bit knowing that you are prepared to take on this beast.  Scotty and Amanda did it this morning and both killed it.  HERE is Rudy’s take.  Eat your Wheaties and put your game-face on… see you at the Box.

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150325 – Whet

Screen Shot 2015-03-23 at 9.34.05 AM

“Iron sharpens iron.”

CFV sharpens me.

Sarah with a 38″ box jump.  Girl’s got ups.

 

Brant calls.

 

Observation:  Every Open WOD thus far has had a fairly high-technical skill involved

– 15.1… T2B

– 15.1A… C&J

– 15.2… C2B, and to some extent OHS

15.3… MUp, and again to some extent DUer

15.4… HSPU

So far we haven’t really seen just a raw work capacity test… something basic where the only limiting factors being the ability to process oxygen, and sheer intestinal fortitude .  I’m really hoping 15.5 is just that.  I can see Castro repeating 14.5, but I also have a suspicion that another technical movement(s) will be involved, namely pistols and box-jumpovers.  Post thoughts to comments.

Outlaw

BBG

1) 10min.  1x Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed.  Compare to 150318

2) 10min.  1x Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

3) 10min.  1x Jerk From Blocks – work to a max for the day, but no more than one miss – rest as needed

Conditioning

With a 12:00 cap:

Row 50 Calories
30x Thrusters 105/70#
30x Bar Facing Burpees
20x Thrusters 105/70#
20x Bar Facing Burpees
10x Thrusters 105/70#
10x Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.

*** Even Rudy is predicting a 14.5 repeat Thursday.***

 

CFV Wed WOD

10min to find 1RM Clean to Thruster

then…

800m run

3rds of…

-30x DUer

-20x Shoulder 2 OH @95/65#

-10x Burpee

finish w/…

800m run

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150324 – Rage

 

Again, submit your scores from 15.4.

Burpee Challenge Day 42

CFV Custom Leaderboards

Men

http://games.crossfit.com/lboards/displayLeaderBoard?id=656476&numberperpage=10&page=1

Ladies

http://games.crossfit.com/lboards/displayLeaderBoard?id=656543&numberperpage=10&page=1

 

Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on that sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.

Outlaw – Weaknesses (boy this really became apparent to me).  Personalize as you see fit

13min AMRAP

11x Pistol

9x T2B

7x C2B

5x HSPU

3x MUp

…then,

1mi run

 

CFV Tuesday

for time…

50x KB Snatch 53/35#

5x rope climb

40x KB Snatch 53/35#

4x rope climb

30x KB Snatch 53/35#

3x rope climb

20x KB Snatch 53/35#

2x rope climb

10x KB Snatch 53/35#

1x rope climb

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