CrossFit WOD, January 16, 2019

Bottomless Chips

Inspiration
The case against carbohydrates gets stronger:
https://www.latimes.com/opinion/op-ed/la-oe-ludwig-carbohydrate-insulin-study-20181114-story.html

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
2 Rounds
10 GTO
10 Ring Rows (build to RX or above)

Gymnastics
Pushups (1xME)
Max rep pushups.

*must stay in pushup position, can not take hands or feet off the ground, and can not rest in pike position. you may rest in the top pushup position. if you perform pushups with a modification please record in your notes

Metcon
Metcon (Time)
For time:
50m walking lunge
30 push-ups
50 ground to overhead 25/15
30 ring rows (about 45 degreee angle)
50m walking lunge

Scaling: this chipper contains a large chunk of each movement. Reduce the reps to a manageable level so that you can keep the intensity throughout the workout.
Metcon (Time)
For time:
100m walking lunge
50 push-ups
100 ground to overhead 35/25
50 ring rows (vertical straps)
100m walking lunge

Scaling: this chipper contains a large chunk of each movement. Reduce the reps to a manageable level so that you can keep the intensity throughout the workout.
Metcon (Time)
For time:
100m walking lunge
75 push-ups
100 ground to overhead 45/35
75 ring rows (vertical straps)
100m walking lunge

Scaling: this chipper contains a large chunk of each movement. Reduce the reps to a manageable level so that you can keep the intensity throughout the workout.

Optional Accessory Work
perform the work of your current level:
level 1 under 100 Single Unders: perform 3 ME sets of singles (cap 100)
level 2 over 100 Singles Unders: perform 3 ME sets of Alternating Singles (cap 100)
level 3 under 100 Double Unders: perform 3 ME sets of Double Unders (cap 100)
level 4 over 100 Double Unders: practice Triple Unders for 5-7 minutes

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Todd and Mike. 2 OG’s

CrossFit WOD, January 15, 2019

Close Range

Inspiration
"Training. You don’t win training, you don’t lose training, you train. You train for a future result so the goal in each day is improvement, growth and lessons learned. On the day of the test, that is really the only measure that counts."
-Adrian Conway

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
A. OHS test 3×5 working to perfect form
B. Sotts Press w PVC or empty BB 3×5

III. Skill/Strength
Coach led OHS practice w PVC or empty barbell
3×5

Weightlifting
Overhead Squat (3-3-3-3-3)
Scaling: ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Shoulder Press (5-5-5-5-5)
Scaling: ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Optional Accessory Work
A. Sotts Press 7-7-7
B. practice any OHS mobility drill a Coach gave you for 5-10 minutes

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Lori and Jon

CrossFit WOD, January 14, 2019

Cover Fire

Inspiration
"Low-quality carbohydrates—not saturated fats—are driving America’s heart-disease epidemic. It’s time to stop demonizing steak."
https://www.houstonchronicle.com/opinion/outlook/article/Want-a-healthier-heart-Eat-a-steak-Opinion-13239443.php#photo-16190220

Warm-up
Warm-up
I. Heartrate
5 minutes of Cardio

II. Specific
3 Rounds
10 Single Leg DL (5/5)
10 second Knee Tuck or L-hang
10 Banded Lat Pulldowns

III. Skill/Strength
10 minutes to build to a challenging 2 rep DL

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 deadlifts (coach will determine weight)
10 knee tucks

Scaling: reduce the load and modify the knee tucks so that you can keep moving, with little resting, for the duration of the 10 minutes.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 deadlifts 50% 1RM
10 strict knee tucks (using target)

Scaling: reduce the load and modify the toes-to-bar/strict knee tucks so that you can keep moving, with little resting, for the duration of the 10 minutes.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 deadlifts 60% 1RM
10 toes-to-bars

Scaling: reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Optional Accessory Work
A. GHD Hip Ext 15-15-15
B. Single Leg Glute Bridge 10-10-10

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Are you committed?