WOD

5K for Time

This Saturday you have the opportunity to test your 5K Run time. We've tested the 5K Row multiple times, we've ran over 2 miles in WODs and a few Saturdays ago you ran 1 mile, did a metcon, ran 1 mile. 

According to the CrossFit Journal, the 5K Run is the most programmed workout on CrossFit.com, it is also most likely the most avoided. Do not avoid this workout. Do not find the excuse that it is too cold to run. Do not use this as an active rest day and leisurely jog those 3.1 miles. Test yourself in this Endurance Benchmark. If you've never ran a 5K before, this is your chance to PR! If it's been awhile, this is your chance to re-test. To date, we have not ever tested this as a box. So most of you will have that -- under your SugarWOD Endurance Benchmark.

Why do we CrossFit? To be better at life.  [We] “want to be good at everything, not great at anything in particular. Elite athletes, on the other hand, sacrifice competence in some fitness domains for high performance in others.

 [In our programming, and the purpose of CrossFit, in general is to] “shoot for moderate levels of competence in all fitness domains. Aim too high and you’re going to risk training-related injuries. Aim too low and you risk injuries due to deconditioning.” The CrossFit Journal, “Good at Everything or Great at Something,” October 2009.

Gray’s Lake, 7:30AM Saturday.  We will meet at the entrance directly across from Water Works Park on Fleur. Wear running shoes if you have them. Dress in layers. We will be doing a warm up and a WOD briefing. I'll be documenting your time. Treat this like a benchmark day. Time cap is 60 min.

Enjoy. See you early Saturday morning.

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The Iron Legacy: Event 1

Event 1: RX

 

FOR TIME:

1 Female and 1 Male work together *both partners must rest and work at the same time

2 rounds:

20 Chest to Bar Pull ups while partner holds 225/155 bar

40 Unbroken DU while partner holds plate overhead (45/25)

60 Hang Power Cleans, every 5 reps alternate (135/95) 

Buddy Carry (100 feet) outside

Must tag second pair to start Round 2

 

Event 1: Scaled

FOR TIME:

1 Female and 1 Male work together *both partners must rest and work at the same time

2 rounds:

20 Hanging Knee Raises while partner holds 175/125 bar

80 unbroken singles while partner holds plate overhead (45/25)

60 hang power cleans, every 5 reps alternate (105/75)

Buddy Carry (100 feet) outside

Must tag second pair to start Round 2

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WOD 12/12/15

Partner WOD:

For Time:

1000m Row Relay (500m each)

P1: 75 Burpees

P2: Deadlift Hold @ 95/135

P1: 100 Wall Balls

P2: Leg Lift Hold 6”

1000m Row Relay (500m each)

Workout must be done in order is it written. For the burpees and wall balls, reps will not count if partner is not in the described static position. Break up reps however you want.

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WOD 12/11/15 & Ugly Sweater Holi-WOD

WOD:

EMOM 20 Min

1 x Curtis P

Hang Squat Clean, Lunge, Lunge, Push Press

Increase weight 10 lbs every 2 min. Starting weight is 45/75

3 Sets:

Max Ring Plank Hold

Rest 1 Min

12-15 GHD Situps

Rest 1 Min

 

Reminder: tomorrow 5:15pm Ugly  Sweater WOD! 

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I can only hope to see some beauties like this above! Bring your sweater and BYOB. We will WOD at 5:30pm then have a social with some snacks until 7:15pm.

 

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Testing Week

Testing

 

This week we will be testing for the following:

1 RM Back Squat, Power Clean, & Shoulder Press. We will also re-test 3 metcons.

We performed these 3 lifts & metcons the week of 9/7 & wer reminded you to put your results in Wodify. I will be pulling these and the print outs will be at the front desk.

We will be doing these Monday-Thursday, plan your workouts accordingly. 

Reminder: when you are performing a 1RM, have a coach watch you to ensure that you are hitting depth so the lifts counts.

 

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