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WOD: “The Circuit”

Warm Up
200m run
10x Wall Squat
10x Turkish Get-Up
5x forward leg swing (each side)
5x Backward leg swing (each side)
5x Side leg swing (each side)
2x through

then:

45 seconds at each station, 15 seconds to transition to the next
3 time through the circuit
1. Row
2. KB Rack hold
3. Hang Power Clean
4. Dead Hang
5. Burpee
6. Wall Sit
7. KB Swing
8 . Slosh-Pipe Hold

Notes:  We got some great feed back from the survey, thanks for taking the time to answer our 5 questions and be on the lookout for some upcoming additions to the gym.

The workout today was a last minute change, Saturday was initially going to be some thrusters and running, but we ended up doing a fun team WOD, with thrusters and running, so I went to an oldie-but-goodie in the tool bag, The Circuit.

The workout goes from movement to static hold.  Starting at the erg, we create a large oxygen debt, then restrict the breathing by holding heavy kettlebells over our chest, then season up the grip a bit for the dead-hang from the pull up bar.  At this station you will find it hard to breath too, that’s because hanging expands the intercostal muscles and limits their contraction thereby reducing your breathing again.  Then create a bit of an o2 demand again with the burpees, burn out the legs and mind with the wall sit, more 02 demand with the KB swings, finish with a core blaster holding the slosh pipe overhead.  A Slosh pipe is a 12 foot x 4 inch PVC pipe about 3/4ths full of water.  The big guy weighs about 45# although with evaperation it’s probably closer to 40 now, and the little guy, 3 inch diameter, started out weighing 35#.

I learned about the awesomeness of the slosh pipe from Mark Twight and Dan John in SLC.

In the end, the comments are usually centered on how hard the static holds are.  You get what you put in on this one, and when you give it, the static holds are remarkable, a great way to build mental toughness.

WOD: “Alec’s PWN House”

Mixing it up today.  It was time for a classic “Thrust Off”.

Teams of 5 (or 6) race to 600 Thrusters.

Each team designates an opening “runner” who runs 200m and upon their return can then send an opposing team member from any of the other 4 teams on a 200m run.  First team to accumulate 600 thrusters wins.

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New post on the knowledge blog.  Little intense this weekend.

Declare war, on yourself, on your thoughts, on your inner-demons.  Cut away all distractions.  Place yourself on “death-ground,” where your back is against the wall and you have to fight like hell to get out or die.

WOD: “CFT”

Warm up

Then:

CrossFit Total
1RM Squat
1RM Press
1RM Deadlift

Notes:  Total up the 1 rep max (1RM) of each for score.  I like to score this against body mass and expect to see at least 350% of body mass lifted in the three.  Just think, Chuck has a powerlifting total of 2565 lbs at a body mass of 265!  That’s 968% of his body weight at the time.  here is a video of him deadlifting 835#.

No go lift something heavy.

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WOD: “Jonestown Marathon”

Warm up:

then:

3×4 Push Press @ 85%
max reps @ 85%

then:

“Jonestown Marathon”
Push Press @ 65#
Burpee-Pull-up
30-20-10 reps

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