Baseline: Pre-SOP and box breathing, then ROM Drills. 2 rounds – 50ft walking lunge, 20x push ups, 50ft walking lunge, 20x KB swing (35#/25#).

Work Capacity: “Danny”. Complete as many rounds as possible in 20 minutes of:

30x box jumps (24in)
30x push press (115#)
30x pull ups

Durability: 45 minutes to one hour trail or beach run. 100x 4-count flutter kicks, 100x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Warmup:
5 min jump rope w/ double-under practice
50 double-arm KB swings @ 16kg
50 single-arm KB swings @ 16kg

Press:
Warmup sets: 35 x 5, 45 x 5, 55 x 3
Working sets: 65 x 5, 75 x 3, 85 x 1+ (6 reps)

Good workout. Really concentrated on getting the 1+ set. Tried for a 7th but it wasn't happening. This is pretty good considering at the beginning of the year 85# was my 1RM, and now I lifted that same weight 6 times. New theoretical 1RM @ 103#, which is just above the line into Novice territory (up from Untrained, woo hoo).

Then
5 x 10 @ 45#
And a slew of chin-ups

1:00-1:30 Warm-up and POSE Running Drills

Standard warm-up
Pose Drill #1: Hands against the Wall, feet running
Pose Drill #2: Pull, Pull, Pull
Pose Drill #3: bare feet lines of 3-4 down and back
Pose Drill #4: All around the world

Repeat 1-4

1:30-2:00 Running Focused WOD

This is for a focus on 5-10k speed, as it is very ballistic movements, yet has length so reinfornces endurance

5 rounds
20 box jumps 20"
10 inverted pushups
15 db thrusters 2 rounds @20#, 3 rounds @15#
20 KB swings 16Kg
1 minute rest

Finish 19:22

Great workshop even if I don't run endurance anymore. WOD killed me, kept having to scale.

Ruby and Newbies

70 PullUps
80 Hammer Swings
90 Wall Ball Shots
100 KB Swings

3 person team - 1 working, 1 resting, 1 planking

20:01
Abby and J-Rae

AMRAP 5 minutes
5 Box jumps 24/20
5 Pullups
rest 3 minutes
AMRAP 5 minutes
5 Wallballs 20/16
5 Pushups
rest 3 minutes
AMRAP 3 minutes
Burpees

85 reps - box jumps/pull ups
90 reps - wallball/pushups
31 reps - burpees

Warm-up was long, too long with a lot of KB swing variations and PVC pipe Clean & Jerk Practice. Long spiderman stretches & jump squats from the floor. It was a new coach and he's still working out the kinks.

10 mins Clean/Clean & Jerk Practice:
Work on your progressions.
(we really didn't do this)

In 15 mins work up to:
2 Moderately Heavy Triples – Clean & Jerk, 75#, 85#
2 Heavy Triples – Clean, sort of 95#
Use Clean Variants according to your experience/ability.

There were a lot of people, not a lot of time, a lot of confusion and I just couldn't focus. Not the best cleans.

AMRAP for 8min:
200m Run
5 Front Squat (60-65% earlier triple Clean weight), 55#
10 HR Push Up
15 Sit Ups

3 rounds + 1 pushup

2013 CF Regionals WOD# 1

“Jackie”

For time;
Row 1000m
45 Thrusters 45#
30 Pull ups

Rest 5 mins, then,
Run 800m

16:44 - Jackie
4:03 - 800m run

Decided to try the pullups unassisted. They were horrible and took forever, I was mostly doing 1 or 2 at a time and had to redo too many to count lol. I added a good 4 minutes to my "Jackie" time. Hopefully the next time this one rolls around I'll be better at them... eeesh.

Pre-WOD:
- 1 Snatch
- 1 Squat Snatch or Snatch + OH Squat

WOD - for Time:
"2013 CrossFit Games Regional Event 6"
- 100 Double-unders
- 50 Handstand push-ups
- 40 Toes-to-bar
- 30 reps Shoulder to Overhead (160,100#) (If you have an axle bar use it)
- 30 Lunges, alternating with barbell in front rack (160,100#)

WOD:
4 Rounds For Time of...
- 6 Shuttle Runs (Between parking lot rows, 6 lengths)
- 12 4-Count Flutter Kicks
- 18 Air Squats
- 24 Grasshoppers (WTF?)

WARMUP:
10m Walking High Knees
10m Running High Knees
10m Walking Butt Kicks
10m Running Butt Kicks
10m Lunge
20 Squats

CASH-IN:
3x30s Battle Ropes

Warmup

500M Row @ 70-90% RPE

2:06 PR!!!!

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Strength/skill

Snatch
18 Minutes To A 1RM
2-3 Minutes Rest Between Attempts

Got up to 65#, which seemed quite OK. But then failed soooo many attempts at 70#. Ugh.

---

Conditioning

Isabelle
30 Snatch (70% of Above)
12 Minute Cap

4:13, worked at 45#

Got 4:03 on this at CFHK back in February... :( But I was doing squat snatches here and power snatches back then, and I'm sure my form was soooo much better this time around, so still happy. Plus I was 2nd in the class? Definitely faster than a lot of other people.