“Fran”

21-15-9 reps for time of:
thrusters, 95/65
pull ups

Strength:

split jerk 5×1 across

Skills:

spend 10 dedicated minutes working a goat

compare to 7/3/2012

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Every minute on the minute for 20  minutes:

Odd minute – 3 squat clean, 205/135
Even minute – 4 burpee box jumps, 24/20

Strength:

Accumulate 3 minutes L-sit
1 max rep set handstand push ups – if set is less than 30 reps do a total of 3 max rep sets

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AMRAP 10:
4 power snatch, 135/95
6 strict ring dips
8 chest to bar pull ups

Strength:

5×5 thrusters up

 Regionals start this weekend!

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deadlift technique

WOD:

for time:
run 800 meters
21 deadlift, 225/155
21 box jump, 24/20
run 400 meters
15 deadlift, 225/155
15 box jump, 24/20
run 200 meters
9 deadlift, 225/155
9 box jump, 24/20

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WOD:

“test out day”

CrossFit total:
1 Deadlift
1 Overhead Press
1 Back Squat

Power IQ

1 max rep set of pull ups

compare to 2/11/2013

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Putting it all together.  Use the lessons we drilled in the last 2 days and put them together into full squat cleans and snatches.  Also, apply these ideas to jerks.  Lastly today, find the weightlessness of the bar.

Stay light today, never fear, you’ll have the chance to Oly lift heavy in your immediate future!

WOD:

AMRAP 12:
5 pull ups
10 push ups
15 squats

Who wants to see this WOD pop up in the gym?!

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positions!!!  Finding our positions in the high hang, above knee hang and floor when cleaning and snatching.

WOD:

5 rounds for time of:
15 wall ball, 20/14
Run 200 m w/ball
15 weighted sit ups w/ball

If you haven’t watched this video, you’re wrong!  We hear a LOT of what Chad says here every time we Olympic lift, sometimes it helps to hear it from someone else.

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You’ve earned it!!!  After several weeks of hard programming and pushing yourselves to the limit, a reprieve is here!  This week is a deload week.  Over the next several months you’ll see a few deload weeks.  The purpose is several fold; We will not only be taking a step back to let our bodies truly heal, but we will be spending a LOT  of time working technique.  This will allow our “work weeks” to not only be more successful due to better technique, but will rejuvenate our minds and bodies for the WOD’s to come.   Rest days are highly NOT recommended this week (try to make it in 5-6 days this week even if you come in 2-3 days a week).  WOD’s will NOT be entirely difficult and every day we will spend a large portion of our time working on form, technique and WOD strategy.  This will be an invaluable time for you to come in and hone your skills to make the MOST of your experience here at Trailhead CrossFit!

Skills:

finding our squat
- establishing our landing position when receiving a snatch and clean in a squat, from the high hang

WOD:

“Annie”
50-40-30-20-10 reps for time of:
double unders
sit ups

compare to 11/05/2012

We are sooo proud of you Beth for coming in 3rd in the Amazing Race!!!!  Beth and her teammate Mona, both in the race and in roller derby, traveled all over the globe for a total of 30,000 miles in a month…ending with a podium finish!  You truly are AMAZING Beth!  (I’m sure Beth would totally approve of our photo choice!)

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“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters, 135/95
7 Knees to elbows
7 Deadlifts, 245/175
7 Burpees
7 Kettlebell swings, 70/55
7 Pull-ups

RX = 7 rounds
Scale level 1 = 5 rounds
Scale level 2 = 3 rounds

Scale weights as necessary for each scale level

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for time:
21 squat clean, 135/95
42 push ups
15 squat clean, 135/95
30 push ups
9 squat clean, 135/95
18 push ups

Skills:

goat work – spend 15 dedicated minutes working one or your weakness’

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