20120518 Enchanted Eagle

Workout of the Day:

Function

A1. 3x12 Wall Balls, rest 30 sec
A2. 3x400m run, rest 30 sec
B. 4 sets: 30 sec dips, 30 sec rest, 30 sec knees-to-elbows, 30 sec rest

Performance

3 sets 21 Wall Balls 20/14 + 400m sprint, rest 2 min between
Then
4x 30 sec on 30 sec off ring dips
4x 30 sec on 30 sec off ball slams

Wolfpack
2 min for reps triple unders
Rest 2 min
2 min for reps double unders
Then
Front squat 5-4-3-2-1
Push press 5-4-3-2-1
Then
Airdyne 5x50 cals all out, rest 3 min between

I hope you all have been keeping up with the CrossFit Games Regionals. If not, you have been missing out on some stellar performances. But even more amazing to me is the camaraderie among the athletes. The desire to suffer along side another and to cheer on fellow competitors/athletes is something foundational to CrossFit. I have seldom found this in other sports and it is certainly one of my favorite parts of CrossFit. I hope you too have shared in this experience and that the spirit of camaraderie will continue to grow at CrossFit ABQ. Check out this great article entitled “Band of Brothers” from the CrossFit Games website (thanks for sharing Sean).

Post reps, loads, and thoughts to comments.  

Park Workout Tomorrow 9am May 19th: Tiguex park

Just another reminder that Tomorrow morning at 9am we will be having our first park wod of the season. Grab your sunscreen and lets get outside, if anyone has a basketball for some post wod hoops or a football that would be great! See you all there! check out the link below for a map to Tiguex park.

LINK

20120517 LOVE THOSE ASCENDING REPS

Function
1-2-3-4-5-6-7-8-9-10
KB Swings 35/26
K2E
Push Ups

then

3x max hollow hold, 1 min rest btwn

Performance
AMRAP 20 min ascending reps:
single-arm KB C&J each side 53/35
T2B
HSPU

then

3x max L-sit hold, 1 min rest btwn

Wolfpack
sled drag 1600m 90/70, every time you stop, 10 push ups.

Knees to elbows and toes to bar are movements that take a lot of work for some to get the hang of.  Click here for a great video showing some techniques that you can try the next time this movement comes up!

Awesome job today everyone!

Post rounds and thoughts to comments.

20120516 Snatch and Grab

The workout for today was:

Knee jump 3x3

Knee jump 3x3 onto 6” platform

Snatch high pull 4x3 @ 85% of snatch

Hang snatch 5x2 can dump, regrip & go

Work up to a heavy snatch balance. Make at least 5 attempts at or

above your 1RM snatch

4 sets of 4x20m suicide sprints (out, back, out, back) rest 1 min between

You want to see speed under the bar..look at about 49 seconds.  Thats one bad mother.  This is for Big Joe H.

20120515 Grip strength

Workout of the Day:

Function
A1.     3x50m farmer carry
A2.     3x30 sec FLR
B.      5-7-9-7-5
       Thrusters
       Abmat sit ups x2

Performance
A1.     3x15 GHD sit ups
A2.     3x1 min FLR
B.      5-7-9-11-9-7-5
       Thrusters 95/65#
       Pinch plate carry 50m between each set 35/25 in each hand

Wolfpack
A.      Farmers carry heavy 200m
B.      5-7-9-11-9-7-5
       Thrusters 115/85#
       GHD sit ups

Improving your grip strength will help you in all of your lifts. If you can't hang on to the bar for a high-rep deadlift workout, you will not lift it. If you can't hang on to the bar during a snatch as it accelerates past your hips, you will not snatch it. If you can't hang on during a toes-to-bar rep, you are going to fall on your back. You get the point. Don't take grip work lightly.

We love seeing you guys work hard. Keep at it. Post loads, times and thoughts to comments.