The start of another awesome week at CrossFit Lakewood! The 6:00 class had 15 people show up, which is becoming a normal thing now. Way to roll in with big numbers, ladies and gents!
For strength today, we hit Squat Cleans. I spent my time working on technique with the newer CrossFitters, but I heard from both Alon and Casey that they hit big Personal Records (PR’s) on their lifts. Great job, everyone!
Workout of the Day: Strength
Squat Clean 10×1
WOD
5 Rounds for Time
10 Over Head Squats (95#/65#) / 100ft Bear crawl / 10 Pull-ups
Happy Canadian Easter Monday!! No?….. ok, I tried.
This was a really fun workout today! I normally don’t particularly like Box Jumps OR Sumo Deadlift High Pulls, but I really enjoyed this WOD. The decreasing numbers per round, and the “relatively” light weight of the SDLHP made it easier for a lot more people to go “Prescribed” than usual and really push themselves!
As for the Strength Portion… people are starting to get STRONG! Watching the crew pull weight is getting more and more impressive. Hopefully you guys can feel the gains, and are as proud of yourselves as the coaches are of you!
Workout of the Day: Strength
Dead Lift 3-3-3-3-3-3-3-3-3, @ 80% 1RM
I have footage from a February and March workout, too. So look for those to surface soon!
The workout was a 15 minute pyramid featuring three movements: Wall Balls, Chest-to-Bar Pull-Ups and Ab-Mat Sit-Ups. That means that once the clock starts you do one rep of each, then two reps of each. You continue climbing as high as you can until the clock hits 15:00, then you’re done!
***NOTE***
Orion used a THIRTY pound medicine ball. I only used a 20 pounder.
Good stuff. Let me know what you guys think of the video.
The day started off pretty cold and rainy, but by the time the 6pm class rolled around it was a beautiful day! What better way to start another amazing CrossFit class then by doing the…
Best. Warm-Up. Ever. CROSSFIT DODGE BALL!!!
Regular dodgeball rules apply, but if you get hit, you need to do either Burpees or Air Squats.
A little bummed I missed Orion getting tagged in the face with one (he was fine, relax), but still an awesome time!
This one might look more complicated than it really is, so let me just explain it.
There are three exercises, each of which requires 21 reps. The are KB Swing, Goblet Squats and Pull-Ups. Run 100m before each one of those. Do all of that three times!
3 Rounds for Time
100m Sprint / 21 Kettle Bell Swings, 24kg/16kg / 100m Sprint / 21 Goblet squats, 24kg/16kg / 100m Sprint / 21 Pull-ups
I’ve already done this workout once, and I will share my personal advice on how to approach it. I would love your feedback as to whether or not you guys find this input valuable or not! If you think it’s helpful to hear how someone walks up to one of these workouts, let me know. If not, let me know, too!
First, my final score on the workout was: 9 full rounds + 1 power clean
Power Cleans (145lbs):
I don’t know how some people said this didn’t hurt their grip. By round 6 or 7, I was having a hard time getting power cleans 4 and 5 off of the ground without losing control of the bar. The final round I dropped the bar for a second, but aside from that, was able to do these unbroken.
Toes to Bar:
I made it through, I think, the first 7 rounds unbroken on these. But then on the final round, I did singles. Definitely not a deal-breaker, but I can’t break them up that much, even if I am le tired.
Wall Balls:
Shut up and pick up the ball. Seriously. We all want to stop tossing that thing because it hurts, but really, this station is the “break”. I missed probably 6 or 7 reps by not hitting the target, and that just frustrated me. Then, on my last round I dropped the ball.. on the last rep! In the words of GOB Bluth…
C’mon!!
Overall Verdict: GRIP KILLER
Strategy for next time:
Bigger Jump and more effective Power Cleans (warm up the wrists a bit more)
Toes to Bar just need to fight and spend less time BETWEEN sets if I need to break it up. Get back up on the bar!
Wall Balls “must” be unbroken. Like I said before… I need to shut up and keep going. Rest after #15.
Then Pat Barber was at it again, sharing his pre- and post- workout advice for CrossFit Games Open WOD 11.5. Check it out:
I have been posting the videos from CrossFit HQ on what the workout is, along with some advice each week, and that post will come next. Don’t worry.
The workout was the first (and only) one during this part of the Competition to reach the 20 minute time domain, so this will separate out some of those people who lack in the Endurance department.
Workout of the Day:
As Many Rounds As Possible in 20 Minutes
5 Power Cleans, (145#/100#) / 10 Toes 2 Bar / 15 Wall Balls (20# to 10′ target/14# to 9′ target)
For many of our newer CF-ers, it was their first time using the Power Clean movement in a workout. Over the course of the 20 minutes, form improved dramatically! Great job, guys. It’s so much fun getting to coach such quick learners!
We had a few people doing the official Competition WOD with their judges at the same time, too!
Today’s workout was a good one. Jump some rope with small jumps, flip yourself upside down and then take some big jumps onto a box. Pretty simple, right? 🙂
Definitely one of Gregs best movements!
Workout of the Day:
5 Rounds for Time
30 Double Unders (mod= 90 Singles) / 20 Push-ups -or- 10 Hand Stand Push-ups / 15 Box jumps, 24″/20″
What did you guys like most about this workout? Personally, I feel like this is one of the few WODs I’ve done where the Box Jumps felt like the break.
It is with great pride that I share with the worrrllld that our very own Megan Pendergraft got her first EVER Muscle-Up today… and we caught it on tape!!
Congrats, Megan! You certainly earned it!!
(I apologize for yelling right into the camera… I was excited.)
Tonight’s workout was a good one, one that (depending on what the CrossFit Open workout is tonight) I might try myself this week!
First, we started off with some Squat Cleans for the strength portion on the day. For some people in the class, it was their first day ever performing this movement with weight. It was fun watching the gears click for them as they practiced more and more.
Since this took some time, we had very little rest between the Squat Cleans and the workout. Off we went!
Workout of the Day:
As Many Rounds As Possible in 10 Minutes
10 Dead Lifts / 10 Knees 2 Elbows (A sub for the Knees to Elbows was either 20 Leg Lowers or 20 regular Sit-Ups)
Go, Class, Go!
You might recognize one of those faces as belonging to Kristin. She was back in town to run the Horsetooth Half Marathon (with Mel!) and stopped by for class tonight! It was her first time seeing the new space, too!
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