Archives for October 2017

Crossfit WOD – “Kelen Helly”

“Kelen Helly”
For Time:
400m Run,
30 Wall Balls (20,14)
30 Box Jumps (24/20)
400m Run,
21 Kettlebell Swings (53/35)
12 Pull-Ups
400m,
21 Kettlebell Swings (53/35)
12 Pull-Ups
400m,
30 Wall Balls (20/14)
30 Box Jumps (24/20)

  

Happy Halloween! Thank you to everyone who wore their costume to the WOD. It was awesome to see everyone’s inner child and creativity. Be safe and save us some CANDY!

CrossFit WOD – “Power Down”

Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%

“Power Down”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)

rest 5 minutes

AMRAP 5:
60-40-20
Double Unders
15-12-9
Clean and Jerks (95/65)

 

Barbell cycling can be a tricky skill to accomplish. Here are a couple tips to take and work on in your next metcon. 1.) Keep the bar close on the way up and on the way down. The bar should never be more than two inches away from your body. 2.) On the way down retrace your bar path in the reverse order. Imagine we filmed your snatch pull, your bar path down should be a rewind of the pull up. Hit every point on the way down as you did on the way up. 3.) Move the feet as little as possible. The more you have to reset your feet the more over dynamic your bar cycling becomes. Find a comfortable foot stance that you can pull and catch from without moving the feet. 4.) Practice makes perfect. Don’t practice with weight until its perfect with a PVC, then a light barbell, then your barbell, then a really light load, then etc.. Build your foundation up and have a coach check your technique before increasing load. 10,000 perfect reps makes it perfect. Here are a couple of examples of barbell cycling that highlight the main points of the skill from Invictus athletes/coaches.

Sunday Core and Make Up Day

 

 

 

 

Crossfit WOD – “Rock the Boat”

“Rock the Boat”
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

 

                                    

Huge thank you to Ben Mimran and Ryland Dougan for coaching Saturdays WOD. From what we hear they did a great job and things ran smoothly. Thank you for filling in when we were short staffed. Great example of our cumminty strength and support.

                     

Crossfit WOD – “Dead Ahead”

“HSPU and DL”
Set #1 – “X” HSPU + 3 Deadlifts @ 65%
Set #2 – “X” HSPU + 3 Deadlifts @ 70%
Set #3 – “X” HSPU + 3 Deadlifts @ 75%
Set #4 – “X” HSPU + 3 Deadlifts @ 75%
Set #5 – “X” HSPU + 3 Deadlifts @ 75%

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

                         

Make Up Thursday and Core Day

 

                                      

                       

 

Crossfit WOD – “Clean Complex and Four Wheeler”

CLEAN COMPLEX
6 Sets of the Complex:
Hang Power Clean + Pause Front Squat + Squat Clean
Set #1 (0:00) – @ 50% of 1RM CJ
Set #2 (1:30) – @ 55% of 1RM CJ
Set #3 (3:00) – @ 60% of 1RM CJ
Set #4 (4:30) – @ 65% of 1RM CJ
Set #5 (6:00) – @ 70% of 1RM CJ
Set #6 (7:30) – @ 75% of 1RM CJ

“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike or Row
12 Squat Cleans (115/80)

                                    

                       

 

 

Crossfit WOD – “Lead Foot”

“Lead Foot”

AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

Compare to May 2017

                                    

                      

CFF we would like to introduce Alexannah and Michelle (Left) and Josh R. (Right) to the CFF community. Josh is a fast learner already repping out pull ups and toes to bar. Alexannah and Michelle are a competitive duo eger to learn and push each other. Keep an eye out for these three coming out of foundations soon and a WOD near you.

Bench Mark WOD – “Isabel”

On the Minute x 6
2 Hang Snatch High Pulls
+
2 Muscle Snatches

Power Snatch Complex
On the Minute x 9 (3 Rounds):
1 Hang Power Snatch + 1 Power Snatch

Set # 1 (On the 0:00) – 1 Complex 60% of 1RM

Set # 2 (On the 1:00) – 1 Complex 65% of 1RM

Set # 3 (On the 2:00) – 1 Complex 70% of 1RM

On the 3:00, we are to reset back to the first weight, at 60%. Repeat this wave for a total of three waves.

“ISABEL”

For Time:
30 Power Snatches (135/95)

Compare to :
July 2017 , April 2016 , Nov 2015 , May 2015, June 2012, Dec 2011 , Oct 2009 , Sept 2008 , Oct. 2007

 

Sunday Core and Make Up Day