Overhead squat 3-3-3-3-3

then

50 one-arm dumbbell squat snatch (25 each arm) for time

WOD Notes: For the DB squat snatches you’ll choose a weight that is challenging but you can move safely and with good form. You have to use the same weight for the left and right arm. The 50 reps should take somewhere in the 3-8 minute range.

Schedule Note: We are running a normal class schedule this Monday (on Columbus Day).

3 rounds for time of:

• 400m run
• 50 double unders
• 25 burpees

WOD Notes: Compare to 111213

10-9-8-7-6-5-4-3-2-1 reps for time of:

• Sumo-deadlift (275/185# NTE 75%)
• Wallballs (20/14# to 10/9′)

Community Notes:  Happy Birthday Coach Karen!!

Fall Nutrition Challenge Performance Test

• Max distance broad jump
• Max box jumps in 3 minutes
• Max push ups in 2 minutes
• 800m sprint

Notes: CONGRATULATIONS ICA!!! You made it through the fall nutrition challenge! (Well, almost… 24 hours to go…) We hope this month has helped you break your addiction to sugar, wheat, and other bad “foods,” and convinced you of the powers of clean eating! A good diet will help you LOOK, FEEL, and PERFORM better than ever. You already know how this month affected how you look and feel. Today we’ll test how it affected your performance. Get ready to crush this workout!! John and Nikki will be available to take body measurements before and after all classes. If you can’t make it to the gym today, you can take the performance test and have body measurements taken at make up night on Thursday, between 4pm and 7:30pm.

Compare to 120904

Find your 1 rep max for:

• Snatch
• Power Snatch

Cash Out: 100 situps or 50 GHD situps not for time

WOD Notes:  Today you will establish a 1 rep max on both a snatch and power snatch.  You may choose which one to focus on longer but you must get one of each.  On both lifts, we are expecting Olympic standards to be upheld which means no pressing out at the top of the lift (you should land with your arms already extended).  Compare snatch to 120723.  Compare power snatch to 111101.

Below are two videos you may find helpful in preparing for the snatch.

[youtube=http://www.youtube.com/watch?v=rLc7jdx4-94]

[youtube=http://www.youtube.com/watch?v=f9bA4a2WjqE]

AMRAP in 20 minutes of:

• 400m run
• Max kettlebell swings (53/35#)

Score is the number of KBS completed.

Community Notes: Happy birthday Gunter!

Schedule Notes: There is no 10:00am class today. Barbell club and 9:00am class are on. We apologize for any inconvenience.

Other Notes: Meet at ICA at 9:00am if you’d like to carpool to CF DelVal for Will WOD for Beer! Word on the street is that the first event is a clean and jerk ladder and the second is a metcon. Per Del Val’s request, please bring $5 (to help cover wings) and a six pack or adult beverage of your choice. Also feel free to bring paleo-friendly foods for yourself and to share!

Banded box back squat 12×2 (60% 1RM on bar, ~30% on bands)

Then

Row 2k

WOD Notes:  In large classes, half the class will start on the rower while the other half squats then athletes will switch.

Take 4 attempts to find your max weight at the following complex:

• 1 shoulder press
• 3 push press
• 5 push jerk

Then 

2x800m run at 90% effort, full recovery between runs

WOD Notes: For the barbell complex, you’ll do 1 shoulder press, immediately into 3 push presses, immediately into 5 push jerks. Once you successfully complete the complex you can rest and recover, then increase the weight and try again. You must complete 4 full complexes. Your score will the heaviest weight successfully completed.  Compare complex to 120127.

For time complete 21-15-9 of 

• Power clean (135/95#)
• Back squat (135/95#)

3 rounds for time of:

• 30 box jumps
• 20 push press (95/65)
• 5 muscle ups

Notes: Just a little more than a week left to our nutrition challenge! How are you doing? Any great stories (success stories or otherwise) for us?

BLACKOUT DAY #5 

Come join us for our FINAL blackout WOD!!

Community Notes: Happy birthday Tiana!

Black Out Day #4

What will the new day bring?

BLACKOUT DAY #3

But you already knew that, didn’t you? 😉

Note:  Coach Chris Plentus from CrossFit KOP is offering a clean & jerk clinic this Sunday (9/23) from 11-2. If you are interested read the flyer HERE.

Blackout WOD #2

WOD Notes:  Ready or not, here it comes!

Today’s WOD is… BLACKOUT DAY #1

WOD Notes: This week, we will not be announcing our Daily WODs on the blog. The purpose is to see how well you perform when you don’t know what the workout is until minutes before it starts. We’ll test whether we’re meeting one of CrossFit’s primary goals: to prepare you for “the unknown and unknowable.”

Complete for time

• 400m barbell carry on back (bodyweight)
• 200m barbell carry overhead (3/4 bodyweight)
• 50m barbell walking lunge on front rack (1/2 bodyweight)

WOD Notes:  Please leave the parking area clear as a staging area for the weights. Everyone will get one barbell, and you’ll unload it as you go. For Rx, always round UP to the nearest 5#. The scale for this WOD will be in terms of your 1RM clean: 400m at 95% 1RM clean, 200m at 75% 1RM clean, and 50m walking lunge at 50% 1RM clean.

Snatch 8×3

WOD Notes:  This workout calls for a full squat snatch. We are not looking for a 3RM. Instead, you should pick a heavy weight (approximately 80-90% of your 1RM) and complete 8 sets of three at that weight. You can drop the bar between reps, but complete each set within 45 seconds.

Complete 2 rounds for time of:

• 800m run
• 10R/10L kettlebell clean (70/53#)
• 20 strict pullups

Challenge Note: It’s been almost a week since we started the Fall Nutrition Challenge! Email or drop off your logs anytime this week and we’ll give them a read through and provide some feedback. If you have any specific questions be sure to include those in the log. If you’ve made it this far you should be proud… you’ve made it through the hardest part! You should start seeing and feeling some real results over the next week… which will serve as motivation to get you through to the end of the challenge. Keep up the good work!

Banded box back squat 12×2 (~50% 1RM on bar, ~30% band tension)

Then

Complete for time:

• 40-30-20-10 air squats
• Broad jump 6 mats and bear crawl back after each set

Community Notes:  Happy Birthday Chris Chamberlain!

Other Notes: Check out Nikki on the CrossFit main page WOD Demo today!

Today’s WOD:

• Pick a goal
• Crush the goal
• Cross it off the board

WOD Notes: Today’s classes will give you the opportunity to knock off some of your 2012 goals from our goals board.  Did you set a pull up or rope climb goal? A Fran time? Or maybe a clean and jerk max? All skills, lifts, and the “girl” benchmark WODs are fair game… but please keep metcons to 20 minutes or less (in other words, no Murph or Firebird).  If you don’t have any goals posted on our wall, this would be a great day to see how far you have come on the baseline. Please note this is NOT an open gym… we will run classes per our normal schedule. Each class will have a 10-15 minute warm up and then give you the remaining time to work on goals.

Push Jerk 2-2-2-2-2-2

Then

Assistance: 3 sets of max handstand pushups 

Community Notes:  Congratulations to Brandy on her marriage today!

Complete 5 rounds for time of

• 50 double unders
• 15 overhead squats (95/65#)
  

Deadlift 1-1-1-1-1-1-1

Then

Take 10 minutes to find your max consecutive double unders.

WOD Notes:  The deadlift is supposed to be a training max.  Work your way up to the heaviest lift you can do with perfect form.  We are not listing a compare to date because we want to stress that this is not a competition max!

Fall Nutrition Challenge Performance Test

• Max distance broad jump
• Max box jumps in 3 minutes
• Max push ups in 2 minutes
• 800m sprint

Cash out: 50 toes to bar (not for time)

Reminder: The Fall Nutrition Challenge kick off meeting is tonight at 7:30pm. Come ready to ask questions and/or share your advice with others! To review the challenge details, click HERE.

Other Notes: John and Nikki will be available to take body measurements (weight, waist, hip, subscap and illiac crest) before and after class, as well as before and after the 7:30pm meeting. If you can’t make it to the gym on Tuesday, you can take the performance test and have body measurements taken at make up night (on Thursday).

“Lumberjack 20”

• 20 deadlifts (275/185#) / 400m run
• 20 KB swings (70/53#) / 400m run
• 20 overhead squats (115/75#) / 400m run
• 20 burpees / 400m run
• 20 chest to bar pull ups / 400m run
• 20 box jumps (24/20″) / 400m run
• 20 dumbbell squat cleans (45/25# each) / 400m run

WOD Notes: On November 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and 1 civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee; Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah; Pfc. Michael Pearson, 22, of Bolingbrook, Illinois; and Spc. Kham Xiong, 23, of St. Paul, Minnesota; along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor of these soldiers.

This WOD usually takes 25-35 minutes to complete. We will have a 40 minute time cap, so please scale weights and distances accordingly. Remember we have 1 class only today – at 10:00am!

Complete four 90 second rounds of:

• Sprint 50 meters
• AMRAP kettlebell swings (70/53#)

Rest 3 minutes between rounds.

WOD Notes:  We will be completing this workout outside.  Please leave the paved parking spots free today!

Other Notes: Change of plans for the Nutrition Challenge Performance Test. We’ll be doing  the performance test as the daily WOD on Tuesday Sept 4th, instead of the originally planned Sept 5th. The kick off meeting is still planned for Tuesday night at 7:30!

Back squat 5-5-5-5-5

Then

Sled drag 400m (20% of your SDC, see below)

WOD Notes: This is what you get for joining a box owned by a physics teacher and an engineer. Each of you now has a sled drag constant (SDC), which is equal to your bodyweight + your current 1RM deadlift. The weight you add to the sled will be a percentage of this number.

Example:

• Nikki 125 + 250 = 375 SDC. For today’s WOD, 20% of 375 = 75# sled
• John 215 + 455 = 570 SDC. For today’s WOD, 20% of 670 = 135# sled

AMRAP in 11 minutes of:

• Run 100m
• 3 thrusters (95/65#)
• Run 100m
• 6 thrusters
• Run 100m
• 9 thrusters…

WOD Notes:  Continue moving up the thruster ladder until the time is up. Score is the total number of thrusters completed.

Community Notes:  Happy Birthday Henry!

Clean and Jerk 3-3-3-3-3

Then

AMRAP in 5 minutes of:

• 10 wall balls
• 10 burpees

WOD Notes:  Athletes will have approximately 20 minutes to establish a 3 rep max clean and jerk.  A full squat is required for each clean. You will have 45 seconds to complete each set of three.  During that time you may regrip or drop the bar as often as you need as long the three are completed in 45 seconds. Partner up with a buddy who can time you.

In teams of 4 complete:

• Row 5k
• Goblet squats (53/35#)
• Pushups
• Rest

WOD Notes: This WOD is a 5k race on the rower.  While one person is rowing, two others are completing as many reps as possible (of squats and pushups) and one is resting.  You may rotate positions at any time but athletes must rotate in the above order (row to squat, squats to pushups, pushups to rest, rest to row).  Each athlete must accumulate at least 1000 meters on the rower.  The score will be the total time of the 5k row minus 1 second for each squat and pushup.

Banded box back squat 12×2

Then

Dumbbell step ups 3 x 20 (24/20″)

WOD Notes: The banded back squat should be 50-60% of your 1RM back squat. For the DB step ups, you can do all three sets at the same weight, or increase weight slightly set. As a general guideline, the first set should be ~ 25% of your 1RM back squat (total weight).

Complete 3 rounds for time of:

• 5 two-fer muscle ups
• 10 two-fer snatches (95/65#)
• 15 two-fer wallballs (20/14# to 10/9′)

WOD Notes:  To see demo videos of these movements as well as results from the last time we did this WOD check out 111024.

 Complete 5 rounds for time of:

• 3 power cleans (90% 1RM)
• 10 pull ups
• 15 box jumps (24/20″)

WOD Notes: The power cleans should be heavy! If you don’t have a recent 1RM, pick a weight where you can keep good form, but you can only do one rep at a time.

Community Notes:  Happy Birthday Frank!

Complete 40-30-20-10 reps for time of:

• Medball clean (20/14#)
• Medball floor to overhead (20/14#)

WOD Notes:  The medball cleans must go through a full squat but the floor to overhead does not require a squat.

Bench Press 1-1-1-1-1-1-1

Then

Complete for time:

• 150 ball tosses (20/14# to 10/9′)

WOD Notes:  A ball toss is the same as a wallball but without a squat.  A slight bend in the legs is acceptable to create more force on the ball.  Compare bench press to 120402.

Complete for time

• 25 handstand pushups
• 25 hang power cleans (115/75#)
• 25 wallballs (20/14# to 10/9′)
• 25 pullups
• 25 kettlebell swings (70/53#)

Any time you break a set complete 1 rope climb before continuing 0n.

WOD Notes:  The goal for this workout is to complete each exercise unbroken (i.e. try to complete all 25 pull ups without coming off the pull up bar, or all 25 HPC without putting the bar down).  Any time you break a set, you must complete 1 rope climb before continuing on. We will help each athlete choose appropriate scales… but don’t make it too easy! We expect everyone to have to complete at least some rope climbs.

Community Notes:  Happy Birthday Momma Sieller!!!!

Banded Deadlift 10×1 (50% 1RM deadlift)

Then

Complete 5 rounds not for time of:

• 5 zercher deadlifts (20-30% 1RM deadlift)
• 10 V-ups

Community Notes:  Happy Birthday Phil!

“Cindy”

AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

WOD Notes:  This is one of the more famous CrossFit benchmarks and is a great test of muscular endurance.  It will be fun to see how far people have come!  Compare to 110816.

Overhead Squat 1-1-1-1-1-1-1

Then

One arm overhead kettlebell carry – 5 sets

WOD Notes:  One kettlebell carry is taking the kettlebell down the gym in one hand and back in the other. The goal is to work you way up in weight and find the heaviest KB you can carry down and back. Compare overhead squat to 120402.

AMRAP in 4 minutes of:

• Power clean and jerk (135/95# NTE 75% 1RM)

Rest

AMRAP in 4 minutes of:

• Burpee pullups

WOD Notes:  Score will be the number of reps from both WODs added together.  Half the class will begin with clean and jerks and the other half will begin with burpee pullups.

Community Notes: Congrats to Tiana and Miranda for completing their Level 1 CrossFit certifications this weekend!

Dirty Thruster 1-1-1-1-1-1-1

Then 

Complete for time:

• 500m row
• 25 DB clean and thruster (45/25#)

WOD Notes:  Why is the thruster dirty?  Because it needs to be cleaned off the floor!  Compare thruster to 120427.

Mrs. Spence

Complete for time:

• 25 toes to bar
• 50 hand release push ups
• 75 walking lunge steps
• 100 double unders
• 75 sit ups
• 50 deadlifts (135/95# NTE 40% 1RM)
• 25 burpees

WOD Notes:   This is designed to be a short “chipper” style workout and is meant to be finished in under 20 minutes.  As usual, we can scale exercises and number of reps to fit that time domain.  Intensity is the key to fitness so move fast!

Push Press 3-3-3-3-3-3

Then

Handstand work:

• Beginner – 2 minutes total hand stand hold on wall
• Intermediate – 1 minute total hand stand hold on floor
• Advanced – Hand stand walk 30 mats

WOD Notes: Compare push press to 120221.

“Helen”

Compete 3 rounds for time of:

• 400m run
• 21 KB swings (53/35#)
• 12 pullups

WOD Notes:  Compare to 111112.

Partner Interval – AMRAP in 15 minutes of:

• 10 one-arm dumbbell snatch, alternating arms (80/50#)
• 60m shuttle sprint

WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Score is the total number of rounds completed in 15 minutes.

AMRAP in 31 minutes

• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD. Partner #1 will perform the work listed above, while partner #2  runs 400m with a sandbag (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps.

WOD Notes: This WOD was created to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more information on the 31 Heroes Workout and Fundraiser, click HERE. Donations are appreciated and we’ll be set up to accept cash, check, or credit card. Thanks in advance for your support!

Scaling Notes: Partners must share a thruster bar, but can pick any weight they want. Make it challenging! We’ll have several box height options as well. The sub for rope climbs will be 31 pull ups. (Yes, each round!) Bands of all sizes are available.

Schedule Notes: Registration starts at 8:30am, opening announcements at 9:00am, and first WOD heat at 9:20am. Heats will be every 40 minutes until all athletes have completed the WOD. Heats will be filled in the order of athlete arrival.

Anniversary Party Notes:  At 11:30am we’ll roll into our 1 Year Anniversary Celebration! We’ll have a pig, pizza, beer, and snacks for all to enjoy. Stick around after your WOD and celebrate with us!

Max height box jump

Then

Banded front squat (no box, regular stance) 10×2 (50-60% 1RM)

Compare box jump to 120228.

3 rounds for time of:

• 30 (squat) cleans (95/65#)
• 15 ring rows

Community Notes: Happy birthday ICA! If you’re still looking for a partner for Saturday’s 31 Heroes WOD, talk to Nikki or John or check the sign up sheet outside the box. 4 days to go!

Complete for time:

• 10 muscle ups
• 100 push press (75/55#)
• 1 mile run

WOD Notes:  Scale for muscle ups will be jumping muscle ups or 2o pullups and pushups.

Deficit Deadlifts 8×2 (75% 1RM deadlift)

Then

Max weighted pushup

WOD Notes:  The deadlifts will be performed with an athlete’s feet on top of a 45# plate and the bar resting on the floor.  To find a max weighted pushup, we will continually add plates to your shoulder blades until you can no longer complete a push up.  Rest as needed between attempts.

“Annie-einnA”

Complete 50-40-30-20-10-10-20-30-40-50 reps for time of:

• Double unders
• Situps

Front Squat 1-1-1-1-1-1-1

Then

10 hill sprints

WOD Notes:   Compare front squat to 120501.  Which hill you ask?  Oh, wouldn’t you like to know…

Note: Happy Birthday Brendan Dougherty!

Strongman AMRAP

• Tire flips (big/small)
• Rope climbs 
• Keg ground to overhead (135/75#)
• Medball/plate crunches (20 +25# men / 14+15# women)

2 minutes at each station, for 2 full rounds. Rest 30 seconds between stations.

WOD Notes:  A medball/plate crunch consists of doing a crunch with a medball held between your ankles and a plate held above your head.  Tap the two objects together. We picked up this gem at a strongman competition in May. More explanation to come during class!

Community Notes: It’s about time we revamp our playlist, don’t you think? Please help us out!! If you have recommendations for songs you’d love to work out to, leave a comment with the title/musician/etc. The more the better! We’ll download the new tunes and get you a rocking new playlist soon.

Schedule note: Tomorrow we offer classes at 9:30am and a 6:30pm, in addition to the regular 6:15am, 4:30pm, and 5:30pm. Lots of chances to come WOD!

“Kelly”

5 rounds for time of:

• 400m Run
• 30 box jumps (24/20″)
• 30 wallballs (20/14# to 10/9′)

WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 40 minute time cap; please scale accordingly!  A GREAT scale for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls.  Compare to 110912.

Notes:  Today will be the first Tuesday 6:15 a.m. class!

Take 20 minutes to find your 1RM snatch 

Then

1 snatch on the minute for 15 minutes at 85-90% 1RM

WOD Notes: Compare 1RM snatch to 120410.

Schedule Notes: Our 9:30am class starts today!

Complete for time:

• 25 burpees
• 21-15-9 of front squat (125/85#) and pull ups
• 25 burpees

WOD Notes: The workout is a 21-15-9 sandwiched by a 25 burpee buy-in / cash-out. The front squat weight should not exceed 50% of your 1RM front squat.

Schedule Notes: Remember we are adding a 9:30am class to the schedule (on Mondays, Wednesdays, and Fridays) beginning this upcoming Monday! The Tuesday 6:15am and Wednesday 6:30pm also start next week.

Banded box back squat 12×2

Then

Sprint work:  4 x 100m dash

WOD Notes: For the sprints, start at the 400m turn-around and sprint as fast as you can to the 200m turn-around. Walk back to recover, then repeat. These sprints will not be timed but should be 100% efforts.

[youtube http://www.youtube.com/watch?v=924uWscTEd0]

AMRAP in 16 minutes of:

• 15 hang power clean (95/65#, NTE 55% 1RM clean)
• 30 double unders

WOD Notes: Athletes- use a hook grip! Coaches – feel free to assign a burpee penalty. 🙂

Community Notes: On August 4th, after the ICA anniversary party / fundraiser, we (John and Nikki) are having a post-wedding get together at our house, and all ICA members are invited! It’s going to be a pot-luck style gathering, so please bring your favorite food and drinks to share. Show up anytime after 6pm. (Let us know if you plan to attend, and if you need directions!)

With a partner, complete 12 rounds (6 each) of:

• 12 box jumps (24/20″)
• 9 thrusters (95/65#)
• 6 push ups

WOD Notes: This will be an interval style workout in which one partner will complete a full round and then the second partner will complete a full round.   Partners continue alternating until 12 total rounds have been completed. Choose your box jump height and thruster weight appropriately – you should be able to move through these movements FAST!

Split Jerk 1-1-1-1-1-1-1

WOD Notes:  Compare to 120326. Remaining time can be spent working on accessory work of your choice  (pushups, ring dips, ab work etc.) Check out the list hanging by the plastic bins if you need ideas!

Community Notes:  Happy Birthday Mickey!

Deadlift 3-3-3-3-3

Then

50 toes to bar (not for time)

And

5 rope climbs (10 advanced)

WOD Notes:  Deadlifts should be “touch and go”.  Dropping the bar OR resetting your grip at the bottom counts as a failed attempt.  Control the downward motion to help to drill form and keep a tight core. Compare 3RM deadlift to 120303.

Complete 4 rounds for time of:

• 20 unbroken kettlebell swings
• 20 wallballs (20/14#)
• 100m farmer’s carry (25/15# plate each hand)

WOD Notes: KB weight can be anywhere from 18# to 70#; choose the heaviest KB that you can swing 20 times unbroken each round.  If you put the KB down before you hit 20 reps, start back at 0.  The plates on the farmer’s carry should be gripped from the edge (not from the hole in the center or from the bottom!) and can be picked up and dropped off in the warehouse.

Complete for time:

• 400m run
• 100 double unders
• 400m run
• 75 box jumps (24/20″)
• 400m run
• 50 pullups
• 400m run
• 25 overhead squats (65/45#,  NTE 50% 1RM)

Back squat 1-1-1-1-1-1-1

Then 

Tabata KB goblet squat (53/35#) and tabata situps

6-5-4-3-2-1 for time of:

• Bear complex (115/75#)
• Muscle ups