3/28/15 “15.GFY”

Updates/Reminders:

  • No Barbellas tomorrow
  • 11-2 Mobility Doc Workshop

30 Minute Time Clock (complete with a partner)

:15 on deadlifts 225/155

:15 off

@10 minute mark

:15 lateral burpees

:15 off

@20 minute mark

:15 power snatch 135/95

:15 off

score = total reps

Each individual works for :15 then rests for :15 then works for :15 then rests until your partner goes.  1 minute increments :30 of total work

 

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3/27/15 “15.5″

WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

 

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3/26/15 “Profiled”

wall balls

wall balls

 

Conditioning:

24 minute EMOM

Minute 1- 2 Squat Cleans  225/135

Minute 2-  8 KBS  70/55

Minute 3-  12 hand release push-ups

Our LAST Friday Night Lights for the OPEN will be held this Friday at SMCF.  Team shirts and tanks are in, so be sure to pick yours up, check your name off the list, pay up, and rock your team’s shirt this Friday!  DJ Dynamite will be rockin’ out.  Even if you’re not participating in the Open, come out and cheer on your fellow athletes!

Also, our fantastic massage therapist, Kinsey, is scheduling massage appointments from 4:00pm to 9:45pm.  Set yours up to get loose before your workout or to unwind after.

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3/25/15 “Low And Go”

Jacki and Jess

Jacki and Jess

Strength:

Deadlift

5×5 @ 70%

Conditioning:

2x18ft plate pushes 25#/bear crawls
20 double unders/40 singles
*18 ft = length of 3 mats then turn around and come back
*stay very low on these and load your posterior chain

Core:

3×15 paralette pass throughs
1 = up and back

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3/24/15 “All That Remains”

Linda

Linda

Strength:

Muscle Snatch
3×2 @ 50%
2×2 @ 55%
2×2 @ 60%

* based off of 1 rep max power snatch
* please focus on using your hips

Conditioning:
30 Calorie row
20 Thrusters 95/65
10 Burpee box jumps 24/20

2 minute rest
30 Calorie row
20 Thrusters 115/85
10 Burpee box jumps 24/20

2 minute rest
30 Calorie row
20 Thrusters 135/105
10 Burpee box jumps 24/20

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