Friday – 103114

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Chris C. practicing barbell Turkish get-ups.

Warm-up
3 rounds not for time:
200 meter run
10 PVC shoulder dislocates
8 Walking lunge hip flexor stretches
6 Goblet mobility squats

Workout of the Day
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post your scores to the Whiteboard.

Thursday – 103014

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New member Mikie working on her L-hang.

Strength
Push press + Push jerk + Split Jerk
Find your 1 rep max.
Work your way up to your 1 RM push press.  When reached, switch to push jerk and find 1 RM push jerk.  Once that is reached, switch to split jerk and find 1 RM split jerk.

Workout of the Day
For total time and double unders:
2 rounds
7 Power Cleans (205/143)
14 Handstand Pushups
3:00 AMRAP Double Unders
2 Rounds
7 Power Cleans
14 Handstand Pushups

Post your scores to the Whiteboard.

Wednesday – 102914

ryan at iron curtain

Ryan during the max hang clean event at the Iron Curtain.

Injury Prevention
Mobilize front rack position, 3 minutes on each arm. Then:
3 rounds for quality:
4 Turkish get-ups (2 on each arm)
10 Kettlebell bent over rows with a one second pause at top
10 Barbell good mornings with weight (goal here is get a good stretch, not heavy load)

Workout of the Day
EMOM for 20 minutes:
Minute 1: Assault Bike
Minute 2: Strict Burpees
Minute 3: Strict pull-ups
Minute 4: 10 Meter shuttle run

The goal for this EMOM is to keep moving, but at a good pace. This is not scored. That does not mean we aren’t sweating at the end of this. Pacing is the key here. Consider this active recovery with some built in gymnastics. At no point during this EMOM should you go so hard you need to stop and rest. If you can’t do pull-ups, you will do hard jumping pull-ups so as not to waste any time getting into or out of a band.

You may also make up a WOD you missed or work on weaknesses.

Tuesday – 102814

Angie completed the Lake Nona Half Marathon this weekend 15:51 faster than her last half back in April! Congrats on your huge PR Angie!

Angie completed the Lake Nona Half Marathon last weekend with a 15:51 PR! Congrats Angie!!

Workout of the Day
For time:
50 Calories on rower
40 Kettlebell swings (53/35) Rx+(70/53)
30 Toes to bar
20 Front rack lunges (115/73) Rx+ (135/93)
10 Snatches
1 mile run
10 Snatches
20 Front rack lunges
30 Toes to bar
40 Kettlebell swings
50 Calories on rower

Post your scores to the Whiteboard.

Monday – 102714

IC photo

The eX Men had a great day at the Iron Curtain!  Three of our competitors landed on the podium this year.

Iron Curtain results:

  1. Coach Brittani placed 1st in Women’s RTG.
  2. Paul placed 3rd in men’s RTG.
  3. Malcolm, a week after placing 3rd at another local comp, took 2nd in men’s Rx only 1 point out of 1st.
  4. Lucien took 4th in men’s RTG.
  5. Keith finished 4th in men’s Rx, just two points out of 3rd place.
  6. Kevin, in his first CF competition, placed 6th in men’s scaled.
  7. Ryan in his first competition after a long break, placed 15th in men’s Rx.
  8. Stefan, who trained with us over the summer and came back from UF to compete, placed 17th in men’s Rx.

Strength
Front Squat
Find your 5 rep max.

Workout of the Day
5 rounds:
AMRAP in 3 minutes:
3 Squat cleans (185/133)
6 Muscle-ups
9 Box jumps (24/20)
Rest one minute

Post your scores to the Whiteboard.