Thursday – 121516

#tbt to the Christmas party and trying to get all the dogs to sit still for just one second!  As typical with most CrossFit gyms, we absolutely love dogs, they always welcome at eXalted and that is never going to change.

Olympic
Hang Clean
Find your 3 rep max.
These will be done from high hang, or power position.  You are not allowed to drop the bar for today.

Workout of the Day
AMRAP in 15 minutes:
5 muscle-ups
10 box jump overs (24/20)
5 shoulder to overhead (185/133)

As usual, scale the amount of muscle-ups as needed.  If you can’t do muscle-ups, you will do 5 ring pull-ups and 5 hand release push-ups instead.  The shoulder to overhead should be quite heavy, but you should be able to hit all 5 without dropping the bar in the earlier rounds.

Post your scores to the Whiteboard.

Wednesday – 121416

Billy PR’d his shirt. . .again. Never gets old. “If squats were easy, they would be called your mom.”

Workout of the Day
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

Weakness!
Ask you and you shall receive. Post “Nancy” will be time to work on some skills. Have a coach go through the snatch with you, learn some muscle-up progressions, practice kipping your handstand push-ups, learn to rope climb. . .etc!

Post your scores to the Whiteboard.

Tuesday – 121316

YouTube Preview Image
Two to three years ago, Lucie Hobart smoked, could not run 200 meters, could not do a pull-up, and overall did not really exercise.  Now, at 56 years old she weighs the same as she did in her 20’s and in the best shape of her life.  Even better she says, if she continues doing CrossFit, she will be fitter at 60 than she is now.  If you are in the same boat or feel you are too “old” to get started, do yourself a favor and watch this video.

EMOM
EMOM for 12 minutes:
Every odd minute, perform 6 deadlifts.
Every even minute, perform AMRAP of strict handstand push-ups.

The deadlifts should definitely hurt.  They can be touch and go, but no excessive bouncing.  I will not accept pulling and dropping the bar 6 times.  If you feel you have to do that, you need work on your deadlift form.  Work your way up in weight if possible.  The weight will be recorded.  You should have a weight on there that is definitely heavier than any weight you have done in a WOD before.  If you can’t do handstand push-ups, I want you getting inverted.  Whether that means you kick up and practice holding or wall walking up, that’s what I want you to do.  If that’s the case, you get “PRAC” for practice written as your score for your HSPU.

Workout of the Day
3 rounds for time:
50 Abmat sit-ups
15 Squat cleans (155/108)
100 Double-unders

This workout is capped at 20 minutes.

Post your scores to the Whiteboard.

Monday – 121216

Another new member Sean working on his overhead mobility. This is a good one AS LONG as you stay tight in your midline and let the ball do the work.

Warm-up
On your own, run 800 meters, then 3 rounds NOT for time:
10 I’s, Y’s, and T’s with plates, thumbs up whole time
10 empty bar good mornings
8 pull-up retractions
6 goblet mobility squat with counter weight extended far out in front of you

Workout of the Day
EMOM for 20 minutes:
Every odd minute, perform 1 round of chest-to-bar “Cindy”
Every even minute, perform AMRAP clean and jerks (135/93)

Your score is how many clean and jerks you get.  Notice that says CHEST-TO-BAR!  Other than that, it is a normal round of Cindy.  Scale the push-ups so you can get through them, I don’t want you getting caught not finishing the round of Cindy because you are trying to do Rx push-ups when you probably shouldn’t be.  Once you finish one round, rest the remainder of the minute.  The clean and jerk weight should be relatively light, a weight you can do touch and go reps with.  Go hard and put those reps on on that last minute of clean and jerks because after that you are done!

Post your scores to the Whiteboard.

Friday – 120916

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Welcome Adriana and her two kids, Jo and Nadeem who are two of Big D’s lifters.

Strength
Shoulder Press
Find your 1 rep max.
then
Perform AMRAP of shoulder press in 5 minutes at 65% of just attained 1RM.

You have 15 minutes to establish a 1RM shoulder press.  Immediately after, you will perform AMRAP of shoulder press in 5 minutes at 65% of just attained 1RM.  This will be done from the ground.

Workout of the Day
800 meter run
60 walking goblet lunges (53/35)
40 snatches (75/53)
60 walking goblet lunges (53/35)
800 meter run

You are capped at 20 minutes unless you are on the run.  The lunges are total, not each leg.  Snatches should be very light.

Post your scores to the Whiteboard.