Window Time!!!
June 8, 2015

Window Time!!!

6min Window

200 Double-unders

Max reps Front squat 195/125

-Rest 2min-

6min Window

100 Wall ball shots 20/14

Max reps Shoulder to overhead 155/105

-Rest 2min-

6min Window

50 Hspu

Max reps Overhead Squats 135/85

*Double-under masters challenge. Each break 3 Burpees

Block Strength

Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

Block CrossFit No Comments
June 6, 2015

5 Rounds

9 Hang Power cleans 105/75

11 Wall ball sit-ups 20/14

9 Shoulder to Overhead 105/75

11 Wall ball shots 20/14

9 Kb Swings 70/44

Odd Rounds: Run 100m w/Kb

Even Rounds: Run 250m

Block CrossFit No Comments
June 5, 2015

21min Amrap

W/Partner

2 Rounds (Each/Alternating)

5 Pull-ups (Rx+C2b)

6 Squat Clean 85/55

5 Slam balls 50/30

Tag Partner

*Partner holds in wall sit

Then

100m Farmer carry 70/44

Block Strength

For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

B.
Take 15-20 minutes to find your 1-RM Snatch

 

Block CrossFit No Comments
June 4, 2015

Redline!!!

12 Rounds

90sec On/90sec Rest

3 Thrusters 125/85 (Rx+ 155/105)

Shuttle Sprint

Round 1: Hspu (Rx+ Strict Hspu)

Round 2: Double-unders

Round 3: Toes 2 bar

Block Strength/Recovery Day
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

 

Block CrossFit No Comments
June 3, 2015

Food Safety!

Food Safety

Did you know that one in six Americans get sick from food-borne illness each year? There are a lot of myths about what is “safe” to do as far as food handling and preparation, especially at home. Hand washing, cooking food to appropriate temperatures and storing food properly are critical in preventing the spread of bacteria that grow in food. Here are some tips for proper food safety.

First, you should ALWAYS wash your hands prior to eating and preparing food. That means washing hands after your WOD, before you have your post workout shake or snack. You do have something to eat post workout right?

Washing hands the right way can stop the spread of illness-causing bacteria. Wet hands under running water, lather and scrub them well for at least 20 seconds. That includes scrubbing the back of your hands, between fingers and underneath finger nails. Rinse hands and dry them with a clean towel or air dryer.

  • Avoid cross-contamination. When preparing food, it’s important to use clean surfaces and utensils. Use separate cutting boards for meat, fish and poultry and produce.
  • Cook food to appropriate temperatures. Use a food thermometer to ensure food has reached a temperature high enough to kill harmful bacteria.
    • Meat and poultry         165 degrees
    • Fish needs                     145 degrees
    • Eggs                                160 (until yolk and white are firm)
    • Reheated leftovers       165 degrees
  • Store & refrigerate foods properly. This includes refrigerating or freezing perishable foods within 2 hours of preparation to stop the growth of bacteria which can thrive at room temperature. Don’t let food sit out to cool after preparation. Pack it up and store it relatively quickly to keep it safe.

Refrigerator temperature should be between 32-40 degrees and freezers should be below 0 degrees.

NEVER thaw or marinate foods on the counter! Ever! Bacteria multiply quickly at room temperature and it’s best to allow foods to thaw in the refrigerator. Keep meats on a bottom shelf in the refrigerator when storing them so they don’t accidentally drip onto other foods.

  • Toss leftovers and expired food. Most food that’s been cooked can last for about 3-5 days in the refrigerator. After that, it’s a good idea to toss it because perishable foods spoil quickly and can be growing bacteria even if they haven’t begun to smell bad or show visible signs of spoilage. Many items can be frozen even after they’ve been cooked.
  • Periodically check expiration dates on condiments and other items like spices or dry goods that need to be replaced less frequently. If they’re expired, toss them. The cost of replacing an item is insignificant compared to the risk one takes of getting food poisoning. When in doubt, throw it out!

Sources:

  1. www.foodsafety.gov
  2. www.homefoodsafety.org
Caitlin McKee No Comments

The 44’s

22 Pistols

22 Box jump overs 24/20

22 Sdlhp 70/44

22 Front Squats 135/95

44 Ring dips

Skill: Split Jerk 4/4/4/4/4

Block Strength

Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK

Block CrossFit No Comments
June 2, 2015

4 Rounds

Overhead plate carry (45)
20 Plate G2O (45)
9 Burpee Pull-ups
*Rx+ 5 Burpee Ring Muscle-up

Core Tabata: Hollow rocks/plank hold/Toes 2 posts

Block Strength

Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s heaviest single.
Take 20 minutes to build to today’s heaviest…
Clean x 1 rep

Block CrossFit No Comments
June 1, 2015

17min Amrap

4 Overhead squats 165/105

12 Wall ball shots

4 Clean and Jerk 165/105

Run 200m

Skill/Jerk week: Push Jerk 3/3/3/3/3 (Pause 2sec in bottom of dip)

Block Strength

Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

 

Block CrossFit No Comments
Recent Comments