CrossFit I35 WOD 7-30-14

STRENGTH/SKILL: Bench Press 1st set: 3 @70% 2nd set: 3@80% 3rd set: AMrepsAP @90% (but not to failure… you should have one rep left in the tank) MAIN WOD: 3 RFT: 10 weighted box step ups 24-20kg for men and 16-12kg for women 10 ring dips 10 toes to bar BUYOUT: 4×12 triceps press with…

CrossFit I35 WOD 7-28-14

STRENGTH/SKILL: Squat (high bar): Set 1: 3 @70% Set 2: 3@80% Set 3: AMRepsAP @90% ** DO NOT go to failure. Last rep should be successful but difficult. You should have one more rep in the tank when you do this scheme properly. MAIN WOD: 20 weighted pistols 16 chest to bar pull ups 14…

Kettlebell WOD 07/26/14

Many of you have heard me call out to brace your abs like you’re getting ready to take a punch to the gut.  The more common “ab” cue is to suck your belly button in….  check out this article on why bracing is a better technique:  http://breakingmuscle.com/mobility-recovery/how-are-we-still-getting-it-wrong-abdominal-hollowing-vs-bracing   Warmup: Farmer’s Carries Racked Carries OH Carries…

CrossFit I35 WOD 7-24-14

STRENGTH/SKILL Jerk from the racks 12×1 @70% of 1RM MAIN WOD 5 RFT: 10 jumping back squat 75/55 10 bar facing burpees BUYOUT Straight Leg GHD 4×20 Barbell Club 3 position power clean 8 sets @ 65% Clean and Jerk 10 singles @ 75% Pulls.  5 pulls/ 5 dead lifts/ 5 romanian dead lifts  90%…

Kettlebell WOD 07/24/14

Here is a great article on how to refine your kettlebell snatch:  http://breakingmuscle.com/kettlebells/how-to-build-a-super-solid-kettlebell-snatch-and-avoid-the-dreaded-smack Warmup: 3 TGUs each side 3 Arm Bars each side StrongFirst – Double Bell Complex – 5x: 5 Push Presses 5 Jerks 5 Rows Rest 1 minute Workout:  9 minute KB Complex From Hell: One Arm Swing (:30L :30R) High Pull (:30L…