patrick shaw tries grace crossfit

CrossFit I35 WOD 10/13/14

Only 12 more days until the CrossFit total party.  Please invite all of your friends and share the event on Facebook. Strength/Skill Every 1 min for 10 mins: 3 Hang Squat Cleans, 75% 1RM Perform each set unbroken without putting the bar down. Then: Heavy Grace 30 Clean and Jerks* 155/115 *Usually the lack of…

CrossFit I35 WOD 10/11/14

Unlike the photo of Linda Evangelista, this isn’t going to be pretty. Happy Saturday! Linda: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5x your body weight Bench Press @ your body weight Clean @ 75% of your body weight These are done as triplets, so the rep scheme would be 10 deadlifts, 10 bench press and 10 cleans, then…

CrossFit I35 WOD 10/9/14

STRENGTH: 3 sets of 5 reps of Bench Press @80% Rest 90 seconds between each set Weighted Pull Ups 3×5 METCON: Jeremy 21-15-9 Overhead Squats 95/65 Burpees Death by 10 Meters** ** Sprint 10 meters during the 1st minute. Sprint 20 meters in the second minute, 30 meters in the third minute, etc etc. Until…

CrossFit I35 WOD 10/8/14

STRENGTH: 4 sets of 5 reps of Pause Back Squats Strict 3-second pause at the bottom with minimal pause for breath at the top Rest 90 seconds between each set METCON: 4 Rounds: Max effort reps of Handstand Push Ups Max effort reps of Clean & Jerk (185/125) Rest 1 minute between each set BUYOUT:…

CrossFit I35 WOD 10/6/14

STRENGTH: 6 sets of 3 reps of pause squats with a strict 3-second pause at the very bottom of the squat Use the heaviest weight possible for each set METCON: 12 Chest to Bar Pull Ups 24 Overhead Squats (115/75) 50 Russian kettlebell swings (32kg/24kg) 24 Overhead Squats (115/75) 12 Chest to Bar Pull Ups…

CrossFit I35 WOD 10/6/14

Remember the CrossFit total and party is October 24th starting at 5:00 pm.  Food drink and karaoke to follow lifting. The workouts will be different and work different lifts on different days then you are used to.  I trust that a little shock and awe will give those of you who aren’t excited about their…

CrossFit I35 WOD 10/4/14

Press 5 @ 75% 3 @ 85% 1+ @ 95% Then working in teams of one male and one female perform the following: 100 Back Squats 95/65 50 Shoulder To Overheads 95/65 100 Front Squats 95/65 50 Pull-ups 100 Overhead Squats 95/65 Reps are to be split evenly between the male and female athlete.  However in order for…