Saturday 8.15.15 Competitor WOD
1RM Oly Variation Warm-up 5×3 Snatch Balance **moderate weight Strength Snatch (1RM from 2″ deficit) WOD “Thats my Jam!” Teams of 2 AMRAP 5 min. Max 100m sprints AMRAP 5 min. Max Bench Press (115,75) AMRAP 5 min. Max Cal Row AMRAP 5 min. Max T2B or Sit Ups (x2) AMRAP 5 min. Max Clean & […]
8.14.15 Box Brief
Soda companies spend generously to convince researchers and health professionals not to worry about health effects from sugary drinks Studies partially funded by Coca-Cola don’t tend to find that drinking soda is a cause of obesity. Studies they don’t fund find otherwise. Photograph: Dylan Martinez/REUTERS @marionnestle These days, you almost have to feel sorry for […]
Friday 8.14.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 30 spots available! Email Jacy@CrossFitMainLine.com to reserve your spot Max Effort Upper Strength Sumo Deadlift High Pull (1RM – Less than 10 reps past 50% ) WOD “Half Baked” 4 Rounds 20 Wall Balls (20,14) Cal Assault Bike (16,14) 200m Run Forward 200m Run Backward $ Out […]
Friday 8.14.15 Competitor WOD
Max Effort Upper Strength Sumo Deadlift High Pull (1RM – Less than 10 reps past 50% ) WOD “Half Baked” 4 Rounds 20 Wall Balls (20,14) Cal Assault Bike (16,14) 200m Run Forward 200m Run Backward Special Strength 3 x Max Reps Strict Press (75,55) Special Strength 4×8 Barbell Bent Over Row Special Strength 4RM Ring […]
8.14.15 WOD NOTES
Max Effort Upper Mobility: 6min Use double LAX balls instead of foam roller. Coach Athletes through the Box Breathing for 6min. Coach “Breath in 1,2,3,4. Breath out 1,2,3,4” x10 breaths then move slowly down the T spine. To begin have Athletes put arms across chest. Coach them to grab MBs or number plates if needed. 0:00-2:50 http://www.mobilitywod.com/daily/friday-august-7th-2015/ […]
Thursday 8.13.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Email Jacy@CrossFitMainLine.com to attend Dynamic Effort Lower Strength Deadlift (6×3 @ 75% 1RM) **Do not touch and go, control eccentric and concentric motions WOD “Chunky Monkey” 30-20-10 OHS (95,65) DB Snatches (60,45)(L+R+2) $ Out 3 Rounds Plank – 1 Min. Flat + 30 Sec. Each Side
Thursday 8.13.15 Competitor WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Email Jacy@CrossFitMainLine.com to reserve your spot Dynamic Effort Lower Strength Deadlift (6×3 @ 75% 1RM) **Do not touch and go, control eccentric and concentric motions WOD “Chunky Monkey” 30-20-10 OHS (95,65) DB Snatches (60,45)(L+R+2) Special Strength 3×20 Russian KB Swings, Banded (70,55) Special Strength 3×10 Band Assisted Inverse […]
8.13.15 WOD NOTES
Dynamic Effort Lower Mobility: 6min 3min each side, hamstring flossing 9:05 – 9:50 http://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/ **we will repeat this mobility the next 3 weeks. Goal is to sit the femur into the hip socket, creating greater hip flexion for a better deadlift set up. Dynamic Warm Up: 5min Strength: 15min Deadlift (6×3 @ 75% 1RM) **Do not touch […]
Wednesday 8.12.15 WOD
Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]
8.12.15 WOD NOTES
Explosive Strength On a typical explosive strength day we would program in olympic lifting skill work in addition to a WOD. Today we will only complete the below WOD due to its complex nature and high volumes. Mobility: 8min. Coaches Choice, banded overhead and front rack bully. Spend all your time today on the rig. […]
