Mobility for week 4/1/13

 Strength

 

15 Minutes to establish 1RM Thruster

 

 

Conditioning

 

4 Rounds

500m Row

ME Hang Power Cleans 95/65

 

*Rest 2 minutes between rounds, score is total hang power cleans *

 

 

 

This Weekend's Schedule:

Saturday, March 30th - Bootcamp Orientation @ 9:00am & 13.4 Open WOD at Crossfit Rife

Sunday, March 31st - EASTER - we will be closed

Enjoy the holiday weekend with your families!!

 

CrossFit Games Open 13.4

  7 minute AMRAP  following the rep scheme below:

 135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

 

For a downloadable PDF click here.

 

 

Strength

 

Front Squats

 

2 Rounds

5,4,3 Reps @ 83%,85%,87%

 

Rest 2 minutes between sets

 

 

Conditioning

 

13 minute AMRAP

 

400m run

9 Overhead squats 115/75

13 Box Jumps 24/20

 

 

*13.4 Released*

Ok guys we have a very similar format to last years 12.5. It is an ascending ladder by 3's with clean and jerks and toes to bar. It's only 7 minutes, so at fundamentals we will talk about strategy and good work:rest management. The main movement we will focus on is toes to bar, getting you guys efficient at the movement along with chaining reps together. Remember guys, this is a free class for members and non-members. So, if you know any of your friends that have wanted to get in a crossfit gym drag them in for a breakdown of 13.4 and a good workout!! See you guys at 6:30pm Thursday night!

 

 

 

 "Nate"

 

As many rounds and reps as possible in 20 minutes of:

 

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53

 

 

 In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

 

Barbell Work

1a) 8x4 Clean Deadlift- Heaviest Possible

1b) 8x2 Hi Hang Clean- Heaviest Possible

Rest 1 minute between exercises

*Note: Clean Deadlift should have a 3 second pause above the knee

Conditioning

7 Rounds

7 Deadlift 225/155

10 Over the Bar Burpee

*3 down 2 to go*

13.3 is in the books!!! I know everyone is glad that one is out of the way, no ones quads like 150 wall balls! Once again the Compound had a lot of people come out to support and compete on Saturday. Keep up the good work guys!! Here is the top 3 from both sides of the house for 13.3:





                 Men                                                                    Women

         1. Ryan Allday-255 reps                             1. Ashley Smashley-216 reps

         2. Ryan Knutson-247 reps                         2. Jackie Shockley-199 reps

         3. Tim Walsh-245                                      3. Nikki Monroe-181 reps                                          

                                                                  

 Strength

 

HBBS : 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

 

 

Skill/Midline

 

10 minutes to practice L-Sits

( 3-4 max effort L-Sits should be performed in this 10 minutes along with practice. This movement should be performed on rings.)

 

WOD

 

15 minute AMRAP

 

5 Shoulder to overhead 185/130

10 Pull-ups

15 Wall  Ball sit-ups 20/14

 

Note: Shoulder to overhead must start with barbell on the ground, not off a rack.

 

 

Mobility

 CrossFit Games Open 13.3

 

 

12 minute AMRAP of:

 

150 Wall Balls 20/14

90 Double-Unders

30 Muscle-Ups

 

 

For a downloadable PDF of the workout click here.

 Strength

 

20 Rep Bench Press

 

 

 

Conditioning

 

6 min AMRAP

10 Toes to Bar

15 Slam Ball 50/30

then

-Rest 3 min-

then

3 min AMRAP

10 Toes to Bar

15 Slam Ball 50/30

 

 

*13.3 has been released. Wall Balls, Wall Balls and more Wall Balls!!!*

Thursday's fundamental class will be effiency tips for the Wall Balls and also strategizing tips to help get you guys get thru all 150! Feel free to ask the fundamental coach for a few tips on the double under too!! So come on out members and non-members to get a head start on 13.3 at Compound Crossfit!!!!

Fundamental class begins at 6:30pm

 

 

"Barraza"

 

Complete as many rounds as possible in 18 minutes of:

Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee Bar Muscle-Up

 

 

 

*Update*

For the next 3 Thursdays, the fundamental class held at 6:30pm, will have the tougher movement in the open workout released that Wednesday. So for example, after 13.1 was released on Wednesday the movement for the fundamental class would be snatches. For 13.2 it would have been efficiency on the box jumps and strategy.  So stay tuned on the compound website because every Wednesday night the movement for the Thursday fundamental class will be released along with the WOD for Thursday. Remember, these classes are always free for current members along with the new members to complete. Every rep counts, so strategy tips from a coach and effiency tips can help you squeeze those extra reps out of a workout!!

If you pre-ordered a zip-up hoodie - they are in!!!  They are $30 each.  Please get with Ryan, Jamie or one of the coaches at the gym to pay and pick up.  Thanks!

 Strength

 

10 Minutes to establish 1RM Split Jerk

 

 

Skill/Midline

 

1a) 3 x ME GHD Sit-Up in 45 seconds

1b) 3 x ME KB Swing in 45 seconds 53/35

1c) 3 x 45 second Handstand Hold

 

*Rest 30 seconds between exercises*

 

 

Conditioning

 

10 Minute AMRAP

 

60 Bar Facing Burpees

30 Overhead Squats 120/80

10 Muscle Ups

 

 

 

** 13.2 is officially done and done!! **

This weekend at Crossfit 757 we almost had a Compounder in every single one of the heats! A lot of us showed up and threw down giving it everything we had. Whether you guys hit your goal this week or not, keep those heads high there are still 3 workouts to continue to prove your fitness. For the remainder of the open, the top 3 Men and Women from that week will be posted every Tuesday for everyone to see!! If you were a few reps shy of getting in that top 3 remember, every single rep counts in this competition. It is a game of inches so make sure you lay it all on the line!

Top 3 Men:                                                Top 3 Women:

 

                           1.) Ryan Knutson- 300 Reps                          1.) Mackenzi Powers- 251 Reps

                           2.) Ryan Allday- 291 Reps                             2.) Aretha Porter- 245 Reps

                           3.) Anthony Briel- 288 Reps                          3.) Nikki Monroe- 244 Reps

 

 

These are the standings for 13.2 here at Compound Crossfit!! Keep training hard and fight for a top 3 spot during 13.3!! 

 

 

 Strength

 

1a) 3x5 Snatch Balance - Heaviest Possible

 

1b) 3x15 Unbroken Front Rack Step Ups - Heaviest Possible

 

*Rest 90-120 seconds between exercises*

 

 

 

Conditioning

 

For Time:

 

400m Run

-then-

3 Rounds

5 Hang Power Cleans 185/130

10 Pull Ups

5 Hang Power Cleans 185/130

30 Double Unders

-then-

400m Run

 

Mobility

 

 

Happy St. Patrick's Day!!! 

 

We will have the following classes on Sunday, March 17th:

 

Fundamentals @ 10:00am

 

Unconventional WOD @ NOON - Free and Open to All!

 

Open 13.2 WOD make-up - if any members registered still need judged or want to do it over - we will be judging at 2:00pm

 

 

 

 CrossFit Games Open 13.2

 

10 Minute AMRAP of:

 

5 Shoulder to overhead 115/75 lbs

10 Deadlift 115/75 lbs

15 Box Jumps 24/20 inch

 

For a downloadable PDF of the workout click here.

 

** Reminder-  The Worldwide Open workouts will be held every Friday for the next 4 weeks. This will be the WOD for everyone that day, however; if you are registered in the Open you will need to attend the 7:00 p.m. Friday night class so you can be judged by a coach and have a valid score. If you want to push your self even harder and achieve things you never thought were possible, sign up in a heat on The Hampton Roads Crossfit Community Facebook page!! There are already 19 Compounders signed up in heats and are waiting for everyone to step up with them!! 1 or 2 reps can be the difference of 100 places. So when your feeling tired and want to stop and catch your breath ask yourself:

 

Is that all you've got.......... Are you sure?????

 Barbell Work

 

 

                 1) 7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.

 

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

 

Conditioning 

 

14 Minute AMRAP of:

 

2 Rope Climbs

14 Wall Balls 20/14

7 Toes To Bar

100M Sprint With Wall Ball

  "Coe"

 

 Ten rounds of:

 

 95 pound Thruster, 10 reps

  Ring push-up, 10 reps

Barbell Work

1 Power Clean every 15 seconds for 7:30 minutes (30 reps)

Notes: Should be heavy, but perfect. Main focus is on good technique

-then-

Conditioning

3 rounds for total reps of:

1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups

 

*Rest 1 minute after each round.

 





 ** First Week Of The 2013 Crossfit Games Open Is In The Books!!!**

This year has already topped our competition season last year. We tipped the scales at 32 Compounders competing and throwing down in the world wide open!!! Whether you did better then you expected or weren't quite satisfied, we still have 4 weeks to prove our fitness. Shoutout to everyone who hit the wod Friday and everyone who showed up on Saturday to workout in front of hundreds. If you didn't make it last Saturday for 13.1 try and make it out for 13.2 held at Crossfit 757. Stay tuned with the Crossfit Games website, the world will know what 13.2 has in store for us Wednesday March 13th at 8:00 pm. Keep training hard throughout the whole Open season Compounders!!

 

Strength

1a) Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press @ 70% – rest 60 sec.

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m

MOBILITY 

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

There will be an Unconventional WOD this Sunday, March 10th and next Sunday, March 17th - both at NOON - these will be the same as the normal Saturday Unconventional WODs - Open to ALL!!

 

REMINDER - Saturday classes are cancelled from March 9th through April 6th.

 

 

WOD

7 rounds for total HSPU of:

2 minutes to complete-

Row 20 Calories
12 Lateral Box Jumps 20″
ME HSPU

*Rest 1 minute after each round.

Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

Enlarge image

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Few updates on Schedule during Open - March 6th-April 7th:

 

All Saturday classes during those 5 weeks will be cancelled including Yoga, Unconventional WOD and Fundamentals

 

**Fundamentals - there will be a fundamentals class on each Sunday during these 5 weeks at 10:00am to replace the Saturday class during this time - Tuesday and Thursday fundamentals will not change
**Unconventional WOD - there will be some Sunday Unconventional WODs added during these 5 weeks - check website for any updates/additions
**Yoga - there may be some Sunday classes added during these 5 weeks - check website for any added classes

Barbell Work

1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO

Strength

1) HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

Barbell Work

1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

Skill/Midline

1a) 3XME TTB – rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 rounds for total working time of:

Run 400m
25 Wall Balls 20/14#

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

 2a and 2b are for advanced athletes only

MOBILITY 

Couple announcements:

***There will be Yoga with Mary this Saturday morning (March 2nd) at 8:45am - bring your own mat and bring a friend - cost for non-members is only $7.00!! Then stay for the unconventional at 10:00am - as always free to all!

***Fundamentals classes - during the 5 weeks of the Open - the Saturday classes will be switched to Sundays at 10:00am - this will run from March 9th thru April 7th - then they will go back to Saturday mornings at 8:30am as normal... No change in Tuesday or Thursday fundamentals class times - Tuesday is 4:30pm and Thursday is 6:30pm...