6 Wall ball shots 20/14
6 Power cleans 115/75
6 Box jump overs 30/24
6 Sdlhp 70/53
6 Bar hop burpees
6 Wall ball shots 20/14
6 Power cleans 115/75
6 Box jump overs 30/24
6 Sdlhp 70/53
6 Bar hop burpees
3 rounds w/partner
10 Hspu
20 Knees to elbow
30 Ring dips (advanced muscle up height on rings)
40 Air squats
50 DB push press 35/25
100m Overhead plate carry
Block Strength/Active Recovery Day
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
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.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
Last week I posted a few tips for healthy holiday eating on our Block CF blog http://blockcrossfit.com/2014/11/tips-for-healthy-holiday-eating/. The suggestions in that post apply to all holidays. However, I wanted to give some special attention to Thanksgiving because it is the “eating” holiday and many cross fitters have a healthy appetite. The average person consumes 3000-4500 calories at Thanksgiving dinner and there are approximately 230g of fat on one Thanksgiving plate!
Here are some ideas for creating a “lighter” plate:
Don’t forget to do a pre-dinner workout (the box will be open) or a post-dinner walk. Exercise is the best thing you can do if you plan to eat more than usual.
16 Double-unders
4 Shoulder to overhead 135/95
16 Sit-ups
4 Power snatch 135/95
*Every 3min sprint 100m
Skill: Front squat 3/3/3/3/3 pause for 3sec in bottom
Block Strength
Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
20 Power cleans (70% of 1rm thruster)
Rest 1min
5 Rounds
8 One legged squats (alt)
6 Burpee box jumps
Rest 1min
20 Thrusters (70% of 1rm thruster)
Skill/Core tabata: Hollow rocks/R-twists/Plank hold
Block Strength
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Alternating Pistols with 16/24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
Three sets of:
Bench Press x 10 reps
Rest as needed
Single-Arm DB Row x 10 reps @ 2111
Rest as needed
7 Front squat 95/65
1 Rope climb (15ft) scale :5 jumping pull-ups
7 Hang power cleans 95/65
1 Rope climb (15ft) scale: 5 jumping pull-ups
7 Wall ball shots 20/14
Run 150m w/med ball
Block Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
5 Rounds
11 Squat cleans 145/105
22 KB swings 53/35
14 Deadlifts 145/105
Run 100m
Spinach, Pomegranate, Walnut & Feta Salad
(Serves 4)
This salad is colorful and nutrient-packed. It can be easily prepared ahead of time and eaten as a side for lunch or dinner or as a main course with a serving of lean protein.
Ingredients:
Instructions:
Cut avocado into small cubes, peel pomegranate and separate arils. Place spinach in a salad bowl and top with nuts, feta, pomegranate and avocado. Toss with dressing and serve.
Nutrition Information (1 serving): 295 calories, 24g fat, 15g carbohydrates, 7g sugar, 8g protein, 5g fiber
Recipe adapted from www.allrecipes.com
80 KB Snatches 53/35 (w/partner)
Sled push
70 Wall ball shots 20/14 (w/partner)
Sled push
60 Plate G2O 45 (w/partner)
Sled push
50 Wall ball sit-ups (w/partner)
Sled push
40 Overhead walking lunges (w/partner)
Sled push
30 HSPU (w/partner) scale: seated db press
*Rest/transition 1min after sled push
Block Strength
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%
Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second.
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