Today was all about working the mid-line (Crossfit for abs). Our strength session hit heavy deadlifts in combination with L-holds. Every class seriously impressed with their ability to hold the L position on the bar! The workout was a test in mental toughness with fast light deadlifts coupled with :30 plank holds! The last few rounds got nasty! Try this one if you ever get a chance!

Skill
Deadlift 5×3
(3 singles every :90 seconds)
Then accumulate as much time as possible in an L-hold in 7 minutes
Elite- 2:00

WOD
For time
10 Rounds
10 Deadlifts 135/95
:30 L-hold
* Scale up options wear a 20 lbs vest
* Deadlift using body weight

Today’s workout focused on the overhead squat. This movement is great for developing shoulder, core, and shoulder strength as well as flexibility! Pair with running and pull-ups you have balanced total body workout that tests strength, muscular endurance and stamina!

Skill
Overhead squat
5-3-1-1-1

WOD
For time
Run 400m
21 Overhead squats
21 Pull-ups
Run 300m
15 Overhead squats
15 Pull-ups
Run 200
9 Overhead squats
9 Pull-ups

Today we attacked a simple but extremely effective mainsite WOD 3 Rounds of 15 hang cleans at 135/85 and 15 burpees. This sprint workout is an amazing test of “explosive endurance,” moving quickly and exploding over and over for 3-6 minutes at a high heart rate. Its important to remember how to sprint and moving quickly in a workout, this transfers in to so much of what we do.

Skill
10 Minutes Alternate between
Hang power cleans on the minute
5-4-3-2-1 (Odd minutes 5- minute 1, 4- minute 3….)
and
Handstand push-ups
Fixed at 7-5 or 3 per round (even minutes 5 handstand push-ups- minute 2 , then 5 handstand pushups- minute 4…)

WOD
3 Rounds
15 Hand power cleans 135/85
15 Burpees

We packed the gym this morning with some high intensity and energy. The group pushed hard through a mentally tough WOD with intervals and mid-line core stabilization. Intervals are a great way to build explosiveness and stamina needed to push through some of the longer CrossFit workouts you will encounter.

SKILL
Double KB cleans

WOD
2 rounds
1:30 on/ :45 sec off
Burpee Box Jump
Double KB Clean
O.H. Walking Lunges (45/25)
Donkey Kicks

Todays workout was titled “Grip and Pull!” Athletes were given a day off the clock to focus on quality, strength and sharp technique on each movement. Each individual could set their own rep scheme and attack the reps in various way. There was no wrong way to go about attacking this as long as the work got done with high quality reps

WOD
40 Minutes to complete
120 calories rowing
80 Pull-ups (weighted, strict, kipping, band depending on skill level)
40 Deadlifts (elite 345/225 adv 275/185 Int 225/135, novice 185/115)
ex 10 rounds (12 cal row, 8- strict pull-ups, 4- 275 deadlift)

From April 20, 2012

Today we attacked just simple CrossFit movements. It is so fun to coach and watch athletes learn how to climb the rope, then immediately do it over and over again fatigued in a WOD. This workout kept everyone at all levels moving the entire duration. Once again, the movement that we tend to overlook is the double-unders, DON’T let this movement be the reason you are not finishing workout’s Rx. Great day to be at Rogue!!

WOD
7 Rounds
1- rope climbs (13′)
10- Wallball
15- KB Swing
20- Double Unders

Today’s workout focused on Olympic Weightlifting technique and catching the bar high in a power position. Most Crossfit workouts call for multiple receptions at moderate loads with little or no rest between lifts. Catching the bar high saves athletes legs throughout a workout, and is the fastest way to complete most workouts that call for high rep olympic lifts. Some Olympic weightlifting purist might cringe at the concept but moving dynamically with technique with a high heart rate can be a great way to increase overall fitness and athleticism.

Skill
10 Rounds
1 Power snatch every :45 Seconds
then
1 Power clean and push jerk every :45 seconds

WOD
As many rounds as possible in 10 minutes
10 Power snatches
10 Power clean and jerks
* Score load and rounds
Jamie Byrum- 2+13 (165)

Todays workout was a crossfit version of a mini triathlon! A short rowing piece, burpees, and long sprint combined for a spicy little combination! Being efficient with each movement, strategy, and overall conditioning all came into play on this fun workout.

Skill
12 Minutes
75-Ring Dips
* complete in as few sets as possible in 12 minutes

WOD
For time
Row 1000m
50 Burpees
Run 1000m

Today’s workout will put some meat on your bones! Our strength session was a tough barbell complex that moved large loads over long distances quickly over and over! The WOD that followed was a brutal but simplistic couplet of back squats and pull-ups that had athletes battling to move weight and get their chin over the bar after the first round! When the dust settled everyones arms and legs were burning and full of lactic acid! Great work in all of our classes today!

Skill
15 Minutes
5 sets of the complex
1 Deadlift
3 Hang Power cleans
1 Push press/ jerk
3 Back squats
1 Push press/jerk
3 Hang power cleans
* Increase weight each set

WOD
3 Rounds
20 Back squats 135/95
20 Pull-ups

From April 7, 2012

Games season is in full swing and you could literally feel the focus and intensity in the gym as our Team and Individual athletes tackled regional workout #3, and #4. It was a solid first run today with with some room to tighten up! The class had a equally focused performance with a clean and jerk session followed by 2008 Crossfit Games final WOD “Heavy Grace”! Kelsy Soderstorm put on a great performance completing the workout as prescribed with 100lbs!

Skill
Every Minute on the minute for 15 Minutes
1- Clean and Jerk

WOD
2008 Crossfit Games Final Event
155 pound Squat Clean and Jerk, 30 reps (100 pounds for women) The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

*****Saturday 10am Open gym is closed to regional competitors until further notice*****