Hey Team,
I just want to start by thanking all of you for your hard work and time you have been putting in to make Team Capstone better. We have a phenomenal group of awesome, dedicated, hard workers. I cannot tell you how much fun it has been for me to get to know each of you, watch you improve and get excited, and of course, train along side you!
Having said that, there are some things I would like to touch on here, so that we can go into the New Year with a fire under our butts and a focus on preparation. We have had a lot of interest in our Team around the gym, and because of that we have doubled in size within the last few months. That is a great thing! However, I want this Team to remain something that is taken seriously.
I am perfectly fine with anyone doing our WODs and posting their times, but in order to go and compete with Team Capstone it will take more than occasional stellar times. There are some issues that could potentially cause drama on which I would like to give my two cents.
Issue #1:
Cherry Picking. This will not fly. Affiliate WODs are programmed for a reason and every one has it’s own purpose. We are a good group, but we have definite weaknesses. If you are skipping workouts because you are not good at the movements or do not like the movements, your chances of competing with the Team are dramatically decreased. We need to see an active effort to improve from everyone each day.
Issue #2:
Cheating. A very obvious “no no.” If you are cutting reps or lying about rounds, I cannot take you seriously and you will not compete with the Team.
Issue #3:
Quitting. This is just as bad as cheating. If you quit, you are not doing the work, and you cannot represent Capstone CrossFit.
Issue #4:
Avoiding weaknesses. This goes along with “cherry picking.” We are starting the individual warm-ups in January (feel free to start sooner). You will be held accountable for doing your warm-up everyday. If you have not e-mailed me your list of weaknesses, go ahead and send it to steven@capstonecrossfit.com. I need them as soon as possible. Little things like this can make a huge difference!
Issue #5:
Live CrossFit. This issue is about the things you are doing outside of the gym to make yourself better. Competition is not for those who say, “Yeah, I like CrossFit alright. It has good workouts. The people are cool.” Competition is for those who want to be the best, just like any other sport. Now, fitness is your sport. We need to be eating for performance, drinking for performance, sleeping for performance, and taking care of ourselves in other ways (i.e. ice, stretch, foam roll, etc).
Issue #6:
Gossip. This can be extremely harmful to the camaraderie of our Team. If you have a problem with someone, confront him or her in person, one-on-one; otherwise, don’t talk about it.
For the most part, these issues have not been issues. I just don’t want to wait until they are a problem. If you are guilty of any of these, I don’t want you to think it is too late to fix it. 2011 is a new year! Let’s all hit it hard and look forward to a fun competition season!
I love all of you! Can’t wait to WOD with you when I get back in town :)
Steven
P.S. – During the Holiday season, much of our competition may be taking it easy. Let’s work twice as hard and get that much better! For the most part, Team Capstone is an unknown… Let’s show them what we can do!! BRING IT!
Tuesday 101214-MW
Monday 101213-MWG; GW
"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (53/35)
12 Pull-ups
WOD 1 from 2010 Central East Regional
5-4-3-2-1 for time:
Muscle-ups
Bear Complex (115/65)
Bear Complex Video
One rep:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
(A squat clean thruster into a back squat thruster is allowed)
Men's Results
Women's Results
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (53/35)
12 Pull-ups
WOD 1 from 2010 Central East Regional
5-4-3-2-1 for time:
Muscle-ups
Bear Complex (115/65)
Bear Complex Video
One rep:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
(A squat clean thruster into a back squat thruster is allowed)
Men's Results
Women's Results
Saturday 101211-ACO
WOD 1
In 15 minutes:
1RM Back Squat
WOD 2
4 rounds:
Row 20 seconds
Rest 40 seconds
Chest-to-Bar Pull-ups 20 seconds
Rest 40 seconds
*Row for Ave. Watt on Row.
**Two different scores: TOTAL ave. watt output on row, TOTAL chest-to-bar pull-ups.
WOD 3
Every minute on the minute for 10 minutes:
3 Squat Cleans (45% of 1RM Back Squat)
As many double-unders as possible for remainder of the minute
*Score is total number of double-unders.
In 15 minutes:
1RM Back Squat
WOD 2
4 rounds:
Row 20 seconds
Rest 40 seconds
Chest-to-Bar Pull-ups 20 seconds
Rest 40 seconds
*Row for Ave. Watt on Row.
**Two different scores: TOTAL ave. watt output on row, TOTAL chest-to-bar pull-ups.
WOD 3
Every minute on the minute for 10 minutes:
3 Squat Cleans (45% of 1RM Back Squat)
As many double-unders as possible for remainder of the minute
*Score is total number of double-unders.
Tuesday 101207-MW; GWW
Affiliate WOD
For time:
45 Double-unders
45 Squat Cleans (135/95)
45 Ring Dips
45 Double-unders
Capstone WOD
21-15-9 for time:
Box Jumps (24")
Kettlebell Swings (53/35)
Sumo-Deadlift High Pull (95/65)
*If you are competing on Saturday, only do Capstone's WOD.
**Everyone else: complete these in whichever order you prefer. If life gets in the way, get one of these done. Try your best to do both.
For time:
45 Double-unders
45 Squat Cleans (135/95)
45 Ring Dips
45 Double-unders
Capstone WOD
21-15-9 for time:
Box Jumps (24")
Kettlebell Swings (53/35)
Sumo-Deadlift High Pull (95/65)
*If you are competing on Saturday, only do Capstone's WOD.
**Everyone else: complete these in whichever order you prefer. If life gets in the way, get one of these done. Try your best to do both.
Monday 101206-W; GG
"Grace"
For time:
30 Clean & Jerks (135/95)
For time:
50 Pull-ups (chest-to-bar)
50 Burpees
For time:
30 Clean & Jerks (135/95)
For time:
50 Pull-ups (chest-to-bar)
50 Burpees
Thursday 101102-GGWG
4 rounds for time:
7 Handstand Pushups
14 Pull-ups
7 Deadlifts (275/185)
14 Box Jumps (24")
7 Handstand Pushups
14 Pull-ups
7 Deadlifts (275/185)
14 Box Jumps (24")
Tuesday 101130-MW
For time:
Row 750 meters
21 Overhead Squats (135/95)
Row 500 meters
15 Overhead Squats (135/95)
Row 250 meters
9 Overhead Squats (135/95)
*No rack. Try to snatch the weight if you can.
Row 750 meters
21 Overhead Squats (135/95)
Row 500 meters
15 Overhead Squats (135/95)
Row 250 meters
9 Overhead Squats (135/95)
*No rack. Try to snatch the weight if you can.
Saturday 101127-Chipper
2009 CrossFit Games Chipper - Final Event
For time:
15 Squat Cleans (155/100)
30 Toes-to-Bar
30 Box Jumps (24/20")
15/10 Muscle-ups
30 Shoulder-to-Overhead (44/26 KBs)
30 Double-unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
300' Overhead Walking Lunges (45/25)
Post times and modifications to comments.
For time:
15 Squat Cleans (155/100)
30 Toes-to-Bar
30 Box Jumps (24/20")
15/10 Muscle-ups
30 Shoulder-to-Overhead (44/26 KBs)
30 Double-unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
300' Overhead Walking Lunges (45/25)
Post times and modifications to comments.
Wednesday 101124-WWW
7 rounds for time:
7 Power Snatch (95/65)
7 Snatch Balance (95/65)
7 Overhead Squats (95/65)
Power Snatch Video
Snatch Balance Video
Overhead Squat Video
7 Power Snatch (95/65)
7 Snatch Balance (95/65)
7 Overhead Squats (95/65)
Power Snatch Video
Snatch Balance Video
Overhead Squat Video
Saturday 101120-GGG
"Chelsea"
Every minute on the minute for as long as possible:
5 Pull-ups
10 Pushups
15 Squats
*We are meeting at 10:00 AM for the WOD. If you want to come early to work on something or lift, I will be there at 8:00 AM. See you then!
Post rounds completed to comments.
Every minute on the minute for as long as possible:
5 Pull-ups
10 Pushups
15 Squats
*We are meeting at 10:00 AM for the WOD. If you want to come early to work on something or lift, I will be there at 8:00 AM. See you then!
Post rounds completed to comments.
Friday 101119-MW
As many rounds as possible in 12 minutes:
Run 400 meters
5 Deadlifts
*The deadlift weight is up to you. Go heavy!
Run 400 meters
5 Deadlifts
*The deadlift weight is up to you. Go heavy!
Tuesday 101116-Chipper
WOD 2 from "Hammer and Chisel" Competition
"The Chisel"
For time:
Row 1000 meters
10 Deadlifts (315/205)
20 Burpees
10 Shoulder-to-Overhead (155/105)
50 Double-unders
10 Overhead Squats (135/95)
*Shoulder-to-Overhead means from the rack position (front or back) to overhead position using any means necessary (press, push press, jerk). For the Overhead Squat, you must use the Shoulder-to-Overhead bar. This means you have to strip the weights mid-workout. All loads must be taken from the ground.
Post times and modifications to comments.
"The Chisel"
For time:
Row 1000 meters
10 Deadlifts (315/205)
20 Burpees
10 Shoulder-to-Overhead (155/105)
50 Double-unders
10 Overhead Squats (135/95)
*Shoulder-to-Overhead means from the rack position (front or back) to overhead position using any means necessary (press, push press, jerk). For the Overhead Squat, you must use the Shoulder-to-Overhead bar. This means you have to strip the weights mid-workout. All loads must be taken from the ground.
Post times and modifications to comments.
Saturday 101113-W
"Olympic Total"
1RM Snatch
1RM Clean & Jerk
Then:
1RM Back Squat
Then:
For time:
50 Burpee Pull-ups
*For the Olympic Total, you are allowed 3 attempts per lift. You may warm-up as needed. For the first attempt, choose a weight you are certain you can do. You ONLY get 3 attempts, so don't end something with zero because you missed. You may use power, split, muscle, or squat for the Snatch and C&J.
*For the Back Squat, you are allowed as many attempts as needed to establish your max. Full range of motion, or it's a "no lift."
1RM Snatch
1RM Clean & Jerk
Then:
1RM Back Squat
Then:
For time:
50 Burpee Pull-ups
*For the Olympic Total, you are allowed 3 attempts per lift. You may warm-up as needed. For the first attempt, choose a weight you are certain you can do. You ONLY get 3 attempts, so don't end something with zero because you missed. You may use power, split, muscle, or squat for the Snatch and C&J.
*For the Back Squat, you are allowed as many attempts as needed to establish your max. Full range of motion, or it's a "no lift."
Friday 101112-GWM
5 rounds for time:
5 Muscle-ups
10 Power Cleans (135/95)
Run 250 meters
Muscle-ups: If you don't have muscle-ups, use the muscle-up progression. Again, challenge yourself on these. Muscle-ups MUST start from arms fully extended. To do so, you will have to turn your thumbs forward slightly at the bottom. (Video Demo…you don't need to watch the whole thing, just pay attention to the starting position)
Power Clean: Bar must make contact with the ground each rep. Finish must be open-hip, open-knee, elbows in front of the bar, and bar resting on top of shoulders, not mid-chest. (Video Demo)
Run: 250 meters is one lap around the building.
Post times and modifications to comments.
5 Muscle-ups
10 Power Cleans (135/95)
Run 250 meters
Muscle-ups: If you don't have muscle-ups, use the muscle-up progression. Again, challenge yourself on these. Muscle-ups MUST start from arms fully extended. To do so, you will have to turn your thumbs forward slightly at the bottom. (Video Demo…you don't need to watch the whole thing, just pay attention to the starting position)
Power Clean: Bar must make contact with the ground each rep. Finish must be open-hip, open-knee, elbows in front of the bar, and bar resting on top of shoulders, not mid-chest. (Video Demo)
Run: 250 meters is one lap around the building.
Post times and modifications to comments.
Tuesday 101109-WWW
"DT"
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Deadlift: Fully open hip, open knee, shoulders behind the bar. Must touch ground each rep.
Hang Power Clean: Does not have to hit the ground. Must finish with open hip, open knee, elbows in front of the bar, and bar on top of chest, not mid-chest.
Push Jerk: Finish must be full extention of the arms, head through the shoulders, and hips and knees fully open before letting the bar back down to the chest.
Post times and modifications to comments.
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Deadlift: Fully open hip, open knee, shoulders behind the bar. Must touch ground each rep.
Hang Power Clean: Does not have to hit the ground. Must finish with open hip, open knee, elbows in front of the bar, and bar on top of chest, not mid-chest.
Push Jerk: Finish must be full extention of the arms, head through the shoulders, and hips and knees fully open before letting the bar back down to the chest.
Post times and modifications to comments.
Standards and Some Perspective.
Ok guys and gals,
There are some rules and standards we need to establish. Now that we are in training for competition, there are a few things we all need to know about how they work, whether you make the team or not.
First, there is a judge watching every single rep you do. If a squat is not convincingly low enough or completely open-hip and open-knee at the top, a press that is not fully locked out with head through, a deadlift is not fully open-hip, open-knee, and shoulders back, clean isn't fully stood up with elbows in front of the bar, chin isn't clearly over the bar on pull-ups, and so on…all would be "no reps." Not only can it be painfully frustrating, but it hurts the team. So, now that you have decided to train to be a part of the team, you (and I) will be held accountable for movement standards. This will likely mean slower times and lower weights, at least at first. You may need to rest a little longer to make sure your reps are legit. It is better to be humbled in the gym while training for a competition, than to be humbled at the competition itself. We need to know what we are truly capable of.
Second, the judge watching your movements will also be counting every last rep. Cutting reps or making up extra rounds for AMRAPs while training on this team is 100% unacceptable. Anyone caught doing so will be called out and if it gets out of hand, removed. We need to be able to trust one another on the team. When you cut reps, you not only cheat yourself, but everyone else on the team who is working hard to get better. Also, it gives your team the illusion that you are more capable than you really are, which will eventually be exposed in competition. DO NOT CHEAT YOUR TEAMMATES.
Lastly, I thought it would be good to provide some perspective on where we stand. Our team is very good inside the walls of Capstone CrossFit, and I think we can and will hold our own in the Spring. However, I am not sure if everyone is aware of how great these athletes are. Here are some profiles of male and female competitors:
Athlete 1:
Fran: 2:20
Cindy: 26 rounds
Helen: 7:39
Diane: 3:01
Grace: 2:58
FGB: 463 points
Max Rep Pull-ups: 65 reps
Athlete 2:
Fran: 2:36 (4:47 with men's weight)
Cindy: 28 rounds
Helen: 8:03
Diane: 2:17
Grace: 1:53 (7:31 with men's weight doing squat cleans)
Deadlift: 315 lbs
Press: 128 lbs
Back Squat: 243 lbs
Clean and jerk: 162 lbs
Max Rep Pull-ups: 51 reps
Athlete 3:
Fran: 2:14
Cindy: 25 rounds
Linda: 15:36
Helen: 7:04
Grace: 1:42
FGB: 455 points
Deadlift: 515 lbs
Press: 185lbs
Back Squat: 475 lbs
Snatch: 215 lbs
Clean and jerk: 250 lbs
Athlete 4:
Fran: 2:25
Cindy: 28 rounds
Linda: 12:23
Helen: 7:29
Diane: 3:42
Grace: 2:17
FGB: 408 points
Deadlift: 570 lbs
Press: 198 lbs
Back Squat: 440 lbs
Snatch: 270 lbs
Clean and jerk: 347 lbs
Max Pull-ups: 65 reps
Athlete 1: Pat Barber (didn't qualify in 2010)
Athlete 2: Gillian Mounsey (3rd place in 2008, didn't qualify in 2010)
Athlete 3: Jeremy Theil (3rd place in 2008, top 16 in 2009, didn't qualify in 2010)
Athlete 4: Josh Everett (2rd in 2008, didn't qualify in 2010)
I don't mean for this to be discouraging by any means, I just want you all to know what it takes to compete (individually, at least). I know our team can get there, just keep working hard! You guys rock! I look forward to another great week of training with you.
There are some rules and standards we need to establish. Now that we are in training for competition, there are a few things we all need to know about how they work, whether you make the team or not.
First, there is a judge watching every single rep you do. If a squat is not convincingly low enough or completely open-hip and open-knee at the top, a press that is not fully locked out with head through, a deadlift is not fully open-hip, open-knee, and shoulders back, clean isn't fully stood up with elbows in front of the bar, chin isn't clearly over the bar on pull-ups, and so on…all would be "no reps." Not only can it be painfully frustrating, but it hurts the team. So, now that you have decided to train to be a part of the team, you (and I) will be held accountable for movement standards. This will likely mean slower times and lower weights, at least at first. You may need to rest a little longer to make sure your reps are legit. It is better to be humbled in the gym while training for a competition, than to be humbled at the competition itself. We need to know what we are truly capable of.
Second, the judge watching your movements will also be counting every last rep. Cutting reps or making up extra rounds for AMRAPs while training on this team is 100% unacceptable. Anyone caught doing so will be called out and if it gets out of hand, removed. We need to be able to trust one another on the team. When you cut reps, you not only cheat yourself, but everyone else on the team who is working hard to get better. Also, it gives your team the illusion that you are more capable than you really are, which will eventually be exposed in competition. DO NOT CHEAT YOUR TEAMMATES.
Lastly, I thought it would be good to provide some perspective on where we stand. Our team is very good inside the walls of Capstone CrossFit, and I think we can and will hold our own in the Spring. However, I am not sure if everyone is aware of how great these athletes are. Here are some profiles of male and female competitors:
Athlete 1:
Fran: 2:20
Cindy: 26 rounds
Helen: 7:39
Diane: 3:01
Grace: 2:58
FGB: 463 points
Max Rep Pull-ups: 65 reps
Athlete 2:
Fran: 2:36 (4:47 with men's weight)
Cindy: 28 rounds
Helen: 8:03
Diane: 2:17
Grace: 1:53 (7:31 with men's weight doing squat cleans)
Deadlift: 315 lbs
Press: 128 lbs
Back Squat: 243 lbs
Clean and jerk: 162 lbs
Max Rep Pull-ups: 51 reps
Athlete 3:
Fran: 2:14
Cindy: 25 rounds
Linda: 15:36
Helen: 7:04
Grace: 1:42
FGB: 455 points
Deadlift: 515 lbs
Press: 185lbs
Back Squat: 475 lbs
Snatch: 215 lbs
Clean and jerk: 250 lbs
Athlete 4:
Fran: 2:25
Cindy: 28 rounds
Linda: 12:23
Helen: 7:29
Diane: 3:42
Grace: 2:17
FGB: 408 points
Deadlift: 570 lbs
Press: 198 lbs
Back Squat: 440 lbs
Snatch: 270 lbs
Clean and jerk: 347 lbs
Max Pull-ups: 65 reps
Athlete 1: Pat Barber (didn't qualify in 2010)
Athlete 2: Gillian Mounsey (3rd place in 2008, didn't qualify in 2010)
Athlete 3: Jeremy Theil (3rd place in 2008, top 16 in 2009, didn't qualify in 2010)
Athlete 4: Josh Everett (2rd in 2008, didn't qualify in 2010)
I don't mean for this to be discouraging by any means, I just want you all to know what it takes to compete (individually, at least). I know our team can get there, just keep working hard! You guys rock! I look forward to another great week of training with you.
Saturday 101106-WW
1:15 PM
Come get some help and coaching on your Olympic lifts if you want.
2:30 PM
21-15-9 for time:
Deadlift (225/155)
Overhead Squat (135/95)
Post times and modifications to comments.
Come get some help and coaching on your Olympic lifts if you want.
2:30 PM
21-15-9 for time:
Deadlift (225/155)
Overhead Squat (135/95)
Post times and modifications to comments.
Friday 101105-GG
5 rounds for time:
3 Muscle-up Handstand Pushups
10 Burpee Pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand pushups, do 7 muscle-ups and 12 handstand pushups each round.
If you cannot do muscle-ups, do muscle-up progressions 1:1. Do not do 4 pull-ups and 4 dips per muscle-up. Simply set the rings at a height you can accomplish the movement, but challenge yourself. No jumping dips.
Watch the videos of superhumans completing this WOD :)
Post times and modifications to comments.
3 Muscle-up Handstand Pushups
10 Burpee Pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand pushups, do 7 muscle-ups and 12 handstand pushups each round.
If you cannot do muscle-ups, do muscle-up progressions 1:1. Do not do 4 pull-ups and 4 dips per muscle-up. Simply set the rings at a height you can accomplish the movement, but challenge yourself. No jumping dips.
Watch the videos of superhumans completing this WOD :)
Post times and modifications to comments.
Tuesday 101102-MGW
"Kelly"
5 rounds for time:
Run 400 meters
30 Box Jumps (24")
30 Wall Ball (20/8)
*24 inch box jumps are done on our boxes plus a 45 lbs. plate on top.
5 rounds for time:
Run 400 meters
30 Box Jumps (24")
30 Wall Ball (20/8)
*24 inch box jumps are done on our boxes plus a 45 lbs. plate on top.
Monday 101101-GGG
"Cindy" with a twist
As many rounds as possible in 20 minutes:
5 Pull-ups (Chest-to-Bar)
10 Pushups (Games' standard, hand release)
15 Squats
As many rounds as possible in 20 minutes:
5 Pull-ups (Chest-to-Bar)
10 Pushups (Games' standard, hand release)
15 Squats
This week...
This week will be structured as such:
Monday: Scale up Capstone's WOD (details Sunday night)
Tuesday: Affiliate WOD
Wednesday: Capstone's WOD
Thursday: Rest
Friday: Affiliate WOD
Saturday: Affiliate WOD
Sunday: Rest
Try your best to follow this schedule. Should be a great week of training!
Monday: Scale up Capstone's WOD (details Sunday night)
Tuesday: Affiliate WOD
Wednesday: Capstone's WOD
Thursday: Rest
Friday: Affiliate WOD
Saturday: Affiliate WOD
Sunday: Rest
Try your best to follow this schedule. Should be a great week of training!
Saturday 101030-Chipper?
For time:
15-12-9:
Overhead Squats (135/95)
Burpees
Pull-ups
Rest 3 minutes
Run 1000 meters
50 Kettlebell Swings (53/35)
50 Double-unders
Rest 3 minutes
5 rounds:
3 Deadlifts (315/205)
6 Handstand Pushups
9 Box Jumps (24")
**Meet at 4:30 PM for the WOD! Optional strength session from 6:30-8:30 AM for anyone who wants to join!
Post total time, individual WOD time, and modifications to comments.
15-12-9:
Overhead Squats (135/95)
Burpees
Pull-ups
Rest 3 minutes
Run 1000 meters
50 Kettlebell Swings (53/35)
50 Double-unders
Rest 3 minutes
5 rounds:
3 Deadlifts (315/205)
6 Handstand Pushups
9 Box Jumps (24")
**Meet at 4:30 PM for the WOD! Optional strength session from 6:30-8:30 AM for anyone who wants to join!
Post total time, individual WOD time, and modifications to comments.
Thursday 101028-W
"Isabel"
For time:
30 Snatches (135/95)
**Power, squat, split snatch, it does not matter. Anyhow from the ground to overhead without the bar making contact with your shoulders.
Feel free to do Capstone's WOD as well if you want (it's a strength day). We are taking Friday off to hit it with full intensity on Saturday.
For time:
30 Snatches (135/95)
**Power, squat, split snatch, it does not matter. Anyhow from the ground to overhead without the bar making contact with your shoulders.
Feel free to do Capstone's WOD as well if you want (it's a strength day). We are taking Friday off to hit it with full intensity on Saturday.
This week...
Here's the plan. This Saturday is going to be a little crazy and fun so I am wanting all of us to take Friday off instead of Saturday. Let me know if that will not work for you. Also, it's looking like we won't be able to meet up until after 4:00 pm.
Anyway, as of right now here is this week's plan:
Monday: Affiliate WOD
Tuesday: Capstone WOD
Wednesday: Capstone WOD if your hands are good to go… If not, or if you really want to focus on a weakness, practice a heavy lift or some gymnastic stuff (anything BUT snatch).
Thursday: Affiliate WOD
Friday: Rest
Saturday: Affiliate WOD
One last thing… If I could get everyone's phone numbers that would be great. It would help to send mass messages. As of right now I have Alyssa's, Matt's, Garrett's, Meghan's, and Chad's.
Thanks guys!
Anyway, as of right now here is this week's plan:
Monday: Affiliate WOD
Tuesday: Capstone WOD
Wednesday: Capstone WOD if your hands are good to go… If not, or if you really want to focus on a weakness, practice a heavy lift or some gymnastic stuff (anything BUT snatch).
Thursday: Affiliate WOD
Friday: Rest
Saturday: Affiliate WOD
One last thing… If I could get everyone's phone numbers that would be great. It would help to send mass messages. As of right now I have Alyssa's, Matt's, Garrett's, Meghan's, and Chad's.
Thanks guys!
Saturday 101023-WWWW
7 rounds for time:
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
**The workout is performed with one bar. The prescribed weight is 185 lbs for men/115 lbs for women. The athlete must hold onto the bar throughout the entirety of each round, if he/she lets go, the round starts over.
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
**The workout is performed with one bar. The prescribed weight is 185 lbs for men/115 lbs for women. The athlete must hold onto the bar throughout the entirety of each round, if he/she lets go, the round starts over.
Thursday 101021-WM
For time:
10 Thrusters (135/95)
50 Double-unders
8 Thrusters (135/95)
40 Double-unders
6 Thrusters (135/95)
30 Double-unders
4 Thrusters (135/95)
20 Double-unders
2 Thrusters (135/95)
10 Double-unders
Post time and modifications to comments.
**We will meet Saturday at 2:30 to hit a WOD as a team! Be there!
10 Thrusters (135/95)
50 Double-unders
8 Thrusters (135/95)
40 Double-unders
6 Thrusters (135/95)
30 Double-unders
4 Thrusters (135/95)
20 Double-unders
2 Thrusters (135/95)
10 Double-unders
Post time and modifications to comments.
**We will meet Saturday at 2:30 to hit a WOD as a team! Be there!
Monday 101018-WG
Ok Team, here's how it's going to work. Monday and Thursday we will do a different WOD from the regular classes. Wednesday will be a rest day. Saturdays we will meet up and workout together. For the first couple of weeks, the workouts will be designed to show us what we could possibly see in a competition. Do not get discouraged when you have to scale a weight or a movement. I am trying to show everyone what we need to be capable of by the time competitions roll around.
Having said that WOD #1 for Team Capstone is…
"Amanda"
9-7-5 for time:
Muscle-ups
Snatch (135/95)
Standards:
Muscle-ups must be from full extension at the bottom of the movement to fully extended at the top. I understand that most of us do not have muscle-ups yet. Don't worry, you will! For now, do the muscle-up progression (see video) or it is 4 pull-ups and 4 dips per muscle-up.
Muscle-up Progression
Snatch must be a full squat snatch from the ground. No power snatching to overhead squat is allowed. If you power snatch to overhead squat and count the rep, you may not say you did this workout as RXd. Scale weights as needed.
Snatch Video
Check out how fast this CAN be done:
The final heats of the Muscle-up/Snatch Event at the 2010 CrossFit Games:
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4 - video [wmv] [mov]
Post times and modifications to comments.
Having said that WOD #1 for Team Capstone is…
"Amanda"
9-7-5 for time:
Muscle-ups
Snatch (135/95)
Standards:
Muscle-ups must be from full extension at the bottom of the movement to fully extended at the top. I understand that most of us do not have muscle-ups yet. Don't worry, you will! For now, do the muscle-up progression (see video) or it is 4 pull-ups and 4 dips per muscle-up.
Muscle-up Progression
Snatch must be a full squat snatch from the ground. No power snatching to overhead squat is allowed. If you power snatch to overhead squat and count the rep, you may not say you did this workout as RXd. Scale weights as needed.
Snatch Video
Check out how fast this CAN be done:
The final heats of the Muscle-up/Snatch Event at the 2010 CrossFit Games:
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4 - video [wmv] [mov]
Post times and modifications to comments.
Weaknesses
Hey Team,
Let's establish on "paper" all of our weaknesses. This is not to scare you, only to make you aware of what you need to improve. Please post to comments a list of your top 10 movements (in order) you would not want to see at a competition. Once we figure out our weaknesses, I can program accordingly. Just so you know, you will not have to face your weakness all the time. Training like that is miserable. You will see something probably 3-4 times per week, that way training stays enjoyable.
Put some thought into this! A lot of things can pop up at a competition. Think through all of your Olympic lifts, gymnastic movements, monostructural exercises, etc.
Let's make them remember Capstone CrossFit!
Let's establish on "paper" all of our weaknesses. This is not to scare you, only to make you aware of what you need to improve. Please post to comments a list of your top 10 movements (in order) you would not want to see at a competition. Once we figure out our weaknesses, I can program accordingly. Just so you know, you will not have to face your weakness all the time. Training like that is miserable. You will see something probably 3-4 times per week, that way training stays enjoyable.
Put some thought into this! A lot of things can pop up at a competition. Think through all of your Olympic lifts, gymnastic movements, monostructural exercises, etc.
Let's make them remember Capstone CrossFit!
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