"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
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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