Pre-class Mobility
Couch stretch
2000m row

Warm-Up

2 Rounds:
500m Row
Ritch Street Run
30 Walking Lunges

Strength

Deadlift – 5-4-3-2-1
#225 x 10
#315 x 5
#335 x 4
#355 x 3
#375 x 2
#405 x 1

**

WOD – Finisher

Dianne

21-15-9
Deadlift (#225)
Handstand Push-Ups (No ab mat)
11:46

This wod is humbling, because of the hspu. About half way through the 15 set of hspu my shoulders were shot, but cardio wise i felt pretty strong. Looking forward to tackling that one again in the near future

Thank you so much ty for taking the time to show me how to do these with a kip. Its great bouncing ideas and questions off of her. I really appreciate it!

2/13/12 – 5:30pm with Chris

Warm-Up

1000m Row

Strength - Skill

Snatch
3x95
3x 115
3x 135
3x 145
3x 155
1 x 160

Great working with Chris A on this one, and a nice perk of doing 530. You gotta get back to 430 brother

WOD – Finisher

21-15-9
Power Snatch (#115)
Toes to Bar

9:06 (R/X)


Saturday with Scott 10:30

the Chief

26 Rounds

1/17/12 – 4:30pm with Will

Pre-Class Mobility

Foam Rolling
Couch Stretch
Shoulder Bands

Warm-Up

LLF Warm-Up – 8 moves, 30 seconds each for 2 rounds.

3 Rope Climbs

Strength

Hang Squat Snatch – 3 Reps every 3 Minutes for 5 Rounds
10 @ 65 lbs
5 @ 85 lbs
3 @ 105 lbs
3 @ 115 lbs
3 @ 125 lbs
3 @ 135 lbs
3 @ 145 lbs

WOD - Finisher

9-7-5
Hang Squat Snatch (RX#115)
Burpee Pull-Ups

4:05

Short but another burner. This Hang squat snatch is finally starting to feel second nature, which only took about a year! Burpee pullups i think are still one of those movements that sneaky tuff, you see it on the board and dont think much of it until u are doing them and then expending all of this energy. Next time i do this wod i need to attack the second on HSS, i think be mentally gearing up for them and doing them unbroken is key, especially in a short wod like this.

Also i have had two of my best wods in a long time, which is interesting as i just took four days off from working out which is also the longest i can remember in recent history..... coincidence? id like to figure out the correlation between the right amount of rest days to peak on a wod, im sure it depends on a number of factors such as whether its cardio driven or power lifting driven but nonetheless id like to get a good idea of it.

1/16/12 – 4:30pm with Chris

Pre-Class Mobility

Couch Stretch
Foam Rolling
Dislocates

Warm-Up

3 Rounds:
50 Double Unders
20 Hollow Rocks

Skill

3 Rope Climbs

WOD - Finisher

Fight Gone Bad

Wall Balls (#20) – 31/28/29
Sumo Deadlift High Pull (#75) – 26/20/17
Box Jumps (20”) – 38/39/36
Push Press (#75) – 25/20/21
Row (for calories) – 23/25/19

Score – 397 (RX and PR)

This was a great class today, got a real good vibe from the group. Congrats to tj on the new PR, and thank you to dallas for keeping me focused throughout. I know he wasnt stoked, but i was still very impressed by his effort, days like that make you better, he will probably come back and smoke the entire class tomorrow.

This was my first time doing this WOD. This was an absolute burner but a lot fun. I was fortunate to see the first group go so I had a slight idea of how to tackle this, taking a 5-10 second break in the middle of each minute except for the rowing. My thought process was try and keep your body from going anerobic for as long as possible, by staying in the aerobic range. Forcing myself to take breaks was key. SDLHP was definitely the most challenging for me, but by trying to get 20-23 reps on that and the Puss press allowed me to attack the cardio movements. I know i can break 400 next time i attempt this. thanks to all for the support afterward, makes it all worth it

1/4/12 – 4:30pm with Chris

Pre-Class Mobility

Hip Distractions
Muscle-Up Work----Having issues stringing consecutive muscle ups together... I did about 10 but thanks to charles for the pointers

Warm-Up

Ritch Street Run
50 Double Unders
40 Walking Lunges
30 Hollow Rocks
20 Pull-Ups
10 Burpees

Strength

Back Squats – 7 x 3
#135
#185
#215
#235
#255
#275
#285

Thanks to TJ for letting my work in with him. I am no beast mode but we still accomplished shit haha

WOD - Finisher

5 Rounds for Time:
250m Row
15 Back Squats (#135, no rack)
15 Ring Rows

16:02 (R/X+)

Amazed how taxing yesterdays wod was on my legs, could really feel it today and thats a good thing. Mr fortner brought the noise tonight, great job John

1/3/12 – 4:30pm with Will

Pre-Class Mobility

Shoulders – External Rotation
Dislocates

Warm-Up

30 seconds each for 3 rounds: Handstand Holds, Walking Lunges, Ring Holds, Squats

Strength

Power Clean - 7 x 3
#115, #145, #175

Had some awkwardness with this move for some reason today.... new shoes and the fact that i hvnt done it in a couple weeks agree probably the culprits.. will stressed muscle memorization the position right before the "pop" or extension so i dont have to think about it while going up

WOD - Finisher

Elizabeth

21-15-9
Squat Cleans (#135)
Ring Dips

8:54

This was a burner.. The key to this workout was pacing...i broke it into 1 rep squat cleans (drop bar take deep breath, next rep) and sets of 5 dips... this saved me for the later rounds and made it easy to get into a rhythm.

12/23

Did a workout back in Philadelphia at my friends Crossfit gym. Thanks to Crossfit T1 for letting me drop in

12 Days of Christmas workout

1 Burpee
2 Pistols (2 Each Leg)
3 Ring Dips
4 Lunges (four Each leg)
5 Cleans (95 lbs)
6 Box Jumps (28 inches)
7 Knees to Elbows
8 Burpee Pullups (Pushup, jump into pullup)
9 Wall Balls
10 Sumo DL High Pull
11 Thrusters (95 lbs)
12 Kettle Bell Snatches (1.5 pood)
** This workout consisted of 12 rounds. Each round added a new move in descending order.
Example
Rd 1: 1 burpee
Rd 2: 2 pistols; 1 Burpee
Rd 3: 3 Ring dips; 2 pistols; 1 burpee
Rd 4: 4 Lunges; 3 Ring Dips; 2 pistols; 1 burpee
......
Rd 12: 12 KB Snatches; 11 thrusters;....2 Lunges, 1 burpee

23:50

This was a burner, but a lot of fun

12/22/11 – 6 am with Scott

Pre-Class Mobility

Shoulder – Tennis Ball and PVC
Shoulder Distractions
Couch Stretch

Warm-Up

3 Rounds – 30 Seconds Each of Row, Hollow Hold, Squats, Double Unders

Strength

Hang Power Snatch – 5 x 3

3 @ 125 lbs
3 @ 145 lbs
3 @ 155 lbs
FAILED AT 165
3 @ 145 lbs
3 @ 135 lbs

*** Scot discussed how this lift is all about confidence and i completely agree

WOD - Finisher

5 Rounds for Time
10 Dumbbell Hang Power Snatch #40, (5 each arm)
10 Abmat Sit-Ups

3:01 (R/X)

Tabatta- Muscle ups averaged 2 per round

** Thanks again to Scott for really helping me with this move, most muscle ups i have ever done in a short amount of time

12/19 12pm w. Chris

Pre_Work

Double Unders

Lalanne Warmup

Skill

Pistols with 15 lb bar

Strength
High Bar Back Squats

3 @ 275 lbs
2 @ 305 lbs
1 @ 335 lbs
2 @ 305 lbs
3 @ 275 lbs

Felt good on this. I thin 335 may be my PR for High Bar back Squats

WOD
12 AMRAP

250m Row
12 plate burpees w. 45 lb plate
12 pistols (6 each leg)

4 rounds plus row

Plate burpees were the hold up here... i thought using the metal plate would be easier but had trouble with grip.

post wod
10 min steady state on the erg

12/16/11 – 4:30pm with Chris

Pre-Class Mobility

Couch Stretch
Foam Rolling Everywhere

Warm-Up

Jog Around the Block
LaLanne Warm-Up – 2 Rounds of 8 moves, 30 seconds each.

Bar Muscle Ups

Strength

Complex = Squat Clean, Front Squat, Shoulder to Overhead
#135, #155, #165, #185, #205

WOD - Finisher

75 Kettlebell Swings (1.5 pood)
75 PVC Sit-Ups
75 Box Jumps (24”)

10:55 (R/X)

Post WOD
10 min rowing, technique work.

12/14 6:30pm

Switched it up on the sausage crew today...

Pre-work mobility
Foam Rollar focused mainly on hamstrings and gluts
Shoulder stretch with Band

Lalanne Warmup

Strength
Overhead Squat

5 x 95 lbs
5 x 125 lbs
5 x 145 lbs
5 x 165 lbs
5 x 175 lbs

Felt good on these... form is starting to come together but still slightly shakey at 165-175

WOD
Annie
9 - 7 - 5
Muscle Ups
Squat Snatch at 135 lbs Rx

22ish

Post WOD

10 minute erg w/ Sam

This Wod was a tale of two halves... It took me 10 mintues to get through the first 9 muscle ups (now my number one goat)... on the 2nd round Aaron gave me tip on accelerating the shoulders forward and elbows back as if it were a reverse hang power clean. Immediately the muscle up started coming together and gave me new perspective on a move that has given me trouble for a long time. I can not thank you enough Aaron... im now excited to try a bunch of them when i am fresh. I felt really good on the overhead squat snatch even when i was tired and i think it is mostly bc my form is progressing and it is becoming more second nature the more i practice. Although this was a humbling workout i learned a ton tonight and took a very large step forward

630 is a really great group very supportive and instructive. Having numerous coaches was/is really helpful. Also thanks to sarah, i really enjoyed picking her brain for a lot of good advice.

Finally, I am making it a priority to do at least 10 min of erging (or some other workout depending on the WOD) after every class to get my cardio up where it needs to be

12/12/11 – 4:30pm with Will

Pre-Class Mobility

Warm-Up

LaLanne Warm-Up – 2 Rounds of 8 moves, 30 seconds each.

Partner Shoulder Stretch

Skill of the Week

Kipping

Strength

Hang Squat Snatch

** Worked with Dallas and we also kept it light and focused on form.

WOD - Finisher

3 Bar Facing Burpees
3 Hang Squat Snatch (#75)
6 Bar Facing Burpees
6 Hang Squat Snatch (#75)
9 Bar Facing Burpees
9 Hang Squat Snatch (#75)
12 Bar Facing Burpees
12 Hang Squat Snatch (#75)
15 Bar Facing Burpees
15 Hang Squat Snatch (#75)
18 Bar Facing Burpees
18 Hang Squat Snatch (#75)
10 Bar Facing Burpees
Score: 18 + 10 (R/X)

first time doing power snatches where i didnt have to think about form... really excited to actually be able to get into a rhythm with this move in a high rep format

12/9 4:30 with Chris

PreClass mobility
worked on butterfly

LLF warmup

Skill
Handstand work

WOD
15 Deadlift (185 lbs)
15 Kettlebell (1.5 pood)
15 hollowrocks

10:11 Rx

This workout was tuff because of the contradicting movements. Going from a hollowrock back position into a deadlift back position was brutal. I cruised through the first three rounds with all the sets unbroken...4 set fatigue started to set in so i had to break the DL's in to 5's and finally the 5th set the wheels cam off to the point where i couldnt set my back for deadlift and did sets of one for the last 6-8 reps.... gotta re-think strategy next time for this workout maybe forcing myself to take tine in the beginning will save time in the end

12/7/11 – 4:30pm with Chris

Pre-Class Mobility

Couch Stretch
Shoulders

Crossfit Total

Back Squats - #355 - PR
Strict Press - #135 - PR
Deadlift - #445 - PR

Total: 935

Really pumped after today everyone brought it... set new pr's for back squat and deadlift (prev was 425).

WOD - Finisher

Ritch Street Run
30 Burpees

2:21

12/5 - 4:30 with Will

Pre- Mobility
Hip stretching and shoulder work with bands

Skill - Handstand/ HS PU/ HS walk
Free standing handstand is getting there, a couple more days and I should have it

Strength- Front Squats

5- 135 lbs
4- 185 lbs
3- 235 lbs
2- 265 lbs
1- 295 lbs F
1- 295 lbs F

Front squats felt good... jumped to 295 because i thought that would be around my one rep max and if i didnt get it i would know my ceiling... came very close both times went too low on the first and rushed the second, but did feel very good about the strength portion. Nice job to Garreth as well, he did real well on this and of course would not pass up the opportunity to give me a little grief after i failed the last rep.

WOD:

Double Tabata

Front squat @ 95 lbs
Toes to Rings
8 rounds of each; score is minimum score out of all rounds
Front Squat - 12 reps per round
Toes to Ring - 10 reps per round

Felt really good in this workout... kipping was key for the toes to bar section which are actually easier on the rings to my surprise.