CrossFit Training
Strength/Skill Work
Thrusters: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.
WOD: “The Chief”
3 rounds of the following:
As many rounds as possible in 3 minutes of:
3 power cleans
6 push-ups
9 squats
1 minute rest
Scale as needed. Work-out last performed 090525. Check your notebooks and use the same load when possible. Men top out at 135lbs, ladies 95lbs.
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ICE Training
Strength/Skill Work:
Thrusters: Find a 5 rep max then 3 x 3 at 90% your 5rm.
Weighted pullups: 1-1-1-1-1-1-1
Work on completing weighted pullups while resting b/w thruster sets.
WOD:
“Heavy Chief”
See above only men use 155lbs, ladies 105lbs for power clean loads.
So McKenzie and I had to modify our WOD based upon what we had available while on vacation. We called it “Greenbrier”.
3 rounds for time of
20 turkish getups (10 each side) McK 10# dumbell KK 15# dumbell
10 pushups
10 Kettlebell swings McK 25# dumbell KK 30# dumbell
50 feet walking lunges
times: McK 17:57 KK 12:56
Tomorrow I think we will do a strength workout by trying to move around all the exercise machines at the fitness center. All this and no Concept 2 rowing machine?
Awesome WOD Karl and McKenzie! Best of luck with rearranging the fitness center!
To allow for comparison here are the “Chief” results from 090525. The “HL” portion refers to the healthlift weights done that day.
Phoebe: HL:140lbs, 4rnds, 3 1/3 rnds, 3 rnds w/65lbs PC
Betsy: HL: 200lbs, 4 1/3rnds, 3 1/3rnds, 3 rnds w/79lbs PC
MCK HL:145lbs 5 rnds, 5rnds, 4 1/3 rnds w/65lbs PC
Jen HL: 140lbs, 4rnds, 4rnds, 3.5rnds w/57lbs PC
KK HL 262×5 PR!, 5rnds, 4rnds, 4rnds w/86lbs
Elizabeth HL 143lbs, 4rnds, 4rnds -2 sqts, 4 rnds -5 sqts w/55lbs PC
Shalene HL 132lbs, 4rnd, 5 2/3rnds, 5 2/3rnds, with 55lbs PC
RK HL 315lbs, 4rnds, 4rnds, 4rnds w/ 135lbs PC
Shanna HL 198lbs, 5rnds, 5rnds, 5rnds +3PC, 1PU with 98lbs PC
Leslie HL 134lbsx5, 2.5rnds, 3rnds, 2 2/3rnds with 65lbs PC
Aileen HL 130lbsx5, 3 1/3rnds, 3rnds, 3rnds with 75lbs PC
Kate 2 2/3rnds, 2+rnds
Dale 4rnds +3PC +1PU, 4rnds, 3rnds +3PC+1PU with 65lbs
Harry 2 minutes on/1 min off: 2 rnds+2PC, 2rnds, 2rnds
Corey: HL 305lbs, 5rnds+3PC, 5rnds, 5rnds with 135lbs
Crossfit Asheville – Thank you for making us feel at home and the great coaching! You guys have some awesome trainers and athletes. We look forward to working out with you guys next time we come up.
Results from July 6th:
Results listed as: T (thruster)5RM (5 rep max), Rnd 1, Rnd 2, Rnd 3. An example listing would be if someone completed 3 rounds plus 3 power cleans plue 6 push-ups and 5 squats it will be listed as 3rnds+3+6+5. Weight used for power clean will be listed last.
Tamara 45lbT5RM, 2rnds+3, 2rnds+3+1, 3rnds @ 55lbs
Lauren 65lbT3RM, 3rnds+3, 3rnds+3, 3rnds+3+3 @ 55lbs
Rustan 5rnds +3, 4rnds+3+6, 4rnds+3 @ 115lbs
Robert F. 3rnds, 3rnds, 1rnd @ 105lbs
Chasedy 75lbsT5RM, 4rnds, 2rnds+3+6+4,2rnds+3+6+6 @ 75lbs
David H. 4rnds, 3rnds+2, 3rnds+3 @ 135lbs
Bev 6.5rnds, 5rnds, 4.5rnds @ 35lbs
Thea 5rnds, 4rnds, 4rnds @ 135lbs
Edwin 4rnds, 4rnds, 3rnds+3 @135lbs
Shanna 99lbsT5RM, 4rnds+3, 4rnds+3+6, 4rnds+1 @ 104lbs
Corey D. 154lbsT5RM, 5rnds+1, 4rnds+3+1, 4rnds+1 @ 154lbs
Anna 3rnds+3, 3rnds+3+6, 3rnds @ 65lbs
Robert 4rnds, 3rnds, 2rnds+ 3+6+2 @ 145lbs
Laura 4rnds+1, 4rnds+1, 3rnds 3+6 @ 95lbs
Daniel 4rnds, 3rnds+2, 3rnds+2 @ 154lbs, 72lbs weighted pullup PR!
Arthur 2rnds, 2.5rnds
Ryan 3rnds+3+6, 3rnds+3
RedFoot 85lbsT5RM, 3rnds+3, 3rnds, 3rnds+3 @ ??
Elizabeth 74lbsT3RM, 3rnds+2, 3rnds+3+6, 2rnds+3+4@69lbs
Heather 79lbsT3RM, 4rnds+3+6, 3rnds+3+6, 3rnds+3 @ 79lbs
RK 4rnds, 3rnds, 3rnds @155lbs
Phil 4rnds+3+6, 4rnds, 3rnds+3+6+5@135lbs