New Year's Day Open Class - All Levels, Members and Visitors

2nd Annual New Year's Day Workout at CrossFit St. Louis / ICE

Dynamic Group Warm-up, then:

4 person teams complete the following, with one person working at a time, (45 minute Time Cap):

                CrossFit Athletes                  Visitor Athletes 
100           Burpees                                Burpees
200           Pull-Ups                                Ring Rows
300           V-Ups                                     Abmat Sit-Ups
400           Wall Balls                             Front Racked Med Ball Squats
500           Mtn Climbers                        Mtn Climbers
600           Double-Unders                     60x10M Shuttle Runs (600M)

Teams may be constructed with both CrossFit and Visitor Athletes each performing appropriate movements...

WOD and Foundations/Masters Class Tuesday 12/31/13

Strength/Skill

Back Squat 5-5-5-5-5

Build over the 5 sets to a heavy set of 5 for the day.  If it's feeling strong, go for a 5 rep maximum.  Rest 2-3 min between sets.

WOD

"Cindy"

As many rounds/reps as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Competition Class Tuesday 12/31/13

Programming details will be given in class.

Foundations/Masters Class Monday 12/30/13

Strength/Skill
Four sets of:
Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

WOD
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters

WOD Class Monday 12/30/13

Strength/Skill
In eight sets or less, build to a heavy Jerk

WOD
For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (53/35#)
1 Minute of Rest
3 Minutes of Thrusters (115/83#)

Competition Class Monday 12/30/13

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Row or AirDyne (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)

B.
Four minutes of:
Strict Handstand Push-Ups
(accumulate as many as possible in four minutes…but keep them strict!)

C.
Three sets of:
GHD Sit-Ups x 15 reps
Rest as needed
Supine Ring Rows x 8-10 reps @ 2111
Rest as needed

D.
Optional 10-15 minutes of Rowing or AirDyne @ 65-70%
———-
Little bit of light recovery today…fun, long session tomorrow, then two consecutive days off – nothing more than aerobic restoration.

WOD and Foundations/Masters Classes Saturday 12/28/13

Don't forget about the friendly comp in the New Year at STL!

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Squats 70/53# Kettlebell
10 Box Jump-Overs 24/20"
10 Hand-Release Push-Ups

Competition Class Saturday 12/28/13

Day 2 of the Mini Competition (800 of 2000 available points)

Event 7
Take exactly 20-minutes to build to a 1-RM Snatch.

When the clock reaches 20:00, begin Event 8…
Event 8
For time:
20 Deadlifts (315/215 lb)
40 Pull-Ups
80 Double-Unders
20 Cleans (225/145 lb)
40 Pull-Ups
80 Double-Unders
20 Snatches (135/95 lb)
40 Pull-Ups
80 Double-Unders

Event 7 (200 points): The barbell must start empty. The athlete will have exactly 20 minutes to establish a 1-RM snatch. Athletes may use any snatch technique they choose – power snatch, split snatch or snatch. A very small, almost imperceptible press out will be accepted, but we expect this to be a snatch and not some awkward looking snatch-grip press from forehead to overhead. Athletes may perform multiple attempts and score only their heaviest successful attempt. Scores should be reported in lbs – so if you lift in kgs, simply convert to lbs for purposes of this competition.

Event 8 (600 points): Event 8 starts when the clock reaches 20:00. Athletes may use only one barbell for the entirety of this event, and must change their own weights. Men’s barbells should be loaded with three 45 lb plates on each side of a 20 kg barbell; women’s barbells should be loaded – from the inside out on each side – with a 25 lb bumper plate, a 5 lb change plate, a 25 lb bumper plate, a 25 lb bumper plate and a 10 lb change plate on a 15 kg barbell. (If you are a female athlete who doesn’t have a 15 kg barbell, simply remove the 5 lb change plate.) The cleans and snatches in Event 8 may be performed as power cleans/snatches. All movements should be performed to Games standards. Report the time in which it took to complete this portion (i.e., subtract the 20 minutes from the total time for today’s events).

Scoring: Athletes must provide two separate scores for today’s events. Scores should be entered as follows:
Event 7 – 265 lbs
Event 8 – 15:44

Foundations/Masters Class Friday 12/27/13

Strength/Skill
Three sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds

WOD Class Friday 12/27/13

Strength/Skill
Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

Competition Class Friday 12/27/13

Workouts 1-6
Perform the following six events against a running clock:
5 Minutes of Rowing for Max Meters
4 Minutes to Establish a 2-RM Front Squat
3 Minutes of Ring Muscle-Ups

WOD and Foundations/Masters Classes Thursday 12/26/13

Strength/Skill

Four sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

WOD

For time:
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Competition Class Thursday 12/26/13

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch + Overhead Squat
(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)

B.
Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 95-105% of 1-RM snatch
(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-patella, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. You will want to use straps for these.)
Rest as needed

C.
Complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
2 Rope Climbs (or Legless Rope Climbs if you would like)
15-Meter Handstand Walk
Row 500 Meters
5 Wall Climbs

Competition, WOD, and Fundamentals/Masters Classes 12/25/13

Merry Christmas to all, and to all a good REST!

WOD and Fundamentals/Masters Classes Tuesday 12/24/13

More evidence Santa is into working out just like you!  Here he is discovering CrossFit.


WOD

We will be doing a long "12 Days of Christmas" workout.  Details of movements and such will be given in class tomorrow.  The workout will run like the "12 Days of Christmas Song":

1 – 300 Meter Row
2 – Power Cleans (135/95 lb.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lb.)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lb.)
12 – Shoulder to Overhead (135/95 lb.)

There will be 12 movements/12 rounds.  Each round you add a new movement.  After completing the new movement go backwards through the movements already performed.  I.E. do 1 Clean, then 2 Push-ups + 1 clean, then 3 Front Squats + 2 Push-ups + 1 clean, etc until all 12 rounds/movements are completed.

Competitors Class Tuesday 12/24/13

A.
Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets

Foundations/Masters Class Monday 12/23/13

Strength/Skill
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Press x 6-8 reps @ 20X1
Rest 60 seconds
Jump Rope Technique x 45-60 seconds
Rest 60 seconds

WOD
For time:
1000 Meter Row
50 Kettlebell Swings

(Note time and weight used)

WOD Class Monday 12/23/13

Santa's been working hard this year just like you!

Strength/Skill
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes

WOD
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)

Competitors Class Monday 12/23/13

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)
Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

B.
Three sets of:
Stationary Dips x 15-20 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60-75 seconds
(use chains or stack plates on your back)
Rest 90 seconds

C.
Row, Run, Swim or AirDyne for 15-20 minutes @ 75-80%

WOD and Foundations/Masters Class 12/21/13

Steve has been dueling with Jim for top spot on the rowing challenge leaderboard.  Clearly he's enjoying himself on his way to 100,000 meters.


WOD
"Rabbit's Delight."  In teams of two, with one person working at a time:

As many rounds as possible in 30 mins of:
10 Abmat Sit-up
10 Kettlebell Swings
20 Walking Lunges
400m Run (500m Row if weather is bad)

Competitors Class Saturday 12/21/13

A.
Two sets, not for time, of:
Muscle-Ups x 6-9/3-6 unbroken reps
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps

B.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Athletes need to change the weights on their own barbells.

C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

Foundations/Masters Class Friday 12/20/13

Strength/Skill
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Suitcase Carry x 100 feet each arm
Rest 45 seconds


WOD
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

WOD Class 12/20/13

Jim leads the pack of hungry rowers.  Will he pull others to strive to reach 100,000 meters or will he stand alone on the top of the mountain of victory?


Strength/Skill
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes


WOD
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

Competitors Class Friday 12/20/13

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)

C.
Three sets of:
Deadlift x 6 reps @ 75-80% of your 1-RM (if known)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes

WOD and Foundations/Masters Class Thursday 12/19/13

The next class gathers on the bleachers to watch and cheer as the current class fights through a tough little 6 minute sprinter.



Strength/Skill
Four sets of:
*Bench Press OR Floor Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
*If you prefer to bench then you can share the 2 benches or makeshift one from the small boxes and do that instead of floor press



WOD
Five sets for max reps (of Ring Dips/Stationary Dips/Push-ups):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets

Competitors Class Thursday 12/19/13

A.
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (185/135 lbs)
Rest 6 minutes, and then . . .

B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (155/105 lbs)
Rest 6 minutes, and then . . .

C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (135/95 lbs)
Rest 6 minutes, and then . . .

D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (115/75 lbs)

Foundations/Masters Class Wednesday 12/18/13

Strength/Skill
Four sets of:
Back Squat x 6-8 reps @ 20X1

WOD Class Wednesday 12/18/13

Competitors Class Wednesday 12/18/13

A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)

Foundations/Masters Class 12/17/13

Strength/Skill
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Push-Ups x Max Reps @ 2011
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 6 minutes of:
Push Press x 10 reps
Burpees x 10 reps
Box Jump Overs x 10 reps

WOD Class Tuesday 12/17/13

 The new rig is humming and enjoying its life with you all hanging and ballin' on it.

Strength/Skill
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 rep



WOD
Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
115/75 lb Shoulder to Overhead x 15 reps
Pull-Ups x 20 reps

Competition Class Tuesday 12/17/13

A.
Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds

B.
Six sets of:
Push Press + Jerk
Rest 2-3 minutes

C.
Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs
* Set 4 – 205/135 lbs

WOD and Foundations/Masters Classes

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest

Competition Class Monday 12/16/13

A.
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 2 reps @ 80-85%

B.
Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%

C.
Four sets for times of:
20 Pull-Ups
20 Wall Ball Shots (30/20 lbs)
40 Double-Unders
Rest 3 minutes

WOD and Foundations/Masters Classes 12/14/13

WOD
For time:
2000 Meter Row
__

Five rounds of:

5 Burpees Over Barbell
7 Front Squats (155/105 lbs)
9 Chest to Bar Pull-Ups

__

800 Meter Run

Competition Class 12/14/13

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)

C.
Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

Foundations/Masters Class 12/13/13

Strength/Skill
Four sets of:
Push Press x 6-8 reps
Rest 45 seconds

WOD Class 12/13/13

Here's a solid explanation of the Shoulder Press, Push Press, and Push Jerk.  Though we are Shoulder Pressing in the strength work today, often times people confuse the 3 movements.

Strength/Skill
Five or Six sets of:
Shoulder Press @ 20X1 tempo

Competition Class 12/13/13

A.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%

Foundations/Masters Class 12/12/13

Strength/Skill
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Wall Climbs x 3-5 reps

WOD Class 12/12/13

Here is a On Ramp class graduation photo from almost exactly a year ago.  Is it weird that the 4 people from this group who stuck with it and are still with us are all standing on the left together?  From left to right the remaining faithful: Adam, Travis, Jerri, Chantal; Congrats on a great year guys!


Strength/Skill
Five sets of:
Back Squat @ 30X0 tempo

Competitors Class 12/12/13

A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

Foundations/Masters Class 12/11/13

Strength/Skill
Three sets of:
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds

WOD Class 12/11/13

Strength/Skill
Take 15 minutes and build to today’s 1RM Snatch



WOD
“Grace”

Competition Class 12/11/13

Rest and Recovery Day

Foundations/Masters Class

Strength/Skill
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

                                         Single Leg Hip Bridge


WOD
Three rounds for time of:
30 Kettlebell Swings
30 Push-Ups
400 Meter Run

WOD Class 12/10/13

Strength/Skill
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

Competition Class 12/10/13

A.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds

B.
Five sets for times of:
Row 500 Meters
15/12 Handstand Push-Ups
15 Toes to Bar
6/4 Muscle-Ups
Rest 4 minutes

Foundations/Masters Class 12/9/13

Strength/Skill

Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds

WOD Class 12/9/13

Strength/Skill
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps

Competitions Class 12/9/13

A.
Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%

WOD & Foundations/Masters Classes, 12/6/13

In teams of two, with only one teammate working at any time, complete three rounds for max reps of: (This is a 43 minute workout)

WOD & Foundations/Masters Classes, 12/5/13

STRENGTH & SKILL

For 28 minutes, pick 3 weaknesses and work on them (Work for 30 seconds or less and rotate between movements every 2 minutes - 4 rounds):

Competition Class, 12/5/13

Workout of the Day
Done “12 Days” Style

WOD & Foundations/Masters Classes, 12/4/13

Workout of the Day

For time, complete:

WOD Class, 12/3/13

STRENGTH & SKILL
Five sets of:
Back Squat x 2-4 reps

Competition Class, 12/3/13

A.
Five sets of:
Drop Snatch x 1 rep
Rest as needed

Foundations/Masters, 12/2/13

STRENGTH & SKILL
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds

WOD Class, 12/2/13

STRENGTH & SKILL
Four sets of:
Shoulder Press x 4-6 reps @ 2111

Competition Class, 12/2/13

A.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes