Friday 8.1.14

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Daily Warmup (check the board)

Mobility

First rib love with pvc and tennis ball 2 min each side

https://www.youtube.com/watch?v=SXEfTDnkAcc

Barbell calf smash 2 min each side

Strength

Warmup sets: 5 @ 40%, 5 @ 50%, 5 @ 60%

Power clean 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Push press 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

WOD

2 rounds for time:

10 hang power snatch RX 95/65 FB 115/85
20 burpees
10 hang power snatch RX 95/65 FB 115/85
20 burpees

Thursday 7.31.14

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Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

http://www.youtube.com/watch?v=NyDY_I9DD7s

High hamstring flossing 2 min each side

https://www.youtube.com/watch?v=9rj5YOleets

Strength

Warmup sets: 5 @ 40%, 5 @ 50%, 5 @ 60%

Front squats 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Strict weighted pull-ups 5, 5, 5+ (5 @ 50%, 5 @ 60%, max reps @ 70%)

 Strict banded pull-ups 10, 5, 5+ (10 green band, 5 purple band, max reps with red band)

WOD

“Christine”

3 rounds for time:

500m row

12 deadlifts @ bodyweight

21 box jumps 24/20

Wednesday 7.30.14

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CrossFit Woodstock Member Profile #8: Mark Harper

Hey Mark, tell us a little bit about yourself. Where you call home, hobbies, favorite things…

Hey y’allllll! I was born and raised in Tucson, Az. I graduated in 2009 at University of Arizona with bachelors in Anthropology. My brother and I moved up here together in Oct of 2009. I was hoping to start a career in forest service but am writing this in a cubicle…wan wan. I don’t have any pets but would love a medium size dog, like a lab, something I can take camping. I love being up in the Northwest for a number of reasons. The multitude of outdoor activities both in the winter and summer time was a big pull. I am drawn to Portland because it has a big city vibe, where movies, music and art roll through, but not crazy like LA. Lastly the beer scene goes perfect with the people watching!

I’ve done all types of sports growing up, but Jujitsu/mma was a main one that I especially enjoyed. After getting settled, I looked for a gym and found Alive. I had not heard of crossfit prior and join with a full membership, so tried it out. I thought I was in better than average shape… but those snatches will keep you honest. I think I would describe myself as a cross between Mario’s strength, Breeze’s speed, and Seth’s childlike innocence.   Having been doing crossfit for about 3 years now (zero issues with injury) I very much enjoy the diversity and challenge of the sport. I think the combination of technique and mobility makes crossfit a very safe. I even found a special lady friend!

What would you have for your last meal?

Last meal is an easy one. Steak and mashed potatoes with a stout to wash it all down. Must be the Irish in me.

What kind of animal would you like to be?

 An animal I would pick to be would have to be a celebrity dog. I would get belly rubs and pretty much be living the high life.

Best physical feature?

 Best physical figure: baby blue eyes, need I say more?

What is the weirdest thing you have ever eaten?

 Weirdest and grossest thing I’ve eaten (drank) – Cobra whiskey, in which there is a dead cobra head in the bottle. That was a hard shot to keep down.

Dream vacation?

 Dream vacation I would say doing a adventure package in New Zealand. I’ve heard its beautiful there (duh) and they have rivers you can go down that end up in caves. Plus, I dig their accents.

Anything else you’d like to share?

 Since taking on Crossfit I have definitely increase my knowledge of diet and actually cooking my food. It’s been a fun process to learn recipes and to find out what food works best with my body when it comes to performance (less beer always helps). I always look forward to class and all the awesome people who stick with it.

There you go, folks. Our very own Mark Harper. An expert at handstands, always quick with a witty remark and a pleasure to have in any class. Be sure to say hi when you see him. Thanks for sharing, Mark!

Daily Warmup (check the board)

Mobility

Supine wall squat 2 min

Overhead mobility with roller and barbell 2 min

https://www.youtube.com/watch?v=HgEgIGE2ZI8

Strength

8 min EMOM

3-position power snatch

beginners-high hang, knees, floor (light and fast, focus on technique)

advanced-floor, knees, high hang (start lighter, try to add 10# every 2 min, work up to something heavy)

WOD

8 min AMRAP

MOD: 6 thrusters 75/45, 6 ring rows

RX: 6 thrusters 95/65, 6 ring dips

FB: 6 thrusters 115/85, 2 muscle-ups

Tuesday 7.29.14

double-unders

Daily Warmup (check the board)

Mobility

Thoracic mobility with double lax balls 2 min

Overhead mobility with band (bias external rotation) 2 min each side

Strength

Warmup sets: 5 @ 40%, 5 @ 50%, 5 @ 60%

Power clean 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Push press 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

WOD

1 min double-unders
1 min KB snatch 53/35
2 min double-unders
2 min KB snatch 53/35
3 min double-unders
3 min KB snatch 53/35

Score is total double-unders + KB snatch completed. Don’t lose count! Alternate between arms as you like doing the snatch. KB should touch the floor each rep and be received overhead in a locked out position.

Monday 7.28.14

Calvin-and-Hobbes-happy-monday

New strength cycle starts today. We will start doing each pair (front squat/push press, power clean/pull-up) twice a week. Percentages are of 100% (not 90% like we were doing before, that seemed to be too confusing) of your current 1RM for each movement. If you did not establish a 1RM for a movement, get it done soon. Please note that we now have three specified warmup sets. This will add a little volume to help us get stronger and make sure that we are well warmed up before we lift. There will be two listings for pull-ups each time (banded and weighted), you will be doing whichever one is appropriate for you. Happy Monday.

Daily Warmup (check the board)

Mobility

Front rack partner PNF mob 2 min each person

http://www.youtube.com/watch?v=NyDY_I9DD7s

Hip extension with band 2 mins each side

http://www.youtube.com/watch?v=g-mBaHx6Gn4

Strength

Warmup sets: 5 @ 40%, 5 @ 50%, 5 @ 60%

Front squats 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

Strict weighted pull-ups 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)

 Strict banded pull-ups 10, 5, 5+ (10 green band, 5 purple band, max reps with red band)

WOD

3 min to complete:
400m run
deadlifts RX 185/135 FB 225/155 max reps
then…

4 min to complete:
400m run
hang power cleans RX 135/95 FB 155/115 max reps
then…

5 min to complete:
400m run
push jerk RX 95/65 FB 115/85 max reps

Continuously running clock (12 min total) for entire wod. No break between rounds. Score is total reps of all 3 barbell movements. Run each 400m, then in whatever time remains amrap the barbell movements.

Friday 7.25.14

Daily Warmup (check the board)

Mobility

Super squat hip sequence 2 min each side

http://www.youtube.com/watch?v=JBHzXF-mVjY

5 way shoulder mob 2-3 min each side

http://www.youtube.com/watch?v=eveYJP1indI

WOD

“CrossFit Total”

Find 1RM for back squat, shoulder press and deadlift. Record these weights and your “Total” score.

Read the article below for rules and explanations.

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Thursday 7.24.14

Daily Warmup (check the board)

Mobility

Hip capsule mobility for better compression (posterior distraction) 2 min each side (I know we did this yesterday too but it is such a good mobility piece for front squat/deadlift/rowing…)

Overhead t-spine prep with peanut and plate 2 min

http://www.mobilitywod.com/2011/03/episode-201-better-compression-for-faster-rowing/

http://www.youtube.com/watch?v=k2j1cGdFAhM

Strength

10 min to establish 1RM push press. Record this number.

WOD

2000m row for time

Yes, we only have 5 rowers so there may be some waiting. Use this time for practicing a skill you need to get better at (double-unders is a good example but don’t tire yourself out), some extra core work, maybe a little mobility or of course you are highly encouraged to yell and scream to support and encourage the folks rowing before you. They’ll pay you back when it’s your turn. Check out this video for rowing tips. Just like everything else we do in the gym, using good form and technique makes a huge difference when rowing. Row well and row hard, there may be a spot waiting for you on the records board.

http://www.youtube.com/watch?v=67QkUaJGYGc