Friday 11.21.14

Daily Warmup (check the board)

Mobility

Overhead prep with roller and barbell 2 min

Supine PNF wall squat 2 min

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

Strength

Full snatch 15 min EMOM: 5×1 @ 60%, 5×1 @ 70%, 5×1 @ 80%

Perform 1 full snatch (pull from the floor and receive in full squat) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

WOD

RX
21-15-9
deadlifts 185/135
pull-ups
FB
21-15-9
deadlifts 225/155
C2B pull-ups

Thursday 11.20.14

IMG_3881 IMG_3883

CrossFit Woodstock Member Profile #10: Kasi Lavely

Hi all! I am originally from the very small town of Raymond, New Hampshire. I went to college in Connecticut and lived there for 2 years after graduating. In 2011, my then boyfriend and I bought a pop up camper, hitched it to the back of our 1998 Jeep Cherokee, and drove to Portland with our two dogs. Three years later, I live in a cute apartment in Sellwood with my little man, Gizmo.  Funny how things work out, eh? I’m an Engineering Recruiter, which I love, but it’s incredibly stressful and the hours can be semi-ridiculous. I’m very thankful for 6AM classes.

How long have you been doing CrossFit? What is your fitness history? What have you gained from CrossFit?

I’ve been with Woodstock since May and still feel fairly new to CrossFit. The CrossFit culture always scared me a little. I have a coworker who never shuts up about it (you know the meme about the #1 rule of CrossFit…only talk about CrossFit? Totally that guy!). After plenty of encouragement and the boredom of working out on my own, I ran to Woodstock on a Saturday morning and got hooked. Yeah, I literally ran. What a stupid idea for my first class!

Previously, I used mainly kettlebells and the all-encompassing “functional equipment” of ropes, slam balls, valslides, slosh pipes, Burlee balls, etc., while always making time for deadlifts. Writing this is giving me the itch to throw around some bells. What are the chances we incorporate more at Woodstock? J

I love moving. I’ve always enjoyed fitness and like to find ways to challenge myself. Since I’m no longer a competitive softball catcher, one of my fallbacks is running a half marathon without having put in miles to prepare. CrossFit has helped build the physical and mental strength for that kind of thing while providing me with a challenge in every class. CrossFit also reminds me that eating properly is important. When I don’t, I’m punished. And it sucks. Eventually, I’ll get my name on the wall for some benchmarks. Someday…

Describe your dream vacation.

I don’t have a specific place in mind, but my dream vacation would be somewhere with lots to do and see outside and have incredible food and booze. Oh yeah, and the inability to gain weight from said food and booze. Hmm, with the exception of the last part, my dream vacation is sounding a lot like Portland!

Top 3 pet peeves?

  1. My biggest pet peeve is people saying they “could never do that,” no matter what it is. Ticks me off!
  2. Wearing jeans and sneakers. By sneakers, I mean running shoes or cross trainers. Not Chucks, Vans, or something similar. Those can be cute.
  3. Personal status updates on Facebook that should probably be left unseen to the rest of the world.

What is your best physical feature? Why?

I love my hair, however Crossfit is giving me a pretty nice butt. Most women would hate that I’m saying this, but I can’t wait for it to be a little bigger!

What tv show do you secretly watch?

Duck Dynasty! It’s totally opposite of shows I would normally watch, but is so freaking funny! Don’t ruin it for me by saying it’s all staged. In my head, there’s a redneck family who does whatever they want all day and is totally supportive of each other. Having grown up in New Hampshire and spent a lot of time in Maine and Vermont, that kind of a thing is not totally out of the realm of possibility to me.

Anything else interesting we should know about you?

I have a slight obsession with paleo baking. I have no clue how to create a recipe, but I can follow directions like nobody’s business.. Also, I love to do handstands in front of cool things. I was recently told that it’s overdone, but I don’t care. It’s still pretty awesome ☺

Thanks for giving me the opportunity to share!

Keep moving,

Kasi

Thank you for sharing, Kasi! You have become a very welcome addition to our gym. It is always good to get more strong women in the ranks. Today’s wod is named in your honor.

Daily Warmup (check the board)

Mobility

Hip flexor smash with lax ball 2 min each side (starts at 2:45 in video)

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

Freeing up the scapula with lax ball 2 mins each side

https://www.youtube.com/watch?v=hzozw2Aso3M

Strength

Back squat: 5 x 3 at 80% 1RM

http://www.tabatatimes.com/why-deep-squats-are-good-for-you/

WOD

“Kasi”

12 min AMRAP:
5 renegade rows @ 1/2 BW
10 box jumps 30/24
15 KB swings 53/35
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Wednesday 11.19.14

Daily Warmup (check the board)

Mobility

Hip flexion and external rotation with band 2 min each side (first piece in video)

https://www.youtube.com/watch?v=5MpRqylj1h4

Upper back and ribs with foam roller 2 min (first piece in video)

https://www.youtube.com/watch?v=ULj-K0DsjPE

Strength

Clean & Jerk 15 min EMOM: 5×1 at 60%, 5×1 at 70%, 5×1 at 80%

Perform 1 clean and jerk (pull from the floor, receive in full squat, split jerk) per minute for 15 minutes at the percentages listed above of your 1RM. You have 1 full minute for each lift so don’t rush. Take your time to establish a strong and consistent set-up every time and execute each rep perfectly.

Benchmark WOD

“Annie”

50-40-30-20-10
double-unders, abmat sit-ups

For those of you struggling with double-unders…practice, practice, practice. I recommend getting your own rope, practicing at home and practicing before and after class as part of your warm-ups and cool downs. You will get better at them. Trust me. This video has some good tips. Watch it.

https://www.youtube.com/watch?v=h7XjUbUpeHE

Compare your time today to the last time we did Annie back in July. How did you do?

Tuesday 11.18.14

Daily Warmup (check the board)

Mobility

Front rack with band 2 min each side (second piece in video)

http://www.youtube.com/watch?v=qOY3TIBSaMM

Hip extension with band 2 mins each side

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

Strength

Front squats: 5 x 3 @ 80% 1RM

WOD

30 power snatches
30 OH squats
30 push jerks
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RX 75/55  FB 95/65  FB+ 115/75
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Monday 11.17.14

Daily Warmup (check the board)

Mobility

Hip flexion inprovement (first piece in video) 2 min each side

https://www.youtube.com/watch?v=f4ymiYa-ZGQ

Partner internal rotation improvement, 2 min each partner

https://www.youtube.com/watch?v=mj22dprBQUM

Thoracic mobility with double lax ball, 2 min

WOD

2014 Crossfit Games Masters Event #7

“Down and Back Chipper”

Time Cap: 21 minutes

For time:
50 box jump overs 24/20
25 toes-to-bars
50 wall-ball shots 20/14
25 ring dips
50 wall-ball shots 20/14
25 toes-to-bars
50 box jump overs 24/20

Footage of this event from the games. Coach Dawn’s heat starts at 2:42. Check her out!

https://www.youtube.com/watch?v=S7keBZcsWKU

Friday 11.14.14

Daily Warmup (check the board)

Mobility

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

Quad barbell smash 2 min each side

Strength

1. Snatch 6 x 1 @ 80%

2. Clean & Jerk 6 x 1 @ 80%

WOD

CrossFit Games Open Workout 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches 75/55

Mainsite 11.1 explanation…https://www.youtube.com/watch?v=-wGQ-Pg8lb0

Thursday 11.13.14

Daily Warmup (check the board)

Mobility

Hip flexor smash with lax ball 2 min each side (starts at 2:45 in video)

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

Freeing up the scapula with lax ball 2 mins each side

https://www.youtube.com/watch?v=hzozw2Aso3M

Strength

Back squat: 5 x 5 at 70% 1RM

http://www.tabatatimes.com/why-deep-squats-are-good-for-you/

WOD

“Rowing with Helen”

3 rounds:

500m row
21 KB swings 53/35
12 pull-ups