Friday 12.19.14

Daily Warmup 

Mobility

High hamstring flossing 2 min each side

https://www.youtube.com/watch?v=OqmB1VhqZCM

External rotation bench press mob 2 mins (starts at 3:00)

https://www.youtube.com/watch?v=VR1An7jpdUY

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

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

Benchmark WOD

Linda

aka “The 3 Bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlifts @ 1.5 body weight
Bench press @ body weight
Clean @ .75 body weight

Find a partner to work with in a similar weight range. This is not a partner workout but we do have limited bars and racks. Each start with a different lift. Try to get as close to the RX weights as possible. This wod is for time.

Demo wod “Spealler does Linda” https://www.youtube.com/watch?v=n6HinJynML8

Thursday 12.18.14

Daily Warmup

Mobility

Glute smash with lax ball 2 min each side

https://www.youtube.com/watch?v=0c7iKglr6J8

Freeing up the scapula with lax ball 2 mins each side

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

Strength

Back squats: 5 x 1 @ 90% 1RM

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

WOD

“Air Force”

20 thrusters 95/65
20 power cleans 95/65
20 push press 95/65
20 overhead squats 95/65
20 front squats 95/65

-perform 4 burpees at the start of each minute

Wednesday 12.17.14

image

Double-unders Clinic

Every class today will be coached by Steph Cohee and will feature a special double-under clinic. So if you are struggling with the rope or just want to get better at those pesky double-unders, come on in.

Daily Warmup

Double-unders Clinic

WOD

12 min AMRAP

10 double-unders
2 air squats/2 pull-ups
20 double-unders
4 air squats/4 pull-ups
30 double-unders
6 air squats/6 pull-ups

….. continue adding 10 double-unders/2 air squats/2 pull-ups each round and carry on as high as possible till time is capped.

Tuesday 12.16.14

Daily Warmup

Mobility

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

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

Opening the hips for better squatting with lateral distraction 2 min each side

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

Strength

Front squats: 5 x 1 @ 90% 1RM

http://www.tabatatimes.com/how-to-perform-a-proper-front-squat/

WOD

500m row for time

then immediately into…

5 rounds of:
20 wall balls 20/14
10 push-ups

Monday 12.15.14

Daily Warmup

Mobility

Overhead prep with roller and barbell 2 min

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

Super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

Strength

Snatch 15 min EMOM: 5×1 at 70%, 5×1 at 80%, 5×1 at 90%

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

2 rounds:

20 box jumps 30/24
5 ring dips
30 box jumps 24/20
10 ring dips
40 box jumps 20/16*
15 ring dips

*Use 4 stacked 45# bumper plates=16″

Friday 12.12.14

Daily Warmup (check the board)

Mobility

Wrist mobility, overhead position and hips with bands

Strength

Overhead squats 5,3,3,2,2,1,1,1

Work your way up to a 1RM. Record it.

Read this first…http://www.tabatatimes.com/overhead-squats/

WOD

12 min AMRAP:
100′ farmer’s carry 53/35
2 rope climbs
3 manmakers @ 1/2 BW
4 T2B
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This is a very grip intensive workout as Crossfit workouts sometimes are. If you find that your grip is not as strong as you would like it to be check out this article from Tabata Times on ways to strengthen it (and how to grip better by using your hands, not your fingers).
———————————————-

Thursday 12.11.14

chase

Crossfit Woodstock Member Profiles #13 and #14: Tiffany Galbreath and Chase Ashley

Hey everyone! My name is Tiffany Galbreath and I have been living in Portland for the past five years. I currently work full time at Prettyman’s General bar and part time at Dutch bro’s. I am also a full time student studying radiation medicine. I have a miniature dachshund named Bruiser who has stolen my heart since the first day we met (sorry Chase). Haha, luckily for me Chase loves the little punk as much as I do! School, work, Chase and Bruiser… Yup, that sums up my busy schedule! Oh, and XF of course!

Currently, I am in the car headed to Medford with Chase and thought it’d be a great time passer for us both to fill it out… So here is Chase Ashley folks!

My name is Chase and I have also been living in Portland the past five years. I am originally from a very teeny-tiny town called Ridgecrest in CA. I am finishing up my Bachelors degree in Architecture right now at PSU and will be pursuing a Master’s in the near future. I work for Abbasi Design Wroks as a part time designer. My life consists of: draw, eat, sleep, repeat.

How long have you been doing CrossFit?

We have been at CFWoodstock since summer of 2013. Man, that went by so fast!

Why CrossFit?

Well, because Chase wanted to check it out and I tagged along, haha.

What is your fitness history?

T-I used to be really active with competitive cheerleading and gymnastics until I tore my meniscus in half in my right knee. Since then I have had two knee surgeries and have been in and out of physical therapy. Currently I am waiting for another knee surgery but I am considered to be too young for one.
C-What is fitness history? I hadn’t touched a barbell since middle school gym class…

What have you gained from CrossFit?

T – MOBILITY! Since I have been in CrossFit I have improved more than I have in my years of physical therapy. I am still in shock of how much I can do that the doctors told me I would never be able to. And for the most part-pain free!
C – Getting swole! Just kidding, I have adopted a healthier lifestyle and lost my freshman twenty from first year of college.

If you could choose a superpower, what would it be and why?

T – To read minds! Being a bartender and a barista, my job would be so much easier!
C – The ability to not sleep: SO PRODUCTIVE.
(…T – he doesn’t sleep as it is!)

Describe your dream vacation.

T – Anywhere away from responsibilities! It’d be so nice to unplug mentally and just enjoy an adventure with some good beer!
C – $10,000 bets in Vegas.

If your house caught on fire, what 3 possessions would you save?

T – BRUISER BRUISER BRUISER! Oh my, I have anxiety just thinking how awful this could be.
C – Bruiser, my computers annnnnnnnd my jump rope!

If your life had a theme song, what would it be?

T&C- Any Chromeo song, haha. They are all funky and wild… it’s kind of our thing :)

If you could live like a fictional character, who would it be and why?

T – A Disney princess, uh-duh! I want to live in the Disney palace or the haunted mansion. Either one would be so rad!
C – She’s not joking…

What is something you are looking forward to/excited about?

T – School to be finished! It’s going to be a while but it’s a little closer every term. Oh, and we’re going to Disneyland in September, yeeee!
C – A vacation and for school to be out, indefinitely.

What tv show do you secretly watch?

T – I willingly watch any reality show on E. No shame.
C – I watched the whole series of Gossip Girl with Tiffany when she had her second surgery… and I enjoyed it.

 Here is Bruiser :)

bruiser

Thanks for sharing, Tiffany and Chase! I think you two must be the hardest working couple I know. School, jobs, Bruiser and you still make it the gym. Nice work. Today’s wod is named in your honor (sort of).

Daily Warmup (check the board)

Mobility

Glute smash with lax ball 2 min each side

https://www.youtube.com/watch?v=0c7iKglr6J8

Freeing up the scapula with lax ball 2 mins each side

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

Strength

Back squats: 5 x 1 @ 90% 1RM

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

WOD

“Bruiser”

1 min amrap deadlifts 185/135
2 min amrap pull-ups
3 min amrap box jumps 30/24
2 min amrap pull-ups
1 min amrap deadlifts 185/135

Score is combined total reps of all movements.