Monday 03/17/14

Front Squat
2 x 5, 1 x 5+


12 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex.


Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.

People were always telling Ted to watch where he was walking . . . they just didn't know he'd take it so literally.

Saturday 08/31/13

Reminder - we do not have class on Labor Day (Monday, 09/02/13).


Bench Press
2 x 5, 1 x 5+


20 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex.


Finale: 8 minutes of mobbing your shoulders

Diana and a successful deadlift

Saturday 03/02/13

Deadlift
5-5-5


12 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex.  Compare to 01/14/13 (but this is only 12 min - not 20 - so go heavier!).


Finale:  8 minutes of mobbing your shoulders

 Kathy takes off on a down-back.

Monday 08/13/12

Snatch
3-3-3-2-2-2


12 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.


Finale:  8 minutes of mobbing your shoulders

Kathy and Steve - post-"Tim"

08/11/12

Wednesday 03/02/11

Bench Press
75% x 5
85% x 3
95% x 1+


10 min EMOM of the following dumbbell complex:
3 DB Hang Cleans
3 DB Push Press
3 DB Overhead Reverse Alternating Lunge (3/side for a total of 6)
(Courtesy of CrossFit KC)

DB loading is 45% BW (total, not per DB). Note that these are hang cleans, not hang power cleans, so you must receive them in a full squat position.

Overhead Reverse Alternating Lunge: Hold both DBs overhead, step backward with one leg into a lunge position, lightly touching knee to the ground.

Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.

Compare to 10/13/10.

Tracy and Lori N. bench pressing
02/24/11

Wednesday 10/13/10

Push Press
2-2-2-2


Strict Pull-ups

Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15


10 min EMOM of the following dumbbell complex:
3 DB Hang Cleans
3 DB Push Press
3 DB Overhead Reverse Alternating Lunge (3/side for a total of 6)
(Courtesy of CrossFit KC)

DB loading is 45% BW (total, not per DB). Note that these are hang cleans, not hang power cleans, so you must receive them in a full squat position.

Overhead Reverse Alternating Lunge: Hold both DBs overhead, step backward with one leg into a lunge position, lightly touching knee to the ground.

Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.

 Spinning the rope - Seth, Phil, and Rob

10/09/10

 

Wednesday 08/11/10

Overhead Squat
5-5-5-5-5

Compare to 06/28/10.


10 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.

Compare to 03/01/10.

Seth during the 1st pull of the clean

08/05/10

Monday 03/08/10 and St. Patty's Day Race!

Time: 8:30 p.m.

Important! We'll start by meeting in the commons tonight and then go from there. CHS's musical is this week, so this will affect our Monday, Wednesday, and Thursday class locations this week.

Skill Work
L-Sits


20 min AMRAP of:
10 DB Right-Arm Hang Power Snatch
10 DB Left-Arm Hang Power Snatch
20 DB Swings
40 DB Goblet Lunges

The DB loading is 20% of your bodyweight.


Also, we will be having our first off-site Testify event on Wednesday, March 17th. Peak Performance is having their annual St. Patrick's Day "Blarney Stone 5K" at the Cass St. store, and it is a really fun race whether you are an experienced runner or a first-time racer!

Registrations received by Peak Performance by Wednesday, March 10th will cost $22, and people signed up by then will also be guaranteed a pint glass! After March 10th the price goes up to $30, so get your registration in early. In an effort to assist with this, we will have registration forms at class on Monday and Wednesday of this week. If you'd like, you can simply fill out the form, write a check for $22, and then we'll turn it all in for you before the deadline.

On the day of the race, we will meet at CHS at 5:00 p.m. to carpool to the Cass St. Peak Performance store (where the run is being held). If you can't meet us but you still want to do the race, just let us know so we can find you at the store!

For those of you who choose not to join us at the race, we will be having an extra session on Tuesday, March 16th at 7:00 p.m. The WOD will be a surprise, so just show up at 7:00 p.m. ready to work!