SPARTAN DASH - Saturday, August 24, 2013

If you signed up at the gym, go to www.spartandash.com to get more information and register for the Spartan Dash.

We are team CF Islanders. Use the promo code "cbs" to get the discount ($61). This promo code is only good for today, so get on it! Our race kicks off at 10:30am.

Victoria Day WOD

Thanks for coming out for the Victoria Day WOD! The weather wasn't the greatest, but that didn't stop us from braving the elements and getting outside for a run! Well done, everyone!

10am group post WOD

11am group post WOD

WOD 052113

Part A:

power clean: 3-3-3-3-3

These are touch and go from the floor. You are not permitted to rest or re-grip from the floor.

You may rest with the bar in the rack position only.

Part B:

SQUAT-A-LOT

10 minute AMRAP:

back squat (95/135)

ADV: (105/155)

Use the rack. This workout starts with 5 sit-ups and EMOM you must perform 5 sit-ups.

Post total number of reps for score.

Team "Jackie" was a lot of fun! Well done, everyone!

Victoria Day WOD

We did this workout last year on the Victoria Day holiday, so let's do it again!

We're at reduced hours on Monday. We'll be doing this WOD at 10am and 11am, so if you can make it, sign up and come on in!

Hope to see you there!

WOD 052013

For time:

250m run

20 clean & jerk (95/135)

250m run

20 pull-ups

250m run

20 burpee box jumps (20/24)

250m run

20 kettlebell swings (53/70)

250m run

20 back squats (95/135)

Team WOD 051813

Part A:

Team “Jackie”

For time:

3000m row

150 thrusters (45)

90 pull-ups

This will be done in teams of 3. Only one person works at a time. Divide the work evenly. The row must be completed before moving on to the thrusters and the thrusters must be completed before moving on to the pull-ups.

Part B:

Team static hang

All 3 team members will perform a static hang to failure, with only one person on the bar at a time. As soon as the first team member comes off the bar, the second team member jumps on. Once they come off, the final team member jumps on the bar. Once the final team member comes off the bar, note the time for score.

Wow, it looks like Chris L did the WOD 3 times! Hardcore!

WOD 051713

Part A:

15 minutes to find your 5-rep max of:

1 deadlift + 1 hang power clean + 1 lunge (right) + 1 lunge (left) + 1 split jerk

Part B:

5 rounds for time:

10 deadlift (65/95)

8 hang power clean (65/95)

6 alternating lunges in place with bar in front rack (65/95)

4 front squat (65/95)

2 shoulder to overhead (65/95)

ADV: (80/115)

NOTE: For all lunges, the back foot shouldn't move. If you lunge forward onto your right foot, the left foot stays in place. Once the left knee hits the rubber, push back off the right foot and finish with the feet together, toes in line.

WOD 051613

Part A:

3 strict pull-ups every 30 seconds until failure (10 minute time cap)

Part B:

For time:

300m plate pinch farmer’s carry (25)

30 hand-release push-ups

30 medicine ball sit-ups (14/20)

200m plate pinch farmer’s carry (25)

20 hand-release push-ups

20 medicine ball sit-ups (14/20)

100m plate pinch farmer’s carry (25)

10 hand-release push-ups

10 medicine ball sit-ups (14/20)

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Part A:

Find your 1-rep max where 1 rep consists of the following four movements:

1. Perform a full deadlift (floor to hips)

2. From the hips, return the bar to just below the knees, then back to the hips

3. From the hips, return the bar to just above the knees, then back to the hips

4. From the hips, return the bar to the floor

Part B:

15 minute AMRAP:

5 sumo deadlift high pull (65/95)

10 wall balls (14/20)

15 double unders

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Part A:

back squat: these are % of your 1-rep max

5 @ 45%

5 @ 55%

5 @ 65%

max reps @ 75%

5 @ 65%

5 @ 55%

5 @ 45%

Post total number of reps and load @ 75% for score.

Part B:

10 minute AMRAP:

burpee toes-to-bar

This workout starts with a 50m sprint and EMOM you must sprint 50m. Post total number of burpee toes-to-bar for score.

CASHOUT:

Handstand practice (against the wall, freestanding, handstand walking)

PROGRESSIONS

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Part A:

15 minutes to find your 1-rep max thruster (bar must be taken from the floor)

1-REP MAX THRUSTER

Part B:

10 minute AMRAP: thrusters (65/95)

This workout starts with 5 chest-to-bar pull-ups and EMOM you must complete 5 chest-to-bar pull-ups.

Post total number of thrusters for score.

JASON ON THE THRUSTER

KIPPING CHEST-TO-BAR PULL-UPS

WOD 051113

Partner “Deck of Cards”

spades = sit-ups

hearts = hand-release burpees

diamonds = kettlebell swings (53/70)

clubs = jumping back squats (35/45)

Each group of two will have a shuffled deck of 52 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person draws the top card and depending on the suit, will do one of the four movements above. Do the number of reps corresponding to the number on the card. For face cards it’s 11 reps for a Jack, 12 reps for a Queen, 13 reps for a King, and 14 reps for an Ace. If you pick the Joker, both athletes must run 250m together.

This workout is for time. Only one person works at a time, except for the run. Take turns drawing cards and completing all reps for each movement until you are through the whole deck.