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SATURDAY, AUGUST 30, 2014

Archive for May, 2013

Workout of the Day: Thursday 5-23-2013

Warm up before class: Row 1,000m, mobility

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Group Warm up: 5:00 instructors choice

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Skill: 30 Handstand Push Ups (Max 6:00)

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Strength: Weighted bar lunges (back rack) – 6 rounds , 8 alt. lunges each round (record loads, max 15:00)

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Metcon: 3 rounds for max reps:

  • 2:00 rowing (calories)
  • 2:00 ring push ups
  • 2:00 rest



Workout of the Day: Wednesday 5-22-2013

Warm up before class: Run 1,200m, mobility

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Group Warm up: 5:00 instructors choice

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Buy In: AMRAP 4:00 – Max toes to bar (Adv.) Max bar muscle ups

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Strength: Double kettlebell press – 50 reps (record the 10 heaviest, max 18:00)

watch this video for technique: http://youtu.be/CS7GtvXiFM0

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METCON: Tabata drills, 6 rounds each

  • Sit Ups
  • Squats
  • Mountain Climbers

 


Workout of the Day: Tuesday 5-21-2013

Warm up before class: Row 1,000m, mobility

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Group Warm up: 5:00 instructors choice

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Buy In: AMRAP 4:00 – strict pull ups (E:) Strict CTB or L-sit pull ups

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Basic Strength: Front Squat – 30 reps for max total load

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Adv. Strength: Squat Cleans – 30 reps for max total load

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METCON: 3 rounds for time:

  • Run 200m
  • 30 Double Unders (100 singles)
  • 10 Burpees (jump on plate)



Workout of the Day: Monday 5-20-2013

Warm up before class: Run 1200m, mobility

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Group Warm up: 5:00 instructors choice

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SKILL: Prowler pushes. Complete 5 x 40 meter pushes. (180/90# added to sled)

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WOD: This is a special request from our member Joe Hayes who served with Corporal Ryan C. McGhee

“McGhee” AMRAP 20:00 (30:00 for elite wodcrushers)

  • 275 pound Deadlift, 5 reps (275/175)
  • 13 Push-ups
  • 9 Box jumps (24/20″)

Notes: If you did the 11a Saturday WOD with deadlifts, please use this day as a rest day or work on other skills! If 275 or 175 is over 65-70% of your 1RM you need to scale this WOD, the volume is too much. The actual WOD is a 30 minute AMRAP… which we believe is counter productive to health and fitness so it has been shortened to 20:00. If you want to do the 30:00 version that is fine but we won’t ask it.

Scaling groups: scaled DL as needed, no more than 70% of 1RM.

CplRyanMcGhee_th.jpg

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.


Workout of the Day: Sunday 5-19-2013

Warm up before class: Run 1200m, mobility

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Group Warm up: 8:00 instructors choice

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WOD 1: “Elizabeth” 21-15-9 reps for time:

  • Squat Cleans 135/95
  • Ring Dips

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WOD 2: anything…. pick a weakness, get help on your form, do 30-50 reps. Here are some ideas:

  • Handstand Push Ups
  • Double Unders
  • Toes To Bar
  • Muscle Ups
  • Overhead Squats
  • Snatch
  • etc…



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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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