Tuesday 151229

Holiday Hours:
Thursday 12/31 – LCF Throwdown/Competition teams of 2. Starting at 830am. BRING $5 CASH per person. $$ will be awarded to the 1st place RX Winner, 1st place SCALED Winner and to the SPIRIT OF THE GAMES!!! Bring Food to share if you would like!! 
Friday 1/1/16 – Happy New Year!! Enjoy the day with family and friends as we will be closed. 
Saturday 12/26, normal schedule. 

Dynamic Warm-Up – Mobility
Prepare for..

Three sets of:

Row; 1000, 800, 600
30 Box Jump-Overs 24″/20″, 20/16, 16/12
20 Deadlifts 225/155, 185/125, 145/105
Strict Pull-Ups 20/15, 15/10, 10/5  * Progression
Rest 4 minutes
**These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set

*Scale weight and movements as needed for progression and smooth speed through the set. Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Compliments of Invictus
A. Every minute, on the minute, for 12 minutes:

Minute 1 – 8 x rep Crossover or Banded Reverse Flys @ 2121
Minute 2 – 5 x reps Weighted Supinated-Grip Pull-Ups
Minute 3 – 8-10 x reps Strict Handstand Push-Ups to 2″ Deficit
Minute 4 – L-Sit x 30-40 seconds

B. Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of: Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Start @ 60% 1RM and climbing with technique
Rest as needed:  “Use Jerk Blocks if possible.”

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed


New Year’s Eve ThrowDown 2015..   Get your partner & sign up on the community board!!
WOD 1: Past
2 Rounds

20 ft Weighted walking lunge (overhead/front rack) with Barbell or Fat Bar to rack.
20 Shoulder to overhead each individual
40 Chest to Bar / Pull-ups- Ring Rows as a team
Rx- 115 lb male, 75 lb female
Scaled – 85 lb male, 45 lb female
You must alternate the weighted lunge (e.g. male does first round, female does second or vice-versa)

WOD: 2 In the 1 Minute Moment
Total  Calories In 1 minute on Assault bike. May end up being: 30 seconds a heat, due to choke point of 3 Assault bikes. Will determination once all teams are signed up.

WOD: 3 Present
Skill-Strength: Power or Clean and Jerk ladder Male-Female BB line every minute advance to next BB.

*Male starts @ 115-125-135-145-155-165-175-185-195-205-215-225-235-245-255
*Female starts @ 63-73-83-93-103-113-123-133-143-153-163-173-183-193-203-213..
|RX starts at 135/73
Novice at 115/63
Tie break is as many Deadlifts reps till minute as ended. 

WOD: 3 Future “2015 FGB
3 Rounds of
Wall Balls 20/14  14/10
GTO 95/63  75/45
Box Jumps 24/20  20/16
Push Press   95/63  75/45
Row Calories

(In case of a tie highest # calorie team rowed decides winner of the NYE 2015 ThrowDown)

In this workout you move from each of five stations after a minute. Alternating team members. The clock does not reset or stop between exercises. This is 3  five-minute round. On call of “rotate”, the athletes/ team members must move to next station immediately /Alternating for best score. One point is given for each rep, except on the rower where each calorie is one point.. 

Will go over standards for ROM for each event, adjust all movements in WODs as need to be able to clearly judge movement & for fun suck factor..

2 thoughts on “Tuesday 151229

  1. A. 800, 800, 600 Row
    30 Box Jump Overs 24″
    20 Deadlifts 185#
    Strict Pull Ups-17,14,17
    B. EMOM’s
    Deficit HSPU’s (kipping) 8
    Flutterkicks in lieu of L-sit (Groin)
    Crossover 10 Reps
    Weighted strict pull ups-3-5 30#
    C. 95# Across
    D. 135 for 5 sets last set @ 155# (working technique)
    E. Went Home

  2. A done yellow and red crossover, 45 lbs, 8 reps to 2″, and a sloppy broken up 30 sec
    B 95,115,135
    225×3 across
    C 8:02,8:32,8:53 with 800m row across
    D done
    3×12 reverse hyper and some other low back decompression

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