Archive for month: November, 2016

Warm Up
Trainer’s Choice

 

First…

EMOM 12 Minutes of:

 

MINUTE 1: 30 Second L – Sit Holds (on rings or bar)
MINUTE 2: 40 Second Ball Slams
MINUTE 3: 50 Second Farmer’s Carry (around perimeter of gym)

 

WOD
“Rankel”

 

AMRAP 20 minutes of:

 

6 Deadlifts
7 Burpee Pull Ups
10 Kettlebell Swings
Row 250M or .4 Mile Bike or .1 Mile Run

 

Sometimes we get caught up in life, the same as we get caught up in the gym. Whether that is worrying about the number on the board, the time on the clock, what everyone else is getting on WODs, or just plain fear for a workout. That’s OK, it happens to everyone once in awhile and it takes a moment to sit back and put everything into perspective.

 

Sure we all have goals and I want you to continue to strive for those goals everyday, but on a day like today where we have a CrossFit Hero WOD, I want you to try and sit back and look at the bigger picture for a minute. It is ok to be afraid of a workout or a movement, but the idea of a CrossFit Hero WOD is showing courage, going against that fear and putting yourself OUTSIDE your comfort zone.

 

A CrossFit Hero WOD is designed to honor a fallen Hero, to give yourself a reality check and to put you into a level of suck that brings this whole thing back into perspective. A CrossFit Hero WOD is not meant to be an everyday training regimen, nor should it be. These workouts are nasty, and for good reason, they take you to a place that you may never have been before. A level of suck that is indescribable to most that have never been there, and when its over you should feel accomplished not because of the time on the board, but the fact that you finished, the fact that you put it all out there to honor a fallen Hero.

 

So today, as we hit this workout, I want us to all sit back and look at the big picture. Take a second to think about why we are doing this, then give this workout everything you have. It will be tough, it will be grueling, but in the end I promise you will be proud of what just went down.

 

The CrossFit Hero WOD we are going to be doing today is called “Rankel”. Here is a little bit on U.S. Marine Corps Sergeant John Rankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

LEVEL 1:
12 Ring Rows
35/45lb Deadlifts
15 Abmat Sit Ups

 

LEVEL 2:
Assisted Pull Ups or Pull Ups
83/115lb Deadlifts
Knees to Chest

 

LEVEL 3:
Pull Ups
125/185lb Deadlift (advanced: 155/225lb)
Toes to Bar

Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…
EMOM 12 Minutes of:

 

MINUTE 1: 6/8 Calorie Row or Bike
MINUTE 2: 5 Front Squats @ 70%
MINUTE 3: 15 Medball Slams

 

*Build up in weight for the front squats.  Bar can be taken from the ground or the rack.

 

WOD
Every 2:30 Minutes, for 20 Minutes of:

 

30 Double Under’s or 60 Single Under’s
7 Burpees
5 Squat Cleans

 

LEVEL 1:
7 Squat Clean Reps for the entire workout – 35/45lb Squat Cleans

 

LEVEL 2:
7 Squat Clean Reps for the entire workout @ 55/75lb OR

 

0-5 MINUTES – 5 reps@ 45/65lb Squat Cleans
5-10 MINUTES – 4 reps @ 55/75lb Squat Cleans
10 – 15 MINUTES – 3 reps @ 75/105lb Squat Cleans
15 – 20 MINUTES – 2 reps @ 83/115lb Squat Cleans

 

LEVEL 3:
0-5 MINUTES – 5 reps@ 65/95lb Squat Cleans
5-10 MINUTES – 4 reps @ 83/115lb Squat Cleans
10 – 15 MINUTES – 3 reps @ 105/155lb Squat Cleans
15 – 20 MINUTES – 2 reps @ 125/185lb Squat Cleans

Warm Up
Trainer’s Choice’s

 

WOD
“Armazem Turkey Burn”

 

FIRST COURSE (by yourself, 1 person):

30 – 20 – 10 OF:

 

Wall Balls

Box Jumps or Step Ups

Kettlebell Swings

 

*10 minute Cap

 

REST 2 MINUTES

 

MAIN COURSE (In teams of 2):

AMRAP 16 Minutes of:

 

11 Burpees

24 Lunges

16 DB Push Press or Air Squats

 

*You go, I go format

 

STOP AT 28 MINUTE MARK & REST 2 MINUTES

 

DESSERT (Starts at 30 Minute mark):

In teams of 2:

 

3,000M Row

 

*One person holds a plank or mountain climbers while the other rows.  Switch every 250M

Warm Up
Trainer’s Choice

 

First…
Every 2 Minutes for 12 Minutes:

 

8 Toes to Bar or Knees to Elbow or Knees to Chest
10 Calorie Row or Bike
12 Air Squats

 

Barbell Warm Up

 

WOD

For Time:

 

15 – 12 – 9 – 6 – 3:

 

Squat Cleans
Shoulder to Overhead
Bar Facing Burgees

 

*18 Minute Cap

 

LEVEL 1:
35/45lb Squat Cleans/Shoulder to Overhead

 

LEVEL 2:
45/65 – 55/85lb Squat Cleans/Shoulder to Overhead

 

LEVEL 3:
85/115lb Squat Cleans/Shoulder to Overhead

 

Warm Up
Trainer’s Choice

 

Barbell Warm Up

 

First…
EMOM 12 Minutes of:

 

MINUTE 1: 7 Back Squats
MINUTE 2: 30 Second Row or Assault Bike SPRINT
MINUTE 3: 15 Russian KB Swings (heavy)

 

*Bar is taken from the rack.  Build up in weight for the back squats (80%)

 

WOD
AMRAP 16 minutes of:

 

14 Wall Balls
10 Box Jumps
8 Push Jerks

 

*Barbell is taken from the ground.

 

LEVEL 1:
18/26lb KB Swing
6/8lb Wall Ball
16/20″ Step Up or Box Jump
35/45lb Push Jerk

 

LEVEL 2:
26/35lb KB Swing
8/14lb Wall Ball
20/24″ Step Up or Box Jump
45/65lb – 55/83lb Push Jerk

 

LEVEL 3:
35/55lb KB Swing (advanced: 55/70lb)
14/20lb Wall Ball
20/24″ Box Jump
95/135lb Push Jerk (advanced: 105/155lb)