WOD 11.2 kicked off in the box today with Beau taking it on. Beau got 8 rounds plus 9 deadlifts in what appeared to be a real butt kicker! What a display of perfect form and outstanding effort. Great Job, Beau!

Thursday is a return to the 20 rep back squat. Let me refresh the rules of a true 20 rep attempt: the bar can rest on your back but never are you allowed to set it in the rack. If you do set it in the rack before you hit 20, your attempt is a failure. A good way to attach a 20 rep set is to break it into “mental sets”; for example, go for 5 at a time without stopping, pause, go for 5 again, etc.. Go to your “happy place”. Ignore the activity around you, focus on moving the weight, breathe, get those reps! It’s like Mark Rippetoe said:

” On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in. ”

Who just doesn’t love the wit and wisdom of Coach Rippetoe?!?

Thursday’s WOD

Warm-up

2×25 GHD Sit-ups

Strength

20 rep back squat with 5# more than Monday

Bent over rows – 5/5/5/5/5

METCON – For time:

10,9,8,7,6,5,4,3,2,1 – HSPU

In between sets, do a 10M shuttle sprint (it’s the length of the metcon room, approximately. Sprint from roll-up door to pull-up bars and back)

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WOD 11.2 is posted on the main site. Here’s what it has to say:

Workout

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg)

12 Push-ups

15 Box jumps (24″)

Description:

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up: A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump: This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

To clarify the ROM and standards, a video was posted as well at this link: http://games.crossfit.com/compete/workouts/deadlift-push-box-jump

Can’t say I’m too stoked about another AMRAP METCON. I hope we’ll see some heavier weights, maybe even some 1RM in deads, cleans, snatches, etc. Well have to wait and see! Don’t forget we are hosting the local affiliates this Saturday to take on WOD 11.2. Check in is at 9:30AM and 1st WOD starts at 10AM. Come on out!

Wednesday is rest day for everyone but the early AM crew. Here’s their WOD tomorrow; it will be everyone elses Friday:

Warm-up – row 1000M

Strength

Clean and jerk – 5/5/3/3

Power of full clean is your option. You may split jerk or push jerk the weight overhead; just make sure your arms are locked out fully overhead with your head behind your arms.

METCON

“Bosley”

3 Rounds for time:

3 – Deadlifts (315/185)

28 – Pull-ups

83 – Double unders

Happy Birthday Derick! Hope this WOD hurt you as much as it’s going to hurt Rich!

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I hate double unders. Hate them. They are my arch nemesis. I stink at them and they laugh at me in my pathetic attempts to subdue them. Everytime I attempt them, I end up looking like I’ve been beaten with a switch, my knees ache, my shoulders ache and I get uber frustrated (tonight I actually threw the jumprope at the wall in frustration). Yet I program them at least once a week, maybe more. Why? Because they are an awesome way to develop hand/ eye coordination, great cardio and easy to score. And I need the practice. So do most of you. So I’ll keep at them, keep programming them and one day, maybe one day, I won’t hate them. As much.

The Open WOD 11.2 is coming to our gym this Saturday at 10:00AM. I hope to see every one of you there! We’ll register at 9:30AM. I’ll need volunteers to help judge, take pictures, help with registration, help set up and help break down. See me if you’re available ASAP!

Tuesday’s WOD

Warm-up

Sprint 400M (bottom of the hill to the stop sign)

Strength

Bench Press – 3/3/3

METCON

AMRAP 15

15 Push Presses (95/65)

15 KB Swings (55/35)

15 SDLHP (95/65)

15 K2E

Cool Down

Sprint 400M

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Man, what a weekend! HITCF took 5 teams to the O-run in Florence and had one awesome time. Can’t even describe how proud I was as a box owner to have such a group represent HIT CrossFit. Everyone gave it their all and represented well! CrossFit is all about being ready for the unknown and the unknowable and this run proved that we could take whatever was thrown at us. 10 foot wall? Check. Balance and agility? Beasted. Throwing odd shaped objects? Conquered. Running, jumping, climbing, crawling, pulling and lifting? Dominated. We even ran with weight in the form of sandbags, telephone poles and pipes with chains attached. What a great test of all of the physical skills we train every day, every week. Afterwards, we were the only group with the cohesiveness to have our own tailgating picnic! This is a race that we’ll definately participate in next year. We even got an invite to attend a WOD weekend down on the coast, more detais later! Thanks to Dan, Ryan, Darren, Sean, Sherry, Elissa, Sara, Andrea, James, Jon, Chris, Joe, Victoria, Amanda, Lok-yi, Lea, Rich, Jane and Hart for showing up at 6AM, driving 3 hours to compete and participating in this race. You guys ROCK!

We are happy to be one of the boxes that are participating in the CrossFit Open Games. This upcoming weekend we get to host anyone in the upstate that wants to give WOD 11.2 a try. We need all of our members and friends support! Make plans to attend this Saturday and represent! We’ll start with registration at 9:30AM and get the WODs going by 10AM. I want to encourage EVERYONE to attend, even if you’re not registered for the games. This WOD to open to all, just the ones competing will be judged. Come on in. I feel quite confident we’ll be hitting a local restaurant afterwards for a communal feast!

Monday’s WOD

Warm-up – 800M run

Strength

Back Squat – 20 reps with 5# more than your last attempt

METCON

5 Rounds for time:

1 minute of double unders

1 minute of pull-ups

1 minute of rest

Cool-down – 800M run

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I just started Monday volunteering at the local high school as an adjunct strength coach for the varsity weight training program. This program was put together for varsity athletes to have a specific time to weight train instead of a PE class where they are surrounded by less motivated students. By less motivated. (By less motivated, I’m speaking of those that don’t want to dress out for PE because they might sweat or exert themselves. I actually saw an entire PE class simply walking around the track in jeans, shirts and street shoes my 1st day there!) My task is to help get the athletes bigger, faster and stronger. I plan on using a linear progression program with short, intense metcons as well as olympic lifting to acheive this. When one of the kids asked me which sport this was specific to, I told them “all of them”. It’s true. Literally every sport uses explosive movements of some sort. Throwing, catching, running, physical contact, you name it, it can be benefited by developing more explosive power, the kind developed by the olympic lifts. And by teaching them the fundementals of the squat, shoulder press, deadlift and even the bench press, we can help them in not only thier oly lifts but in getting them to be able to move more efficiently, more confidently and without the risk of injury from improper form, ROM and technique. So yes, CrossFit training can benefit literally every sport. It’s now up to me to put it into application and get these student/athletes ready to dominate their opponents!

O-Run teams are meeting at my barn at 0600 Saturday to carpool and caraven down to Florence for the race. Plan is to bring your own meat to throw on the grill as well as a side to share. Plan on bringing snacks and beverages. I’ve got plates and napkins as well as a grill to use. We’ll plan on tailgatting HITCF Style after the run then heading back around 3 or 4! Bring a lawn chair as well!

Thursday’s WOD
20 rep back squat with 5# more than Monday

METCON
AMRAP 8
3- Power Cleans (155/95)
6 – Box jumps (24/20)
9 – Wall balls (20/14)

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