CrossFit Delray Beach

SPLIT JERK / GRACE (OR HEAVY GRACE) (BENCHMARK)

Sarah Bowling — Thu, 09 Sep 2010 05:36:39 GMT

Group Warmup: 400 M Run / 500 M Row; 5 OH Pass; 5 Torso Twist; 5 Good Morning; 5 Power Clean; 5 Shoulder Press; 5 Push Press; 5 Push Jerk; 10 Air Squat; 10 Mtn Climbers; x 2 Rounds

LEAD BY COACH IN UNISON (WITH LOAD APPROPRIATE FOR TEMPO)

Alternating sets, A1 then A2:

A1: PUSH PRESS @ 31X1; 8 Reps; 3 Sets, Rest 30 Sec

A2: ALTERNATING SPLIT STANCE*; 8 Reps (4 Reps each side); 3 Sets, Rest 30 Sec

* Coach to demonstrate the foot position for the Split Jerk. Start in "Squat Stance". Feet split apart vertically, and land in a lunge position. Body evenly balanced between feet. To reset, inch front foot back toward center, then bring back foot forward to meet it at full extension.

Technique & Development: SPLIT JERK

A: PUSH (OR) SPLIT JERK; Reps Sets 3, 3, 3, 3 (Rest in rotation, add weight as perfected)

WOD: "GRACE" (Benchmark)

30 CLEAN & JERKS (135 / 95)

FOR TIME

"HEAVY GRACE" (Advanced Benchmark Var.)

30 CLEAN & JERKS (155 / 115)

GOT SOMETHING TO SAY?

Sarah Bowling — Wed, 08 Sep 2010 16:57:02 GMT

MESSAGE TO MEMBERS:

Your comments, questions, ideas, and feedback are what drive us to build the best CF box around! Please take a moment, and answer this short CFDRB MEMBER SURVEY.

1 RM WEIGHTED DIP / FRAN-MENTED

Sarah Bowling — Wed, 08 Sep 2010 05:35:17 GMT

Group Warmup:

250 M ROW

10 PUSH UPS

10 SIT UPS

10 AIR SQUATS

x 2 ROUNDS

Technique & Development: DIPS

Beginner Progression (Banded or Jumping):

DIPS @ 3011; 4-6 Reps; 5 Sets; Rest in Rotation

Working 3 Count Negative, Shoulders dip below elbow crease, Press up to full ext.

Advanced Progression: Strict & Weighted - Find 1RM Weighted Dip (Stationary)

WOD: FRAN-MENTED

3 ROUNDS:

7 THRUSTERS (95/65)

7 PULL UPS

AND FINISH WITH:

1 x 200 M RUN.

REST 2 MINUTES AND RECORD TIME.

3 ROUNDS:

5 THRUSTERS

5 PULL UPS

AND FINISH WITH:

1 x 400 M RUN.

REST 2 MINUTES AND RECORD TIME.

3 ROUNDS:

3 THRUSTERS

3 PULL UPS

AND FINISH WITH:

1 x 800 M RUN.

RECORD TIME.

SNATCH / WHO'S CINDY

Sarah Bowling — Tue, 07 Sep 2010 13:39:12 GMT

Group Warmup / Technique & Development: (10 Minutes)

A: 10 Wall Ball Shots, 10 Reverse Wall Ball Slams, 10 Mtn Climbers, 100 M Run x 2 rds

B: Burgener Warmup (lead by coach 5 reps each w/ PVC):

1. Down & Up (Speed through the middle)

2. Down & Up / Elbows High & Outside (Bar close to body)

3. Muscle Snatch (Overhead position)

4. Snatch Land (2", 4", 6") (Power receiving positions)

5. Snatch Drop (Full Squat) (Full Snatch receiving position)

6. Hang Snatch - from "Pockets" (3rd Pull)

7. Hang Snatch - from "Mid Thigh" (2nd Pull)

8. Full Snatch - from "Floor / Shins" (1st Pull / DL)

WORK SETS: SNATCH PRACTICE (20 Minutes)

A1: Snatch High Pull; Rep Sets 3, 2, 1; Rest 30 Sec;

A2: Hang Power Snatch; Rep Sets 3, 2, 1; Rest 30 Sec

A3: Full Snatch; Rep Sets 3, 2, 1; Rest in rotation / Add weight after each set as perfected.

Rotate through A1, A2, A3. There are a total of 3 Sets per Exercise. Add weight ONLY after mechanics appear sound. Work on PERFECT FORM. Advanced will work up to 90% of 1RM SNATCH.

WOD: AMRAP 15 MINUTES

5 Hang Power Snatch (95/65)

10 Box Jumps

15 Double Unders

LABOR DAY IN THE PARK

Sarah Bowling — Sun, 05 Sep 2010 21:17:16 GMT

WE WILL BE RUNNING ONE CLASS ON MONDAY, LABOR DAY. ON LOCATION:

WHERE: THE PARK

It's a new patch of lawn just NORTH of Atlantic Avenue ON 2nd Avenue. It's across the street from The OFFICE and RITAS. Lots of parking around there.

WHEN: 9:45 AM - BE THERE

Our goal is to get everyone divided up into TEAM for a park WOD at 10AM sharp!

WHAT IF - It rains?

Well, if it's torrential, with no sign of stopping. We'll trek back up to CFDRB and plan to run a WOD by 10:30 AM.

SIGN IN - MANDATORY.

We want to know as soon as possible how many people to expect. This will affect our programming! So...get it together and sign in NOW if you know you'll be there!

NICKED FROM SHORELINE (TEAM WOD)

Sarah Bowling — Sat, 04 Sep 2010 05:24:38 GMT

Group Warmup: 100 M Jog, 1 Round of "Cindy", 200 M Jog, 1 Round of "Cindy", 400 M jog, 1 Round of "Cindy" (all light and not rushed. stretch out the kinks. meet your team, set up your stations and bars for the wod). Each person to do 8-10 warmup reps of Power Cleans and WBS with lighter weights.

TEAM WOD: WE NICKED THIS FROM SHORELINE CROSSFIT:) - and added a few mods.

WOD TIME DOMAIN: 25 MINUTES

TEAMS: 4 PPL (PERSONS A, B, C, & D)

PERSONS A & B from the team will run a total of 6 x 100 M Sandbag Runs. You will share the workload (and the sandbag) by having PERSON A run 100 M (50 M there, 50 M back) and hand off the sandbag to PERSON B. When you are finished, go switch with C & D.

During this time, PERSONS C & D will each be completing the following AMRAP:

5 Power cleans (135/95)

10 Wall Balls (20lb / 14lb)

C & D will write their total cumulative rounds on the board before exiting the gym to take over sandbag sprints. A & B will switch and now do the AMRAP.

Continue switching stations for 25 MINUTES total. POST: TOTAL ROUNDS of 5 power cleans, 10 wall balls.

FRONT SQUATS / 21-15-9

Sarah Bowling — Fri, 03 Sep 2010 05:51:19 GMT

Group Warmup: 400 M Jog, 10 Light WBS, 10 Push Ups, 10 Sit Ups x 2 Rounds

Technique & Development: FRONT SQUAT (20-25 MIN)

A: Warmup Sets

FRONT SQUATS @ 30X1; 6 Reps; 3 Sets; Rest 30 Sec / add weight

B: Work Sets (Record Loads)

FRONT SQUATS @ 10X1; Reps 8, 6, 4, 2; Rest in rotation, Build Heavy.

WOD: 21-15-9

C2B PULL UPS

BURPEES

FOR TIME.

(Scale as needed)

ROPE CLIMBS, DEAD LIFTS, & RUNNING

Sarah Bowling — Thu, 02 Sep 2010 05:47:58 GMT

Today's Group Warmup and Technique & Development will be worked simultaneously during the first 20 minutes of class. First the COACH will do demos as explained below, then the class will work until warm.

A: COACH DEMONSTRATION AND SET UP

1. Review Foot Clamp and Hand Positions. Review Descending Planks.

2. Review DEADLIFT (Stance, Grip, Position)

B: CLASS WARMUP / TECH & DEVELOPMENT (ROPES & DL)

3 ROUNDS:

250 M ROW

7 DEADLIFTS (Add weight each round, this is warmup up to working weight)

Hip Extension Stretch (Knee against wall, see K-Star video)

Quad Stretch / Hamstring Release

Calf Stretch / Ankle Rotation

25 M High Knees / 25 M Butt Kicks

1 ROPE CLIMB

WORK SETS: DEADLIFTS 5-4-3-2-1

REST AND QUICK STRETCH HAMS, GLUTES, QUADS, CALVES, ANKLES.

WOD: 4 X 800 M RUN

This WOD will be worked with a continuously running clock. You will start an 800 M RUN every 8 MINUTES. Record times for each of your efforts.

0:00 - 8:00 - 800 M RUN (Record time, rest until next effort)

8:00 - 16:00 - 800 M RUN

16:00 - 20:00 - 800 M RUN

20:00 - 24:00 - 800 M RUN

EVEN MORE NEW CLASSES!

Sarah Bowling — Wed, 01 Sep 2010 19:53:07 GMT

ATTENTION MEMBERS:

EXCITING NEWS! NOT ONLY HAVE WE ADDED THESE EXTRA "CROSSFIT DAILY WODS" TO OUR SCHEDULE, WE ARE ALSO PROUD TO ANNOUNCE THE ADDITION OF TWO COMPLETELY NEW CLASSES TO OUR PROGRAM!

NEW* CFDRB - POSE RUNNING

NEW* These classes are designed for runners of all levels to focus solely on the Technique & Development of the "POSE Running Method". Class time is divided into approx. 20 min. of warmup, technique, development, and drills and approx. 40 Min. of a "Daily Running WOD". Advance SIGN IN is mandatory. 10 PPL MAX.

STARTS: SATURDAY, SEPT. 11 2010. 7:30AM-8:30AM.

NEW* CFDRB - TECHNIQUE, DEVELOPMENT & MOBILITY

NEW* These classes will be offered in an "Open Gym" format. No WODS are to be executed during this time. Coaches will be available to help you perfect mechanics in your Olympic Lifts, Gymnastics Techniques, and Mobility & Recovery exercises. If you needed extra time during a Strength series during the week, or you have been wanting to work on your muscle ups - this would be the perfect time to do it!

STARTS: SUNDAY, SEPT. 12 2010. 10:00AM-12:00PM.

NEW* CROSSFIT DAILY W.O.D CLASS

WEDNESDAYS 5:00AM (w/ CRYSTAL)

FRIDAYS 6:00PM (w/ SEAN)

We are still looking for interest / commitment from anyone interested in an 8PM class (es) and additional 12PM CLASSES Mondays & Fridays. Let us know!

LABOUR DAY MONDAY SEPT. 6th

CFDRB (THE BOX) WILL BE CLOSED. HOWEVER, WE WILL BE RUNNING ONE HOLIDAY WOD IN THE PARK AT 10AM. WE WILL MEET AT THE PARK ON 2nd AVENUE IN PINEAPPLE GROVE (across the street from Rita's Frozen Custard) at 9:45 AM. PLAN ON A KILLER TEAM WOD. DETAILS TO FOLLOW. PLEASE SIGN UP EARLY ONLINE SO WE KNOW HOW MANY ARE COMING! SIGN IN AVAILABLE NOW!

SPLIT JERK / NATE (BENCHMARK)

Sarah Bowling — Wed, 01 Sep 2010 05:46:37 GMT

Group Warmup: 400 M Run / 500 M Row; 5 OH Pass; 5 Torso Twist; 5 Good Morning; 5 Shoulder Press; 5 Push Press; 5 Push Jerk; 10 Air Squat; 10 Mtn Climbers; x 2 Rounds

LEAD BY COACH IN UNISON (WITH LOAD APPROPRIATE FOR TEMPO)

Alternating sets, A1 then A2:

A1: PUSH PRESS @ 31X1; 8 Reps; 3 Sets, Rest 30 Sec

A2: ALTERNATING SPLIT STANCE*; 8 Reps (4 Reps each side); 3 Sets, Rest 30 Sec

Technique & Development: SPLIT JERK

A: PUSH JERK; 3 Reps; 5 Sets (Rest in rotation, add weight as perfected)

WOD: "NATE" (BENCHMARK)

AMRAP IN 20 MINUTES:

2 MUSCLE UPS (Sub is 4 Pull Ups / 4 Ring Dips)

4 HANDSTAND PUSH UPS

8 KETTLE BELL SWINGS (32 KG / 24 KG)

Scale loads and movements as needed. Record total rounds.