OPEN GYM
Monday December 30, 2013
OPEN GYM 600-800
REGULAR NIGHT CLASSES
WOD
A. Hang Snatch + OHS
B. 40-30-20-10
Wall Ball
Push-Up
Switch Lunge
C. 100 Sit-Ups/Hollow Rocks
Friday December 27, 2013
NO MORNING CLASSES
REGULAR NIGHT CLASSES
WOD
A. "Crossfit Total"
Back Squat 1-1-1
Strict Press 1-1-1
Deadlift 1-1-1
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Crossfit To+al
Tuesday December 24, 2013
The Class Schedule Today is:
-1100-1200 Regular Class
-1200-1300 Regular Class
-1300-1500 Open Gym
WOD
WOD
A. 2 Position Snatch From the Bottom (floor and knee)
B. 10 Minute AMRAP
9 Burpee Box Jump
12 Pull-Up
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Monday December 23, 2013
WOD
A. 2 Position Clean For the Bottom (floor and knee)
B. 15 Minute AMRAP
9 Hang Squat Cleans
15 Push-Up
21 Lateral Bar Hops
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Holiday Hours!
Monday December 23, NO morning classes, regular evening
Tuesday December 24, 1200-1500
Wednesday December 25, CLOSED
Thursday December 26, 1200-1500
Friday December 27, NO morning classes, regular evening
Saturday December 28, Regular classes.
Sunday December 29, Closed.
Monday December 30, NO morning classes, regular evening
Tuesday December 31, 1200-1500
Wednesday January 1, Closed
Then back to the grind folks and regular classes.
Friday December 20, 2013
WOD
A. A. Back Squat 60% 5x5 *speed is key
B. "Elizabeth"
21-15-9
Clean 45/60kg
Ring Dip
*july 5, 2013
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Thursday December 19, 2013
WOD
A. 3 Position Snatch (Top Down)
B. 10 Rounds For Time
In 1 Minute Perform 5 OHS AMRAP Double-Under
Rest 1 Minute
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Wednesday December 18, 2013
WOD
A. Handstand Practice (Push-Ups, Walking, Holds, Whatever)
B. "Chelsea"
EMOTM 30 Minutes
5 Pull-Up
10 Push-Up
15 Squat
If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?
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Tuesday December 17, 2013
WOD
A. Push Press 5-5-5-5 ascending weight
B. Strict Pull-Up 3xMax Reps
C. For Time:
40 KBS
30 Burpee
30 KBS
20 Burpee
20 KBS
10 Burpee
10 KBS
5 Burpee
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Monday December 16, 2013
WOD
A. Deadlift 5x3sets
ascending weight
*november 26 2013
B. 5 Minutes Hollow Rock
C. For Time:
42 Wall Ball
21 Pull-Up
30 Wall Ball
15 Pull-Up
18 Wall Ball
9 Pull-Up
*november 26 2012
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Do You Use Food As a Crutch?
Friday December 13, 2013
WOD
A. Back Squat 60% 5x5 *speed is key
B. Test Max Box Jump 7 Attempts
C. "TABATA"
Double Under
Push-Up
Rest 1 Minute between
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Thursday December 12, 2013
WOD
A. Clean & Jerk
B. 5 Rounds For Reps
2 Minute AMRAP "DT"
12 Deadlift 50/70kg
9 Hang Clean 50/70kg
6 Push Jerk 50/70kg
2 Minute Rest
*jan 30/2013
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Wednesday December 11, 2013
WOD
A. Weighted Pull-Up
5-5-5-5-5 Static
B. 2 Max Sets of Strict Pull-Up
C. 3 Rounds For Time
30 Burpees
50 Switch Lunge
30 Sit-Ups
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A (TIME AND A) PLACE FOR SPECIALIZATION
Tuesday December 10, 2013
WOD
A. Power Clean + Push Press
B. 6 Minute AMRAP
3 Box Jump 24/30"
3 Pull Up
6 Box Jump 24/30"
6 Pull-Up
...and so on
Rest 3 Minutes
5 Minute AMRAP
Alt TGU
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Monday December 9, 2013
WOD
A. Snatch + OHS
B. 5 Rounds For Quality
30 Sec Inch Worm
30 Sec rest
C. 10 Minute AMRAP
5 Ring Dip
10 SDHP 1.5/2P
15 KBS 1.5/2P
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Friday December 6, 2013
WOD
A. Hang Snatch 3-3-3-3-3
B. 15 Minute AMRAP
5 C2B
10 Alt D.B. Snatch
15 Sit-Ups
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VALLEY GIRLS – GIRLS JUST WANNA HAVE FRAN
Thursday December 5, 2013
WOD
A. "The Bear Complex"
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
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Wednesday December 4, 2013
WOD
A. Gymnastics
B. 4 Rounds For Quality
10 Sit-Ups to Staddles
Hold Pancake Split 30 Sec
10 Lunges
Hold Samson Stretch 30 sec each side
C. 10 Rounds For Reps
In 1 Minute Perform 10 T2B AMRAP D-U
Rest 1 Minute
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Tuesday December 3, 2013
WOD
A. Snatch + 3 OHS
B. 7 Rounds
7 Wall Ball
7 Pull-Ups
7 Burpees
C. 100 Sit-Ups
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At only 23 years old, Kade Weber is still a relative beginner to the sport of powerlifting. However, his exploits on the platform are anything but those of an inexperienced lifter. They reflect the strength and power of a prodigy, an elite powerlifter who’s truly beginning to come into his own. Kade first got into the gym when he was in high school a few years ago: "I was just messing around, doing a bunch of machines and a little bit of free weights." Lucky for him, there were serious lifters there.
Kade tells us, "There was always the group of guys in the gym squatting, benching, and deadlifting lots of weights. I always admired those guys lifting heavy ass weights. I was enticed by their dedication and unending work ethic. Instead of standing on the side and watching them get stronger, I finally got up the courage to ask them some questions. Ok, a lot of questions. I must have really annoyed them. I asked them to show me how to do these movements.”
With his perseverance and their help, Kade grew stronger: “I began building my strength as well as my passion for the sport of powerlifting. After about a year of just practicing these three movements, I decide to enter a meet.” In 2009, he began competing as a raw powerlifter in the WPC and he's never looked back.
Today, Kade owns several Junior WPC records in both 242 and 275: 242 deadlifting record (749 lb), 275 squat (671 lb), bench (495 lb), deadlift (848 lb) and total (2017 lb). Kade also owns the Raw Unity Meet (RUM) record at 242 with a 716 lb squat, an 822 lb deadlift and a 2044 lb total.
Kade is currently training for the Raw Unity Meet 7 in Port St. Lucie, Florida, on February 7th, 2014. Considered one of the favorites in his weight class, there are rumors that he may go for Larry Pacifico’s 40 year-old World Record in the 242 class.
You can follow Kade (known as Pale Rider on the FORVM) as he prepares in his Journey (training log) here:
"The Journey of the Pale Rider"
Monday December 2, 2013
WOD
A. Clean + 3 Front Squat
B. For Time:
42 KBS
21 HSPU
30 KBS
15 HSPU
18 KBS
9 HSPU
* Last performed June 26, 2013
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