Tuesday 10.28.14

Barbells for Boobs Fundraiser all day!

Bring a friend, wear pink, and donate a little if you can!

Strength: Clean & Jerk. Heavy 1 rm

WOD: "Grace with penalties"
- 30 Clean and Jerks for time (135/85#)*
*everytime you remove you hands from the bar, perform 2 Muscle Ups or 5 Burpees (if you don't have muscle ups) before continuing with C&Js.

** Option to do traditional "Grace" if you are trying for the PR board or other PR!

*Optional: Complete:
- 30 Ring Rows at hardest variation (4 min time cap)
then
- max isolation hold at top of Ring Row

Post weights and times to comments.

Tuesday 8.19.14

Strength: Clean and jerk. Find a heavy single

WOD: "Squat and Split Grace"
For time:
- 30 full squat Cleans and split Jerks (135/85#)

Post weights and times to comments.

Saturday 10.19.13

"Barbells for Boobs" Fundraiser
Click HERE to donate online
Or donate at the gym!

Last year's Barbells for Boobs group

Strength: Power Clean + Jerk/ Press, heavy single
Work up to a weight heavier than you will perfrom "Grace" with

WOD: "Grace"
For time:
-30 Clean and Jerks (135/ 95#)

Post weights and times to comments.

Friday 5.24.13

Keep up to date on info from the Nor Cal Regionals by going to Games.CrossFit.com

Strength: Complete all sets of one exercise before moving to the next.  Try to move up in weight every set:
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

WOD (optional): 5min "Grace":
-30 Clean and Jerks (135/ 95#)

You have 5 minutes to complete as many reps of "Grace" as possible.

Post weights and times to comments.

Friday 8.10.12

John focusing on his first pull of the Clean

Strength: Power Clean 5x3 reps (add 1-5# from last time)

Conditioning:  "Grace"
For time:
-30 Clean and Jerks (135/ 95#)

Post weights and times to comments.

And finally, it's been a while coming, but click the image below to see photos from P.Y.F. 2012:

Saturday 10.15.11

Join us for our fundraiser to support Mammograms in Action.  Doors open at 9 am, come participate, donate, or just support the athletes in their efforts!

Metcon:  "Amazing Grace"
For time:
-30 Clean and Jerks (135/ 95#)

Compare to 3.17.11

Post times to comments to get up on the big board!  cc

Thursday 3.17.11

SWOD: Flexibility testing (variations of tests from http://www.topendsports.com/testing/flex.htm)

1. Sit and reach: On elevated platform (12” of weight plates) the front edge of the plates will be at the 9” mark. (I will rig this up with a yard stick before Thursday)

· The procedure is that the stacked weight plates will be 9 inches at the level of the feet, so reaching 2 inches past the toes is recorded as 11 inches. Or sitting straight up with hands out would be the 0” mark.

2. Shoulder Flexibility: Start by holding a PVC stick in front of the body with both hands wide apart and palms facing downwards. Lift the stick over the head to behind the back, maintaining the hand grip on the object. Repeat the test, moving hands closer together each time until the movement cannot be completed. Measure distance between hands.

3. Hip Flexibility: The subject sits at the very edge of our highest white box-jump box, then rolls back onto the bench while pulling both knees to the chest. This is to ensure that the lumbar spine is flat on the bench and the pelvis is posteriorly rotated. The subject then holds the opposite hip in maximum flexion with the arms, while the limb to be tested is lowered towards the floor. Measurement is done by measuring the distance of the heel to the floor for each leg.

Metcon: “Grace”
-30 Clean and Jerks or anyway ground to over head. (135/95)

Compare to 10.23.10.

Post scores to comments. cc

Saturday 10.23.10

WOD: "Amazing Grace" for time

- Clean & Jerks (135/95)

Ground to over head. Your choice of power cleans or full cleans and push jerk or split jerk. I know we are all going to be pumped up, however, do NOT sacrifice form for time. Make sure that you are keeping a tight core, staying back on your heels, and getting good HIP DRIVE. From the bottom, driving with your elbows up and pulling your knees out. For the jerk, making sure that the bar is staying in contact with your body, your hips are going back for the dip-drive, and you COMMIT to the fall under the weight. Also, as the weight is over head - your shoulder are active and your arms are locked out. The lift is not complete until you recover with the weight over head and you are standing straight up. Then repeat 29 more times!!!!

Grace Challenge!

First I want to say that everyone did a tremendous job Monday! Whether you were part of the challenge or not, you took on Grace and did more work in that brief amount of time than most people do all day!

It was nice to see the AM and PM groups used two different methods in their attempts. AM dropped the weight to something that wasn't too light, but they knew they could get through it quickly and take the penalties. While PM more or less tried to do the highest weight possible (over half the team completed it as RX'ed) and take the least penalties.

After all the times and penalties were added up, I took the average time to get the team scores:

AM Team: Avg. time- 7:26
PM Team: Avg. time- 10:03

AM TEAM is the Winner! Here's their price....the coveted Gold Kettlebell (ask David Adams about that 10# KB).

I must say, I saw more focus and intensity in this workout, just by adding the "challenge" to it. I think it's interesting how even if we don't think we're competitive people, or we know the "win" doesn't mean anything, competition still seems to bring out the best efforts in people.

Take a moment to watch the video and check out the effort everyone put in. Video is also a good time to critique your own form. Did you bend your arms before shrugging? Did you extend your hips fully? Where are your elbows pointing in the rack position?

Now the ball is in PM team's court. What's the challenge for June?

Monday 5.03.10

SWOD: Deadlift 3x5 (add 5 to 10 1bs from last workout)

Compare to 4.26.10

Metcon: THE CHALLENGE- (review blog on 4.18.10 for rules)
"Grace"
Clean and Jerk- 135/ 95 x 30 reps
Complete reps for fastest time.

Warm Down: Do 3 sets of Back Extensions

Tips: For the SWOD, make the Deadlift the staple of your warm up. Work up to doing 3 sets of 5 reps all at the same weight. The Deadlifts will be heavier than the Metcon weight so it's a good chance to get the blood flowing in the hips and legs.

For the challenge, if you can't do the weight as prescribed, pick a weight that you can do the most work for the fastest time for the least penalty possible (5 sec penalty for each pound below Rx'd weight. There is no reward for going above the Rx'd weight). If you are signed up for the challenge, you must record the score on today's comments section or it does not count.

This doesn't mean that everyone else shouldn't post their weights and times to comments. Come on everyone, post on here and support everyone at the Compound. cc