Thursday, June 22, 2017

2017-06-23 WOD

Jordan's PR face from Monday's Sigma Total! Epic!


Hulk Cycle Retest Week

400m Run for time.


"Purple Pants"
...50 Back Squats (95/65#)
...30 Front Squats (95/65#)
...20 Overhead Squats (95/65#)
E2MOM 5 Power Snatch (95/65#). No belts allowed! Post time.


COMPETITORS

400m Run for time.


"Purple Pants"
...50 Back Squats (115/75#)
...30 Front Squats (115/75#)
...20 Overhead Squats (115/75#)
E2MOM 5 Power Snatch (115/75#). No belts allowed! Post time.

Wednesday, June 21, 2017

2017-06-22 WOD

At the time of the TV series, Arnold Schwarzenegger was rejected because he was too short, and Richard Kiel was super tall (7' 1.5"), but not muscular enough. So it was only Lou Ferrigno who was tall enough and muscular enough to portray the Hulk without any help from computer graphics back then!


Hulk Cycle Retest Week

"Lou" [RX]
21-15-9 reps for time of:
...50' Bear Crawl
...Chest To Bar Pull Ups
...50' Bear Crawl
...Wall Balls (20/14#)
Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


"Lou" [Comp]
21-15-9 reps for time of:
...25' Handstand Walk
...Chest To Bar Pull Ups
...25' Handstand Walk
...Wall Balls (30/20#)
Time cap of 15 minutes. Post time.


EMOM until Failure:
...100m Sled Drag*
*Add 10/5# every round.

Rest exactly 5 minutes, then:
...Max effort deadlift hold (315/225#)**
**Must be a palms down grip. No leaning back to rest on the thighs!

Rest exactly 5 minutes, then:
...Max distance D-Ball Carry (150/100#)***
***Must be held in a bear hug.

Tuesday, June 20, 2017

2017-06-21 WOD

This shirt still makes me laugh and is exactly how I feel by the end of every CrossFit OPEN! This WOD is for you, Dave!


Hulk Cycle Retest Week

Find a 1RM Back Squat.


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge (50/35#)
...10 Thrusters (50/35#)
Post rounds/reps.


COMPETITORS

Find a 1RM Back Squat.


For Time:
...1 Mile Run
Post time.


"DCIAP"
AMRAP in 8 Minutes:
...50' Dumbbell Lunge
...10 Thrusters (50/35#)
Post rounds/reps.

Monday, June 19, 2017

2017-06-20 WOD

They even had weighted pull ups in the 2011 CrossFit Games! Here's an old picture of Dan Bailey from that year to inspire you to pull more weight tomorrow!


Hulk Cycle Retest Week

Find your 3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 RFT of:
...400m Run
...10 Clean And Jerk (135/95#)
...5 Bar Muscle ups
Post time.


COMPETITORS

Find your 3RM Strict Pull Up
(Max Weight or Smallest Band)


"Superhero"
4 RFT of:
...400m Run
...10 Clean And Jerk (155/105#)
...5 Ring Muscle Ups
Post time.

Sunday, June 18, 2017

2017-06-19 WOD

This is Retest Week for the Hulk Cycle! What kind of Hulk are you after all the strength/hypertrophy work? The Hulk from the TV show was obviously limited to the size of Lou Ferrigno, but the CGI Hulks in the movies have varied significantly in size!

Make sure you look up your old scores from Test Week (week of 2017-04-03), so you know what to shoot for! Remember, if you're not sure how to strategize your lifts, feel free to ask a coach for help! But my motto is always go for the win, not for the tie! Even if it's a 1# increase, do that instead of lifting the same exact weight that you did during Test Week, then you can still go for another PR after that!


Hulk Cycle Retest Week

"Sigma Total"
Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


COMPETITORS

Find a 1RM of each:
...Front Squat
...Push Press
...Sumo Deadlift
Post 1RM of each and total.


5 rounds for time:
...500m Row
...15 Bench Press (135/95#)
Post time.

Thursday, June 15, 2017

2017-06-16 WOD


Here's Mat Fraser (current Fittest Man on Earth) finishing up his last round in Regionals Event #1, taking first place on this event!


Hulk Cycle Week 10

2017 Regional WOD #1 [RX version]
1200m Run
Then, 12 rounds of:
...4 HSPU
...8 C2B Pull Ups
...12 Air Squats
Time cap of 25 minutes. Post time.


COMPETITORS

Back Squat (Deload)
...5x3 (65%)
Post load.


Barbell Row (Deload)
...5x3 (65%)
Post load.


Clean EMOM (Deload)
...5x1 at 75%
...3x3 clean pull 85%
Post load.


2017 Regional WOD #1
1200m Run
Then, 12 rounds of:
...4 Strict HSPU
...8 C2B Pull Ups
...12 Air Squats
Wear a 20/14# weight vest. Time cap of 25 minutes. Post time.

Wednesday, June 14, 2017

2017-06-15 WOD

Stan Lee originally wanted the Hulk to be grey, but because of ink problems back in that era, they had to go with a green Hulk. As printing matured, they eventually brought back the idea of the Grey Hulk and gave him the alias Joe Fixit, which existed as a separate identity that Bruce Banner could also change into. Since the Grey Hulk maintains some level of intelligence, he's typically portrayed as not being as strong as the Green Hulk (or "Savage Hulk") who can easily lose control and increase his strength with more rage.


Hulk Cycle Week 10

Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%
Post heaviest load.


"Mr. Fixit"
21-15-9 reps for time of:
...GHDSU
...OHS (95/65#)
...Wall Walk (7-5-3 reps)
Time cap of 15 minutes. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:


Strict Press (Deload)
...5x3 (65%)
Post load.


Speed Deadlift (E2MOM) (Deload)
...6x3 (45%)
Move the bar explosively. Post load.


Jerk EMOM (Deload)
...2x1 at 75%
...3x1 at 80%
Post heaviest load.


"Mr. Fixit"
21-15-9 reps for time of:
...GHDSU
...OHS (135/95#)
...HS Walk* (meters)
HSW must be done in increments of 1 full stall mat (6'). Time cap of 15 minutes. Post time.