Nick Bloch's Blog – January 2015 Archive (22)

150131 WOD Saturday 8am

Strength

1) 3x4 front squats at 60% 1rm front squat

2a) BB overhead walking lunge - 4x20 steps

2b) GHD situps - 4x20

Conditioning - 15 minutes

minute 1 - 8 burpee box jumps

minute 2 - 10 ring dips

minute 3 - accumulate max ring L-sit

repeat for 5 rounds total, 15 minutes

Added by Nick Bloch on January 30, 2015 at 7:00pm — No Comments

150130 WOD

Strength

7 min OMEM

3 power clean and push jerks (start at 50% 1rm cj, add ea minute until you fail then drop 10-20# and finish)

Conditioning - 12 min OMEM

E - 10 pullups c-c2b

O - 10 hspu

Extra 

5 min OMEM shuttle sprints (3)

Barbell…

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Added by Nick Bloch on January 29, 2015 at 7:00pm — No Comments

150129 WOD

Strength:

4x7/13 front squat/back squat at 94% of the weight you used on Monday

Conditioning: 14 minutes with a running clock

0:00-4:00

2 rounds

wall balls c-30 rx-20@ 20/14#

10 deadlifts c-225/155 rx-185/125#

4:00-8:00

50 kb swings 53/35#

c- 20 t2b rx-30 abmat situps

8:00-14:00

AMRAP

15 OHS c-65/45#…

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Added by Nick Bloch on January 28, 2015 at 8:30pm — No Comments

150128 WOD

Wednesday, January 28, 2015
CrossFit Class
BBG: 6 minutes every 1:30 complete…
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Added by Nick Bloch on January 27, 2015 at 7:00pm — No Comments

150127 WOD

Tuesday, January 27, 2015
CrossFit Class 15 minutes
BBG: 1a) 5x5 strict ring dips, weighted if possible…
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Added by Nick Bloch on January 26, 2015 at 7:00pm — No Comments

150126 WOD

Monday, January 26, 2015
CrossFit Class
BBG: 4x7/13 front squat/back squat off 65% fs max…
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Added by Nick Bloch on January 25, 2015 at 2:02pm — No Comments

150123 WOD

Friday, January 23, 2015
CrossFit Class
BBG: 15 mins - find 1rm strict press…
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Added by Nick Bloch on January 23, 2015 at 5:07am — No Comments

150122 WOD

Thursday, January 22, 2015
CrossFit Class
BBG: 15 mins - find 1rm front squat…
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Added by Nick Bloch on January 21, 2015 at 7:00pm — No Comments

150121 WOD

CrossFit Class

BBG: 30 mins to find 1rm deadlift

Extra: tabata ring L-sits

Barbell Class

Technique - hang clean 20 minutes

1) back squat - 6x4

2a) strict pullups - 4x6, weighted if possible

2b) front rack lunges (from rack) - 4x8 R/L

3) ab wheel - 3x15

Added by Nick Bloch on January 20, 2015 at 6:37pm — No Comments

150120 WOD

Tuesday, January 20, 2015
CrossFit Class
BBG: 14 min OMEM
E - 3…
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Added by Nick Bloch on January 19, 2015 at 7:00pm — No Comments

150119 WOD

Monday, January 19, 2015
CrossFit Class
BBG: 30 mins to find 1rm back squat…
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Added by Nick Bloch on January 18, 2015 at 5:50pm — No Comments

150116 WOD

Friday, January 16, 2015
CrossFit Class
Conditioning 1) 12 min OMEM…
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Added by Nick Bloch on January 15, 2015 at 3:19pm — No Comments

150115 WOD

Thursday, January 15, 2015
CrossFit Class
Conditioning: 1) For Time - 6 min cap…
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Added by Nick Bloch on January 14, 2015 at 8:46pm — No Comments

150114 WOD

Wednesday, January 14, 2015
CrossFit Class
BBG: 1a) floor press - 5x10…
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Added by Nick Bloch on January 13, 2015 at 7:00pm — No Comments

150113 WOD

Tuesday, January 13, 2015
BBG: 1a) 4x8 - ring dips, weighted if possible
1b) 4x8 - strict chin-ups, weighted if…
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Added by Nick Bloch on January 12, 2015 at 7:00pm — No Comments

150112 WOD

CrossFit Class

BBG: 14 min OMEM

E - 3 hang squat cleans (start at 60% of max clean and add weight each round), T&G is desired, drop if absolutely necessary

O - 30 DU/100 singles

Conditioning: Open 11.4 - 10 min AMRAP

60 bar facing burpees

30 OHS 120/90#

10 MU (10 ring dips/rows)

Barbell Class

BBG: snatch progression from…

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Added by Nick Bloch on January 11, 2015 at 9:28am — No Comments

STARTING 1/12 WE WILL HAVE A 7PM BARBELL CLASS M/W/F

Barbell Club

This class will be a strength/weightlifting class where we focus on pure strength movements and their accessories. We will include a prioritized effort on the snatch and clean & jerk. Basic squat and pressing movements will be included along with pulling/jerking from blocks to increase efficiency and improve technique. 

We will follow a mix of Outlaw Barbell programming combined…

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Added by Nick Bloch on January 8, 2015 at 7:06pm — No Comments

150109 WOD

Strength: Deadlift

5/3/1+ @ 75/85/95% (compare to 12/12)

5x5 @ 70/75/80/85/90

Conditioning:

1) 7 min AMRAP - 3,6,9,12 ladder

clean and jerks 135/95#

T2B

5 min rest

2) 10 min OMEM

E - 15 wall balls 20/14#

O - 30 DU/100 singles

Added by Nick Bloch on January 8, 2015 at 5:48pm — No Comments

150108 WOD

Thursday, January 08, 2015
BBG: 7 min OMEM - 5 power snatches
*start at 50% 1rm snatch and add every…
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Added by Nick Bloch on January 7, 2015 at 8:01pm — No Comments

150106 WOD

Tuesday, January 06, 2015 15 minutes to complete
BBG: 1a) 4x8 - ring dips, weighted if 8 at bw are easy
1b) 4x8 - bb…
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Added by Nick Bloch on January 5, 2015 at 7:00pm — No Comments

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