Nick Bloch's Blog – January 2016 Archive (21)

160201 WOD

For the next 3 weeks we'll be specifically prepping for the Open. We'll be hitting a lot of gymnastics movements coupled with barbell cycling pieces and your good old fashion lung burners. We'll then deload the week before the open to give your body a chance to recover before the Open kicks off on 2/25. I would love for everyone to sign up for the Open and represent CrossFit Fond du Lac.

BBG: 20 minutes

1) every 1:30 for 7 rounds (9 minutes), do a set of 3…

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Added by Nick Bloch on January 30, 2016 at 1:42pm — No Comments

160129 WOD

Strength: 25 minutes to find 1rm deadlift

Conditioning: Fran (10 minute cap)

21-15-9

thrusters 95/65#

pullups (band or sub ring rows, same amount)

Added by Nick Bloch on January 28, 2016 at 5:47pm — No Comments

160128 WOD

Strength: 25 minutes to find 1rm back squat
Gymnastics: 10 minutes to find max ub ttb

Added by Nick Bloch on January 27, 2016 at 9:50pm — No Comments

160127 WOD

Gymnastics: 15 minutes

max reps UB hspu (if you cannot perform HSPU, spend this time working on HS holds and hspu technique) (compare to 11/20/15)

Conditioning: 10 min cap

100 burpees for time (compare to 11/18/15)

Added by Nick Bloch on January 26, 2016 at 7:00pm — No Comments

160126 WOD

Testing

Strength:

15 minutes to find 1rm push press (compare to 11/18/15)

Conditioning:

2k row for time (compare to 11/17/15)

Added by Nick Bloch on January 25, 2016 at 6:30pm — No Comments

160125 WOD

Strength: 25 minutes to find 1rm front squat

Conditioning: 9 EMOM

6 front squats c -155/105 rx-115/75

6 c2b pullups (sub ring rows)

Added by Nick Bloch on January 24, 2016 at 3:41pm — No Comments

160122 WOD

BBG: 20 minutes to work to a 1rm clean and jerk for the day

Conditioning: 12 min ladder

2 clean and jerks 135/95#

30 double unders (100 singles)

4 clean and jerks

30 double unders

6 clean and jerks

30 double unders

etc..

Added by Nick Bloch on January 21, 2016 at 6:30pm — No Comments

160121 WOD

Strength: FS/BS

5 x 3/5 @70% Rest: 2 minutes between sets

Optional Conditioning or ROMWOD

15 min AMRAP

20 calorie row

100' lunge walk

20 pushups

Added by Nick Bloch on January 20, 2016 at 6:30pm — No Comments

160120 WOD

Strength: 20 minutes

1a) deadlift - 5x5

1b) push press - 5x5

Conditioning:

6 min AMRAP

5 c2b pullups (sub with band or 10 ring rows)

5 ttb (sub 10 knee raises)

10 box jumps 24/20"

2 min rest

6 min cap - 5 rounds for time

5 c2b pullups

5 ttb

10 box jumps

Added by Nick Bloch on January 19, 2016 at 6:30pm — No Comments

160119 WOD

BBG: 20 minutes to work to a 1rm snatch for the day

Conditioning: 15 EMOM (spend a max of :45 at each station, must rotate on the minute)

1 - 12/9 calorie row

2 - 50' hs walk or :40 hs hold

3 - 20 Russian KBS 53/35#

Added by Nick Bloch on January 18, 2016 at 6:30pm — No Comments

160118 WOD

Strength: FS/BS Deload week

5 x 3/5 @70% rest: 2 minutes between sets

Conditioning: 6 rounds (16 min cap)

15 wall balls 20/14#

15 burpees

R: 1 minute after each round

*each round should be an absolute all out effort, NO PACING

Added by Nick Bloch on January 16, 2016 at 10:00am — No Comments

160115 WOD

BBG: 15 minutes - 3 power cleans + 5 jerks (push or split), work to heaviest possible for the complex, focus on speed under the clean and footwork on the jerk

Conditioning: 16 min cap

50 wall balls 20/14#

40 box jumps c-30/24" rx-24/20"

30 American KBS c-70/53# rx-53/35#

20 power cleans c-155/115# rx-115/75#

10 muscle-ups (scale 20 pullups or ring rows (no bands) AND 20 ring or box/bench dips)

Added by Nick Bloch on January 14, 2016 at 6:30pm — No Comments

160114 WOD

Strength: FS/BS

5 x 2/4 @94% of Monday, which was 100% Rest: 3 minutes between sets

ROMWOD or Conditioning for remainder of class. Workout will be posted at the gym for those that choose to do it.

Added by Nick Bloch on January 13, 2016 at 6:30pm — No Comments

160113 WOD

Strength: 15 minutes

1a) single leg, straight leg deadlifts (kb or DB) - 5x8 each leg

1b) kb/db step-ups - 5x8 each leg

Conditioning: 12 min cap

9 deadlifts c-275/205# rx-225/165#

9 strict HSPU (scale to 1 abmat + 15# plate) (sub 15 HR pushups)

1 rope climb c-legless

7 deadlifts

7 strict HSPU (sub 15 HR pushups)

3 rope climbs c-legless

5 deadlifts

5 strict HSPU (sub 15 HR pushups)

5 rope climbs c-legless

Added by Nick Bloch on January 12, 2016 at 8:38pm — No Comments

160112 WOD

BBG: 15 minutes to work to a max 3 position power snatch (hi-hang/hang above knee/floor), hold onto bar the entire complex

Conditioning: 15 OMEM

1 - 15 pullups (sub with band this week or ring rows if more then green band)

2 - 10 power snatches c-115/75# rx-95/65#

3 - 12/9 calorie row

Added by Nick Bloch on January 11, 2016 at 7:00pm — No Comments

160111 WOD

Strength: front squat/back squat

5 x 2/4 @ 100% Rest 3 minutes between sets

Conditioning: For Time - 9 min cap

21-15-9

thrusters 95/65#

bar facing burpees

pistols alt r/l (sub 53/35# kb lunges)

Added by Nick Bloch on January 10, 2016 at 12:00pm — No Comments

160108 WOD

Strength:

1a) 5x5 - push press (add weight each set)

1b) 5x5 - double KB bent over row

Conditioning: 9 AMRAP

50' hs walk (sub :30 nose and toes hs hold)

20 russian KBS 53/35#

1 rope climb c-legless

Extra: farmers walk x 3 laps, heaviest possible

Added by Nick Bloch on January 7, 2016 at 7:00pm — No Comments

160107 WOD

Strength: front squat/back squat

5 x 2/4 @94% of Monday (Monday was 95% of 1rm)

Rest exactly 2:30 between sets

Conditioning: deload

Extra:

Yoga/ROMWOD 20-25 minutes

Added by Nick Bloch on January 6, 2016 at 8:00pm — No Comments

160106 WOD

BBG: 15 minutes to work to a max power clean + clean (do not drop bar between lifts)

Conditioning:

0 - 13:00

4 rounds

20 wall balls c-UB 20/14# 10/9'

15 box jump overs 24/20"

10 HSPU (sub 15 hr pushups)

rest 1:00

13:00 - 20:00

establish 1rm power clean + clean

Added by Nick Bloch on January 5, 2016 at 9:13pm — No Comments

160105 WOD

Strength: 12 EMOM

E - 10 pullups c-c2b rx-pullups (sub ring rows)

O - 3 shuttle sprints

Conditioning: for time - 12 min cap

100 double unders (sub 300 singles)

50 calorie row

40 ttb (sub abmat situps)

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

100 double unders (sub 300 singles)

Added by Nick Bloch on January 4, 2016 at 7:45pm — No Comments

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