Nick Bloch's Blog – July 2013 Archive (23)

130731 WOD

CrossFit Class

  • Strength - Strict/Weighted Pullups - 5x5

WOD - 14 Min AMRAP

  • 15 box jumps 24/20"
  • 12 OH plate lunge steps 45/35#
  • 9 ring dips

Cashout

  • Tabata bear crawl - 8 rounds 20s work/10s rest

4:30pm…

Continue

Added by Nick Bloch on July 30, 2013 at 7:00pm — No Comments

130730 WOD

CrossFit Class

WOD - Nancy

  • 5 rounds (20 min cap)
    • 400m run
    • 15 overhead squats 95/65#

4:30pm Strength Class

  • Deadlift - 3/3/3+ r: as needed
  • 1a) BB Row - 3x10 r:60
  • 1b) Banded Face Pulls - 3x10 r:60

Added by Nick Bloch on July 29, 2013 at 7:00pm — No Comments

130729 WOD

CrossFit Class

  • Snatch Technique - 20 minutes
  • Open WOD 13.1

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20…

Continue

Added by Nick Bloch on July 28, 2013 at 12:00pm — No Comments

130726 WOD

CrossFit Class

  • Strength - single leg DB deadlift - 4x8 r/l

WOD 21-15-9 (16 min cap)

  • Pistols (alt. legs)
  • HSPU
    • farmers walk/plate pinch 2 laps 35/25# each hand after each round

Cashout

  • 10x tire flips…

Continue

Added by Nick Bloch on July 25, 2013 at 7:00pm — No Comments

130725 WOD

CrossFit Class

  • Mobility - 15 minutes

WOD - Chipper

  • 20 hang snatches (full) 95/65#
  • 50 DU
  • 20 thrusters
  • 50 DU
  • 20 MB situps 20/14#
  • 50 DU
  • 20 hand release burpees
  • 50 DU
  • 20 push jerks
  • finish with 400m run

Strength…

Continue

Added by Nick Bloch on July 24, 2013 at 7:00pm — No Comments

130724 WOD

CrossFit Class

  • Strength - Back squat 8x4 @80%, heavier than 7/2

WOD - 10 min AMRAP

  • 6 power cleans 135/95#
  • 8 T2B
  • 10 KB taters (think swing + goblet squat) 53/35#

Cashout

  • 10x slam ball throw for distance…

Continue

Added by Nick Bloch on July 23, 2013 at 7:00pm — No Comments

130723 WOD

CrossFit Class

Technique

  • Rowing - 15 minutes

WOD - 14 min AMRAP

  • 100m sprint
  • 8 strict pullups
  • 12 KB snatches alt. r/l 53/35#

Cashout

  • 50 WB for time 20/14#…

Continue

Added by Nick Bloch on July 22, 2013 at 7:00pm — No Comments

130722 WOD

CrossFit Class

Strength

  • 15 minutes to find 1rm c&j for the day

WOD - 12 min OMEM

  • Even - 2 c&j @75% of day's 1rm
  • Odd - 15 American KBS 53/35#

Cashout

  • 2 min M.E. pushups…

Continue

Added by Nick Bloch on July 21, 2013 at 12:00pm — No Comments

130719 WOD

Skill

  • kipping pullups - 15 minutes

WOD - 3 rounds (18 min cap)

  • 400m run
  • 15 double KB push press 53/35#
  • 15 wall ball 20/14#
  • 15 pullups

Cashout

  • KB waiter's carry - 3 laps r/l

Strength Class…

Continue

Added by Nick Bloch on July 18, 2013 at 7:00pm — No Comments

130718 WOD

Strength

  • DB snatch - 4x10 alt. ea rep, heaviest possible

WOD - 12 min ladder - 3,6,9,12....

  • hang squat cleans 135/95#
  • HSPU (sub h.r. pushups

Cashout

  • shuttle sprint x 5

Strength Class…

Continue

Added by Nick Bloch on July 17, 2013 at 7:00pm — No Comments

Farewell from Christian Robertozzi of the 6pm class. Best wishes!!!

Hello FDL CF family,

I am a little late but I wanted to say "Thank you" for being the fun accepting group that you are. I had a blast working with each of you while getting my fitness back on the right track. It was definitely sad to say goodbye to such a great group of people but I am in great hands down in Kenosha. I wish you all well and hope that if I am ever in town again, we can all get our WOD on hard core or possibly prancersize. Your choice.

Best,

Christian…

Continue

Added by Nick Bloch on July 17, 2013 at 3:54pm — No Comments

130717 WOD

To get the most out of your training make sure you're eating/drinking correctly around workouts.

Pre-workout (within 1 hour) - 20-30 grams of protein

During workout - 10-15g bcaa (pill or powder form)

Post-workout (within 30 mins) - 20-30g bcaa/30g protein shake, also a good time to consume creatine if you're taking in

Strength

  • 1a) Floor Press - 4x8 r:60
  • 1b) Ring Pushups - 4x8 r:60
    • the…
Continue

Added by Nick Bloch on July 16, 2013 at 7:00pm — No Comments

130716 WOD

We'll be finding our 5 rep maxes over the next two weeks for bench press, front squat, strict press, and dead lift. Once we have those we can start the first cycle of our strength program. We'll be using the 5/3/1 program. If you're curious as to what that entails I encourage you to do some research. If not, I'll explain everything in class and help you set your weights for the percentages each week.

Technique

  • snatch…
Continue

Added by Nick Bloch on July 15, 2013 at 7:00pm — No Comments

130715 WOD

We'll be doing 2 more weeks of heavy back squats followed by a deload week at the end of the month leading up to our testing date of 8/5 and 8/6. For this week's squat, depending how your sets went on 6/24, add 5-15#.

Strength

  • Back Squats - 7x5

WOD - 10 Min OMEM

  • Even - 200m run
  • Odd - 2 bear complex 135/95#…

Continue

Added by Nick Bloch on July 14, 2013 at 12:06pm — No Comments

130712 WOD

Last day of testing....you'll find out when you get here.

Added by Nick Bloch on July 11, 2013 at 7:08pm — No Comments

130711 WOD - Testing week continues..

Skill

  • muscle-up progression - 15 minutes

WOD Diane 21-15-9

  • Deadlift 225/135#
  • HSPU

Added by Nick Bloch on July 10, 2013 at 7:00pm — No Comments

130710 WOD

Strength

  • Back Squat - 10x3 @85-90% (heavier than last week)

WOD: Annie 50-40-30-20-10

  • Double Unders
  • Situps

Added by Nick Bloch on July 9, 2013 at 7:00pm — No Comments

130709 WOD

Strength

  • Push Press - 5x5 (50-65% 1rm)
  • Ring Dips - 3x8

WOD - Isabel

  • 30 snatches for time 135/95#

Cashout

  • band sprints x 5

Added by Nick Bloch on July 8, 2013 at 7:00pm — No Comments

130708 WOD

Strength

  • Strict/Weighted Eccentric Pullups - 5x4 w/ 5020 tempo

WOD - 15 Min AMRAP

  • 5 power cleans 155/115#
  • 15 wall balls 20/14#

*stop and perform 3 burpees OMEM starting at 0

Cashout

  • Accumulate 2 minutes of ring L-Sit

Added by Nick Bloch on July 7, 2013 at 4:00pm — No Comments

130705 WOD

Strength

  • Deadlift - 5x3

WOD - 5 Rounds

  • 200m run
  • 20 box jump overs 24/20"
  • 15 T2B

Added by Nick Bloch on July 5, 2013 at 5:22am — No Comments

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