Nick Bloch's Blog – September 2013 Archive (21)

131001 WOD

CrossFit Class

  • Technique - 15 mins handstand work

WOD - For Time

Isabel (compare to 130709)

  • 30 snatches for time 135/95#

Cashout

  • band sprints x 5

4:30pm Strength Class

  • Strict Press -…
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Added by Nick Bloch on September 30, 2013 at 7:02pm — No Comments

130930 WOD - Test Week

CrossFit Class

  • 15 mins to work heaving snatch balance

WOD - 3 rounds

  • 30 wall balls 20/14#
  • 15 strict pullups

Cashout

  • farmers walk 3 laps, heaviest possible

4:30pm Strength Class

  • Bench press…
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Added by Nick Bloch on September 29, 2013 at 2:00pm — No Comments

130927 WOD

CrossFit Class

  • 15 mins to establish a 3rm (pause at bottom of knee for 3 count) Snatch

WOD - 10 Min AMRAP

  • 100' shuttle (1 lap)
  • 20 burpees
  • 100' shuttle
  • 10 c2b pullups

Cashout

  • Tabata hollow/arch x 4 mins…

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Added by Nick Bloch on September 26, 2013 at 8:33pm — No Comments

130926 WOD

CrossFit Class

  • Back Squat - 1x5 @65%, 3x5 @75%

WOD - 12 min AMRAP - 2,4,6,8...ladder

  • Pistols
  • KB SDHP 53/35#
    • plate pinch 1 lap after each round 45/35#

4:30pm Strength Class

  • Deadlift - 5/5/5+
  • 1a) BB bent over row - 5x5
  • 1b) Band…
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Added by Nick Bloch on September 25, 2013 at 7:00pm — No Comments

130925 WOD

CrossFit Class

  • 10 mins to work up to 3rm UB power snatch
  • 10 mins to work up to 3rm UB power clean

Conditioning

  • 20 push press 115/75#
  • 9 MU (x3 PU/Dips)
  • 20 OH plate lunge steps 45/25#
  • 20 push jerks
  • 7 MU
  • 20 OH plate lunge steps
  • 20 split jerks
  • 5 MU
  • 20 OH plate lunge…
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Added by Nick Bloch on September 24, 2013 at 7:00pm — No Comments

130924 WOD

CrossFit Class

Strength: Front Squat - 1x5 @65%, 1x5 @75%, 1x4 @80%, 1x4 @85%

WOD - for max reps and time

  • 1 min M.E. t2b
    • 50 kb snatches 53/35#
  • 1 min M.E. HSPU
    • 40 kb snatches
  • 1 min M.E. air squats
    • 30 kb snatches

rest 1:1 after each set of snatches…

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

130923 WOD

CrossFit Class

  • 15 mins to establish a 3position clean and jerk (floor, hang, hip)

WOD - 5 rounds (20 min cap)

  • Run 200 (row 250m)
  • 14 lateral box jumps 20" (touch top)
  • 7 hang power cleans 175/120#
    • r 2:1

Cashout

  • tabata hollow/arch x 8 rounds…
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Added by Nick Bloch on September 22, 2013 at 7:00pm — No Comments

130921 - NO COMMUNITY FITNESS

Community Fitness is cancelled.

Added by Nick Bloch on September 20, 2013 at 7:30pm — No Comments

130920 WOD

CrossFit Class

  • 15 mins to work up to 1rm snatch
  • 15 mins to work up to 1rm c&j

WOD - DT

5 rounds

  • 12 deadlift 155/115#
  • 9 hang power clean
  • 6 push jerk

4:30pm Strength Class

  • 1) Strict press - 5x5 de-load week 50-60%
  • 2a) Close grip…
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Added by Nick Bloch on September 19, 2013 at 7:00pm — No Comments

130919 WOD

CrossFit Class

  • Technique - rope climb, 15 minutes

WOD - 2 mins each station w/ 1 min rest between (use comp. standards if scaled or beginner)

  • c2b pullups
  • box jumps
  • thrusters
  • double unders
  • rope climb

4:30pm Strength Class

  • 1) Front squat -…
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Added by Nick Bloch on September 18, 2013 at 7:00pm — No Comments

130918 WOD

CrossFit Class

Strength - 12 minutes to work up to near max of complex 1 push press + 1 push jerk + 1 split jerk

Conditioning - For Time (20 min cap)

100 DU
30 HSPU
100 Russian KB swings 53/35#
30 Ring dips
100 DU

Cashout

2 x M.E. hold - hollow/arch, rest as needed

4:30pm Strength Class

Bench press - 5x5 60-70%
1a) DB bench press flat/incline - 4x10
1b) Ring pushups - 4x10

Added by Nick Bloch on September 17, 2013 at 8:28pm — No Comments

130917 WOD

CrossFit Class

  • Back Squat - 1x5 @65%, 1x5 @70%, 1x5 @75%, 1x5 @80% rest: 2 minutes between each

WOD - 4 rounds for total WORKING time

  • Run 400 meters (row if needed)
  • 20 burpee box jumps 20"

4:30pm Strength Class

15 minutes to find a 2rm hang clean + jerk (may drop the bar…

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Added by Nick Bloch on September 16, 2013 at 7:39pm — No Comments

130916 WOD

CrossFit Class

15 mins to establish a 3rm hang snatch from top of knee



Conditioning - 9 mins

1 min ME MU (sub 5 pull-ups 5 dips)

3 min AMRAP

9 shoulder to overhead 115/75#

12 t2b

1 min ME MU

3 min AMRAP

9 shoulder to overhead

12 t2b

1 min ME MU

Cashout

Tabata - Hollow/Arch x 8 rounds





STRENGTH CLASS

1a) 4x5 snatch grip RDL + 5 snatch hi pulls (without dropping bar)rest 60 seconds

1b) 4x5…

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Added by Nick Bloch on September 15, 2013 at 6:00pm — No Comments

130912 WOD

CrossFit Class

  • Bench Press - 5x5

WOD - Gx Events 1 & 2

  • Grace - 30 Clean and Jerks 135/95#
    • 10 minute rest
  • 5 minutes max burpees

*depending on which division you're competing in, use that weight/movements for these 2 workouts

Cashout

  • tabata…
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Added by Nick Bloch on September 11, 2013 at 7:22pm — No Comments

130911 WOD

CrossFit Class

  • Strength: Front Squat - 5x3 1&1/4 squats (descend to bottom position, rebound 1/4 of the way up then go back down to bottom and complete rep), heaviest possible

WOD for Reps and Time

  • 5:00 M.E. KB snatches 53/35#
  • Run 1 mile

4:30pm Strength Class

DE-LOAD…

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

130910 WOD

CrossFit Class

  • Strength - Overhead Squat - 5x3

WOD - 5 rounds (16 min cap)

  • 50 DU
  • 15 burpees
  • 5 power cleans 185/125#

4:30pm Strength Class

  • Snatch - 20 minutes to work up to heavy complex 1 low hang + 1 hang + 1 hi-hang
  • 10 min OMEM - 6 strict…
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Added by Nick Bloch on September 9, 2013 at 7:00pm — No Comments

130909 WOD

CrossFit Class

  • Skill: pistols - 6 min OMEM, 8 pistols each leg alternating

WOD

  • 3 minutes max thrusters 115/75#
    • 2 min rest
  • 3 minutes max C2B pullups
    • 2 min rest
  • 2 minutes max thrusters
    • 1 min rest
  • 2 minutes max C2B pullups
    • 1 min rest
  • 1 minute…
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Added by Nick Bloch on September 9, 2013 at 3:45pm — No Comments

130906 WOD

CrossFit Class

  • benchmark - max weight pullup/chinup. if you can't do weighted version perform 5x5 strict pullups/chinups - 15 minutes

WOD - Chipper 18 min cap

  • 50 pushups
  • 50 kb swings russian 53/35#
  • 50 box jumps 24/20"
  • 50 cal row
  • 50 mountain climbers
  • 50 wall balls 20/14#
  • 50 situps…

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Added by Nick Bloch on September 5, 2013 at 8:10pm — No Comments

130905 WOD

CrossFit Class

  • Strength - Deadlift: 3x3 @80%, 2x3 @90%, 3x1@97%

WOD - 14 Min OMEM

  • even minutes - 3 squat snatches 135/95#
  • odd minutes - run 200m

Cashout

  • farmers walk - 4 laps, heaviest possible

4:30pm…

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Added by Nick Bloch on September 4, 2013 at 7:32pm — No Comments

130904 WOD

CrossFit Class

  • Skill - handstand pushups, 15 minutes

WOD - 13 Minute Ladder 2,4,6,8..

  • clean and press 135/95#
  • back squat 135/95#
    • 20 DU after each round

Cashout

  • partner band sprints x 5…

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Added by Nick Bloch on September 3, 2013 at 7:00pm — No Comments

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