Nick Bloch's Blog – October 2013 Archive (25)

131101 WOD

CrossFit Class

  • Mobility - 20 minutes

Conditioning

30-20-10

  • Russian KBS 53/35#
  • HSPU (sub WW or HR pushups)
  • Pullups

4:30pm Strength Class

  • front squat - 5x2, heaviest possible, work bounce
  • gh raise - 3x8
  • good mornings - 3x12, light,…
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Added by Nick Bloch on October 31, 2013 at 7:00pm — No Comments

131031 WOD - Happy Halloween

CrossFit Class

If you're looking because you want to decide if you're going to come tomorrow then you're looking for the wrong reason. It shouldn't matter what the workout is. You're only as strong as your weakest link!

4:30pm Strength Class

10 Min OMEM

even - 5 deadlifts at 70% 1rm

odd - 5 strict pullups

15 minutes to work up to 3rm UB power cleans

Added by Nick Bloch on October 30, 2013 at 7:13pm — No Comments

131030 WOD

CrossFit Class

15 minutes to work up to 3rm push press

Conditioning - 12 Min OMEM

  • even minutes
    • 6 hang power clean 165/125#
  • odd minutes
    • 15 pushups

Cashout

  • tabata hollow/arch x 4 rounds…

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Added by Nick Bloch on October 29, 2013 at 8:21pm — No Comments

131029 WOD

CrossFit Class

  • FS/BS - 4 x 7/13 @ 94% of 10/25/13

Conditioning

  • 4 rounds
    • 500m row - 3 min rest

4:30pm Strength Class

Strict Press - 5/3/1+

Push Press - 5x3, heaviest possible

Eccentric Deficit HSPU - 5x3, 3 seconds on lowering portion of…

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Added by Nick Bloch on October 28, 2013 at 7:14pm — No Comments

131029 WOD

CrossFit Class

FS/BS - 4x 7/13 @ 94% of 10/25 weight used - rest 2 mins exactly

Conditioning

4 rounds

  • 500m row sprint - rest as needed between sprints

4:30pm Strength Class…

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Added by Nick Bloch on October 28, 2013 at 7:00pm — No Comments

131028 WOD

CrossFit Class

  • 15 mins to find a 3rm hi-hang snatch

Conditioning

5 rounds for time

  • 3/2 MU
  • 15 burpees
  • 20 split jumps
    • r - 1:1

Cashout

  • hollow/arch rocks 3x20

4:30pm Strength…

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Added by Nick Bloch on October 27, 2013 at 10:30am — No Comments

131025 WOD

CrossFit Class

This is the start of a 10 week squat cycle as we work towards our next testing date. The day we squat each week will rotate between days but will always have at least 1 day of rest between. Enjoy!

Front Squat/Back Squat - 4x 7/13 @ 65% 1rm front squat

(perform 7 front squats at 65% of your 1rm front squat then rack the bar and without rest take it off the rack and perform 13 back squats with the same…

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

131024 WOD

CrossFit Class

  • 15 mins to find 1rm snatch balance

Conditioning

Elizabeth

21-15-9

Power Cleans 135/95#

Ring Dips

4:30pm Strength Class

  • Box Jumps - max height
  • Weighted pullups - 5x5
  • Farmers Walk - 3x laps max weight

Added by Nick Bloch on October 23, 2013 at 7:15pm — No Comments

131023 WOD

CrossFit Class

  • 15 mins to find a 1rm push jerk from rack

Conditioning

4 rounds for time

  • 7 power snatches 155/115#
  • 14 lateral box jumps (touch top) 20"
  • 21 wall balls 20/14#

Cashout

  • Farmers Walk x 3 laps…

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Added by Nick Bloch on October 22, 2013 at 7:30pm — No Comments

131022 WOD

CrossFit Class

  • 15 mins to find a 1rm hang clean and jerk

Conditioning

3 rounds

  • 1 min ME front rack barbell step ups 95/65#
  • 1 min ME c2b pullups
  • 1 min ME handstand hold against wall (perform 10 burpee penalty at end for each time you come off wall)

4:30pm Strength…

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Added by Nick Bloch on October 21, 2013 at 7:00pm — No Comments

131021 WOD

CrossFit Class

  • 15 mins to work up to a 1rm hang snatch (top of knee)

Conditioning

  • 4 rounds for total working time
    • 30 American KB swings 53/35#
    • 15 burpees
    • 40 DU (120 singles)

4:30pm Strength Class

  • 1) Bench Press - 3/3/3+ r: 2-3…
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Added by Nick Bloch on October 21, 2013 at 5:28am — 1 Comment

131018 WOD

CrossFit Class

  • DB Snatch - 4x8 R/L alt. each rep

Conditioning

  • 20 min AMRAP
    • 5 pullups
    • 10 pushups
    • 15 air squats

4:30pm Strength Class

  • GH Raise - 3x8
  • 5 Min M.E. tire flips
  • Prowler/sled pull - 6 x 40yards

Added by Nick Bloch on October 17, 2013 at 7:10pm — No Comments

131017 WOD

CrossFit Class

  • Back squat - 1x5 @60%, 1x5 @70%, 2x5 @75%

Conditioning

10-1 HSPU

1-10 power cleans 165/125#

Cashout

3min M.E. Russian KB swings 53/35#

4:30pm Strength Class

Strict Press - 5/5/5+

1) Push Jerk - 3 x…

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

131016 WOD

CrossFit Class

  • Mobility - 15 minutes

Conditioning (20 min cap)

Granite Games 6.1 & 6.2

6.1

Row 500m then 21-15-9

  • wall balls 20/14#
  • c2b pullups

then with no rest

15-9-6

  • ground to overhead 115/75#
  • pistols alt. legs…

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

131015 WOD

CrossFit Class

  • 15 mins to find a 2rm hang clean and jerk (drop after the 1st jerk and pick up immediately)

Conditioning - 5 rounds for total working time

  • 30 seconds M.E. split jumps
  • 400m run (sub row if needed)
    • rest - 2:00, 1:30, 1:00, :30 after each round

4:30pm…

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Added by Nick Bloch on October 14, 2013 at 7:09pm — No Comments

131014 WOD

CrossFit Class

  • 15 minutes to find a 3rm hang snatch (from top of knee)

WOD - Granite Games 5.0 (2o min cap)

  • 45 t2b then
  • 3 rounds
    • 15 deadlifts 185/135#
    • 15 back squats 185/135#

4:30pm Strength Class

Cycle 4, week 1 (add #5 to previous estimated…

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Added by Nick Bloch on October 13, 2013 at 12:00pm — No Comments

131011 WOD

CrossFit Class

  • Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 seconds

Conditioning

Open WOD 13.3

12 Min AMRAP

  • 150 wall balls 20/14#
  • 90 DU
  • 30 MU

4:30pm Strength Class…

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

131010 WOD

CrossFit Class

  • Split jerk technique - 10 mins
    • then 12 mins to work to near max push press + push jerk + split jerk

Conditioning

5 min AMRAP

  • 5 power cleans 135/95#
  • 5 HSPU

3 min rest

5 min AMRAP

  • 5 power snatches 135/95#
  • 10 pistols alt. r/l…

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Added by Nick Bloch on October 9, 2013 at 7:15pm — No Comments

131009 WOD

CrossFit Class

  • clean technique - 20 minutes

WOD - 10 min OMEM

starting at 0:00 on the clock

  • 10 burpees on the minute, complete as many DU with the remaining time

Cashout

  • 3x ME hollow/arch hold

4:30pm Strength…

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Added by Nick Bloch on October 8, 2013 at 7:05pm — No Comments

131008 WOD

CrossFit Class

  • Back squat - 1x5 @60%, 1x3 @ 70%, 1x2 @ 80%, 1x1 @95%, 1x1 @103%

WOD - 12 Min AMRAP

  • 20 steps KB OH lunge walk right arm 35/26#
  • 20 T2B
  • 20 steps KB OH lunge walk left arm 35/26#
  • 20 push press 95/65#

4:30pm Strength Class

Deadlift -…

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

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