Tammy, religiously recording her results.

FITNESS

A. Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Suitcase Carry x 100 feet each arm
Rest 45 seconds

B. Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

AIM

A. Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes

B. Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

SPORT

A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.

B. Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C. Complete as many rounds and reps as possible in 2 minutes of:
6 Thrusters (115/75 lbs)
6 Box Jump-Overs (24″/20″)
6 Hand-Release Push-Ups
Rest 4 minutes, and repeat.

*These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.
Rest until fully recovered, and then…

D. For times:
Row 1200 Meters
115/75 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Row 800 Meters
135/95 lb Shoulder to Overhead x 20 reps
Rest 3 minutes
Row 400 Meters
155/105 lb Shoulder to Overhead x 15 reps

Coach Bob is prepping for the CrossFit Open!

FITNESS

A. Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B. Five sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets

AIM

A. Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B. Five sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets

SPORT

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)

Followed by Yoga at 6:30 PM

FITNESS

A. Four sets of:
Back Squat x 6-8 reps @ 20X1
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds

B. Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run

Registration for the CrossFit Open begins TODAY!

AIM

A. Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B. Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run

SPORT

A. Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

C. Three sets, not for time, of:
Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds

No Excuses. Just Results.

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Push-Ups x Max Reps @ 2011
Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
Push Press x 10 reps
Burpees x 10 reps
Box Jump Overs x 10 reps

AIM

A. Clean & Jerk
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 rep

B. Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
115/75 lb Shoulder to Overhead x 15 reps
Pull-Ups x 20 reps

SPORT

A. Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds

B. Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

C. Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups

Rest 60 seconds
Note times for each set individually.
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.

D. Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

7 AM Spinning

9 AM WOD is canceled. Instead join us at the OIB Run for Food 5k & half marathon. Meet at Town Hall by 8:30 AM.

It’s not too late to register either! Race Day check-in at OIB Town Hall, Saturday, Jan. 11, 7 – 8:30 a.m. , Race starts at 9a.m. Raceday Walk-In Registration fees are $50 for the HM and $35 for the 5K Run/Walk.