11/17/2014 Pullup Series/Man Makers

Fitness

A. Day 1 Pullup Series

B. Db Plank Side Raises

C. 5-1 Man Makers

20 Abmat/10 GHD

5 Burpees

10 Airsquats/5 Pistols Each Leg

D. Bro Pump

3 Sets of 6-8

DB Bent Over Butterfles

DB Bicep Curls

Competition

A. Power Snatch, 3 TnG reps @ 75% 1RM on the minute x 8 minutes

B. OHS @ 55X1, 2 rep x 4 sets, 3 min – all tough sets

C. Push Press. Push Jerk. Split Jerk, 1.2.3, build to a tough set

D. Front Squat, 6 reps @ 80% x 3 sets, 2 min

E. Split Squat @ 20X1, 15/leg x 3 sets, 2 min, 30 sec b/t legs – rear foot on bench, BB on back – practice for 2-3 reps before attempting the 15

Fitness

Gritter

Celeste        8:42  20

Kelly OH      9:10  20

Greg            9:20  35

Bryan          9:23  25

Scott           9:33  25

Marcos         9:50  25

Steve L      10:03  25

Laura         10:10  20

Colt            10:27  35

David         10:27  25

Joshua       10:46  25

Faulkner    10:53  35

Clement    11:50  25

Ewell         12:07  30

Lane          12:12  30

Sophie       12:40  20

Hal             12:42  35

Ryan          12:54  35

K-Rev         13:28  15

Bryce         13:53  15

Seth          14:44  25

Nicole        14:51  20

Don           15:20  35

Jeff            15:20  25 

Jenn          16:00  10

Geer          16:33  20

Betsy         24:48  10

Comp

Gritter

Clayton   153@4/135-195, 245(1RM)/185/225@2

Brantley  95/105/165

Miranda   65/35,45@2/95

Carole     75/75-105/75-115/100

Todd       135-175/185-245/185-260/2sets

Mike       140/135/185/225/2sets

Lori          75/95/115/145

11/13/2014 1000mRow/Repeat Sprints

Fitness

A. 1000m Row FOR TIME!  Hit a great pace and CRUSH THIS!

B. Repeats

800m Run,  Rest 2 min,  400m Run,   Rest 2 min,  800m Run

C. 3 rds of 

25 Abmat/15 GHD

5 Super slow strict L-sit leg raises

Competition

A. Power Snatch Cluster, 1.1 x 4 sets, 2 min – increase each set

B. Squat Clean. FS. Split Jerk 1.1.1 – build to a heavy single – no failing

C. 20 minutes EMOM
1st – 6-10 Kipping C2B Pull-Ups
2nd – 4-6 Kipping HSPU @ 4″/2″/Floor, Pick depth you can
+
rest as needed
+
Row, 3000m @ easy recovery pace (If you get Time)

Fitness

Gritter

Anne       4:14.0/15:11(19:25.0)

Betsy       4:57.7/20:15(25:12.7)

Blake       4:11.4/16:06(20:17.4)

Bre          4:46.7/12:35(17:21.7)

Bryan      3:40.2/12:58(16:38.2)

Bryce       5:11.6/18:20(23:31.6)

Craig St    3:38.4/13:22(17:00.4)

David       3:54.3/14:04(17:58.3)

Don         4:15.9/15:14(19:29.9)

Ewell       3:54/12:16(16.10)

Garret     3:40.5/12:18(15:58.5)

Geer        4:49.0/17:38(22:27)

Hollie       4:12.0/14:00(18:12.0)

Jacob       3:44.1/14:22(18:06.1)

Jeff          3:57.5/15:56(19:53.5)

Jessica     4:04.9/14:08(18:12.9)

Kelly OH   4:17.1/13:23(17:40.1)

Lane        3:48.7/14:45(18:38.7)

Laura       4:32.6/15:33(20:05.6)

Marcos     3:48.8/13:07(16:56.8)

Melody     4:27.4/13:56(18:23.4)

Phil          5:06.1/13:46(18:52.1)

Russell     2:32.6(500)/13:17(15:49.6)4×200

Ryan        3:24.9/12:49(16:13.9)

Robin       4:22.8/17:56(22:18.3)

Scott        3:35.9/12:25(16:00.9)

Sophie      4:18.8/13:12(17:30.8)

Stephen   4:28.2/17:10(21:38.2)

Comp

Gritter

Clayton   115-165/265/12min

Kat          75-95/125

Carole      75-85/125/√

Todd        185/255/10@10/6

Mike K     165/235/20@6/6/2000m

11/12/2014 Front Squats/CFB WOD 4 and UP

Fitness

A. Front Squats 3 sets of 5 reps from the Floor, get moderate heavy

B. CrossFit Brunswick Comp WOD 4 and Up

12 Deadlifts

20 DU/60 Singles

9 Hang Squat Cleans

20 DU

6 Shoulder to Overhead

20 DU/60 Singles

3 Clean and Jerk

20 DU/60 S…CALL TIME then Go Back Up starting with 3 CnJs all the way to the 12 Deadlifts.

11/11/2014 Three Wise Men

Fitness

A. Three Wise Men

4 AMRAP of

5 Hang Snatches

10 Bar Over Burpees

rest 2 min

4 AMRAP of

10 Power Cleans

20 Pullups

rest 2 min

4 AMRAP of

15 Box Jump Overs

30 WallBalls

Gritter          A.   //   B.

Alix            0//3+2/1+18/1+18

Anne          5//2+1/1+6/1+15@65/95

Betsy          0//1+7/1+22/1+2

Blake          5//2+10/1+12/40@75

Bre             2//2+2/2+2/2@55

Bryan        10//2+6/1+16/1+1

Bryce          0//2+5/1+24/1+20@55

Cameron    0//2+8/25/?

Celeste       2//3+1/1+25/1+25@55

Chad         11//3+5/2+12+1+7

Clement     4//33/1+18/1+15

Craig St      7//3+1/2+1/1+15

Dara           0//2+5/1+25/1

David          6//2+11/1+12/1+8

Don            1//2+2/1+9/1+4

Ewell           4//3+7/1+15/1+3

Garret        13//3+9/1+10/1+4

Geer           0//2+9/2+4/1+15@55

Greg          24//3/1+28/1+33@95

Hal            10//4+5/2+1/1+41

Haley          0//2+2/1+15/1+27@55

Jacob         17//3+5/1+18/1+24

Jeff             0//2+11/1+5/1@95

K-Rev         0//2+5/1+24/1+12@45

Kathy         1//3/1+25/1+31@55

Laura         0//2+8/1+21/?

Lori            3//3+1/1+21/1+22@65

Marcos        5//3+1/1+11/1+16@95

Melissa       0//2+10/1+18/?

Melody        0//2+2/1+15/1+25@65

Miranda C   0//2+10/1+29/?

Nicole          0//2/2+5/1+15

Phil             0//2+6/1+18/1+24

Ryan           7//3+2/1+20/1+10

Scott          15//3+10/2+1/1+10

Stephen      0//3+5/1+10/1+5

Steven G    16//3+1/1+29/1+22@115

Tyler           5//2+12/1+10+1@75/95

Van           17//3+5/2/1+20@125

11/10/2014 Deadlifts/20 AMRAP

Fitness

A. Deadlift, 5 sets of 5 reps, start at 50% 1 RM and go up

B. 20 AMRAP

1000m Row Buy In

20 Kb Swings 53/35 (American)

15 Strict HR Pushups (DO NOT SHORT STROKE THESE)

10 Airsquats (GO DEEP)

35 DU/75 Singles

800m (level I) 400m (Level II) Run…YOU PICK!!!

C. 1 Attempt at Max Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!

Competition

A. 1 Attempt at MAX Strict Pullups, FULL RANGE OF MOTION FROM DEADHANG EVERYTIME!

B. 15 minutes @ 75% effort
10 Box Jump Overs – 24/20 (Land on Box then over)
15 Wallballs 20/14 to 10ft
400m Run
+
5 min rest
+
15 minutes @ 75% effort:
8-10 Unbroken C2B Pull-Ups, smooth easy reps
8-10 unbroken Ring Dips
90 sec AD
+
5 min rest
+
For time:
2000m Row @ 75% effort
50 KBS – 53lb, bottom of bell facing ceiling
30 Burpees
* consistant pace thought out workout

Fitness

Gritter        WOD                  PU

Bill             2+120@53/s/400  7

Greg           2+120@53/s

Scott          2+120@53/s

Ewell          2+120@44/du      3

Jacob         2+80@53/du/400  18

Clement    2+48@26/du/400   2

Cooper       2+45@53/s           4

Cameron   2+35@35/s/400     0

Alix            2+32@35/s/400    0

Elizabeth    2+26@18/du/rw    0

Bryan         2+20@44/s           10

Garret        2+19@53/du         11

Haley          2+15@26/s/400

Don            2+11@53/s/400    2

Kathy          2+8@25/s   

Melissa        2+4@35/s             0

Sophie        2+3@35/s             0

Jeff             2@53/s/400           0

Anthony     2@44/s/400           3

Elli              2@35/s/400           1

Geer           2@35/s/400           0

Nicole          2@35/s

Russell        2@26/kb/pu    (1st WOD)

Dara           2@15/200

Comp

Gritter         A/  B  /  C  /  D

Todd             /4+15/5+8\8/13:02

Mike K          /4+10/4+√row/13:14

Carole          /3+11/4+8row/15:52

Steven G    16/4+25/5/14:43

Lori              2/3+25/5+5

Hal             10/5+4/5/13:04

Van             17/4+4/5+8\8/13:48

11/7/2014 1RM Hang Squat Clean/Tabata Time

Fitness

A. Build up to a HEAVY 1 RM Hang Squat Clean, Jerk it if you want to 🙂

B.  Tabata 6 rds of each 20 sec on/10 sec off (9min total time)

Burpee to Plate Touch

Box Jumps/Step Ups 24/20

Hand Stand PushUps/Front Plank Shoulder Taps(2ct)

Competition

A. High Hang Squat Clean, 1 rep per minute x 5 minutes

B. Above Knee Hang Squat Clean, 1 rep per minute x 5 minutes

C. Squat Clean, 1 rep per minute x 5 minutes

D. Clean and Jerk, 1 rep per minute x 5 minutes…GET HEAVY!

* All tough sets for A/B/C – increase as the barbell moves positions

Fitness

Gritter

Anne       125

Blake       125

Bryan      135

Burton     225(pr) 125

Butler      135

Colt          185

Craig        175   105

Dara         45

Don          185

Ewell        125

Laura       105   √

Melissa     115

Scott        155   √

Van          185   √

Whitt        205

Comp

Gritter

Mike      185/245/

Lori        105/125/130

Kat

11/6/2014 Row RUN Row

Fitness

For Time:

Buy In 1000m Row

3rd of

400m Run

25 Slamballs

10 Burpees

5 Strict Pullups

Cash Out 500m Row

Competition

A. Deadlift.Power Clean, 2.1 x 5 sets start 50% of 1RM Power Clean

Work on Deadlift to Clean Pull transistion

15 min TOPS on this

B. Do Fitness WOD

Fitness

Gritter

Scott        30   18:10

Witt          30   19:32

Seth         30   20:37

Colt           40   21:14

Morgan      20   21:20

Steven B   30   21:39

Garret       30   21:47

Celeste      20   21:50

Ryan         30   21:57

Bryan               23:26

Melissa      20   23:43

Sophie      20   23:50

Carole       20   23:58

Chad         25   24:50

Jessica       20   24:51

Jacob         40   25:05

Laura        20   25:08

Marcos      30   25:37

Tyler         30   25:40

Steve S     30   26:03

Michelle            26:13

Alyse         20   26:45

Anne         20   27:00

Lane          25   28:24

Erin G        20   28:24

Miranda C  15   28:53

Don           30   29:29

Bryce         15   29:39

Betsy         15   32:06

Comp

Gritter 

Lori           125   26:49

Alix           125   26:32

Brantley    225   24:10

11/5/2014 Barbell Core/Dough Rolling Annie

Fitness

A. Barbell Core Work

Torso Twist/Side Bends/Good Mornings

B. 50-40-30-20-10

Double Unders/3x Singles

Abmat Situps

5 Deadlift to Dough Roller 185/125,135/95,95/65

(Sub is 5 DL + 30 Sec Plank)

Fitness

Gritter

Garret      135/du    11:10

Todd Jr      35/du     11:47

Bryan       135/s      11:48

Celeste       95/du    12:08

Whitt        185/s     12:25

Ryan         185/du   13:04

Marcos      135/du   13:20

Dara         65/s/ab   13:30

Scott         135/du   13:31

Steve S      135/s     13:44

Miranda L   95/s       13:52

Lane          135/s     14:08

Colt           185/s      14:18

Lori            125/du   14:35 

David         135/du   14:50

Jacob         185/du   14:58

Tyler          135/s     15:00

Melissa       135/s     15:28

Cameron      85/s     15:40

Rick           185/du   15:46

Nicole          95/s     15:50

Don           135/s     16:16

Buddy        185/s     16:58

Carole         95/du    18:00

Alyse         125/row  18:05

Geer            95/s      18:35

Blake          95/s       25:02

11/4/2014 BB Lunge Steps/20-15-10-5 KB/Goblet

Fitness

A. Back Rack Lunge Steps Out n Back 10 reps x 3 sets 45/35 and up lightly

B. 4 RFT

400m Run to start each

20-15-10-5

KB Swings Russian 70/53/44/35

Goblet Squats 

Mountain Climbers (2ct)

Competition

A. High Hang Snatch. Above Knee Snatch, 1.1 x 4 sets, 3 min – start heavy

B. Power Snatch, 2 reps @ 85% every 45 sec for a total of 20 reps, (7:30 min)

C. Push Press. Split Jerk, 1.1 x 3 sets, 2 min – start @ 90%

D. Front Squat, 8 reps @ 75% x 3 sets, 2 min

E. Back Rack Walking Lunges, 30 steps x 3 sets, 4 min 45/35 and go up lightly

Fitness

Gritter

Steven B  44   12:30

Garret      53   12:45

Bre           35   13:08

Scott        53   13:12

Ewell        44   13:34

Celeste     35   14:34

Kelly OH   35   14:50

Seth         70   14:57

Craig St    44   14:59

Bryan       53   15:15

Colt          70   15:19

Dara   26/200  15:45

Marcos      53   15:58

Laura        35   16:59

Stephen W 44  17:00

Michelle     15   17:02

Chad         44   17:21

Cameron    17:38 35/26/row

Nicole  35/row  18:03

Jacob        70   18:05

Anne         44   18:35

Lane          53   19:15

Alix            35   19:17

Kristy         35   20:10

Bryce         26   20:27

Geer          35   22:40

Phil            35   22:50

Don           53   24:55

Jason  26/200   25:50

11/3/2014 Barbell Complex/Double 21-15-9

Fitness

A. Barbell Complex

Squat Clean, Front Squat, STO, STO. Start Light and Get Heavy

B. For Time

1000m Row Buy In

then 21-15-9

Deadlifts 135/85,115/75,95/65

Push Press

then 21-15-9

Bar Push Ups (with 1 second pause at top)

Over Barbell Flutterkicks 2ct

Competiton

A. Barbell Complex

Squat Clean, Front Squat, STO, STO.

B. 21-15-9

Kb Swings 53/35

Thrusters 95/65

C. 3 RFT

500m Row

20 DB Snatches 50/35 ALT ARMS

40 DU/100 Singles

D. HSPU 5 reps x 5 sets with 3 sec negative

Fitness

Gritter

Scott               14:33/115

Celeste            15:05/65

Bre                 15:13/65/hrpu

Colt                 15:43/135

Mandy            15:47/55

David              15:49/115

Miranda           15:52/75/hrpu

Rick                 16:02/115

Kelly OH           16:06/75

Ryan                16:08/135

Faulkner          16:15/135

Bryce               16:51/65/hrpu

K-Rev              17:03/55/hrpu

Jacob               17:06/135

Melissa            17:13/75/hrpu

Sophie             17:18/55/hrpu

Jenn                17:43/35/hrpu

Seth                17:49/115

Jeff                  18:47/115

Anne               18:09/75

Bryan              18:38/95

Alyse               19:13/75/hrpu

Ewell               19:16/95

Don                 19:26/95

Buddy             19:45/115

Michelle           20:10/35-20db/hrpu

Geer                20:16/65/hrpu

Anthony          20:56/95

Robin              20:57/75/hrpu

Tyler               21:14/135

Betsy              25:23/65/hrpu

Dara                Work/25

Comp

Gritter

Clayton      255/6:12

Brantley     185/8:57

Kat             √

Mike        225-no jerk/5:54/16:20/√45#

Carole         125/–/18:58/√ abmat

Van             195/6:10/13:21

Lori              125/6:02/√

Steven         190/6:47/12:47

Alix              125/7:57/√

Hal           A.15:01/B.12:13/C.9:25