3/1/2015

Don’t forget to post your result from 15.1.  Log onto games.crossfit.com, submit your score and locate you judge /counter.  I will need to verify all scores before Monday evening, so please get those in soon.

Thrusters are one of those movements that have consistently come up in the Open in past years. Today, we are going to bench for strength, then do a couplet that has thrusters and ring dips in it. Although we probably won’t see just ring dips in the Open, they are always good to work on for skill and strength.

Strength

5, 5, 5 Bench Press

Conditioning

For time:
10-9-8-7-6-5-4-3-2-1:
thrusters, 95/65#
ring dips

2/28/2015

2014-09-06 CrossFit Thermal high res-3221

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

15.1
AMRAP in 9 minutes:
15 toes to bar (scaled: hanging knee raises)
10 deadlifts, 115/75# (scaled: 85/55#)
5 snatches, 115/75# (scaled: 85/55#)

15.1a
6 min. to establish 1RM clean and jerk

2/27/2015

high res-2014-12-20-CF Thermal 1st Anniversary-120558-IMG_9472

For strength, pick a front squat weight about 60% of your 1RM FS and use the same weight across all sets of 2. Speed is the point here, so make sure you are moving quickly throughout the lifts. Rest should be between 60-120 seconds between lifts.

Strength
2-2-2-2-2-2 Front Squat

Conditioning
AMRAP in 10 minutes:
30 double unders
20 walking lunges
10 box jumps, 24/20″
5 HSPU

2/26/2015

Last call for Nutrition Challenge entries…

Please submit anything you have by Friday night so we can complete the judging.

Also we have a surprise visit tomorrow from Dave Reeman of “Move and Feel Better”.  Dave will be dropping by during the evening classes tomorrow night if anyone would like to stop by for body work / active release therapy.

Also, tonight at 7:30, we will host a 15.1 WOD release viewing party at the box, please stick around after the 6:30 class to see what is in store for us.  We’ll also have 3 Thermal athletes tackling the WOD right as it is announced!!!!

For today’s workout take 15 minutes to get 4 sets of 3 clean pulls in. Then, lower the weight to a manageable 135/95 (or something manageable for you – 65% or less of your max clean) We recommend you do power clean and power jerks for this, similar to “Grace.” As progressions for the muscle ups, do chest to bar pull ups, pull ups, or assisted strict pull ups. In addition, add in a dip component: either ring dips, parallette dips, box dips, or push ups.

Strength

Clean Pull

3, 3, 3,3

For time:
15 power clean and jerks, 135/95#
5 muscle ups
12 power clean and jerks
5 muscle ups
9 power clean and jerks
5 muscle ups

2/25/2015

Today we recognize Courtney as our Member of the Month! Courtney has been here since Dec. 2013 and hasn’t looked back. She joined not knowing the difference between a clean and a deadlift, but now can back squat 160#, benches 100# for two reps, and has climbed the rope! Her form has improved dramatically as well as her mobility. And while we joke about it, we appreciate her MAX EFFORT. Here are some words from Courtney:

Growing up I was always involved in sports but was never considered an athlete. I did the sports more for the social and fun aspect (shocking, I know!) As I got older I found my fitness routine of 45 mins on the elliptical wasn’t cutting it. After my first crossfit class I knew this was the fitness for me. The coaches instruction along with the support and encouragement of the community has pushed me to be the strongest I has been in my life. I have a new confidence that has carried over to all aspects of my life. Watching my classmates and friends get PRs is one of the most exciting things! I never thought I could climb a rope or bench over 100lbs or even do any sort of clean and jerk! And my goal of getting a strict pull up is closer than it’s ever been! No matter what kind of day I’ve had I leave Thermal with a smile on my face and in an amazing mood!

The workout today is in honor of Courtney’s MAX EFFORT that she brings to each class. Make teams of 4 and in a short 12 minutes, find a 9RM bench press for each member and add up that number – you will use it later. (9 is one of Courtney’s favorite numbers) After that, you will move into the second portion of the workout. You’ll do a 15 minute AMRAP of the following stations: row, OH lunges, sit ups, and back squats from the rack. Rotate after every 60 seconds, no built in rest. Every rep or calorie counts towards your total which you will add to the total poundage from the bench press totals.

 

“Max Effort”
In teams of 4: 9RM Bench Press in 12 minutes

then

AMRAP in 16 minutes, one minute at each station:
ME row (cal)
ME OH lunges, 45/25#
ME sit ups
ME back squat, 135/95# (rack)

2/24/2014

For strength, find two sets of 8 reps for shoulder press. The conditioning is a shorter and lighter version of Open WOD 13.1. I have the feeling that heavy snatches or a snatch ladder could show up this year, so now is the time to practice. Snatches may be power, full squat, or even split. No clap is required for the burpees over bar, but both feet must leave the ground at the same time.

Strength

 Shoulder Press 8,8

Conditioning

15 minute AMRAP of:
30 burpees over bar
30 snatches, 75/45#
25 burpees over bar
30 snatch, 115/75#
20 burpees over bar
30 snatch, 135/95#
15 burpees over bar
Max rep snatches, 165/100#

2/23/2015

The nutrition challenge has officially come to an end.  You must submit your entry by this Friday 2/27.   Entries may  consist of journals (physical or electronic), before and after photos, reflections, comments, and body measurements.  The grading process will begin immediately and we will announce the winner by next week.  Thank you for participating.

Hannah was born on February 17, 2015. A snow day baby, coming to us on a perfect day that Daddy scheduled himself off from coaching and Mommy’s school was closed for snow. Knowing that her parents didn’t have that much spare time on their hands, she made her journey to the world in only 1 hour and 18 minutes. This, of course, was on top of the leader-board for all babies at the hospital. The beauty of a name like Hannah, (a palindrome), is that we can customize a glorious CrossFit workout in her honor. Her middle name “Ruth” comes into play to break up the “N”ees to Elbows in the middle of the workout. It would have been fine as just a sandwich style WOD, but since it seems like Hannah likes to eat about every minute, I thought we could simulate that by hitting the floor for 3 burpees every minute on the minute.

“Hannah”

20 “H”ang power cleans, 115/75#
50 “A”ir squats
17 “N”ees to elbows
3 “R.”ope climbs
17 “N”ees to elbows
50 “A”ir squats
20 “H”ang power cleans, 115/75#

EMOM 3 burpees

2/22/2015

high res-2014-12-20-CF Thermal 1st Anniversary-121058-IMG_9493

Although it’s possible to reload and use the stretch shortening reflex in the push press today (like in Fight Gone Bad), you’ll probably need to lower the bar and completely reset yourself for the 2nd rep. Take about 15-20 minutes to find the heaviest weight you can do for 2 reps. Then it’s 12 minutes of conditioning. Choose a pull up progression that’s a bit harder than what you’re used to. A thinner band, box pull ups (like we do for ring dip progressions), even ring rows can be made harder by standing farther forward.

Strength

2RM Push Press

Conditioning

AMRAP in 12 minutes:
5 pull ups
10 push ups
15 KB swings, 55/35#

2/21/2015

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Warm up with snatch technique – the snatches in the WOD may be power or full – your choice. Use parallettes for the shoot throughs – feet forward is 1, feet back is 2, etc. 20 minutes is a long time, so pace this workout accordingly.

Don’t forget to sign up for the Open! Sign up at www.games.crossfit.com – it takes 5 minutes to register!

Skill

Snatch

 Conditioning

AMRAP in 20 minutes:
4 snatches (power or full), 115/75#
8 wall balls, 20/14#
12 shoot throughs
16 double unders

2/20/2015

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Don’t forget – tonight (Friday) we will be at the Great American Pub in Conshohocken celebrating the end of the nutrition challenge and taking the opportunity to socialize outside the gym. Folks will most likely be there from 5:30pm til late, assuming they go after classes.
For the workout today, we are ending the week with a retest of our fitness; you may remember this workout from before the nutrition challenge. If not, results are below.

Strength

1RM Deadlift

Conditioning

In 10 minutes:
40 burpees
then, in remaining time, AMRAP of:
10 air squats
10 sit ups
10 burpees

From 1/19/2015:

Lam 335# PR/5 Rx
Lisa 155#/1 + 17
Nate 335# PR/4 +22 Rx
Roni 175#/4 + 28 Rx
Tanya 140#PR/ 2+ 28 Rx
Ryan 335#/1 +17
Moogan 345#PR/3+5
Robin 225#PR/4+13
Jesse 345#PR/4+25
Grant 481#PR (Gym Record!)/6+10
Molly 185/4+10 sc
Trish 130#PR/3+17
Aileen 255#PR/5+24
Mike D 475 PR/5+21
WW 375 PR/4+6
Gabe 435 PR/5+22
Matt S 255 PR/3+20
Sizzle 255/5+3
KT 275/6+22
Kate 275/7+10
Eric 365 PR/3+18
Sam 7+13
Nick 265 PR/6+22
Matt 315 PR/4+25
John 385 PR/4+19
P 501.5 PR/7+23
Dinger 285 PR/4+2
Pavan 345 PR/4+10
Stacey 115 PR/2
Charm 65 PR/3
Greg 225 PR/3+12
Heather 245 PR/6+2
Shannon 195 PR/4+20
Courtney 205 PR/5
Meghan 205 PR/5+2
Johnny 375 PR/5+17
Russ 335 PR/3+12
Lloyd 420/5+16
Deery 485 PR/9 mod
Frank 344# / 4+3
Danielle 154# / 4+13
Dawn 242.5# PR / 3+3