7 Cycles Right, 7 Cycles Left 35/26

1 Cycle = 15 Second KB Static Hang, Snatch, 15 Second Overhead Lockout

*Setting the bell down terminates the set and results in a 1k Row penalty

WOD

3 x 800 Meters Repeats @ 90% effort

*Rest 2 Minutes Between efforts

Cool Down

10 minutes of foam Rolling

WA.RedNose Open Athletes

Attention:
Today is meant as a LIGHT DAY. Use it as active recovery, Saturday will be a designated Rest Day as well. Take advantage of this, the coming Cycle will be Extremely challenging and test the Mettle of some of the Clubs most senior members. Any of you that sent me emails in regards to Cycle questions will hopefully be receiving responses tomorrow. I should have some down time during travel tomorrow to get to them.

Nickay tells it how it is in today’s post, Mondays Cycle should be marked like the gates of Dante’s Inferno…
Old Country Strong: “This is the really real world“

I hope yesterdays Cluster Squats opened everyones eyes to how hard this next Cycle will be. I will be Coaching at the Level 2 Crossfit Kettlebell seminar this weekend in Tennessee. I leave Friday and get back monday which leaves me pretty unavailable to answers questions about our next Cycle starting monday. So if you got them ask them today. 

WA.RedNose Open Athletes

3 x 1 Minute Rack Holds with Half Sendoffs every 10 Seconds

Half Sendoff - Click Here for Demo

*Rest 30 Seconds between efforts
*Setting your bells down terminates your set and results in a immediate 800 meter run penalty

SWOD

3 x Squat Cluster

1 Cluster = 5 Reps, Rack and Rest 8 Seconds, Perform 2-3 Reps, Rack and Rest 8 Seconds, Perform 2-3 Reps

*Sets to be performed @ 85% of your 1RM
*Rest 3 Minutes Between Efforts

*Record Weight Used and Total number of Reps performed from each Cluster

Simple Sets

Chins 1-2-3, 1-2-3-4, 1-2-3

Cool Down

Row a light 1k

WA.RedNose Open Athletes

I/C KettleBell Total finally…
Old COuntry Strong: “Breath Dog, Breath…”

3 Rounds

5 Stiff Legged Deadlift 75/55
5 RDLs
5 Muscle Cleans

Complete each round unbroken with 30 second rest intervals between efforts.

KBC

5 minutes Max Snatch Right Hand 35/25
Switch
5 minutes Max Snatch Left Hand

RedNose Option

Glove your set

*Setting down the bell terminates the set

WOD

“Virtual Fran”

21-15-9

Thrusters
Pullups

*You will be using a Dowel for this workout. The goal is to see truly how fast you can do the movement prescribed to Fran

Last Performed: June 6th 2011

*Post Time to Comments

Simple Sets

Barbell Rollouts 10-10-10
*Sets to be performed as partner “You go, I go”

Cool Down

Jump Progression

WA.RedNose Open Athletes

3 x 2 Armbar stretches aside
5 x Wall walk
3 x 30 sec Neck Bridge

CWOD

4 Rounds

30 Seconds Max Box Jumps 24/20
30 Seconds Rest
30 Seconds Max Perfect Pushups
30 Seconds Rest

Rest 2 Minutes

Run 200 Meters
25 K2E
Run 200 Meters
20 K2E
Run 200 Meters
15 K2E

Cool Down

Jog 1200 Meters

WA.RedNose Open Athletes 

Waiting on some pictures from this weekends Meet to get a post up, The I/C represented as always
Old Country Strong: To Be Posted

WA.RedNose Open Athletes

3 Rounds

Jog 2oo Meters light
Run 200 Meters @ 80%

CWOD

Sprint 400 Meters
Rest 2 Minutes
Sprint 300 Meters
Walk 100 Meters
Sprint 200 Meters
Walk 200 Meters
Sprint 100 Meters

*Record Sprint Times to Comments

Cool Down

Partner Hamstring and low back stretch

There will be NO 11 O’clock Class tomorrow, perform this workout at a Track by yourself or in a group.

3 Rounds

7 x Stiff Leg Deadlift
7 x RDL
7 x Hang Power Clean

*Rest 30 seconds Between Rounds
*All Sets to be performed with a naked bar

CWOD

200 Air Squats for Time

Rest 3 Minutes

3 Rounds

25 KB American Swings 70/53
25 Box Jumps 20′

Last Performed: September 23rd 2011

*Post Squat and Couplet times separately to comment.

Simple Sets

Pushups 1-2-3-4-5-6-7-8-9-10
*Ideally this is done with a partner in a “You go, I go” fashion.

Cool Down

3 Minute Row without “Layback” @ 20 Strokes per Minute

*The purpose of this row is to focus on the power output of your legs and arms. You will not be using a swing to layback on this row tomorrow.

I will be heading to Canada tomorrow after the 12 Oclock Class to get ready for the I/C Kettlebell Total we will beholding in North Vancouver. Make sure to wish all those representing the Club good luck

Old Country Strong: “Now, Do you Believe in Rock and Roll…”

Alright guys I’ve received a number of “suggestion” for I/C gear. I’d like to hear everyones input on stuff, what gear would you like to see next or brought back? And don’t ask for any silly colors, the Club rocks Red, Black and Grey. 

Also be sure to make practical suggestions that you all would be interested in. I use the money from merchandise sales to support the Club and the Competition Team. I don’t want to end up with my own personal collection of Old Country knees high socks if no body wants them.

On a 5 Minute Running Clock

False Grip Hangs on Rings, altenated between hanging in a hollow position with pointed toes and a L-sit or Knee tucked position.

SWOD

You have no more then 5 sets including your initial warmup to work up to a Heavy set of 4 Front Squats

*From your Max lift take a Moderate to Heavy Percentage and Perform the following

Tempo Lift

3 Rounds

20 Seconds Max 1 and 1/4 Front Squats
Rest 1 Minute

*Your active period each round will be a Max effort interval of your given lift for speed. Your weight should be something Challenging to move continuously at a above average Tempo. The goal is to avoid having to take full fixation breaks during each work set. Your weight may be taken out of the rack.

RedNose Option

This pertains to anyone that will be partaking in Calibers 10th Edition. Scratch the Front Squat all together and establish a MAX Zercher Squat.

Simple Sets

Chins 1-2-3-4, 1-2-3, 1-2-3

Cool Down

Samson Stretch the Length of the Gym and Back. Every third lunge drop down and perform 2 scorpion stretches with your arm extend towards the ceiling.

Who’s ready to kick through a Rhinos skull this weekend?
Old COuntry Strong: “Let this be our Final Battle!!!”