Daily challenge - complete 7 rope climbs
Strength
5x3 BS w/ 3 second hold at the bottom (build)
WOD
TABATA TIME!!!!
Tabata 1: abmat sit-ups w/ 10# plate
Tabata 2: burpee box jumps
Tabata 3: deficit push ups
Tabata 4: V ups w/ 10# plate
Tabata 5: jumps squat pullups
Wednesday, September 30, 2015
Tuesday, September 29, 2015
30 Sep 15
Daily challenge - complete 7 rope climbs
Strength
5x3+5
Strict press + push press
WOD
AMRAP 20
15 C&J (95/65)
Rest 1
15 C&J (105/75)
Rest 1
15 C&J (115/85)
Rest 1...
Keep adding 10# each set until time runs out
Strength
5x3+5
Strict press + push press
WOD
AMRAP 20
15 C&J (95/65)
Rest 1
15 C&J (105/75)
Rest 1
15 C&J (115/85)
Rest 1...
Keep adding 10# each set until time runs out
Monday, September 28, 2015
29 Sep 15
Daily challenge - complete 7 rope climbs
Strength
6x3 CGBP (build every other set)
WOD
15-12-9-12-15
FS (105/85)
KBS (53/35)
200m run after each set
Strength
6x3 CGBP (build every other set)
WOD
15-12-9-12-15
FS (105/85)
KBS (53/35)
200m run after each set
Oct Competition reminder
Dont forget everyone, 1 Oct you can start doing the competition WODs and you have until 31 Oct to finish them all/get better scores. It will be your repsonsibility to find a judge to grade you and I will point out who can judge during one of our sessions. I will put a signup sheet next to the whiteboard today and it will become a sort of "Leaderboard" as the month goes on. So you can come back and see how your doing compared to everyone else. If you are interested in trying any one of the 3 between now and the 1st, they won't count but you are welcome to do so as a way of getting a plan on how to approach each one once it counts. I think we have had a handful of folks give TCB1 a try last week.
Sunday, September 27, 2015
28 Sep 15
Daily challenge - complete 7 rope climbs
Take 15 minutes to warm up, run, row, bike, etc.
WOD
10 TTB
20 dubs
30 push ups
15 TTB
25 dubs
40 push ups
20 TTB
35 dubs
50 push ups
30 TTB
45 dubs
60 push ups
+
800 m run
Take 15 minutes to warm up, run, row, bike, etc.
WOD
10 TTB
20 dubs
30 push ups
15 TTB
25 dubs
40 push ups
20 TTB
35 dubs
50 push ups
30 TTB
45 dubs
60 push ups
+
800 m run
Friday, September 25, 2015
TCB 3
TCB 3
AMRAP 15
5 ring rows
10 hand release pushups
15 squats
standards:
Ring rows:
1) prior to the start of the event the athlete must have a 24" plyo box and a set of rings. Rings are adjusted so that when the athlete puts their heels on he box and holds the rings with their arms fully extended, their body is parallel to the ground with no sagging.
2) The athlete must be standing next to the rings. at the call of 3,2,1...go the athlete gets into the parallel position, heels on the box, arms pully extended grasping a ring in each hand.
3) The athlete must pull themselves up to the rings until their curled thumb touches the outter portion of their chest by the armpit and then return to the start postition with arms fully extended.
Hand release pushups
1) The athlete goes to the front leaning rest position (pushup position) and lowers their entire body to the ground.
2) Once on the ground the athlete will pick both hands completely off of the floor so that the judges can clearly see a distinct seperation between the floor and the athletes hands.
3) The athlete returns their hands to the floor and pushs the entire body back to the front leaning rest position (pushup position)
Squats
1) From a standing position, the athlete goes into a squat position so that the hip crease is clearly below the crease of the knees
2) The athlete then returns to the standing position until hips, knees, and ankles are fully extended
Athlete with the most total reps after 15 minutes wins this event.
AMRAP 15
5 ring rows
10 hand release pushups
15 squats
standards:
Ring rows:
1) prior to the start of the event the athlete must have a 24" plyo box and a set of rings. Rings are adjusted so that when the athlete puts their heels on he box and holds the rings with their arms fully extended, their body is parallel to the ground with no sagging.
2) The athlete must be standing next to the rings. at the call of 3,2,1...go the athlete gets into the parallel position, heels on the box, arms pully extended grasping a ring in each hand.
3) The athlete must pull themselves up to the rings until their curled thumb touches the outter portion of their chest by the armpit and then return to the start postition with arms fully extended.
Hand release pushups
1) The athlete goes to the front leaning rest position (pushup position) and lowers their entire body to the ground.
2) Once on the ground the athlete will pick both hands completely off of the floor so that the judges can clearly see a distinct seperation between the floor and the athletes hands.
3) The athlete returns their hands to the floor and pushs the entire body back to the front leaning rest position (pushup position)
Squats
1) From a standing position, the athlete goes into a squat position so that the hip crease is clearly below the crease of the knees
2) The athlete then returns to the standing position until hips, knees, and ankles are fully extended
Athlete with the most total reps after 15 minutes wins this event.
Thursday, September 24, 2015
25 Sep 15
Daily challenge - continue to work on muscle up progression with the rings...5x5
Spend 15 minutes warming up and doing some mobility work
WOD
EMOM 20
even: 40 sec Dubs
odd: 8 thrusters (95/65)
Spend 15 minutes warming up and doing some mobility work
WOD
EMOM 20
even: 40 sec Dubs
odd: 8 thrusters (95/65)
TCB 2
TCB 2
For time:
21-15-9
Wallballs (20/14)(10'/8')
Deadlifts (185/135)
400m run after each set
Standards:
Wallballs
1) The medicine ball (20lb for men/14lb for women) must be taken from the bottom of a squat, hip crease below knee, and returning to full hip extension the athlete will throw the wallball to hit the specified target.
2) The center of the ball must hit the target (10' for men/8' for women) at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
3) If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Deadlifts
1) This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
2) Starting at the floor,the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
3) You may not bounce the barbell off of floor. Bouncing the barbell will result in a no-rep.
Run
1) Athletes will complete a 400m run after each set by running to the white spray painted line that reads "TCB" on top of the line and the number "4" underneath the line.
2) There will be 3 objects (most likely a small come) at the 400m turn around line and the athlete will be required to bring back an object each time they return from the run. Failure to return with an object will result in a no-rep and you will have to return to the 400m turn around line and retrieve the object.
For time:
21-15-9
Wallballs (20/14)(10'/8')
Deadlifts (185/135)
400m run after each set
Standards:
Wallballs
1) The medicine ball (20lb for men/14lb for women) must be taken from the bottom of a squat, hip crease below knee, and returning to full hip extension the athlete will throw the wallball to hit the specified target.
2) The center of the ball must hit the target (10' for men/8' for women) at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
3) If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Deadlifts
1) This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
2) Starting at the floor,the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
3) You may not bounce the barbell off of floor. Bouncing the barbell will result in a no-rep.
Run
1) Athletes will complete a 400m run after each set by running to the white spray painted line that reads "TCB" on top of the line and the number "4" underneath the line.
2) There will be 3 objects (most likely a small come) at the 400m turn around line and the athlete will be required to bring back an object each time they return from the run. Failure to return with an object will result in a no-rep and you will have to return to the 400m turn around line and retrieve the object.
Wednesday, September 23, 2015
24 Sep 15
Daily challenge - continue to work on muscle up progression with the rings...5x5
Strength
8-6-4-2-2
DB bench press
WOD
Burping Helen aka Helen has gas
3 RFT
400m run
21 KBS (53/35)
16 burpees
12 pullups
Strength
8-6-4-2-2
DB bench press
WOD
Burping Helen aka Helen has gas
3 RFT
400m run
21 KBS (53/35)
16 burpees
12 pullups
TCB 1
TCB 1
For time
50 Cal Row
25 DB weighted box step ups (24"/20")(35#/25#)
50 burpees
...
For time
50 Cal Row
25 DB weighted box step ups (24"/20")(35#/25#)
50 burpees
...
standards
Row:
1) You can be seated on the rower with your feet strapped in and your damper set wherever you want.
2) You can not touch the handle until the call of "GO".
3) You must remain on the rower with handle in hand until your screen reads 50 cal
Weighted box step ups:
1) Men's box height is 24" and womens height is 20" box
2) Men's DB wieght is 35#x2 and women's weight is 25#x2 (one in each hand)
3) You can only step up onto the box and step down off of the box - no jumping is allowed.
4) The weight must be maintained at waist level during the step up.
5) If at any point you need to rest you may place the DBs on the box but you must pick them up and hold them at waist level from a standing position before starting again.
6) You are not required to alternate legs
7) You have to be at full extension at the top of the box with both feet on the top for the rep to count.
Burpees:
1) Everyone will jump onto a 45# plate at the end of the burpee.
2) Start from a standing position and go down to the floor until your chest, hips, and thighs touch the ground. Return to the standing position and jump with both feet at the same time on to the plate and hands overhead in a clapping motion.
3) There is no standard for how you come off of the plate so jumping or stepping down is authorized.
Person with the fastest time gets 1 point, second fastest gets 2 points and, so on. The goal for this whole competition is to get the lowest amount of points.
Row:
1) You can be seated on the rower with your feet strapped in and your damper set wherever you want.
2) You can not touch the handle until the call of "GO".
3) You must remain on the rower with handle in hand until your screen reads 50 cal
Weighted box step ups:
1) Men's box height is 24" and womens height is 20" box
2) Men's DB wieght is 35#x2 and women's weight is 25#x2 (one in each hand)
3) You can only step up onto the box and step down off of the box - no jumping is allowed.
4) The weight must be maintained at waist level during the step up.
5) If at any point you need to rest you may place the DBs on the box but you must pick them up and hold them at waist level from a standing position before starting again.
6) You are not required to alternate legs
7) You have to be at full extension at the top of the box with both feet on the top for the rep to count.
Burpees:
1) Everyone will jump onto a 45# plate at the end of the burpee.
2) Start from a standing position and go down to the floor until your chest, hips, and thighs touch the ground. Return to the standing position and jump with both feet at the same time on to the plate and hands overhead in a clapping motion.
3) There is no standard for how you come off of the plate so jumping or stepping down is authorized.
Person with the fastest time gets 1 point, second fastest gets 2 points and, so on. The goal for this whole competition is to get the lowest amount of points.
Competition
Ok folks, I've decided to release one TCB Competition WOD per day starting today. So there be a release today, tomorrow, and Friday. You can do them all you like right now but they won't count towards the competition. Competition starts 1 Oct and ends 31 Oct. You have an entire month to do these as many times as you want to improve your scores. I will keep it simple and number them as TCB 1, TCB 2, and TCB 3. You don't have to do them in order but you do have to do them all to compete.
23 Sep 15
Daily challenge - continue to work on muscle up progression with the rings...5x5
Take 10-15 minutes doing some mobility work and getting warmed up. Row, bike, run...
"Annie"
50-40-30-20-10
Dubs
Abmat sit-ups
Then 800m run
Take 10-15 minutes doing some mobility work and getting warmed up. Row, bike, run...
"Annie"
50-40-30-20-10
Dubs
Abmat sit-ups
Then 800m run
Monday, September 21, 2015
22 Sep 15
Daily challenge - continue to work on muscle up progression with the rings...5x5
Strength
5-1 CGBP (build every set to heavy 1)
WOD
AMRAP 15
15 burpee over bar
5 C&J (105/75)
15 wallballs
Strength
5-1 CGBP (build every set to heavy 1)
WOD
AMRAP 15
15 burpee over bar
5 C&J (105/75)
15 wallballs
Sunday, September 20, 2015
21 Sep 15
Daily challenge - continue to work on muscle up progression with the rings...5x5
Strength
6x2 Push press (work to heavy 2)
WOD
AMRAP 20
head to head match up
Person 1 does 20 TTB
Person 2 does ME DL (225/185)
Person with the most DL wins.
Maintain a running count of DLs. While person tries to complete the 20 TTB, Person 2 is doing g as many DL as they can until person 1 finishes. Once person 1 is done they switch and person 1 does DL while person 2 does TTB...continue for 20 min
Strength
6x2 Push press (work to heavy 2)
WOD
AMRAP 20
head to head match up
Person 1 does 20 TTB
Person 2 does ME DL (225/185)
Person with the most DL wins.
Maintain a running count of DLs. While person tries to complete the 20 TTB, Person 2 is doing g as many DL as they can until person 1 finishes. Once person 1 is done they switch and person 1 does DL while person 2 does TTB...continue for 20 min
Friday, September 18, 2015
18 Sep 15
Daily challenge - work on muscle up progression with the rings...5x5 (I will demo)
Barbell work
6x5+2
Touch and go Power clean + hang clean
You can use same weight every set. Concentrate on form
10-1
Cleans (95/65)
Wallballs (20/14)
Barbell work
6x5+2
Touch and go Power clean + hang clean
You can use same weight every set. Concentrate on form
10-1
Cleans (95/65)
Wallballs (20/14)
Wednesday, September 16, 2015
17 Sep 15
Daily challenge - work on muscle up progression with the rings...5x5 (I will demo)
Strength
5x2 BS (build to a heavy 2)
WOD
20 min amrap
12 burpee box jumps
10 plyo push ups
8 pull ups
6 wall walks
200 m run
Strength
5x2 BS (build to a heavy 2)
WOD
20 min amrap
12 burpee box jumps
10 plyo push ups
8 pull ups
6 wall walks
200 m run
Tuesday, September 15, 2015
16 Sep 15
Daily challenge - work on muscle up progression with the rings...5x5 (I will demo)
Strength
6x2 DL (build each set)
WOD
20 EMOM
Even: DB G2OH 45 sec rest 15
Odd: dubs 45 on 15 off
Strength
6x2 DL (build each set)
WOD
20 EMOM
Even: DB G2OH 45 sec rest 15
Odd: dubs 45 on 15 off
In-house Competition
I have some exciting news TCB Crossfit!!! We will be holding our very own TCB Crossfit competition during the month of Oct. #WODBOM has been nice enough to offer two prize packs for this competition (one for top male and one for top female). The way this will work is I will put out 3 seperate WODs for you to complete. You will have the entire month of October to get with one of our judges to complete each WOD. We will score these the same way they score the Crossfit op...en in that whoever gets first gets 1 point, second gets 2 points and so on per each WOD. The person (1ea male/1 ea female) with the lowest combined points after all three WODs are complete, wins not only the highly coveted Championship belt but also the prize pack from WODBOM. The only time there will be a break in action is from 6-12 Oct when the second set of Crossfit Team Series WODs have to be completed. If you haven't had a chance or don't know anything about WODBOM check them out at www.wodbom.com...stay tuned for more to follow.
Monday, September 14, 2015
15 Sep 15
Daily challenge - work on muscle up progression with the rings...5x5 (I will demo)
Barbell work
5x5+5
Push press+push jerk (light to medium weight working on technique)
WOD
21-15-9
Push press (135/95)
Front squat (135/95)
400 m run after each round
Barbell work
5x5+5
Push press+push jerk (light to medium weight working on technique)
WOD
21-15-9
Push press (135/95)
Front squat (135/95)
400 m run after each round
Sunday, September 13, 2015
14 Sep 15
Daily challenge - work on muscle up progression with the rings...5x5 (I will demo)
Strength
3x12 CGBP
WOD
5 strict pull ups (weighted for elites)
10 burpee box jumps
15 medball clean
25 ab mat sit ups (weighted w plates for elites)
30 kbs (53/35)
50 dubs
800 m run
Then go back down
Strength
3x12 CGBP
WOD
5 strict pull ups (weighted for elites)
10 burpee box jumps
15 medball clean
25 ab mat sit ups (weighted w plates for elites)
30 kbs (53/35)
50 dubs
800 m run
Then go back down
Thursday, September 10, 2015
11 Sep 15
Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)
Strength
5x2 DL (build every set)
WOD
21-15-9
SDHP (95/65)
Burpees
200m run after each set
Strength
5x2 DL (build every set)
WOD
21-15-9
SDHP (95/65)
Burpees
200m run after each set
Wednesday, September 9, 2015
10 Sep 15
Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)
Strength
5x3 BS (build on sets 2,3,5)
WOD
AMRAP 15
5 TTB
10 DB thrusters (45/25)
15 KBS (53/35)
Strength
5x3 BS (build on sets 2,3,5)
WOD
AMRAP 15
5 TTB
10 DB thrusters (45/25)
15 KBS (53/35)
Tuesday, September 8, 2015
9 Sep 15
Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)
Strength
6x3 strict press (build on sets 3,5,6)
WOD
100 air squats
80 push ups
60 Vups
40 kbs
20 oh lunges (L+R=1) (45/25)
10 pull ups
Strength
6x3 strict press (build on sets 3,5,6)
WOD
100 air squats
80 push ups
60 Vups
40 kbs
20 oh lunges (L+R=1) (45/25)
10 pull ups
Monday, September 7, 2015
8 Sep 15
Daily challenge - conduct 5 sets of 4 pulls on the C2 rower at a sub 1:40/500m (doesn't have to be consecutive pulls but you must do the 4 pulls without getting off of the rower to be considered one set)
Strength
4x6 CGBP
WOD
AMRAP 20
400 m run
40 dubs
10 DL (135/95)
10 HPC
10 PP
Strength
4x6 CGBP
WOD
AMRAP 20
400 m run
40 dubs
10 DL (135/95)
10 HPC
10 PP
Thursday, September 3, 2015
4 Sep 15
Daily challenge - complete 100 Dubs or spend 10 working Dubs
Strength
5x2 DL build each set to heavy 2
WOD
5 RFT
50 Dubs
10 DL 145/115
Strength
5x2 DL build each set to heavy 2
WOD
5 RFT
50 Dubs
10 DL 145/115
Wednesday, September 2, 2015
3 Sep 15
Daily challenge - complete 100 dubs or spend 10 minutes practicing dubs
Strength
6x3 BS (build every other set)
WOD
Tabata:
1. Jump squats
then
2. V ups
then
3. Burpee box jump
then
4. Dubs
then
5. Jumping lunges
Tabata is 8 rounds of 20 seconds of work with 10 seconds of rest.
Strength
6x3 BS (build every other set)
WOD
Tabata:
1. Jump squats
then
2. V ups
then
3. Burpee box jump
then
4. Dubs
then
5. Jumping lunges
Tabata is 8 rounds of 20 seconds of work with 10 seconds of rest.
Tuesday, September 1, 2015
2 Sep 15
Daily challenge - complete 100 Dubs or spend 10 minutes dub practice
Strength
6x3 Push press (build to heavy 3)
WOD
EMOM 20
2 Power clean (135/95)
5 pull ups
Scale PC up or down as needed
Strength
6x3 Push press (build to heavy 3)
WOD
EMOM 20
2 Power clean (135/95)
5 pull ups
Scale PC up or down as needed
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