11.04.15 Workout of the Day

ryan Baggott
Nov 4, 2015
3 min read

Welcome back old man. Roberts Vaux and daughter Emily , 830 ICT

*Fall League Week 2 Results BELOW ICT*

CrossFit

General WU: Coaches Choice

Specific WU: 3x 10,8,6 Power Clean & Jerk 10,8,6 Kipping Swings 10,8,6 Burpees

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2 min Warmup/Prep Muscle Ups/Pullups

Prep: Clean & Jerk 3 x reps,Build to workout weight

WOD 1: 20 minute AMRAP: 5 Clean & Jerks (185/135) 5 Muscle Ups 10 Burpees (lateral hop over bar)

Post rounds completed to comments.

Scaling :Muscle Ups

Scale reps accordingly (max in 1-2 minutes)
Sub Bar MU
Sub 10 Pullups (CTB, Regular or Bands

ICT

General WU: Coaches Choice

Specific WU: 10 slam balls/athlete

WOD 1: Fall League Week 2 Fall League WOD..kinda

In teams of 3, etabalish 14 min AMRAP slam balls (20/15) while DL bar is off ground (185,135)

*2 athletes hold DL bar off ground while other athlete completes AMRAP slam balls, switch when like, but slam ball is only scored when bar is in DL position.

Most slam balls athlete can do at a time is 30

SCORE=total team slam balls

-rest 3-5 min-

WOD 2: In teams of 3, for 14 min, establish max cal row.

Switch after very 1O cals

SCORE= tottal team cals

Both ICT and CrossFIt Active Recovery Recomendation

This Week's Active Recovery Workout Assault Bike/concept 2 rower / 200 meter sprint 10 sets of 60 seconds on/60 seconds off % Effort = 80-90% Please stay after at least 3 days this week and complete this 20 min cooldown. Run , row , bike or combine to hit these 10 sets. Notes: The goal is to find a tough, but “sustainable” pace that you can maintain for EVERY set. This means that the first couple sets should feel “easy” (80% effort). This will accumulate and move to a 90% effort, but the pace should not change. If you cannot maintain your pace, you came out too hot.

Week 2 Heat Results

Heat 1:

Falcons – 402 Reps
Eagles – 381 Reps
Dolphins – 380 Reps
Seahawks – 377 Reps

Heat 2:

Colts – 437 Reps
Panthers – 429 Reps
Browns – 426 Reps
Bears – 387 Reps

Heat 3:

49ers – 479 Reps
Patriots – 442 Reps
Steelers – 416 Reps
Bills – 398 Reps
Packers – 394 Reps

Heat 4: (GRID IRON HEAT)

Broncos – 480 Reps !!!
Vikings – 461 Reps
Jaguars – 451 Reps
Cowboys – 444 Reps
Giants – 389 Reps

Spirit Point! – This week was another incredibly hard decision for the commissioner, there were many teams who had great costumes and really got into this weeks theme! Some honorable mentions include:

The Falcons – Masked Falcon super heroes

The Browns – Shark Week! (Very Clever)

The Giants – Zuzie with a complete Ape Suit!

The Colts – Dressed as the 843 Full time Staff (Uncanny resemblance)

However the winning team this week and the team that was awarded this weeks Spirit Point is:

THE BEARS – 2 “Ladies of the Night” A “Pimp” and Tom Cruz From Risky Business aka Banker John :)

Huge Shout out to all teams who participated! Looking forward to Next Week

Overall Standings Thru Week 2