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Thursday, 7.24.14

Question of the Day: What is your favorite vegetable?

Rhinehaus is hosting the official CrossFit Games viewing party for Cincinnati.  Please head on over to 119 E 12th Street.  The schedule is: Friday starting at 4pm, Saturday starting at noon and Sunday starting at noon.  Check out the FB event on the rhinehaus FB page for all the “official” details.

 

Eric III (PM Athlete) doing a little jig on the box

WOD:

Rest Day / Make-up Day / Active Recovery Day

Wednesday, 7.22.14

There are a few spots open in the Gymnastics Seminar this weekend.  Please sign up MindBody.

Will (PM Athlete) in an optimal overhead position

 

WOD:

A. Bench Press: 3 – 3 – 3+ – 3+

B. Three rounds for time of:
5 Snatches 95/65 (can be power)
5 Wall Walks
10 Situps

 

ADDITIONAL WORK:

Prone Y: 10 – 10 – 10 per side, 3 sec descent

Bulgarian Split Squats: 10 – 10 – 10 per side, 3 sec descent, pause at top and bottom

 

COMPETITORS:

A. Back Squat: 1×3@60%, 1×3@70%, 1×3@80%, 4×3@95%
B. Clean: 10 mins to find 2 RM, then 2×2@90% of 2 RM (Begin static above knee)
C. Rack Jerk: 10 mins to build to a 1 RM + 5 sec hold, then 2×1@90% + 5 sec hold
D. Weighted Ring Dip: 1×10@15%, 6×3@65%, 2×1@90-95%
E. 10 mins Sled Pull Practice
F. 8 Min Amrap
In teams of two
Partner 1 will row 20 cals
Partner 2 will do max burpees over the box jumps (20″) alternating for 8 mins.

New Jump Ropes

You will likely notice the new jump ropes at the gym.  The new ropes are color coded by size, so all black ropes are the same size, all grey ropes are the same size, etc.  Each color has its own hook.  The belts are temporarily in the cubbies in the back area.  They will be getting their own hooks, but for now the cubbies will be their home.

New ropes. Please keep them organized and in good condition.

The new ropes have a few rules:

  • The sizes are fixed.  Please do not attempt to adjust them.  Simply grab a different color.
  • Please do tie any of them in knots.  Similar to above, there will be a size for you, simply swap out your color for another.
  • Please do not crease the ropes.  These are wires, so once creased, it is impossible to get the crease out.
  • Please replace the ropes on the correct hook.  Ultimately, wider hooks will be used, so they are not as close together, but for now, please be courteous and place the rope back on the correct hook.

The ropes are in order from longest (black) to shortest (pink), so it should be fairly easy to get to the correct size.  And, once you have found the correct size, you will always know which rope to grab.

 

Tuesday, 7.22.14

QCC is looking for a few new coaches.  With the growth of our gym, we want to bring on more coaches to help handle the increased load and further help everyone reach their goals.  If you are interested, or know someone who is, please email info@queencitycrossfit.com.  Candidates need not have coaching experience, but should have a strong desire for helping others improve.

Sidney (PM Athlete) getting his chin high enough on weighted pull-ups

 

WOD:

A. Handstand Hold: 2 x 2:00

B. For time:
21 – 15 – 9
Burpees
Chest-to-Bar Pull-ups

 

ADDITIONAL WORK:

5 Minutes on the Foam Roller

5 sets of 3 Snatch Grip Deadlift + 2 Snatch Pulls
Build to a heavy set, while maintaining good positioning (ground to top of knees through hips)

 

COMPETITORS:

A. Tall Snatch Warmup 5×1 (speed not weight)
B. Snatch : 10 mins to find 2 RM, then 1×1@95% and 90% of 2RM
C. Weighted Pullup: 1×10@15%, 6×3@65%, 2×1@90-95%
D. DL Deload: 3×10@50% of 1 RM
E. 3×15 Super Man Rocks
F. Daily WOD

Monday, 7.21.14

Full set of TTB. Paavas, Jeff G., Olivia, Emile, and some more enjoying the PM class

 

WOD:

A. Back Squat: 3 – 3 – 3+ – 3+

B. For time:
1,000 meter Row
100 Double Unders (300 Single Unders)
1 mile Run

 

ADDITIONAL WORK:

5 Minutes Lat Mobility

Airdyne Sprints: 3 x 0:20, 2:40 Rest

 

COMPETITORS:

A. Back Squat: 1×3@70%, 1×4@80%, 5×5@90%
B1. SP Deload: 3×10@50% of 1 RM
B2. Weighted Back Ext: 3×10
C. C&J: 10 mins to work to 2 RM, then 1×1@95% & 90% of 2RM
D. Jerk 5×1 @ 100% + 5-10# from part C
E. 10 Min EMOM
Evens: 4 Power Cleans (80% of 1 RM)
Odds: 10 TTB

Sunday, 7.20.14

Question of the Day: If you had to get a tattoo, where on your body would you put it?

Stevan (mostly PM Athlete) showing good foot positioning on the Split Jerk

 

WOD:

QCC BootCamp 10am

Rest Day / Active Recovery

Saturday, 7.19.14

Saturday, July 26 at 10am, gymnastics coach Keith Pettit will be teaching a Handstand Seminar.  Please sign up on via Mind Body.  The class is limited to 12 people, so please sign up early.  Once it is full, it is full.  If you sign up and don’t show up, there will be a DOUBLE burpee penalty.

Jenni and Tiffany (lunch athletes) showing full range of motion at the top of their kettlebell swings

 

WOD:

In teams of two:
7 Minute AMRAP:
20 Front Squats 135/95
40 Pull-ups

Rest 1 Minute

7 Minute AMRAP:
Row 20 Calories, while
AMRAP Box Jumps 24/20

One partner Rows, while second performs Box Jumps.  When partner finishes Row, switch and begin on Box Jumps

 

ADDITIONAL WORK:

10 Minute to work on Handstand Walks

 

COMPETITORS:

A.) Back Squat: 1×3@65%, 1×3@75%, 1×4@85%, 4×3@95%
B.) Snatch: 15 min to find 1 RM
C.) C&J: 15 min to find 1 RM
D.) 7min AMRAP
10 Front Squats (185/125)
40 Pull-ups
Rest 1 min
7min AMRAP
20 cal Row
15 Burpees over the box (20″)