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Tuesday, 7.29.14

Camilo (PM athlete) crushing his row

 

WOD:

A. Overhead Squat: 10 Minutes to build to a heavy 10

B. Annie
50-40-30-20-10
Double Unders
Situps

 

Compare to 5.3.14

 

ADDITIONAL WORK:

Weighted Pull-ups: 3 – 3 – 3 – 3 – 3

 

COMPETITORS:

A. 5 mins Tall Snatch Warmup
B. Snatch: 5×2@80%
C. Three Stop Snatch Pull 5×2, work to a heavy for the day, rest 1 min
D. Weighted Pullup: 1×10@20%, 5×2@75%, 3×1@90-95%, rest as needed
E. 3×20 HS Chest/Shoulder Touches, rest 1 min between
F. Daily WOD

Monday, 7.28.14

Big thank you to Keith for a great Gymnastic Seminar on Saturday.  I would love to hear everyone’s feedback, if I haven’t already talked to you.

Jeff W (PM Athlete) making it to the top of rope

WOD:

A. Deadlift: 3 – 3 – 3+ – 3+

B. 7 Minute AMRAP:
10 Chest to Bar Pull-ups
10 Front Squats

 

ADDITIONAL WORK:

Snatch: 20 Minutes to build to heavy Double
COMPETITORS:

A. BS: 1×4@75%, 4×4@85%
B. SP: 5×5 @ 80-85%
C. C&J: 5×1@80%, rest as needed
D. Jerk: 5×1 + 5 Sec Hold @80%, rest as needed
E. Daily WOD

Sunday, 7.27.14

Question of the Day: What is your favorite date night restaurant?

Nolan dropping under some kettlebell snatches

WOD:

QCC BootCamp at 10am

Rest Day / Active Recovery Day

Saturday, 7.26.14

Matt Y (AM Athlete) showing good top position on his deadlift

 

WOD:

12-9-6 of:
Thrusters 135/95
Bar Muscle ups

 

ADDITIONAL WORK:

2 x 800 meter Run with Sandbag or Weighted Vest

 

COMPETITORS:

A. Back Squat: 1×3@65%, 1×3@75%, 1×4@90%, 3×4@80%
B. Snatch: 15 min to find 1 RM
C. C&J: 15 min to find 1 RM
D. For Time:
Row 450m
10 Thrusters (95/65)
Row 450m
20 Thrusters (95/65)
Row 450m
30 Thrusters (95/65)

Friday, 7.25.14

rhinehaus is hosting the “OFFICIAL” CrossFit Games Viewing Party in Cincinnati.  Check out the FB Event here for all the info.  Join us, wear your QCC gear with Pride and enjoy the CrossFit version of the Super Bowl.

Langston (AM or PM Athlete) knocking out some push press

WOD:

A. Front Squat: 10 Minutes to find heavy 10

B. In teams of two, 20 Minute AMRAP of:
50 Wall Balls 20/14 to 10′
40 Kettlebell Swings 70/53
30 Toes to Bar
400 meter Run (200 meters per person)

One partner working at a time, split reps as needed

 

ADDITIONAL WORK:

5 Minutes Mobility of Choice

Flight Simulator:
Double Unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Each set must be unbroken, and you must break up each round, i.e. you cannot do 30 DU and count it as you 5-10-15 set.  If you are your set of 40 and trip up at rep 37, you must complete the whole set of 40 again, unbroken.

OR: 15 Minutes Double Under Practice

 

COMPETITORS:

A. Snatch: 10 mins to find 2 RM (Begin static above knee)
B. BP Deload: 3×10 @ 50% of 1 RM.
C1. 4×5 Elevated Ring Rows (add weight vest if needed after body at parallel to ground)
C2. 4×5 PP (90-100% of 1 RM SP)
D. 3×1 Min Handstand Holds – rest 1 min between
E. Row/Airdyne 12 mins at 60-65%

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.