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Friday, 8.22.14

Saturday from 8am to noon and 6pm to 10pm CrossFit NewCov (formerly Covington) is hosting a competition, in which we have several people competing.  Please try to make it down and cheer on our athletes as they crush the competition.

Sunday at 11am, the QCC End of Summer Party starts at Coney Island.  This is a open format, so please come and go as you please.  Coney Island’s addess is:
6201 Kellogg Ave, Cincinnati, OH.  Feel free to bring family, friends, and anyone else you wish.

 

Patrick K (AM Athlete) working on his levitation skills

Patrick K (AM Athlete) working on his levitation skills

 

WOD:

A. Front Squat: 12 Minutes to find 3 rep max

B. Shoulder Press: 12 Minutes to find 1 rep max

C. 5 Rounds for time of:
10 Toes to Bar20 Wall Balls 20/14 to10′
30 Double Unders
15 Minute Time Cap: If you hit cap, your score is rounds and reps

 

COMPETITORS:

A. Power Clean 2 Rep: Work to a heavy for the day in 10 mins, then 1×1@95% & 90%
B. Power Jerk 2 Rep (if you have blocks): work to a heavy 2 Rep Jerk for the day or 1 RM + 5 sec hold (if no blocks are available) then 2×1@95% & 90% or 1 Rep + 5 sec hold @ 95% & 90%.
C. GH Raises x 5 x 5, rest 1:30 (start with torso parallel to floor, full flat foot on base, use hamstrings to pull up slowly, not momentum. Squeeze butt on top. Add weight as needed, plate to chest or low bar.)
D1. 4×5-15 Butterfly CTB
D2. 4×5-15 HSPU (1st rep Strict). D1 & D2 without rest, then recover 100% after D2.
E. Intervals: 8x500m Row; Pace=1-2 sec/500m faster than 2k pace. Rest 1 min between.

Thursday, 8.21.14

Question of the Day: What should the name of Nick and Drew Lachey’s bar be?  And will you watch the reality TV show?

Testing will continue next week, with the new programming based on our results starting the first week of September.  With the change, I want to hear your feedback.  If you like it, hate it, have suggestions to make it better, please email them to info@queencitycrossfit.com, or use the feedback option in Wodify (the Megaphone icon at the top right of screen on Computer, or settings menu from the app).  These changes are designed to help everyone better achieve their goals, but hearing how you like the changes is always beneficial.

Cindy and I would like to thank everyone that contributed to the GRAD bin via donations of goods or money.  These contributions will go to great use helping under-privileged kids start off the school year with the right supplies.

Finally, don’t forget the QCC End of Summer Pool Party on Sunday at Coney Island.  Please feel free to call or text Evan at 513-638-9799 upon arrival for where the QCC group is setup.  You are welcome to bring your friends, family, coworkers, neighbors, kids, parents… really anyone you want.  It will be a fun time of relaxing the sun, swimming, and some water slides.  Maybe we will even have an impromptu swan dive and belly flop competition.

 

Jeff W (PM Athlete) demonstrating a stable overhead lunge

Jeff W (PM Athlete) demonstrating a stable overhead lunge

WOD:

Rest Day / Make-up Day / Active Recovery

 

Wednesday, 8.20.14

VIEW PUBLIC WHITEBOARD

 

Today is the last day to bring in your items for the GRAD bin.  Please check the bin and bring in what you can.

Sunday is the QCC Pool Party at Coney Island.  Please arrive around 11am, and stay as long as you like.  Friends, family, neighbors, etc are all welcome.

 

Aftab (PM Athlete) showing great hip extension, before using his arms, on his Jerk.

Aftab (PM Athlete) showing great hip extension, before using his arms, on his Jerk.

WOD:

A. Close Grip Bench Press: 15 minutes to find 1 rep max

B. 3 Rounds of:
250 meter Row
15 Kettlebell Swings 53/35
15 Burpees
15 Kettlebell Swings
250 meter Row

Start a round every 12 minutes. Score each round’s time individually.

 

ADDITIONAL WORK:

Hip and Shoulder Mobility: 15 minutes of choice

 

COMPETITORS:

A. Power Snatch 2 Rep: Work to a heavy for the day. Drop and reset after first rep. (Instruction: Goal is to receive the bar as high as possible in the EXACT SAME MECHANICS as if you were catching in a full squat. Your failed attempt should be because you were in a squat below parallel)
B. Snatch Balance: 4×3 – Work up to 100-120% of part A.
C. Deadlift: 2×5, 2×4- Work up to 90% effort
D. Weighted Bulgarian Split Squat: 5 x 6, pace as follows: 1 sec down, 1 sec pause at bottom (active), 1 sec up (add DBs/KBs but keep perfect form and tempo)
E. Weighted Ring Dip: 1×12@25%, 5×1@80%, 2×1@90-95%
F. Erin & Hannah “Going Away WOD”

Tuesday, 8.19.14

Today is the last day to bring in money towards the GRAD bin.  If you would like to contribute, please bring your contribution to one of the coaches or Cindy Naeger.  Tomorrow, Wednesday, is the last day to bring in your supplies.  There are still plenty of items on the list, so please check the bin and purchase what is left.

This Saturday, several of your fellow QCCers are competing at CrossFit NewCov (formerly Covington).  Team competition starts at 8am and runs to 1pm.  Individual competition runs from 6PM to 10PM.  Please come out and cheer on both our team and individual competitors.

 

Heather (Lunch Athlete) getting great extension as she starts her pull under the bar on her Snatch

Heather (Lunch Athlete) getting great extension as she starts her pull under the bar on her Snatch

WOD:

A1. Find 1 rep max weighted Pull-up (5x5sec negatives if no strict pullups)
A2. Max effort Strict Pull-ups

B. 2,000 meter Row

 

ADDITIONAL WORK:

15 Minutes Skill of choice: Practice progressions, mobility, and light volume work

 

COMPETITORS:

A.) 3 Position Clean + 1 Jerk (Floor, Hang, Hi-Hang): Work to a heavy for the day in 10 mins, then 1×1@95% & 90%
B.) Jerk 3 Rep (if you have blocks): work to a heavy 3 Rep Jerk for the day or 1 RM + 5 sec hold (if no blocks are available) then 3×1@95% & 90% or 1 Rep + 5 sec hold @ 95% & 90%.
C.) Weighted Pullup: 1×12@25%, 5×1@80%, 2×1@90-95%
D.) 4 x 10 ab wheel rollouts (controlled movement, come to full extension), rest 1:30 between sets
E.) 5 mins Bar MU Practice, then 1 x ME UB CTB PU
F.) 4 RFT 10 Hang Power Cleans (135/95) 10 TTB

Monday, 8.18.14

Let the testing begin.  Please be sure not to skip any WODs this week, even if you don’t particularly like it.  The results from this week will dictate the training for the next few months, and really help us all achieve our goals more efficiently.  This also means you must post your scores in Wodify with all scales.

 

Addison (PM Athlete) letting everyone know how the view is from the top of the bar.

Addison (PM Athlete) letting everyone know how the view is from the top of the bar.

WOD:

A. Back Squat: Find 1 rep max at 3 sec decent and 1 sec ascent.  Tempo is key, only reps at tempo will count.

B. 3x Max Effort Back Squat at 85% of A.  Record # of reps for each of the three sets

C. Tabata Situps: Record reps of EACH round, not just low set.

 

ADDITIONAL WORK:

15 Minutes of additional mobility of choice

 

COMPETITORS:

A. 3 Position Snatch (Floor, Hang, Hi-Hang): Work to a heavy for the day in 10 mins, then 1×1@95% & 90%
B. Back Squat: 3×5, work up to 5 reps at 25+ lbs above 20 rep set, then 1×20 @ 5RM minus 70-80#
C. SP 3×5, 2×4, work to 90+% for the day (10 mins max)
D. Seated Good Mornings 4×8
E. 8 Min AMRAP
20 WB
15 Ring Dips

Sunday, 8.17.14

Question of the Day:  What is your favorite prime time TV show?

Kelly K (PM Athlete) loving Wall Walks.  Straight line from ankle to wrist, only toes on the wall.

Kelly K (PM Athlete) loving Wall Walks. Straight line from ankle to wrist, only toes on the wall.

The last day to bring in cash for the GRAD bin is Tuesday, August 19th and the last day to bring in items is Wednesday, August 20.  Please contribute what you can.

 

WOD:

QCC BootCamp at 10am

Rest Day / Active Recovery Day

Saturday, 8.16.14

 

Olivia (AM Athlete) loving her kettlebell swings

Olivia (AM Athlete) loving her kettlebell swings

 

WOD:

For time:
800 meter Run
6 Rope Climbs
50 Burpees
6 Rope Climbs
800 meter Run

 

ADDITIONAL WORK:

Row 20 Minutes at 65-70% Pace

 

COMPETITORS:

A. Snatch: 15 mins to find heavy singe for the day
B. C&J: 15 mins to find heavy singe for the day
C. FS: 10 mins to work to a single rep up to 90% for the day, then 2×3@85%; 2×2@70% w/3 sec pause at bottom
D) OHS: 2×3@83%; 2×2@70% w/2 sec pause at bottom
E. Run 800m
6 Rope Climbs (12′)
50 Burpees to a 25# Plate
6 Rope Climbs (12′)
1000m Row