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For the week of November 6

Filed Under: .Tough Mud by admin — 15 Comments
November 3, 2011

WORKOUTS

Challenge WOD: Jack
AMRAP in 20 minutes of:
   10 Push press, 115/85 lb
   10 KB Swings, 1.5/1 pood
   10 Box jumps, 24” box

Beyond the Whiteboard mean: 9 rounds

 

WOD 2: Barbell Jungle (revised)
For time, all done with a barbell loaded at 75/55 lbs:
  10 Squat snatch
  25m Barbell overhead walk (longwise on gym between purple stripes)
  10 Overhead squat
  25m Barbell overhead walk
  10 Split jerk
  25m Barbell overhead walk
  10 Squat clean
  25m Barbell overhead walk
  10 Hang power clean
  25m Barbell overhead walk
  10 Sumo deadlift high-pull
  25m Barbell overhead walk

 

WOD 3: Sprints
10 rounds, each for time of:
   100 meter Sprint
   Rest 90 seconds

BtW mean: 3:14

 

STRENGTH

SWOD 1: CrossFit Total
  Back squat 1-1-1
  Shoulder press 1-1-1
  Deadlift 1-1-1
Post all lifts; score is the total of best of all three

Great article on how to do a CrossFit Total: library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

 

SWOD 2: Overhead Squat 5-5-5-5-5

 

GYMNASTICS

GWOD 1: Skill work
Pick a skill from the GWOD library and practice for 10 minutes

GWOD 2
3 rounds for quality of:
  10 ring straight arm press outs (or scaled press outs)
  10 dumbbell planche throughs
  10 strict toes to bar; no kip (if unable to do a strict toe to bar, do knees to elbows)
 
GWOD 3: Flexibility
Hold and accumulate middle split for 5 minutes


MOBILITY

MWOD 1:

MWOD 2:

MWOD 3:

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November goals

Filed Under: Inspiration by admin — 5 Comments
November 1, 2011

Attention Progress Monkeys and Lovers of Personal Betterment! Let’s give it a shot. Post your CrossFit goals for the month of November here!

  • Is there a PR you’ve been shooting for but just aren’t quite there?—a benchmark WOD, a lift, a max effort?
  • Is there a skill you’ve wanted to learn but just haven’t made it a priority?—double-unders, pistols, a muscle-up?
  • Do you have a deep-seated ambition to complete all the Altius Althetics programming this month?

Set a goal or three or five that will be challenging but achievable–and then turn around and cheer on your fellow Altius athletes. The prize for success is a big ol’ turkey dinner at the end of the month!

Actually, I’ll up the ante … I haven’t priced the t-shirts just yet (I’m thinking/hoping they’re around $25), but I’ll give a $5 discount to anyone who posts at least two goals and achieves them before December 1. No cheating with gutless goals. Onward!

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T-shirt design ideas

Filed Under: Community by admin — 6 Comments
October 29, 2011

Here’s an idea for a HQCF t-shirt … four possible designs for the front and two for the back.

Would something like this interest anyone? I would like to get a nice, high-quality shirt. So they might get a little pricey.

This idea is HWAC yellow and black on a blue or gray shirt. The picture, by the way, is the end of a kettlebell snatch. I just thought it was a cool dynamic image.

Everything is up for discussion—the name, the logo, the fonts, the colors. Give me your ideas.

 

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For the week of October 30

Filed Under: .Tough Mud by admin — 18 Comments
October 29, 2011

WORKOUTS

Challenge WOD: Tabata Fight Gone Bad
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
  Wall-ball shots, 20/12 lb ball, 10 ft target (Reps)
  Sumo deadlift high-pull, 75/55 lb (Reps)
  Box Jump, 20″ box (Reps)
  Push-press, 75/55 lb (Reps)
  Row (Calories)

There is no additional rest between exercises. Post total reps (or calories) for each exercise and overall total.

 

WOD 2: Squats
Warm up:
   20 Air Squats
   20 Front Squats with empty bar
   10 Front Squats, 135/95 lbs

Next, load the bar with 65% of your back squat 1RM and do as many back squats as possible. Rest as needed, then load the bar with 85% of your 1RM and complete 25 reps in as many sets as necessary. Post weights and reps/sets to comments.


WOD 3: KB snatch-Pull-ups
21-15-9 rep rounds of:
  LH kettlebell snatch, 1.5 pood/1 pood
  RH kettlebell snatch
  Pull-ups

BtW mean: 10:27


SKILL CHALLENGE: Max effort weighted dip (at dip station)
Green: 1/3x bodyweight; blue: 3/4x bodyweight; black: 1x bodyweight


STRENGTH

SWOD 1: 5 – 5 – 5 Deadlift
Weights for all these SWODs are 40%, 50% and 60% of 90% of your (Wendler) 1RM. The last set is not a plus one (+1) effort.

SWOD 2: 5 – 5 – 5 Backsquat

SWOD 3: 5 – 5 – 5 Shoulder Press

SWOD 4: 5 – 5 – 5 Bench Press


GYMNASTICS

GWOD 1: Swings
2 Rounds:
  20 forward leg swings right
  20 forward leg swings left
  20 backward leg swings right
  20 backward leg swings left

GWOD 2: Rolls
10 minutes forward and backward roll practice

GWOD 3 Handstands
For Quality:
  10 tripod tuck up to headstands
  10 forward roll to handstands
  Accumulate 5 minutes of handstand hold against the wall

 

MOBILITY

MWOD 1: Improving the bottom of the squat/clean/snatch

MWOD 2: Something to think about

MWOD 3: The tunnel concept

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The HQCF Community—A Whole Nother Level

Filed Under: Community by admin — 6 Comments
October 26, 2011

So—the Feast is over and we’re back in the swing of things. Let’s seize the opportunity to take our HQ CrossFit community to the next level. I (Mr. H) am putting out feelers for how we can do this in order to create more motivation and make the whole experience more rich and enjoyable. Any thoughts and ideas are welcome. Two possibilities I’ve considered:

• Set times during the week to do specific workouts. My preference: Sunday 9:30 a.m. to do the Challenge WOD; 6 a.m. powwow on Monday and Wednesday to do the other two WODs; and each session we could mix in some SWOD, GWOD and MWOD stuff to make it 45-60 minutes. If anyone else is interested, I’m willing to start next week. I’m sure other groups could also form at other times. Any suggestions? Even two or three people is more fun than one, but four to six would be even more delightful.

• Goals. We could post personal goals for each month and then cheer each other on. PR on a benchmark WOD, 1RM lift or max effort, being able to do pistols, consecutive double unders …

• Here’s a third idea—of a little different variety: What would you think some kind of incentive system where you get rewarded for doing all or more of the week’s work posted on altius? Ray K. and I talked a few months ago about the possibility of stars or titles (“Generalissimo Laskey,” “Speal”) or Starbucks gift cards or T-shirts or something if you complete a certain baseline of work over a certain period. Maybe a chart on the website where you can check stuff off, and when you finish, you receive a little digital celebratory snifter of ruby port. Maybe this is all too kindergarten. See what my wife has to put up with?

• Actually, the T-shirt idea is just cool in and of itself. What about a T-shirt design contest? Maybe we need to start by giving ourself a name that doesn’t make you go, “huh?”

My basic thought is, every time I’ve tasted something closer to a community experience, it has been terrific. It’s fun and motivating. I believe we have the interest … we just need coordination. Anyone who’s interested in participating to whatever degree, take a moment to post.

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For the week of October 23

Filed Under: .Tough Mud by admin — 9 Comments
October 22, 2011

WORKOUTS

Challenge WOD: Coe
10 RFT of:
  10 Thrusters, 95/65 lb
  10 Ring push-ups

Beyond the Whiteboard mean time: 19:26

 

WOD 2: AMRAP (mainsite 110926)
AMRAP in 15 minutes of:
  10 Wall ball shots, 20/12 lb ball
  10 Toes to bar
  10 Box jumps, 24″ box

BtW mean: 7.54 rounds

 

WOD 3: Tabata double-unders (mainsite 111007)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Post time for all eight sets.

 

STRENGTH

SWOD 1: 5 – 3 – 1+ Deadlift

SWOD 2: 5 – 3 – 1+ Back Squat

SWOD 3: 5 – 3 – 1+ Shoulder Press

SWOD 4: 5 – 3 – 1+ Bench Press

The weights for this are 75%, 85%, 95%, working off 90% of your (Wendler adjusted) 1RM. Remember, the last set is as many reps as possible until failure. Post the number of reps of your last set.

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