Sunday 150726

Save the Date Announcement:  Sunday, August 2nd—Brunch after class @ Liberty Tavern for those interested

Be sure to take time to warm up to the MetCon’s movements and weights.

MetCon*:
***45 minute cut-off***

21-15-9:
Deadlift (225/135)
Overhead Squat (135/95)

**Rest 5 Minutes, Then**

30-20-10:
Box Jump (24/20)
Sit-ups

**Rest 5 Minutes, Then**

3 RFT:
7 Shoulder to Overhead (185/125)
7 Chest-to-bar pull-up
7 Front Squat (185/125)
7 Chest-to-bar pull-up

Then, Run 800 meters (no rest after completing the 3 RFT)

* Scale as needed.  Overhead Squats should be heavy and need to be broken up into a few manageable sets.  Box Jumps: JUMP!  Don’t do step ups.  Shoulder to Overhead and Front Squats in last part should be heavy and close to unbroken; no more than two sets.  

Sunday 150719

Save the Date Announcement:  Sunday, August 2nd—Brunch after class @ Liberty Tavern for those interested

Strength:
Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)

MetCon:
“Hayden”

**30 minute time cap**
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Male:  125/155/185/225
Female:  80/100/120/145

Weights and tire should be heavy–rx’d tire is 3x body weight.  Scale as needed.  Post loads and times to comments.

 

Sunday 150712

Option 1:
Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Strict Press 5-5-5-5

WOD:
“Yoke Total”
This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores.  Many individuals prefer to wear their lifting belt when doing this.

Overhead Yoke Carry x 50′
Zercher Yoke Carry x 50′
Traditional Yoke Carry x 50′

Build up to a 1 RM in the order listed for each style carry.  No drops allowed.  Your score is the total weight of your 3 best carries.  Rest as needed between efforts and movements.

Option 2:  
“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry

Back Squat
Bench Press
Deadlift
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total.  Post each 1RM to comments.

 

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.

Sunday 150705

If you didn’t get a PCF Strongman t-shirt or tank (ladies cut), but you want one, let me know ASAP by end of day on Tuesday, 7/7.  My email is fahran[@]patriotcrossfit[.]com

Strength:
a.) Bench Press 5-5-5-5

b.) Establish a 1RM backwards sled drag x 50′
     50′ is redline to redline.

MetCon*:
Old Man Strength
10 RFT:
DB Farmers Carry AHAP (as heavy as possible) x 50′
Yoke Carry AHAP x 50′

*Scale as needed.  Each carry should be unbroken or close to it.

Post loads and times to comments.

Sunday 150628

Strength:

Strict Press 3-3-3-3

1-on-1 Skill Work:

Log Clean & Press

WOD:
“Death by Tire Flips”

Start a clock and flip a tire once. Rest the balance of the minute. At the start of the 2nd minute flip the tire twice. Rest the balance. On the 3rd minute flip the tire 3x. Continue this process until you can’t finish the set in 1 minute.

Recommended tire weight is 3x/2.5x body weight.

Post body weight, tire weight, rounds and reps to comments.

Sunday 150621

PCF Strongman Throwdown goes next Saturday, June 27th.  Find Details and Registration here.  Party/Potluck immediately following throwdown.  Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 2-2-2-2-2 (work up to your heaviest set of 2)

Skill Work:
Atlas Stones

MetCon:
“The Chief”
Max rounds in 3 minutes of:
3 Stones to Shoulder (93/73)
6 Push-ups from Stone
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Sunday 150614

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

WODStrongman version of the Filthy 50:
“Hybrid 50”
**60 minute time cap**

50 bench press @ body weight
50 squats @ body weight
50 deadlifts @ 1.5x body weight
50 push jerks @ body weight
50 hang power cleans @ body weight

You must complete the workout in this order and you cannot advance your station until you’ve completed all reps.  Scale by using a lighter weight &/or lowering reps to 30.  Weights should be challenging.  Post loads and times to comments.

Sunday 150607

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
a.)  200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3

b.)  Build up to a 1RM zercher yoke carry x 50′

MetCon:
For time, complete:
100 Calorie Row
5 deadlifts every 20 cals @ 315/205 pounds*
**15 minute cut-off**
* Scale as needed

Sunday 150531

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
Strict Press 5-5-5-5

1-on-1 Skill Work:
Keg Clean & Press

MetCon*:
3RFT:
200M Plate or Tire Run (45/25)
10 tire flips @ 3x/2.5x body weight or more
20 pushups from tire

Buy-in:  At any point during the WOD, perform a 150′ sled pull.  150′ is from the end of the building to the white arrow on the ground in the bank drive-through and back.

* Scale as needed.  I prefer wearing a long-sleeved t-shirt when doing tire flips.

Sunday 150524

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
Bench Press 5-5-5-5

Skill Work:
Sledgehammer strikes

MetCon*:
“The Dizzer”
30 minutes – Alternate movements every minute on the minute.

Yoke carry x 50′ AHAP (as heavy as possible)
Tire flips x 4 reps AHAP
Sledgehammer strikes x 15 reps (100% effort)

*Scale as needed