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Some fun from our crew today mixed with today’s CrossFit.com…tomorrow will be rest.

 

Vivendi Lab. Week 18. Wednesday.

 

3 Rounds

20 Push Press 155/105

2 Rope Climbs 

 

Rest 10-15 Min

 

4 Rounds for Time

50 Foot Overhead Walking Lunge 135/95

25 GHD Sit Ups

 

Notes:

These push press should be manageable but you should most likely have to break them up.

 

Scale GHD Sit Ups to 15 Per round if you are new.

 

Overhead Lunge should be with whatever you would use for Grace if you were looking to go sub 7 minutes.

 

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Some good stuff from HQ…since they know what the upcoming Open workout will be….and we don’t.

 

Vivendi Lab. Week 18. Tuesday.

 

Deadlift 

5-5-5-5-5

 

5 Rounds for Time

100 Foot HS Walk

30 Pistols (alternating)

 

7 Min EMOM

10 Chest to Bar Pull Ups

 

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So…hopefully by now you have logged your 15.1 and 15.1A scores and are ready for what we do on Mondays.  Stay off the damn leaderboard….what’s done is done.  Only one way to get fitter…get back to work!

 

Vivendi Lab. Week 18. Monday.

 

For Time:

75 Pull Ups

75 Push Ups

75 Front Squats 75/55

75 Hang Power Cleans 75/55

75 Push Press 75/55

75 GHD Sit Ups

75 Double Unders

 

Rest 7 Min

 

3 Rounds for Time

Run 400

20 Box Jumps 24/20

3 Rope Climbs

 

Rest 7 Min

 

For Time:

20 Snatches (any type) 165/110

 

Notes:

 

Use a band or ring rows for pull ups, not jumpers.

Go to your knees if you need to, in order to keep moving on the push ups.

Hang Power Clean weight scale 55/35.  Same for Push Press.

Scale GHD number if they are new to you.  25 or 50 and only go to parallel. 

Count double under attempts.

 

Scale # of rope climbs if necessary to keep moving.

 

Snatch weight should be no more than 80% of your 1 rep max snatch.

2 Responses to “Monday.A”

  1. Dewey

    Wow that was horrible. After the first one I was in a fog. 40:08,23:48,11:12 scaled snatch to 140=80%.

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I know people are doing 15.1 and 15.1A throughout the weekend and some are repeating for sure.  So, just an option for a little weekend “stroll” if you already got it done!

 

Team NorCal had a great time with the Open WOD yesterday.  For some reason, it made it so much more fun to have the 2 elements.  Good Luck!

 

Vivendi Lab. Week 17. Saturday.

 

EMOM 9 Min

Full Snatch 

3 Min at  70%

3 Min at 75%

3 Min at 80%

 

Walk/Jog 5k while pulling a sled plus 90/50

 

 

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Since you are ALLL signed up for the Open…I know you are gonna want to rest and be ready for the workout tomorrow!

 

Make sure to check out the announcement of 15.1 along with the first 2 athletes to battle it out on games.crossfit.com tonight at 5pm PST.

 

Vivendi Lab. Week 17. Thursday.

 

Rest or Make Up

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Figure the best place to get a workout this close to the Open announcement is from the source itself.  Here’s some fun from CrossFit.com.

 

Vivendi Lab. Week 17. Wednesday.

 

4 Rounds for Time

10 Sumo Deadlift High Pull 95/65

10 Push Press 95/65

20 Back Squat 95/65

 

5 Rounds not for Time

10 Strict HSPU

3 Rope Climbs

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First Open of 2015 workout will be announced in TWO DAYS!!

 

You ready??

 

Vivendi Lab. Week 17. Tuesday.

 

Hang Snatch + 2 Overhead Squats

7 sets

Work up to as heavy as possible

 

Linda

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift 1.5x bodyweight

Bench Press 1x bodyweight

Clean .75x bodyweight

 

Not for time:

30 Strict Handstand Push Ups

 

Notes:

This workout can take quite a long time…for women it’s usually the bench.  If you CAN do it…go for it.  If not scale, but keep it to some challenging weights.  Fast times are around 12-13 min, but this workout has been known to take athletes 40 min.  Try to pick loads that will put you in the 20-30 min range.

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So…the Open is this week…but Monday Monster Mash is still posted.

 

 

Vivendi Lab. Week 17. Monday.

 

3 Rounds for Time:

9 Squat Cleans 115/75

15 Push Press 115/75

 

Rest 7 Minutes

 

Every 2 Min for 20 Min

20 Air Squats

Row Calories 20/15

 

Rest 7 Minutes

 

5 Rounds for Time

12 Strict Ring Dips

12 Strict Pull Ups

2 Responses to “Open Mash”

  1. Dewey

    11:22,16:48,12:53. Those pull ups after yesterday’s adventure really helped turn on the suck

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  2. Perry

    Severe scaling all around, but 9:13 for the 1st piece with a 95 pound bar, the 2nd had to cut it down to 10 minutes, and the 3rd was 6:45 with dips on a bench and ring rows. Worked out by myself, but had a blast! Thanks!

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