WOD / Blog

180519

Good luck to those Scorpion Competitors competing in the Fire & Ice competition at Wildfire!
Today we'll be working on:
8:00am Hang Clean Cycling - Technique Work
If you need extra work no your weightlifting technique, Coach Jason will be there to help you.
9:00am CrossFit - Team Hero Saturday's!
We got a fun take on a Hero WOD -- Team Double DT.

SugarWOD workout tracking app

We are doing a trial run with SugarWOD to see if everybody likes it, the member access code is available on the Facebook Scorpion CrossFit Members Group and also will be written on the whiteboard at the gym.

Download SugarWOD for free from the App Store into your smart device and you will be able to access all the WODs, input your results to the online leaderboard and also share them with friends and show love to your buddies with a sweet "fist-bump." You can also access the WOD on the SCF website by clicking the blue circle on the bottom right hand corner of the homepage.  

180517

Announcements:
Download SugarWOD for free from the App Store into your smart device and you will be able to access all the WODs, input your results to the online leaderboard and also share them with friends and show love to your buddies with a sweet "fist-bump." We are doing a trial run with SugarWOD to see if everybody likes it, the member access code is available on the Facebook Scorpion CrossFit Members Group and also will be written on the whiteboard at the gym. You can access the WOD on the SCF website by clicking the blue circle on the bottom right hand corner of the homepage.  

Thanks! -JT

For time:
30 Pistols 
60 Wall Balls 20/14
120 Double-Unders

Scaling Option #1:
30 Pistols to 20" box
60 Wall Balls 14/10
360 Single-Unders

Scaling Option #2;
30 Weighted Box Step-Ups (one leg at a time) 20" box/Light DBs
60 DB Thrusters (Light DBs; athletes should be able to do ~7-8 unbroken reps)
240 Single-Unders

180516

"Lynne"
5 Rounds for Reps:
Max Reps Bench Press @ BW
Max Reps Pull Ups

Scaling Note:
Athletes should choose an appropriate weight on the bench press 
and an appropriate scale for the pull-ups 
that allow the athlete to score 20 reps per round or more.

Scaling Option #1:
Bench Press 
Men: 3/4 BW
Women: 1/2 BW
Pull-Up Scale Choice should allow the
athlete to achieve between 6-10 reps/round.

Scaling Option #2:
Bench Press
Men: 1/2 BW
Women: 1/3 BW
Pull-Up Scale Choice should allow the
athlete to achieve between 6-10 reps/round.


180515

AMRAP 10:
10 Push Press 95/65
10 Front Rack Lunges 95/65

180514

After a good general warm-up and a specific warm-up, advanced athletes with 1-2 years experience, go ahead and build up to between 65-75% 1RM for your starting set of 3. Then increasing weight for 5 sets of 3, aiming to finish at around 80-85% 1RM for the last 1-2 sets at your top end. Deadlifts should be touch and go deadlift triples being careful about resetting the hips back to their original, lower set-up height. On each rep, the athlete's hips should start at a height equal distance between shoulder joint and knee joint. (The main point is to not to simply hinge forward and pull on the 2nd & 3rd reps.) 

Deadlift 3-3-3-3-3 reps 

Scaling Option #1:
Athletes with under 12 months training experience:
Should go for lighter weight and higher reps to get more comfortable and familiar with deadlift. 

Note: Rest approx. 20 seconds for every 1 second of work. 
(For example: 10 seconds of work we recommend 200 seconds of rest or 3:20-3:30 minutes between sets.) 

Photo below:
Andrey "The Giant" Malanichev
1140kg/2513lbs. - Powerlifting Total 

180513

For Quality Time:
1 Happy Mother's Day Hallmark Card
3 Huge Hugs for Mom
6 Kisses on Mom's cheek
12 Flowers for Mom on Mother's Day

180512

0800 Oly Class:
Snatch Technique Work

0900 CrossFit
Teams of two for time:
10 Wtd Step Ups (Right Leg Only)
10 Hang Snatch 155/105
10 Wtd Step Up (Left Leg Only)
10 Wall Ball 20/14
20 Wtd Step Ups (Right Leg Only)
20 Hang Snatch 135/95
20 Wtd Step Ups (Left Leg Only)
20 Wall Ball 20/14
40 Wtd Step Ups (Right Leg Only)
40 Hang Snatch 115/80
40 Wtd Step Ups (Left Leg Only)
40 Wall Ball 20/14

180511

AMRAP 30:
5 Strict HSPU
10 Cal Row
15 Burpees over Rower
20 KTE
25 DU

180510

3 RFT:
300m Run (1 lap)
15 Back Squats (BW)
30 KB Swings 53/35