November AOTM!!!

November AOTM!!!

November is here, the leaves are falling and so are the pounds and PR’s! As you are well aware, your diligence pays off with increases in strength and skill. YOU continuously test your mettle and grind through discomfort to finish your workouts. This inspiring environment is what makes choosing JUST two Athletes of the Month so difficult!

 

Jessica McClintock-Berardinelli has been a staple and plank member of the 0500 class for quite some time. Jessica made the choice to try something outside of her comfort zone and…knocked it out of the park! Jess isn’t what you’d call a “morning person”. All the more impressive to see this AOTM dedicate and commit to the task at hand! We’ve continuously seen her strike up conversations with new athletes, cheer them on and do her best to make them feel welcome. Jessica continues to impress us with her laser-like focus, push to improve and continued PR’s!!! Congratulations on representing our community as a November Athlete of the Month!!!!

 

Jessica McClintock-Berardinelli

Jessica McClintock-Berardinelli

Chip McClintock (no relation to Jess) tried out his first CrossFit session in May of this year. Once he had a taste of the “Kool Aid”…he was in! It didn’t take long for the coaches to see that Chip attacks every WOD with all he has! Chip’s raw strength and athletic background shine through each and every session. Chip has shown great character in working through some tweaks and old injury patterns that some of us “Silverbacks” acquire over time. He has never let any of the speed bumps become road blocks. Chip has an infectious smile and a will of iron. He would literally give you the shirt off of his back! Congrats on being November Athlete of the Month!!!! 

Chip McClintock

Chip McClintock

10/30/14…WOD

Warm up:TC

Skill/Strength:

  • Rope Climb Tech.
  • 6×1 Rope Climbs

WOD:

  • 60 DU
  • 50 AB-Mat sit-ups
  • 40 Wall balls 20/14
  • 30 Push -ups
  • 20 Front rack Lunges 95/65
  • 200′ plate push
  • 20 S2OH 95/65
  • 30 Burpees
  • 40 Wall balls
  • 50 AB-Mat sit -ups
  • 60 DU

25 MIN time CAP

10/28/14…WOD

Warm up:TC

Skill/Strength:

20 MINs to Complete

  • 4×3 High Hang Snatch (Work Tech. and Speed)
  • 4×2  Hang Snatch (Increase in weight)
  • 6×1 Full Snatch

WOD:

4 rounds

  • Row 20 CAL (Sprint)
  • Rest 90 Sec

Post WOD:

5×6 Good Mornings (Light Weight)

10/27/14…WOD

Warm up:TC

Skill/Strength:

  • 3 Squat Cleans every 90 sec for 6 Rounds

WOD:

“Luring # 8”—Retest of The Olympian

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movments:

  • Ground to Overhead (G2OH)
  • Bar Facing Burpees

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

 

Movement Details – Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

10/24/14…WOD

Warm Up:TC

Skill/Strength:

4 Rounds (Not for time For Quality)

  • 10 V-UPS
  • 20 SEC L-Sit Hold on Paralletts
  • 10 Supermans
  • 20 SEC plank hold Right side & 20 Sec Hold Left Side

WOD:

5 Rounds

  • Run 400m
  • 6 Deadlifts 245/165
  • 8 Burpee over Bar
  • 10 Pull-ups

24 MIN CAP

10/22/14…WOD

Warm up:TC

Skill/Strength:

  • Shoulder Mobility with Bands
  • Strict Press 6×2 @ 80-85% of 1RM

WOD:

“Lurong #7”

 

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

  • 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
  • 8 American KB Swings/Russian KB Swings
  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts

Movement Details – Men

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 70 lb KB
12 Sumo Deadlift High Pulls with 70 lb KB
Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift with 53 lb KB (No High Pull)
Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Movement Details – Women

Complete as many reps as possible in the following rep and movement sequence.

Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift High Pulls with 53 lb KB
Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)
Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 18 lb KB
12 Sumo Deadlift with 18 lb KB (No High Pull)
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