6 Week Olympic Lifting Position/ Technique and Squat Cycle to Start March 2nd

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Ready to improve your lift performance technique in your Olympic lifts and squats? Our next lifting cycle will be a 6 Week Olympic Lifting Postion/Technique and Squat Cycle.

Coaches will be instructing on improving Olympic lifting performance and technique through position and movement drills along with a front and back squat cycle that is designed to increase leg strength and work capacity.

We will be performing a variety of movements including snatch and clean and jerk complexes, jerk dip squats, pause squats, jump back squats, snatch and clean and jerk segment pulls, stiff leg dead lift, snatch push press to overhead squat and snatch balance. On the last day of the cycle we will finish with the CrossFit Total.

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For current CrossFit RAZE members, this upcoming 6 week lifting cycle will be included in your daily CrossFit classes at CrossFit RAZE and you will find the programming daily in your Wodify account.

Not a current RAZE member and interested in getting in on this next lifting cycle? Text Bobbie at 333-8000 for more information.

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

WOD is Now Posted in Wodify

Please refer to your Wodify account for the daily WOD, results and announcements. We will be transitioning to the Wodify system over the next few weeks and will no longer post the WOD here on the blog. If you did not receive a log-in email check your email spam box.

WOD Wednesday 2/25/15

This Friday night and every Friday night during the Open (which will be the next 5 Friday nights) we will be judging the Open WODs as a group and will have an after party!! Bring a Paleo dish to share and BYOB!! Bring in your friends and family to cheer you on and hang with us after!! If you are not signed up for the Open yet get on it… games.crossfit.com!!

Skill: Double unders
-We will be working on double unders the first half of class. The coaches will help make sure your rope is set up correctly and maybe we can try some adjusting to it if you are having trouble finding the correct rope height. If you have double unders have a coach help you correct your technique for best efficiency and then accumulate 350 double unders during the skill time.

WOD:

WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

WOD Tuesday 2/24/15

Today’s skill will be Oly and Deadlift set up progressions. Please make sure to watch this video before class:Differences in the Deadlift and Oly Set ups with Fu and Burdick

WOD:

CrossFit Games Open WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

WOD Monday 2/23/15

Notices, Reminders, Important Stuff:

1. This is the last Week of our Caveman Challenge. TODAY Weigh-in’s and measurement must be done with Bobbie or Karen to be eligible for the Caveman Liftstyle prize. You can still participate in the Caveman Challenge even if you do not compete for the Caveman Lifestyle prize.

2. I need everyone, YES EVERYONE, at RAZE to get signed up for The CrossFit Games Open! You will really miss out if you don’t. Those of you who have done it in the past chime in here to let everyone know they won’t regret sigining up whatever fitness level they are.

3. Sunday March 1st we are having a Handstand Push-up and Kipping Pull-up Clinic from 11:30-1 being taught by Katie Barden. Katie grew up as a gymnast and taught for many years and is an excellent coach. We will be covering correct body alignment, overcoming upside fears, kicking up to handstand and progression for handstand push ups. We willl also will work on the rhythm and hollow body position required for the kipping pull up.

4. Saturday March 14th starting at 11am-3pm will be our Caveman Challenge Throwdown! All our CrossFit RAZE Caveman Challenge participants will get to compete in a throwdown to test their new fitness!! We will plan a carry-in and BYOB gathering and all your friends, family and the public is invited to come cheer you on!! Every Caveman will be guaranteed two WODs with the top three RX’d and Scaled Cavemen going into a 3rd WOD!! All the caveman who show up to participate will be put into a drawing to win a $100 in RAZE merchandise and paleo goodies!! Karen Walton and I will also participate in a head-to-head Coach Throwdown WOD so you can start placing bets! Make sure to let all your family and friends know so they can come out and support you and have some RAZE throwdown fun with us!! I am also looking for anyone who is not a Caveman Challenge athlete to volunteer to judge so LMK if you are available.

It is Skills Week!! Yay!! Time to take a break from the lifting and focus on some specific skills all week during the first half of class. Today is rope climbing! The first half of class we will focus on progressions for rope climbs and the second half of class we will be doing the events from the CrossFit Games Open 14!! Yep, that means DU’s again!!

WOD:
CrossFit Games 14.1
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

Oly/WOD Make-up Day & Free Community Workout

1:00-1:30 Free Community WOD
This class is open to everyone! It’s free for anyone who wants to come in and get in a workout. Come every Sunday for as long as you like! All ages, all fitness levels!!

1:30-2:30 WOD:
All classes today will be Open Gym format for members to make up their Olympic Lifts and/or Chipper WOD. If you have all of your work done feel free to use the time for Open Gym.

Notices, Reminders, Important Stuff:

1. This is the last Week of our Caveman Challenge. Final Weigh-in’s and measurement must be done with Bobbie or Karen this Friday, Saturday, Sunday or at the latest Monday February 23rd. Make sure to contact your accountability partner this week to help them finish strong!!

2. I need everyone, YES EVERYONE, at RAZE to get signed up for The CrossFit Games Open! You will really miss out if you don’t. Those of you who have done it in the past chime in here to let everyone know they won’t regret sigining up whatever fitness level they are.

3. Sunday March 1st we are having a Handstand Push-up and Kipping Pull-up Clinic from 11:30-1 being taught by Katie Barden. Katie grew up as a gymnast and taught for many years and is an excellent coach. We will be covering correct body alignment, overcoming upside fears, kicking up to handstand and progression for handstand push ups. We willl also will work on the rhythm and hollow body position required for the kipping pull up.

4. Saturday March 14th starting at 11am-3pm will be our Caveman Challenge Throwdown! All our CrossFit RAZE Caveman Challenge participants will get to compete in a throwdown to test their new fitness!! We will plan a carry-in and BYOB gathering and all your friends, family and the public is invited to come cheer you on!! Every Caveman will be guaranteed two WODs with the top three RX’d and Scaled Cavemen going into a 3rd WOD!! All the caveman who show up to participate will be put into a drawing to win a $100 in RAZE merchandise and paleo goodies!! Karen Walton and I will also participate in a head-to-head Coach Throwdown WOD so you can start placing bets! Make sure to let all your family and friends know so they can come out and support you and have some RAZE throwdown fun with us!! I am also looking for anyone who is not a Caveman Challenge athlete to volunteer to judge so LMK if you are available.

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

WOD Saturday 2/21/15

We have finished our 6 week Olympic Lifting cycle. Nice job to everyone on all the improvements and PR’s! This upcoming week we will take a week off of having a strength session and focus on skill work such as rope climbing, Oly lifts set-up, pull-up’s, double unders and handstand holds and walks. Then the following week we will start another 6 week strength cycle that will incorporate approxmately 70% Oly lifts and 30% power lifts. We will still be having a WOD the second half of class during our skill work week so don’t think you’ll be getting out of burpees!

For time:
100 double-unders
115/75-lb. front squats, 21 reps
115/75-lb. push presses, 21 reps
100 double-unders
115/75-lb. front squats, 15 reps
115/75-lb. push presses, 15 reps
100 double-unders
115/75-lb. front squats, 9 reps
115/75-lb. push presses, 9 reps

-Then Optional BEAST MODE-
*no weight progressions allowed for BEAST MODE

rest 5 minuts and set up weights for:

Complete as many reps as possible in 10 minutes of:
135/95-lb. snatches, 10 reps
155/105-lb. snatches, 10 reps
185/125-lb. snatches, 10 reps
205/140-lb. snatches, 10 reps
225/155-lb. snatches, 10 reps
245/165-lb. snatches, max reps

Oly & WOD Make-up Day Friday 2/20/15

Time to get signed-up for the Open! No excuses this year since there is an RX and Scaled division!! I expect everyone to enter this year!! Yes, even all our new peeps… you can do this!!

WOD:
All classes today will be an Open format for members to make up their Olympic Lifts and/or WOD/s missed this week. If you have all of your work done feel free to use the time for Open Gym. If you missed one of your Oly lifts this week come prepared with your missed workout in hand so the coach can instruct you on the movement standards and help you set up for the WOD after your lifts.

Class sessions today are 6:30am, 9am and 5:30pm

CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

WOD Thursday 2/19/15

Notices, Reminders, Important Stuff:

1. This is the last Week of our Caveman Challenge. Final Weigh-in’s and measurement must be done with Bobbie or Karen this Friday, Saturday, Sunday or at the latest Monday February 23rd. Make sure to contact your accountability partner this week to help them finish strong!!

2. I need everyone, YES EVERYONE, at RAZE to get signed up for The CrossFit Games Open! You will really miss out if you don’t. Those of you who have done it in the past chime in here to let everyone know they won’t regret sigining up whatever fitness level they are.

3. Sunday March 1st we are having a Handstand Push-up and Kipping Pull-up Clinic from 11:30-1 being taught by Katie Barden. Katie grew up as a gymnast and taught for many years and is an excellent coach. We will be covering correct body alignment, overcoming upside fears, kicking up to handstand and progression for handstand push ups. We willl also will work on the rhythm and hollow body position required for the kipping pull up.

4. Saturday March 14th starting at 11pm-3pm will be our Caveman Challenge Throwdown! All our CrossFit RAZE Caveman Challenge participants will get to compete in a throwdown to test their new fitness!! We will plan a carry-in and BYOB gathering and all your friends, family and the public is invited to come cheer you on!! Every Caveman will be guaranteed two WODs with the top three RX’d and Scaled Cavemen going into a 3rd WOD!! All the caveman who show up to participate will be put into a drawing to win a $100 in RAZE merchandise and paleo goodies!! Karen Walton and I will also participate in a head-to-head Coach Throwdown WOD so you can start placing bets! Make sure to let all your family and friends know so they can come out and support you and have some RAZE throwdown fun with us!! I am also looking for anyone who is not a Caveman Challenge athlete to volunteer to judge so LMK if you are available.

Olympic Program Week 6/Day 4:
-all are squat snatch/squat clean/split jerk unless otherwise stated

LV1
setsxreps
Power clean + clean 2-2-2
Split jerk 3-3-3-3

LV2
setsXreps
Power clean + clean 50%x2
-60%x3, 70%x2 (% of your squat clean)
Split jerk 80% 2×2, 85% 2×2

Mobility:
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WOD for time:

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CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes

WOD Wednesday 2/18/15

This is the last Week of our Caveman Challenge. Final Weigh-in’s and measurement must be done with Bobbie or Karen this Friday, Saturday, Sunday or at the latest Monday February 23rd. Make sure to contact your accountability partner this week to help them finish strong!!

bench

Olympic Program Week 6/Day 3:
-all are squat snatch/squat clean/split jerk unless otherwise stated
-Power snatch + snatch: For one rep do a power snatch and then after, at the same weight, do a full squat snatch. You may take up to 10 seconds to set up correctly for your squat snatch and again, up to ten seconds to set up for your next rep of Power snatch + squat snatch.

LV1
setsxreps
Power snatch + snatch 2-2-2
Back squat 10 rep max

LV2
setsXreps
Power snatch + snatch 50%x2
-60%x3, 70%x2 (% of your squat snatch)
Back squat 81% 2×5
-follow each set with 3 box jumps

Mobility:
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WOD for time:

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CrossFit RAZE Training Hours
CrossFit RAZE: Proudly Serving Elkhart, Goshen and Michiana Area Athletes