Clean & Jerk Breakdown 135
* You can either do the WOD Rx'd or 65% of 1RM, whichever is less is preferred...
FIVE rounds for time of:
135/95# Deadlift, 15 reps
135/95# Hang Power Clean, 12 reps
135/95# Front Squat, 9 reps
135/95# Push Jerk, 6 reps
Wednesday, December 21, 2011
Tuesday, December 20, 2011
Tuesday 20DEC11
Clean and Jerk 1-1-1-1-1-1-1 reps
Then... A bonus workout may follow. Your participation is your choice!
Then... A bonus workout may follow. Your participation is your choice!
Monday, December 19, 2011
Monday 19DEC11
Move 5000
Move 5,000 lbs as fast as possible... Pick up to 3 Powerlifting movements and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Deadlift 1 x Weight
Clean 1 x Weight
Clean & Jerk|Press|PushPress 2 x Weight
Snatch 2 x Weight
Move 5,000 lbs as fast as possible... Pick up to 3 Powerlifting movements and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Deadlift 1 x Weight
Clean 1 x Weight
Clean & Jerk|Press|PushPress 2 x Weight
Snatch 2 x Weight
Sunday, December 18, 2011
Sunday 18DEC11
REST DAY!
Something to meditate on:
Post your thoughts in the comments...
Something to meditate on:
Once you've been hurt by someone, whether it be physical or emotional, after you practice the "event" of forgiving the individual; how do you process in the time after you forgave? It's not just forgiving and forgetting and moving on. You had your time and spirit invested in a person and it often feels like they've stolen something precious from you. What does it look like to process the moments and lifetime that follows the "event" of forgiving someone?
Post your thoughts in the comments...
Saturday, December 17, 2011
Thursday, December 15, 2011
Friday 16DEC11
We will be doing tackling the TOTAL from Wednesday's programming. I apologize for the scheduling conflicts.
Move 5,000 lbs as fast as possible...
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Move 5,000 lbs as fast as possible...
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Thursday 15DEC11
REST DAY!
"Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law." - Romans 13:8
"Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law." - Romans 13:8
Tuesday, December 13, 2011
Wednesday 14NOV11
Move 5,000 lbs as fast as possible...
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Pick 3 Powerlifting movement and come up with a weight and rep scheme that allows you to move a total of 5,000 lbs as fast as possible.
Sunday, December 11, 2011
Monday 12DEC11
We will repeat the Friday WOD as no one was interested in working out Friday evening.
10:00 AMRAP of:
6 Power Snatch 95/65#
10 Push-ups
10:00 AMRAP of:
6 Power Snatch 95/65#
10 Push-ups
Saturday, December 10, 2011
Friday, December 9, 2011
Thursday, December 8, 2011
Thursday 08NOV11
REST DAY!
Join several of us at the Devaney Center (UNL) at 4pm for Part 1 of the Men's Gymnastics Team Intrasquat competition. This is a great opportunity to learn more about gymnastics, enjoy some community with fellow CrossFitters, and see what the Nebraska Men's Team will be rocking this coming year of competition!
The intrasquat meet will be held in the Men's Gymnastics Training Gymnasium inside the Devaney Center.
Join several of us at the Devaney Center (UNL) at 4pm for Part 1 of the Men's Gymnastics Team Intrasquat competition. This is a great opportunity to learn more about gymnastics, enjoy some community with fellow CrossFitters, and see what the Nebraska Men's Team will be rocking this coming year of competition!
The intrasquat meet will be held in the Men's Gymnastics Training Gymnasium inside the Devaney Center.
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Tuesday 06NOV11
3 Rounds for time:
15 Wall Sprints (10m x 15)
15 Pushups
15 KB Swings, 55#/35#
15 Toes-2-Bar
15 Wall Sprints (10m x 15)
15 Pushups
15 KB Swings, 55#/35#
15 Toes-2-Bar
Monday, December 5, 2011
Monday 05NOV11
My friends at CrossFit Lincoln are doing this WOD today, so I thought I would share the love.
The WOD today is in honor of "Jeremy"
The story behind the WOD:
In young Jeremy's honor the following workout will be known from here on as "Jeremy."
Three rounds for time:
21-15-9 reps:
Overhead squats, 95#/65#
Burpees
The WOD today is in honor of "Jeremy"
The story behind the WOD:
Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th. To Jeremy's parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.
In young Jeremy's honor the following workout will be known from here on as "Jeremy."
Three rounds for time:
21-15-9 reps:
Overhead squats, 95#/65#
Burpees
Sunday, December 4, 2011
Sunday 04NOV11
REST DAY!
Enjoy it. Do something fun... Like staying inside where it's warm and watch a movie and lounge around in your PJ's. And enjoy the beautiful snow outside!
Enjoy it. Do something fun... Like staying inside where it's warm and watch a movie and lounge around in your PJ's. And enjoy the beautiful snow outside!
Tuesday, November 29, 2011
Tuesday 29NOV11
Strength Day!
Clean to Overhead Squat 7x1
1-1-1-1-1-1-1
Depending on the time allowance remaining, we might concoct a short AMRAP...
Be prepared for the known and unknowable--ALWAYS!
Clean to Overhead Squat 7x1
1-1-1-1-1-1-1
Depending on the time allowance remaining, we might concoct a short AMRAP...
Be prepared for the known and unknowable--ALWAYS!
Monday, November 28, 2011
Monday 28NOV11
For time:
100m Walking Lunge/400m Run
50 KB swings 55/35#
100m Walking Lunge/400m Run
50 Hand-release pushups
100m Walking Lunge/400m Run
50 Thrusters 75/55#
100m Walking Lunge/400m Run
50 Squats
100m Walking Lunge/400m Run
50 KB swings 55/35#
100m Walking Lunge/400m Run
50 Hand-release pushups
100m Walking Lunge/400m Run
50 Thrusters 75/55#
100m Walking Lunge/400m Run
50 Squats
Saturday, November 26, 2011
Sunday 27NOV11
REST DAY!!!
Enjoy it. Go for a long walk. Remember, low intensity exercise burns more fat during the workout than high intensity. The paradigm in high intensity training is that you train your body to do more fat burning during rest.
Enjoy it. Go for a long walk. Remember, low intensity exercise burns more fat during the workout than high intensity. The paradigm in high intensity training is that you train your body to do more fat burning during rest.
CrossFit empowers women!
It's not just empowering to women, but anyone who has given up on getting healthy and fit. No matter where you are fitness-wise, CrossFit can make you better. CrossFit can make you better at your sport; better at your daily activities; better at life.
CrossFit Empowers Women
Friday, November 25, 2011
Saturday 26NOV11
Box is CLOSED!
Coach Jake might attend the Team WOD (9am) or the early WOD (8am) at CrossFit Lincoln. If you're interested in joining him, contact him and find out what his plans are.
Coach Jake might attend the Team WOD (9am) or the early WOD (8am) at CrossFit Lincoln. If you're interested in joining him, contact him and find out what his plans are.
Thursday, November 24, 2011
Black Friday 25NOV11
REST DAY!
This is actually the day I'm celebrating my Thanksgiving with my dad and brother. We'll be dining on Red Lobster tonight and then hitting up a movie. I'm hoping we see the Muppets, but I doubt that'll fly over with my dad and bro.
Enjoy your extended weekend!
AT HOME WOD:
300 AIR SQUATS for time... 3-2-1-GO!!!
This is actually the day I'm celebrating my Thanksgiving with my dad and brother. We'll be dining on Red Lobster tonight and then hitting up a movie. I'm hoping we see the Muppets, but I doubt that'll fly over with my dad and bro.
Enjoy your extended weekend!
AT HOME WOD:
300 AIR SQUATS for time... 3-2-1-GO!!!
Wednesday, November 23, 2011
Thanksgiving! 24NOV11
HAPPY THANKSGIVING!
REST DAY!
Enjoy your holiday with family and friends. When you get back, let us know if you stayed true to your diet, or if you threw caution to the wind and ate everything in sight.
REST DAY!
Enjoy your holiday with family and friends. When you get back, let us know if you stayed true to your diet, or if you threw caution to the wind and ate everything in sight.
Wednesday 23NOV11
We will tackle yesterday's WOD today as no one attempted it yesterday...
For time:
100m Walking Lunge
50 KB swings 55/35#
100m Walking Lunge
50 Hand-release pushups
100m Walking Lunge
50 Thrusters 75/55#
100m Walking Lunge
50 Squats
For time:
100m Walking Lunge
50 KB swings 55/35#
100m Walking Lunge
50 Hand-release pushups
100m Walking Lunge
50 Thrusters 75/55#
100m Walking Lunge
50 Squats
Monday, November 21, 2011
Tuesday 22NOV11
For time:
100m Walking Lunge
50 KB swings 55/35#
100m Walking Lunge
50 Hand-release pushups
100m Walking Lunge
50 Thrusters 75/55#
100m Walking Lunge
50 Squats
100m Walking Lunge
50 KB swings 55/35#
100m Walking Lunge
50 Hand-release pushups
100m Walking Lunge
50 Thrusters 75/55#
100m Walking Lunge
50 Squats
Sunday, November 20, 2011
Monday 21NOV11
12:00 AMRAP of:
8 Deadlifts 115/95/65#
6 Hang Cleans 115/95/65#
4 Push Press 115/95/65#
8 Deadlifts 115/95/65#
6 Hang Cleans 115/95/65#
4 Push Press 115/95/65#
Saturday, November 19, 2011
Friday, November 18, 2011
Friday 18NOV11
Fitness Test!
You'll have several options to choose from to test how much you've improved fitness-wise!
Good luck.
You'll have several options to choose from to test how much you've improved fitness-wise!
Good luck.
Thursday, November 17, 2011
Wednesday, November 16, 2011
Wednesday 16NOV11
Clean 7x1
1-1-1-1-1-1-1
Rest 5-10 mins, Then...
15-12-9-6-3 reps for time of:
Deadlift, 175/145 pounds
Plank Push ups (feet on wall)
Vertical Jumps (12" or greater)
1-1-1-1-1-1-1
Rest 5-10 mins, Then...
15-12-9-6-3 reps for time of:
Deadlift, 175/145 pounds
Plank Push ups (feet on wall)
Vertical Jumps (12" or greater)
Monday, November 14, 2011
Tuesday 15NOV11
Death by Burpees
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
Yoga, 730pm
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
Yoga, 730pm
Sunday, November 13, 2011
Monday 14NOV11
No one came in on Friday because of the beautiful weather, but that doesn't mean you're all escaping Friday's WOD...
First...
Dynamic Effort (DE) Barbell Rows 2 x 12 on 0:45
-use 65% 1RM weight
For time:
400m Overhead Carry 100/75#
50 Cross-over Pistols
50 Single-arm KB Press 55/35#
First...
Dynamic Effort (DE) Barbell Rows 2 x 12 on 0:45
-use 65% 1RM weight
For time:
400m Overhead Carry 100/75#
50 Cross-over Pistols
50 Single-arm KB Press 55/35#
Sunday 13NOV11
REST DAY!
The OBS will have odd hours this week due to Coach Jake starting his new career at Novartis. His training schedule for Novartis will likely be 1230pm to 630pm. It's still not clear if he'll start Monday or Tuesday. He'll know Monday morning.
Stay tuned for updates...
The OBS will have odd hours this week due to Coach Jake starting his new career at Novartis. His training schedule for Novartis will likely be 1230pm to 630pm. It's still not clear if he'll start Monday or Tuesday. He'll know Monday morning.
Stay tuned for updates...
Friday, November 11, 2011
Saturday 12NOV11
REST DAY!
Due to the early Nebraska football game (and zero attendance scheduled), the box will be closed...
You can join Coach Jake and a host of others for the game (Nebraska vs Penn State). They'll be just down the street at 501 Bar & Grill, which is located at 501 West A Street here in Lincoln.
Enjoy the extra REST DAY, and GO B1G RED!!!
Due to the early Nebraska football game (and zero attendance scheduled), the box will be closed...
You can join Coach Jake and a host of others for the game (Nebraska vs Penn State). They'll be just down the street at 501 Bar & Grill, which is located at 501 West A Street here in Lincoln.
Enjoy the extra REST DAY, and GO B1G RED!!!
Thursday, November 10, 2011
Friday 111111
Happy Veteran's Day!
Thank you to all who have served and all of you who are currently serving. We greatly appreciate you here at The Olympic Body Shop!
Today's WOD...
For time:
400m Overhead Carry 100/75#
50 Cross-over Pistols
50 Single-arm KB Press 55/35#
Thank you to all who have served and all of you who are currently serving. We greatly appreciate you here at The Olympic Body Shop!
Today's WOD...
For time:
400m Overhead Carry 100/75#
50 Cross-over Pistols
50 Single-arm KB Press 55/35#
Wednesday, November 9, 2011
Wednesday 09NOV11
4 Rounds for time of:
30 KB Sumo DL HP 2/1.5pd
30 Tuck Jumps
30 KB Swings, 1.5/1 pd
30 KB Sumo DL HP 2/1.5pd
30 Tuck Jumps
30 KB Swings, 1.5/1 pd
Tuesday, November 8, 2011
Tuesday 08NOV11
For time:
21 Hang Squat Clean Thrusters 95/65#
100 Double Unders
21 Hang Squat Clean Thrusters
100 Double Unders*
10:00 time cap. 10 burpee penalty for every 1:00 over.
*100 Double Unders can be scaled to 300 Singles
21 Hang Squat Clean Thrusters 95/65#
100 Double Unders
21 Hang Squat Clean Thrusters
100 Double Unders*
10:00 time cap. 10 burpee penalty for every 1:00 over.
*100 Double Unders can be scaled to 300 Singles
Monday, November 7, 2011
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