RACE TO THE END

Work
5 GTO @ 155
3 Rounds of Cindy
5 GTO @ 155
3 Rounds of
     5 Strict Pullups
     10 Clapping Pushups
     15 Squat Jumps
5 GTO @ 155
3 Rounds of
     5 Weighted Pullups
     10 Weighted Burpees
     15 Weighted Squat Jumps
5 GTO @ 155

Post time to comments.

WINTER GAMES INFO #3 / WHY & EVENTS

The Shop Games have grown each time we've put them on. The upcoming winter games will see us reach close to 30 participants where as the summer games of 09 was done in a park with only 5 people. Each competition has yielded a slightly different "feel" than the previous one. What we've come to realize is that it's not as much of a competition against others as it is a competition with yourself and what's possible. Sure, there will be a portion of the group who finishes all events rx and each of those participants will fall into a finishing order but we encourage you to remember that regardless of whether or not you scale, the real competition lies within. How fast can you go?, how hard can you push?, and how will your body react to 3 demanding sets of work in a single day? The success of The Shop Games is a direct result of the effort you put forth, the camaraderie and friendship of like minded people, and everyone getting a killer workout. So, remember, regardless of what your reasons are for coming be sure to keep an open mind and have fun. That's what it's all about. beyond that... "it's only working out, it's all it ever was"


EVENT #1 - FULL SPEED OVERHEAD -

3 rounds for time of:

500m row
15 ohs @ 95/65
15 box jumps @ 24/20

there will be a 15 minute cap for this event.
the primary score is time. however, if you do not complete all three rounds within the time limit and use the prescribed weight, your score is your total work completed and will be compared to others that went rx but didn't finish.

EVENT #2 - RISK CALCULATOR -

max pounds lifted for each of the following lifts:

deadlift
squat clean
ground to overhead

3 minutes per lift with 1 minute recovery in between.
choose your own load and accumulate as many total pounds per lift using one bar. there will be one minute rest between lifts in which the weight can be changed.
score is the total pounds lifted between the three lifts.

EVENT #3 - THE SANDBAG CHIPPER -

40m sandbag carry @ 80/60
50 wall ball @ 20/14
80m sandbag carry @ 80/60
40 burpees
120m sandbag carry
30 kettlebell swings @ 70/53
160m sandbag carry
20 deadlift @ 275/185
200m sandbag carry

work to be completed from top to bottom. sandbag may be carried however and will be done shuttle style in 20m increments.
score is total time

thanks again to Chris Russell of cfjax for helping with the events.
post any questions or concerns on the events to comments

Bodyweight and Bell

Work
Bodyweight and Bell - From InsularGym

Basic 5/55

The Shop 2011

10-1 of the following

Deadlift @ 225

Dips (ring or stationary)

Front Squat @ 135

Burpee Box Jumps @ 24"

Push Press @ 135

Set clock for 30 minutes. After the above work is completed, do double unders for the remainder of time.

Score is total double unders.

Back Swing

5614. Only about 43.86 times better than 128...just sayin'.

Warmup

PVC Drills

Leg Blaster x 10

Shuttle Sprints

Work
40 KB Swings @ 53

them,
21-15-9
Back Squats @ 135
ABMAT Situps

then,
40 Ball Slams @ 30#

For Time

WHAT IS CROSSFIT? / WINTER GAMES INFO #2

How do you talk to your friends about CrossFit?

Read Here.

The Winter Games are just over 3 weeks away and there are still a few slots available. If you're considering signing up and haven't now is the time. just send an email to theshoptopeka@hotmail.com with your name and shirt size. If you've already signed up please send in your shirt size asap so that we can get the order in and receive them before the 15th.

Taco Hell

Inspiration hits in the most fitting places.


Work
25 Curtis P's @ 135
Do 10,20,30... Double Unders after each 5 reps

Just another Saturday at The Shop

TRAIL RUN/ACTIVE REST

Its suppose to be decent out today try to get out and hit the trails. Get out and enjoy it because we all know it isn't going to last much longer.

DRAGON ASS

WORK
400m run at 200m complete 15 burpees
20 185# DL
15 pullups
10 ring dips
400m run w/15 burpees
20 135# HPC
15 pullups
10 ring dips
400m run w/15 burpees
20 95# OHS
15 pullups
10 ring dips
400m run w/15 burpees

Squat Therapy

Some early arm pull, but in their defense, the pics were the last reps at the end of the workout.

Is it better to have some technical inefficiency and maintain intensity or have perfect form and sacrifice intensity?

In 5 min. complete:

40 Double Rope Slams

2 Sled Pulls @ 160

250m Row

Max Back Squats @ 135

--Rest 2--

3 Rounds

Post # of back squats completed per round.

15's

Warmup
PVC Pass Thrus x 10
PVC Shrugs x 10
Medicine Ball Cleans x 10
Leg Blaster (10's)

Work
200m Run
10 Squat Cleans @ 165
200m Farmer Carry 70/53
10 Front Squat @ 165
200m Run
10 Power Cleans @ 165
200m Farmer Carry 70/53
10 Push Press/Jerk @ 135
200m Run
10 SDLHP @ 135
200m Farmer Carry 70/53
10 Thrusters @ 135
200m Run

Compare to 042110

Post time to comments.

WINTER GAMES INFO #1

The Shop Winter Games are only a month away. Saturday January 15th is approaching fast and in an effort to help you be prepared we will be posting information on the games each Thursday between now and then. Below you will find the tentative format for the day.

Saturday's schedule:
7:30 Early Arrival
8am - Check in / Announcements
9am - Event #1
11pm - Event #2
1pm - Event #3
Post games get together following final event (food and beverages)

Events and programming are being done by Chris @ CFJax. He will send the events one week prior to the games.

Post any work completed, along with any questions or concerns related to the winter games, to comments

Countdown

Skill/Focus: 10 min limit
Med Ball Clean

PVC Power Snatch

Power Snatch 2-2-2-2-2

Work
AMRAP 5
4 Deadlift @ 225/115
8 Lateral Burpees (Jump and clap over deadlift bar)
--REST 2--
AMRAP 5
4 SDLHP @ 135/65
8 Pushups
--REST 2--
AMRAP 5
4 HPC @ 135/65
8 Box Jumps @ 30"

Birthday WOD

Happy Birthday Becca!!

Warmup

Leg Blaster (10 squats, 10 Lunges, 10 Striders, 10 Jumping Squats)

Pushups x 10

PVC Pass Thrus

Work

5 Min Max Sandbag C&J (40#/80#)

-Rest 2 min-

FGB Style*

OH Plate Lunges (15/45)

Row (cal)

Double Unders

Wall Ball

Situps

Rest

Immediately following 1 min rest of final round do
32 Burpees AFAP

*1 min @ ea station, 3 rounds

Score is total reps/cal accumulated

Post score to comments

ACID REIGN

Warmup
PVC Pass Thrus
Burgener Drill
Leg Blaster
Run x 300

Work
ACID REIGN - from 324
"Random precision measured out in 324ml doses. The acidic properties of incessant work reign over mind and body. Non-stop top to bottom work; it’s the experienced athletes that triumph over the chipper format, those who keep moving, thriving in the distress of a laborious pace, inviting the pain of constant exertion, and warding off rest like a gypsy curse. It requires fitness and practice, but locate your internal throttle control, marginalize breaks, and watch the clock stop."

95# ohs x 30
push-ups x 50
135# sdlhp x 20
24kg american kbs x 40
95# power snatch x 10
abmat sit-ups x 50
135# hang power clean x 20
pull-ups x 40
95# front squat x 30

MOD as needed (20 min time limit)
Post time to comments

Push

Focus

Rack Hold

2 min Top Position

2 min Bottom Position

Work

AMRAP 3
5 Front Squat @ 155/75
15 KB Swings @ 53/35
--REST 3--
AMRAP 3
5 Back Squats @ 155/75
15 Push Ups
--REST 3--
AMRAP 3
5 Ankles-to-Bar
15 Air Squats

Post rounds/reps to comments.

PowerLock

"Crazy Eyes"

Focus
pull / shrug / fast elbows / rack position
25 Hang Power Clean @ 75#

Work
3 RFT
225 Deadlift x 6
OH Plates Lunge x 10
155 Power Clean x 4
OH Plate Lunge x 10
155 Squat Clean x 2
OH Plate Lunge x 10

Use 1 bar w/ 45, 10, 35 on each side

Rx for OH Plate Lunge is 45# (Arms locked out above head)

Post time to comments.

Second Pull

Focus
Second Pull
5-5-5-5-5 (as a warmup/practice tool, not for 5RM)


How To Master The Power Clean

Work (15 minutes)
30 Squat Jumps
20 Striders (10 ea leg)
10 Pushups
Then,
AMRAP (Remainder of time)
15 Push Press @ 75
10 Burpees

Focus on good form in both the push press and the burpees
Push Press
-Dip/Drive
-Body extended vertical, Arms locked covering ears

Burpee
-Solid Pushup
-Body extended vertical w/ feet off ground, hands clapping above head
Post total rounds/reps to comments.

Extra
Annie

785

row for max meters in 4 minutes

recover 3 min

185/125lb ground to overhead
max reps in 6 minutes

recover 3 min

row for max meters in 4 minutes

recover 3 min

top to bottom for max reps in 15 minutes of:

squat jumps x 30
full sit ups x 30
30/20lb ball slams x 15
32/24kg swings x 20
split jumps x 20
ring dips x 15
8/6' broad jumps x 10
clapping push ups x 15
24/20" tire jumps x 20
chest to bar pull ups x 10
burpees x 15

double unders for remainder

recover 3 min

row for max meters in 4 minutes

score is the total of:

gto x 100
meters x 1
reps x 5

choose your own damper setting

Thanks for the facility and comraderie crossfit785
Thanks for the programming and scheduling insulargym

Looking forward to the next meeting - 1.1.11

FLIP MODE

WORK
6 min amrap
5 strict pullups
7 clapping pushups
10 bar squat jumps

2 mins rest

5 min amrap
5 burpees
7 OHS 95#
10 kb swings 53#

2 mins rest

6 min amrap
5 thrusters 115#
7 ring dips
10 box jumps

post total # of rds for each amrap

Active Rest

REST

and yes this means you to trickle. We've had a good week of workouts lets rest because tomorrow ain't getting any easier.

Double Bag Her

Work
Sandbag GTOH x 10
Double Sandbag Run x 200m (carried any way possible)*
Sandbag GTOH x 10
Double Sandbag Run x 200m (carried any way possible)*
Sandbag GTOH x 10

*Sandbag run is out 200m, so you have to get both bags out there. Use of body only to transport bags, no wheelbarrows, dollies, rope, ect. If you can only carry 1 bag, then you will have to return for second bag before you can begin your second/third set of GTOH (Ground to Overhead).

--Weather forecast is about 30 degrees and windy--

Sandbag RX is 80# for men, 40# for women (160 and 80 total)

Post total weight (you + sandbags) and time to comments.