WOD & Blog

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Use your previously established Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps recommended), before completing the following workload. Increase weight with each set building to a heavy double.

Front Squat 2-2-2-2-2

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

<— WE ARE CREEPING UP THE LEADERBOARDS…

ANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means all 4 weeks of logs must be turned in by this time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 200m
II. 3 Rounds of
10 x Air Squat (Wall Therapy)
10 x V-ups
:10 x Ring Support

Notes: Ok, no one panic. Set the rings up at armpit level for today’s training.

Impact/Focus: Ring Dip Ascension Ladder
Every :30 for ten minutes complete the prescribed rep load of Ring Dips where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.

Notes: Get some, freaks.

Post scores to comments.

“Wise Anticipation”
Complete as many Rounds/Reps as possible in 12:00 of
9 x Power Snatch (115/75lbs)
12 x C2B Pull-ups
15 x Burpee Box Jump-Overs (24/20”)

Post scores to comments.

Skill Development
I. Mobility addressing execution of the Pistol
a. 3 sets of 8 pistols, each leg, scaled as necessary

II. Muscle-ups
a. 15 x Transitions
b. 5 sets of 3 reps each practicing controlled Negatives with self support scaling employed as necessary

II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

ANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x KB Swings
10 x KB Push Press (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Use you previously established Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Vertigo”
Complete for time
10-8-6-4-2 x Push/Split Jerk (155/105)
50-40-30-20-10 x GHD Sit-ups

Post times to comments.

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Hero WOD: “Bulger”
Ten rounds for time of
Run 150m
7 x C2B Pull-ups
7 x Front Squat (135/95lbs)
7 x Handstand Push-ups

Notes: Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. –via CrossFit.com

Post scores to comments.

ANNOUNCEMENTS:
-Our November On-Ramp begins next Tuesday Nov 3rd at 6:00pm!
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coaches Choice
II. Mobility

“Zombie Circus”
Step right up for some fun.

Today’s workout will test your speed, strength, agility, coordination, and determination. Want to know more? You’ll have to come find out…

Score you ask? The only object of the game is to finish the tasks that are presented to you.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.

ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes based on individual ability:
I. Deficit Handstand Push-ups/Strict Handstand Push-ups
3-3-3-3-3-3
II. Kipping Handstand Push-ups
8-8-8-8-8-8
III. Stinkbugs
10-10-8-8-6-6

Post scores to comments.

“Ghastly”
Four rounds for time of
15 x Overhead Squat (95/65lbs)
50 x Double-unders

Post scores to comments.

Skill Development
Miscellaneous efforts to mobilize and slay thy goats. Get some, freaks.

ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 3-3-3+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use your previously established Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

“It is abundantly obvious here that for longer than we can tell, the truth is immeasurably greater than all the tiny fragments we have so far been able to discover.”–attributed to Pavlov by Luria (1947)

ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Frankenstein”
7 Rounds for time of
1…7 x Clean & Jerk (155/105lbs)
6 x Pull-ups
9 x Wallball (20/14lbs)
12 x Abmat Sit-ups

Notes: Round one has 1 x Clean & Jerk, Round two has 2 x Clean & Jerk, Round three has 3 x Clean & Jerk,etc.

Post scores to comments.

Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

Post scores to comments.

Skill Development
I. Mobility addressing execution of the Pistol
a. 4 sets of 10 pistols, each leg, scaled as necessary

II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

ANNOUNCEMENTS:
-Join us for the Three Wise Men Veterans Day Workout! (Info HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use you previously established Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Hocus Pocus”
Complete as many rounds/reps as possible in 12:00 of
5 x Hang Power Snatch (95/65)
10 x Box Jumps (24/20)
15 x Clapping/Plyo Push-ups

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Hero WOD: “Paul”
5 Rounds for time of
50 x Double-unders
35 x Knees-2-Elbows
20yds x Overhead Portage (185/115lbs)

Notes: “Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.” –via CrossFit.com

Officers Paul Sciullo and Stephen Mayhle were shot and killed after responding to a domestic disturbance call.
At approximately 7:00 AM, Officer Mayhle and Officer Sciullo received a call of a domestic disturbance between a mother and son in the Stanton Heights section of the city. When they arrived, Officer Sciullo walked into the house with Officer Mayhle behind him. Officer Sciullo asked about the disturbance and inquired about weapons in the house. As Officer Sciullo was talking to a female in the home, he was shot in the face with a shotgun, followed by a shot to the chest. Officer Mayhle retreated out of the house and turned to fire at the suspect. Officer Mayhle fired 11 shots, striking the suspect several times, but the suspect was wearing a bullet resistant vest. The suspect then produced an AK-47 that had been next to him and shot Officer Mayhle multiple times, with a fatal shot to the head.
Officer Eric Kelly, who was off-duty and returning home after his shift, heard the call and responded to the scene. The suspect, who was firing an AK-47 from the window of his home, shot and mortally wounded Officer Kelly as he exited his vehicle and attempted to aid Officers Mayhle and Sciullo. Despite being mortally wounded, Officer Kelly was able to call in the shooting and direct responding officers to the location.
The responding officers were fired upon by the suspect, but were able to pull Officer Kelly from the line of fire. One officer was shot in the hand and another officer suffered a broken leg while rescuing Officer Kelly. Officer Kelly was taken to a local hospital, where he died from his wounds.
The suspect, who was armed with several guns and protected by a bullet resistant vest, engaged responding patrol and SWAT officers in a gun battle, in which over 100 rounds were fired. After a four-hour standoff in which he was shot several times in the legs and vest, he surrendered. He was arrested and charged with three counts of aggravated homicide and assault, and sentenced to death on June 28, 2011.
Officer Sciullo had served with the Pittsburgh Police Department for a year and a half.

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