Dr. Dr. Vals Johnson’s last day at CFDNR is today… Vals very first class was July 7th of 2014 and she was late to this class. She has been with CFDNR for 6 years, 3 months and two days attended 672 total classes thats 555.67 hours of CrossFit. She was late 671 out of 672. She has been an athlete of the month says she loves animals more than humans and has been quoted saying “Burpees are fucking stupid” 379,492 times. Even with all her hatred for burpees she asked me to program burpees for her farewell workout so, we shall do the most devilish of burpees to say goodbye.
We are going to miss you and wish you all the best on your new adventure! CFDNR4Life Hooligans Nation!
“I am occasionally a tad bit late – maybe 2 or 3 minutes (or 5 or 10) but not very often (only 2 or 3 times a week sometimes 4 or 5 times a week).
Question you didn’t ask me but I will answer anyway – What’s my favorite thing about Crossfit DNR? One of the reasons that I love coming to class is that everyone is so fun and great to be around. I have never gotten anything but encouragement from everyone there – from staff (which they are paid for ) but also tons of encouragement from other members (I don’t think they get paid for it). Even the elite athletes there are just as quick to help me out and tell me I’m doing a great job – no one is in the least bit judgemental. No one acts like they are better because they can deadlift 500# (a tiny bit less than I can do). I really appreciate that. My other favorite thing is that the coaches clearly really know what they are doing and I completely trust them. I know they will watch me and keep me from doing something that would injure me. I also like that no one (so far – that I know of anyway…) gets insulted by my (occasionally off color) sense of humor and comments. I appreciate that you all laugh at my jokes even when they’re not funny (but they usually are).”
– Dr. Dr. Valerie Johnson
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
250 Row, Ski or 500 Bike
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Push Ups
10 KB Swings
Mobility:
Perform mobility between strength sets
Strength: 12-15 Mins
Bench Press **90% + 5 LBS** of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Home WOD: 18 Min Cap
5 Rounds
6 Alternating Single Arm DB Devil Press 50/35
12 Floor Press (6 each arm non alternating) 50/35
24 Cal Row, Bike, Ski or 400 M Run
Metcon: 18 Min Cap
5 Rounds
6 Alternating Single Arm DB Devil Press 50/35
12 DB Floor Press (6 each arm non alternating) 50/35
24 Cal Row, Bike, Ski or 400 M Run
Elite Competition Class
Strict Gymnastics
Ascending Ladder for 8:00
1 Strict Ring Dip, 1 Strict t-2-b
2 Strict Ring Dips, 2 Strict t-2-b
3 Strict Ring Dips, 3 Strict t-2-b
Continue to add (1) rep to each movement per round until 8: cap
Christine
3 Rounds
500 M Row
12 Deadlifts 225/155
21 Box Jumps 24/20
Brother Bro’s Barbell Club
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Snatch without moving feet
*Every new line means take a short break before moving to the next movements
*Note: We are doing our deload different this cycle. Instead of taking 1 week altogether for a deload, we are starting this on friday after a heavy first 2 days this week.
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch without moving feet x 1 rep
*Sets 1-5 = @ 65% of 1-RM Snatch
*Sets 6-10 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk x 1 rep @ 70% of 1-RM Power Clean
D.
Every minute, on the minute, for 10 minutes (10 sets):
Front Squat x 1 rep @ 75%
E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds
Performance Power Training
Friday, Oct 9th, 2020
Pre-Flight: Just a standard day of squats n deads, until the afterburner, which will make you puke.
Jet Fuel:
500m Row
3x
10 Wallball
10 Jumping Lunges
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squats N Deads
Squat
10×3 @55%
Deadlift
7×2@65%
GainCity:
-KB Swing
100 in as few sets as possible
**Heavy. If you get more than 25 without breaking, its too light**
-Low Box DB Stepups
3×10 (each)
Afterburner:
25 Thruster (135/95) in as few sets as possible
**Every break, row 250m then rest 3 minutes before going again**
