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Monday 140602

1
Jun

Monday 140602

Photo: Elijah Eldon Adams.<br />
7lns10oz<br />
20 inches long.

We would like to welcome Elijah Eldon Adams to the Surge Family.  Congratulations to Amanda and Jason for their new born son.

Couple announcements:  We’ve been harping on making sure we’re all putting our weights and equipment away when we’re done with a WOD, which we’ve done a much better job of as of late.  However the amount of trash and left overs that have been left out has been increasing, specially since the water fountain is out and we’ve been supplying bottled water.  Please make sure that if you have trash (tape, bottles, wash cloth) that is gets picked up and thrown away before you leave.  Along with that the cubes have become increasingly crowded, with athletes leaving their items.  If you wish to leave your belonging please put them in the white cubes.  In addition the kids area turned up side down and left that way.  If kids accompany you when you come it please make sure that the kids area gets picked up before you leave.  We’ve always wanted Surge to feel like everyone’s second home, so please treat it as so.

For Performance Athletes today we will begin the second 4 week wave of the Wendler cycle.  During this phase we will be making some adjustments to your current 1 RM’s before we calculate the our weights based off of the listed percentages. For Bench Press and Strict Press, we will be adding 5 pounds to our 1 RM. For Deadlift and Squat, we will be adding 10 pounds. However, if you have been consistently completing 15-20 reps on your Max Effort sets you should add 10 pounds to your Bench or Strict Press and 15-20 pounds to your Squat or Deadlift, depending of course on which lifts your are completing 15-20 reps.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Squat x 5 (Add 5/10# from 2 weeks ago)

Skill:

WOD:
15-12-9 For Time:

  • DB Hang Squat Clean
  • DB Lunges (Each)
  • Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Wendler Method Week 5

3 Sets: (Every 2:30 Minutes)

Squat

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of 1 RM.

Skill:

WOD
15-12-9 For Time:

  • DB Hang Squat Clean 50/35
  • DB Lunges (Each)
  • Burpee
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Snatch Grip RDL x 3
  • Hang Snatch High Pull (Just below Knee) x 3
  • Hang Muscle Snatch (Just below Knee) x 3
  • Hang Power Snatch (Just below knee) x 3
  • Hang Squat Snatch (Just below knee) x 3

Strength:

A) 12 Sets: (Every 2 Minutes)

Snatch x 2

  • Set 1 – 50%
  • Set 2 – 60%
  • Set 3 – 65%
  • Set 4 – 70%
  • Set 5 – 75%
  • Set 6 – 80%
  • Set 7 – 85%
  • Set 8 – 90%
  • Sets 9-12 – 90% or more

B) 8 sets: (Every 2 Minutes)

Clean & Jerk x 3

  • *Set 1 – 50%
  • *Set 2 – 55%
  • *Set 3 – 60%
  • *Set 4 – 65%
  • *Set 5 – 70%
  • *Set 6 – 75%
  • *Set 7 – 80%
  • *Set 8 – 85%

C) 5 Sets:

Back Squat

  • Set 1 – 4 reps @ 80%
  • Set 2 – 3 reps @ 85%
  • Set 3 – 2 reps @ 90%
  • Set 4 – 1 rep @ 95%
  • Set 5 – Max Reps @ 85%

Skill:

WOD
Additional:
  • 10 Minutes Mobility

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