Benchmark: Air Force

Sep 17th, 2015

Category: CrossFit

Benchmark: Air Force

Chucking Leading the Class Through some Pre-WOD Mobility

Chucking Leading the Class Through some Pre-WOD Mobility

Check out this Throwback Overhead Mobility Routine brought to you by Amy. Try it out and watch those overhead numbers go up!

Just a reminder that we have not one, but TWO nurtrition challenges kicking off next week, on Sunday, September 20th. If you missed the lectures this week, it’s not too late to get involved! Read the descriptions below and decide which challenge is best for you. Stop by the desk and grab a packet to read up, and ask a coach any questions you may have. Benchmarks and baseline measurements will happen next week, so get signed up!

Paleo Challenge
What: This is our classic, 6-week Paleo Challenge. The goal of the challenge is to eat nothing but real, whole foods for the duration of the six weeks. Eat only meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. You’ll record your daily food intake and we’ll track some baseline measurements (weight, hips, waist), along with some benchmarks in the gym. At the end of the challenge, the goal is to be leaner, stronger and faster… and much healthier!
Who: This challenge is for EVERYONE! If you are new to CrossFit or Paleo, now is the time to join in with the support of your fellow workout buddies. Seasoned CrossFitter looking to reel the diet back in and drop some pounds? Paleo can help!

Performance Nutrition Challenge
What: This challenge focuses on using food as fuel to improve your performances in the gym day after day. You often hear “you are what you eat,” but when it comes to setting PRs and consistently performing in the gym… you’re not only what you eat, but how much and when you eat it. This challenge will force you to consider macros and nutrient timing. At the end of the challenge, we hope to see improvements across all benchmarks.
Who: Done a paleo challenge once or twice before and looking for something new? Are you working as hard you can in the gym every day, eating well already, but feeling like you need to go the next step? Or maybe you feel sluggish during workouts with your current diet and can’t figure out what the problem is? This challenge is for you!

Baseline Measurements

Tuesday 9/22 during evening classes
Wednesday 9/23 during morning and evening classes
Thursday 9/24, during morning and evening classes

Strength
1. Push-press
3-3-3-3
2. Push-jerk
2-2-2-2

WOD
“Airforce”
20 Thrusters (95/65lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65lbs)
20 Overhead Squats (95/65lbs)
20 Front Squats (95/65lbs)

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Level 2- (75,55), 3 Burpees
Level 1- (65,35), 2 Burpees

Conditioning Class: WOD
21-15-9-15-21
Calories on Airdyne
Burpees
Double Unders x 2

Conditioning Class: Core
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)

DISCUSSION 11 Comments

  1. jason barrow 09/19/2015 at 1:52 pm

    PP: 155×3
    PJ: 195×2
    WOD: 13:23 Rx

  2. Michael Byrnes 09/18/2015 at 1:53 am

    Push press: 225# x3
    Push jerk: 265# x2
    WOD: 7:48 Rx

  3. Brendan Cottam 09/17/2015 at 11:45 pm

    Push press – 175
    Push jerk – 195
    Air force – 7:44

  4. JonesMike 09/17/2015 at 10:13 pm

    Anyone else feel like they sorta just blacked out and hoped they finished when they came 2?

  5. melstec 09/17/2015 at 7:52 pm

    Press: 105
    Push jerk: 135×2, 145×1
    Wod: 7:41 rx

  6. Nick Alonso 09/17/2015 at 2:01 pm

    Press: 175
    Jerk: 185
    WOD: 10:38 Rx

  7. Molly 09/17/2015 at 1:41 pm

    PP: 85
    PJ: 100 – went light since I knew it’d be tough for me in the WOD.
    WOD: 9:30 L2 – push jerks got me.

    But awesome job to Lauren, Meg and Kat for picking the heavier weight and crushing it! Also, holy fast time Caroline and happy birthday Tully!

  8. Brian M. Maser 09/17/2015 at 1:27 pm

    Press: 185
    Jerk: 225
    WOD: 8:36 Rx

  9. Crowley 09/17/2015 at 1:19 pm

    push press: 215×3
    push jerk: 215×2 – ran out of time
    wod: 6:40rx

  10. Mike Quigley 09/17/2015 at 11:57 am

    Push Press 200 x 3
    Push Jerk 225 x 2
    Air Force – 9:43 RX
    Caroline – that is a crazy time! nice work.

  11. Marc Piccuirro 09/17/2015 at 11:32 am

    Push press: 205×3, 220×2
    Push jerk: 235×2, 255×1 both at 10lb PRs
    Air Force: 5:58