Author Archives Ray Regno

160506 Friday

May 5, 2016
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in WOD
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Front Squat 

5-5-5-5-5

AMRAP 8 minutes
15 wall balls 20/14
5 burpee box jump over


Refinery

A. Tall clean + press in clean
5 x (3 + 3)

B. WOD

C. Weighted Bar Dip + L Hang Strict Pull up
3 sets of (8 + 3)

D. Angled Wall Hold to Seven Position

https://youtu.be/5e3p3eCQAIo
5 sets of (1 + 1)
hold each position for 20s each

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160505 Thursday

May 4, 2016
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in WOD
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EMOM 10

odd minute: max DU
even minute: max cal row

OR

Technical Thursday: Handstands!

Technical Thursdays are free and open to the public. Come hang out and work on your weaknesses. Please email ray@thestrongholdsd.com to RSVP

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160504 Wednesday

May 3, 2016
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in WOD
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Barbell Complex

Clean Lift off to above the knee with 2 second pause + 3 pos clean + split jerk (2 + 1 + 1 + 1 + 1)
3 pos clean = high hang + knee + floor

15 min to an RM, then 3 at 90%

Only go heavy if it is pretty. If it is pretty, go as heavy as possible.


Refinery

A. Overhead Squat
3-2-1-1-1-1-1

B. WOD

C. Active Hang (reps) + Natural leg extension
3 sets of (20 + 5)

D. Strict TTB + Box Jump 30/24
3 sets of 10 + 10

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150503 Tuesday

May 2, 2016
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in WOD
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Shoulder Press
10 minutes to find a heavy triple
Compare to 160404. Try to get 5lbs heavier

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Refinery

A. WOD

B. Skin the Cat + Scap shrugs in support
3 sets of (3 + 10)

C. Ring Muscle Up Transition Drills

D. GHD Sit Up
50 reps

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160502 Monday

May 1, 2016
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in WOD
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Rack Pull From Below the Knee
5-5-5-5-5
rest 2-3 minutes between sets (25 min max)

AMRAP 8 min
15 hang power clean
30 second L-Hang
30 double unders

Refinery

A. Pause OHS (0:05) + press in snatch
5 x (1 + 5)

B. Snatch lift off to mid thigh + 3 pos snatch + OHS
RM 3 + 1 + 1 + 1 + 1. Then 3 sets at 90%

C. WOD

D. GHD Hip Extensions
3 sets of 10. Hold 10s on last rep

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Stronghold Pride – Athlete of the Month: May 2016 : Kalei Kuratko

May 1, 2016
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Kalei - May 2016As a coach, one of my favorite things is watching an athlete really begin to hit their stride in an area where things just weren’t clicking. Lately especially, I can’t help but smile when I see Kalei move a barbell.

Kalei joined our Stronghold family with a pretty solid athletic background. But when I asked her to lift a barbell from the floor and replace her body under the bar with her arms locked out and sitting in the bottom of a squat in one fell swoop…she struggled at first with the concept of it all and with confidence in having the bar over her head. Both are common challenges for people new to these exercises. I remember the scene of one class session quite vividly in my head. “Don’t pull the bar up with your arms. Pull your body down and around the bar,” I would tell her. “You’re working harder than you need to. You can do it.” She nodded and went back to work.

Kalei continued to struggle with the concept for a while but she never complained. She just kept practicing, smiling the whole time, never getting overly frustrated. She just kept plugging away with a good attitude.

I can’t remember exactly when it really started to click, but as I mentioned earlier, I recently started to notice how proficiently and confidently she’s been managing herself around the bar. She’s getting more comfortable with the snatch and her elbows are fast in the clean.

Along the way, we’ve discovered she has a few strength imbalances side to side. While some athletes struggle with ego wanting to keep pushing through, she happily takes my recommendations to back off a little and focus on improving on her weaknesses.

If only all athletes could be this easy to work with. She really is a joy and its been super fun watching her progress so quickly. Really grateful to have her and her husband Dan as part of the family.

Please join me in recognizing and honoring CrossFit Stronghold’s May 2016 Athlete of the Month: Kaleianuenue Kuratko

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160212 Friday

February 11, 2016
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in WOD
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WOD

12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters 100/65

3 Chest to bar Pull-ups

6 thrusters 100/65

6 Chest to bar Pull-ups

9 thrusters 100/65

9 Chest to bar Pull-ups…


Refinery

A. WOD

B. Muscle Up Progression Practice (15 min)

C. Tuck – Straddle – V30 x (1 + 1 + 1)

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160210 Wednesday

February 9, 2016
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in WOD
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WOD

Tabata 4 min

double under

push up

Then immediately after

Tabata 4 min

double under

burpee

Score is total reps


Refinery

A. 3 sets not for time

5 Active Arch Hang (2s pause at top)

5 Thoracic Bridge Push Up

B. Hang Clean Below the Knee

3RM, 95%, 90%

C. WOD

D. Back Extensions

3 x (10r + 10s hold on last rep)

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160209 Tuesday

February 8, 2016
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in WOD
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WOD

3 rounds

0:00-2:00 max calorie row

2:00-3:00 res

t3:00-5:00 max rep wall ball

5:00-6:00 rest

6:00-8:00 max rep TTB

8:00-9:00 rest


Refinery

A. Jerk BTN + Jerk

RM (2 + 1) , 95%, 90%

B. WOD

C. Weighted Bar Dip

AHAP x 8 x 3 sets

D. L-sit 3 x 30s holds

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