January 18, 2018

Performance

Complete as many rounds as possible in 20 minutes of:
10 box jumps 24/20
15 Dumbbell walking lunges 50/35
20 GHD sit-ups

Fitness

Complete as many rounds as possible in 20 minutes of:
10 box jumps
15 Dumbbell or Kettlebell walking lunges 35/25
20 Ab-mat sit-ups


Here we go with another day of dumbbell work to get us ready for the Open which will be here in about a month so expect to see one or two days per week of dumbbell excercises. During this workout there will be a dumbbell or kettlebell in each hand and they must be up on the shoulders in the front rack position. Make sure that back knee touches the ground and the hips get to full extension.

January 17, 2018

Clean and Jerk 3-3-3-3-3

Performance Metcon

Complete as many rounds and reps as possible in 8 minutes of:

10 Power Cleans 135/95

3 Muscle ups

Fitness Metcon

Complete as many rounds and reps as possible in 8 minutes of:

10 Power Cleans 95/65

10 Dips


This will be our last round of the clean and jerk before we jump into one rep maxes next week so be very aware of proper form, body position, footwork and timing so that we can see some big numbers on those days. Just like last week, these reps will be squat cleans into the split jerk. We need to be very comfortable receiving weight in that very low squat position so that when the weights do get heavy we’re not afraid to get under that bar. Maintain proper footwork and be fast! Don’t sacrifice good form to get heavier weight overhead.

January 16, 2018

Performance/Fitness

"Fran" for time

Thrusters 95/65

Pull ups


Today is test day! For the past few weeks we have been performing workouts that were designed to make us stronger at the movements found in Fran along with more of an emphasis on those short time domain workouts to help prep us for that sprint.

As far as movement standards go, hips must pass below parallel on the thruster and arms must reach full lock out overhead. The pull ups must start with the arms fully locked out and the chin must pass over the bar.

Try to finish this workout in the 4-6 minute time frame to get the desired stimulus. If you cannot complete that set of 21 in a few large sets then scale the weight back a bit.

January 15, 2018

Performance

5 rounds for time of:

Max calorie row in 60 seconds

Dumbbell Turkish get-ups 50/35

Fitness

5 rounds for time of:

Max calorie row in 60 seconds

Kettlebell Turkish get-ups 35/25


Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

Compare to 2/20/2017

 

 

January 13, 2018

Performance

In a team of 3, complete as many rounds and reps as possible in 20 minutes of:
7 Kettlebell Swings 53/35
10/7 Assault Bike Calories
7 Burpees

Fitness

In a team of 3 with one person working at a time, complete as many rounds and reps as possible in 20 minutes of:
7 Kettlebell Swings
10/7 Calorie row
7 Burpees


For this workout only one team member will be working at a time. Once the burpees are completed, the next partner can begin their round. That means the working partner is sprinting through the round max effort. 

January 12, 2018

Performance/Fitness

"Birchall" For time

100 Back Squats (Bodyweight)

5 Burpees EMOM. Start with burpees


So today the shoulders and arms get a break but the legs won’t be so lucky. This is a hero workout named after Major Sean Birchall of the 1st Battalion Welsh Guards who died in an explosion in Afghanistan on June 19, 2009. Its also dedicated to Lt Paul Mervis, Robert McClaren, and Cyrus Thatcher who died in the same month.

The workout begins with 5 burpees before starting the back squats, then stop and perform 5 burpees every minute after that until the 100 back squats are completed. Time domain for this workout will be in the 15-20 minute range. Rx weight is bodyweight. Scale the weight as needed to finish within the time correct time frame. Take from the squat rack.

January 11, 2018

Clean and Jerk 5-5-5-5-5

Performance Metcon

Complete as many rounds and reps as possible in 7 minutes of:

5 Deadlifts 275/195

50 Double unders

Fitness Metcon

Compete as many rounds and reps as possible in 7 minutes of:

5 Deadlifts 185/125

100 Single unders


Today is our first go around with the clean and jerk so keep it light and keep it pretty. Because we will eventually work our way towards a 1RM and we need to get used to catching weight in the bottom of a squat, the clean must be a squat clean into a jerk.

The reps do not have to be touch and go but the 5 reps must be completed fairly quickly while maintaining and focusing on proper form.

 

The metcon is designed to be heavy so scale it to around 70-80%. The goal is 3-5 rounds.

January 8, 2018

Squat Snatch 5-5-5-5-5

Build to heavy set of 5. Maintain good form

Performance Metcon

Perform as many rounds and reps as possible in 8 minutes of:
5 Clusters 115/80
12 Box Jumps 24/20

Fitness Metcon

Perform as many rounds and reps as possible in 8 minutes of:
3 Clusters 95/65
10 Box Jumps


Were getting closer to the end of our Olympic weightlifting cycle. For the next two weeks we will bring everything together and focus on the squat snatch and the clean and jerk. These will be our most technical lifts so form will be critical, don’t increase weight unless form can be maintained. The hips must go below parallel (if mobility allows) on the squat snatch and the clean and jerk. We are simply getting used to full range of motion whether we need it or not. Before we end this cycle we will find new 1 rep maxes in both lifts

January 6, 2018

Free Day Partner Workout!

In teams of 3 with a running clock perform 2 rounds of:

0:00-3:00 / 12:00-15:00

Team member 1: 20 Kettlebell swings

Team member 2: Hold bottom of squat

Team member 3: Rest

Rotate as many times as possible

 

3:00-6:00 / 15:00-18:00

Team member 1: 20 Sit ups

Team member 2: Hold front plank

Team member 3: Rest

Rotate as many times as possible

 

6:00-9:00 / 18:00-21:00

Team member 1: 20 Pull ups/Ring Rows

Team member 2: Hold side plank

Team member 3: Rest

Rotate as many times as possible

 

9:00-12:00 / 21:00-24:00

Team member 1: 20 Wall balls

Team member 2: Hang from bar

Team member 3: Rest

Rotate as many times as possible


Today is our monthly free day where anyone who wants to give CrossFit a try can come in and give it a shot! Remember, all movements can be scaled according to fitness level, age, injuries, etc. Please arrive 15 minutes early to sign your waiver. Workout starts at 9am!

January 5, 2018

Split Jerk 3-3-3-3-3

Build to a heavy set of 3 with good form.

Performance Metcon

Complete as many rounds and reps as possible in 5 minutes of:

1 Deadlift 135/95

1 Box Jump 24/20

Add 1 rep each round

Fitness Metcon

Complete as many rounds and reps as possible in 5 minutes of:

1 Deadlift

1 Box Jump

Add 1 rep each round


As always the focus is on form not weight today. This lift, like the snatch balance requires speed and consistant footwork to be successful. Draw the foot placement lines on the floor and practice hitting those targets before you even grab a barbell, most athletes fail to go wide enough so this will be very important.

 

The metcon is short and light as far as deadlifts go. This is an AMRAP with an ascending rep scheme meaning each round 1 rep will be added. We want to get 6-8 rounds in on this one so keep the deadlift weight around 40-45% if scaling is needed. Also scale to a shorter box if all reps cannot be completed unbroken.

January 4, 2018

Performance/Fitness

5k Row


Time for another retest. Last time we did the 5k row was back in July. This is one of those workouts that isn’t the most exciting but it is important and will help train and develop our body’s aerobic (endurance) energy system.

Average time for the this workout is 20-25 minutes so don’t jump on the rower and go max effort right off the bat. Set the damper to a lower setting, get the flywheel quickly up to speed then try to maintain a moderate pace for the majority of the row.

January 3, 2018

Snatch Balance 3-3-3-3-3

Build to a heavy set of 3 with good form.

Performance Metcon

Complete as many rounds and reps as possible in 10 minutes of:
21 Kettlebell swings 53/35
15 Burpees
9 Toes to bar

Fitness Metcon

Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell swings 35/25
12 Burpees
9 Leg or knee raises

January 2, 2018

Performance

For time:
10 Squat cleans 135/95
50 double-unders
8 Squat cleans 155/110
40 double-unders
6 Squat cleans 185/130
30 double-unders
4 Squat cleans 205/145
20 double-unders
2 Squat cleans 225/155
10 double-unders

Fitness

For time:
10 Squat cleans 75/55
100 Single unders
8 Squat cleans 95/75  
80 Single unders
6 Squat cleans 115/95
60 Single unders
4 Squat cleans 135/115
40 Single unders
2 Squat cleans 155/135
20 Single unders

 

January 1, 2018

Performance

"Angie" for time

100 pullups  
100 pushups  
100 situps  
100 air squats

Fitness

For time

100 jumping pullups  
100 pushups  
100 situps  
100 air squats


Happy New Year!! We will be operating on holiday schedule today which means classes will be held at 8:30am and 5:30pm only. 

Saturday January 6, 2018 will be our our "Free Day" starting at 9am. If you want to give CrossFit a shot or know someone that wants to try it out, come on in!

For the month of January get 30 days free after completion of our Foundations program!