January 24, 2019

Strength

Box squat 7-7-7-7-7

Build to a heavy set of seven

Performance

Complete as many rounds and reps as possible in 12 minutes of:
100-ft. walking lunge
30 GHD sit-ups
5 ring muscle ups

Fitness

Complete as many rounds and reps as possible in 12 minutes of:
100-ft. walking lunge
30 Ab-mat sit-ups
10 Pull ups
10 Dips

January 23, 2019

Performance

CrossFit Games Open 18.4

For Time
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Fitness

For time:
21 deadlifts, 95/135
21 hand-release push-ups
15 deadlifts, 95/135
15 hand-release push-ups
9 deadlifts, 95135
9 hand-release push-ups
21 deadlifts, 135/185
50-ft. bear crawl
15 deadlifts, 135/185
50-ft. bear crawl
9 deadlifts, 135/185
50-ft. bear crawl


When this workout was programmed last year it had a short time cap of 9 minutes but this go around we are going to see how far we can get with a time cap of 25 minutes. Even though that time cap got extended quite a bit continue to maintain a high intensity level and try to beat your score from last year by taking note of your reps at the 9 minute mark. This workout is designed to be a sprint not a marathon.

January 22, 2019

Skill work

E2MOM for 10 minutes
2 snatch deadlifts
1 squat snatch
Increase weight each round.

Performance

4 rounds for reps
1 min Assault bike (calories)
1 min DB Snatch (50/35)
1 min Burpees
1 min Double Unders
1 min Rest

Fitness

4 rounds for reps
1 min Assault bike (calories)
1 min DB Snatch (35/20)
1 min Burpees
1 min Single Unders
1 min Rest


This workout is performed just like “Fight Gone Bad” which means you will be working in one minute intervals with no rest between intervals. The only programmed rest is at the end of each round. As you are working your way through each round keep track of your accumulated reps in your head and then right them down during your rest time.

The goal of a workout like this is to maintain intensity while also being smart about your transition times. Keep all your workout equipment close by and consider making your transition to the next movement five seconds before the next interval.

January 21, 2019

Strength

Shoulder press 5-5-5

Performance

Martin Luther King Jr.

For Time
63 Cleans 85/65
64 Wall Ball Shots 20/14
64 Pull-Ups
65 Kettlebell Swings 53/35
68 Front Squats 85/65

Fitness

For Time
63 Cleans 45/35
64 Wall Ball Shots 14/10
64 Pull-Ups
65 Kettlebell Swings 35/25
68 Front Squats 45/35


The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous "I have a dream" speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. The kettlebell swings represent the year, 1965, of the landmark civil rights voting in the US. Finally, the front squats represent the year, 1968, when he was assassinated.

Rest Day

If you have been inside the gym this past week you have probably seen the changes to the layout of pretty much everything and we do apologize if it’s causing some confusion but if things wern’t constantly varied it wouldn’t be CrossFit right? On a serious note, we are in the process of just trying to figure out the best location for everything so that we can continue to provide the most efficient, effective and fun environment for everyone. If you have any questions or suggestions please let us know, we love hearing from you!

Announcements

  • Don’t forget February 1st will be our 3 year anniversary and we will be hosting a party starting at 6:30pm which means that class will be cancelled that day. The food will be potluck style.

  • Keep chipping away at that 100k meter rowing challenge you only have 12 more days to get it done. Check out my blog post about rowing for some tips and tricks. Special edition shirts will soon be available for purchase.

  • The CrossFit Open is getting closer so go check out games.crossfit.com to get all signed up. If you are interested in helping us judge during our “Friday Night Lights” events check out the online courses site to take the Judges course.

  • January 21st is Martin Luther King Jr. day and we will be open normal hours.

What’s coming up

  • Martin Luther King Jr. day is on Monday and the workout will be in his honor. It will be chipper style with high volume cleans, wall balls, pull ups, kettlebell swings and front squats.

  • Tuesday will be very similar to “Fight Gone Bad” meaning you will be working in one minute intervals. The movements include an Assault bike sprint, dumbbell snatches, burpees, double unders and some rest time. The skill work will be snatch focused.

  • We will have another re-test on Wednesday with Open workout 18.4 which means there will be lots of time spent upside down as well as picking up heavy objects. This workout will have a 9 minute time cap for your score but we will go until completion. No skill or strength session today.

  • On Thursday we will work on box squats and then move on to the metcon which will include walking lunges, GHD sit ups and pull ups.

  • Weather permitting, on Friday we will be doing some 400 meter runs along with a fairly high dose of sumo deadlift high pulls and bar facing burpees. The run may change to a 500 meter row depending on the weather.

Some of the movements and/or workouts may change during the week and I will always do my best to let you know if anything has changed. Check out the daily workout posts for any updates.

-Coach Shane


January 19, 2019

With a partner complete the following for time:
200 Bar facing burpees
While one partner works through the burpees the other partner completes:
10 Toes to bar
8 Handstand push ups
6 Deadlifts 275/190

Complete 200 combined burpees. Switch every time you complete one round of the triplet. Score is time to complete burpees minus one second for every rep completed in the triplet.

January 17, 2019

Skill work

E2MOM for 10 min
2 snatch high pulls
1 squat snatch
Increase weight each round

Performance

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks 50/35

Fitness

Complete as many rounds as possible in 15 minutes of:
21 ab-mat sit-ups
14 single-arm dumbbell push jerks 35/25

January 15, 2019

Skill work

Sotts press 4x3
Pause snatch balance 4x3

Performance

Crossfit Games Open 18.2

1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

1 RM clean in remaining time

Fitness

1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

1 RM clean in remaining time


The 2019 CrossFit Open is a little over a month away so expect to see a few Open workouts sprinkled in here and there to help us get a feel for what might be coming up. With that being said don’t forget to sign up registration is now live!