Archive for September, 2016

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WOD for Thursday 9-15-16

September 15, 2016

CrossFit- Olympic Lifting

A) 6 Minutes-3×5 Press From Split.  First Set- Light.  Second Set – Medium. Third Set- Heavy.   35 second Video HERE.  6 minutes- Klokov Jerk Drops.  1:29 Video HERE.

B) 10 minutes to establish your heaviest 1 push jerk + 1 split jerk. Use the rack or jerk blocks.

C) Work-

15 Shoulder to Overhead 155/105, 30 Box Jumps 24/20 (step ups are acceptable/rxd)

10 Shoulder to Overhead 155/105, 20 Box Jumps 24/20

5 Shoulder to Overhead 155/105, 10 Box Jumps 24/20

Bar comes off the ground.

Open Prep

Pull Up x 6 x 3

Bench x 8-10 x 3

Dip x 8-10 x 3

Hammer Curl x 8-10 x 3

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CrossFit WOD’s for Tuesday through Friday 9-13, 14, 15, 16.

September 13, 2016

Progenex large bags (the ones for sale) have arrived.  The single serve packets (the ones given away as free thank you’s for your very appreciated Google Reviews) are backordered. I expect them to arrive soon, and will keep you posted.

Tuesday- Partners and Teams

Teams of 2 or 3

5 minutes each for max reps of

Row

Airdyne

Burpees

Heavyrope

2x through the cycle.  1 minute to transition.  We did this workload solo on friday 8-5 as one of our monkeystomping Friday’s.  I’m curious to see how numbers compare with a partner.

Wednesday- Weightlifting

“Powerlifter’s delight”

3 attempts at a 5 Rep Max on the Back Squat,Bench Press & Deadlift.

As per a sanctioned powerlifting meet, you must lift in the following order, completing each lift in it’s entirety before moving on:  Back Squat.  Bench Press.  Deadlift.   We’ll time each interval at 15 minutes each, and allot the first 10 minutes to warming up. We will score this day unlike most Wednesdays.  Scores will be the heaviest successful 5 reps in the Back Squat, Bench Press and Deadlift respectively.  As always, safety first.

No accessory work.

Thursday- Olympic Focus

A) Jerk Drills, To Be Determined.

B) 10 minutes to establish your heaviest 1 push jerk + 1 split jerk. Use the rack or jerk blocks.

C) Work-

15 Shoulder to Overhead 155/105, 30 Box Jumps 24/20

10 Shoulder to Overhead 155/105, 20 Box Jumps 24/20

5 Shoulder to Overhead 155/105, 10 Box Jumps 24/20

Bar comes off the ground.

Friday- Long Duration

3 rounds for timeFor time

800 m run

30 Hang snatches @ 95/65

30 Overhead squats @ 95/65

Any drop of the snatch or Overhead Squat incurs a 5 burpee penalty.

 

 

 

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Open Prep For the Week. CrossFit for Monday 9-12. Youth athletic Development starts MONDAY. Under-10 Foundations of Fitness starts TUESDAY.

September 12, 2016

First Off, big thanks to Kayla for putting on a last minute Olympic Lifting mini-competition, complete with rules and judges.  I understand a handful of PR’s were set including Jason M’s 190 lb snatch which lands him 3rd all time on the big board, with lots of room for heavier with a little technique assistance.  Well done to all!

Parents- If you have yet to register and pay for your kids, please do so asap.  Our 6 week fall youth programs start Monday (10 and up) and Tuesday (Under 10) respectively.

CrossFit

Monday- Sprint Training

A) At 0:00 “GRACE”  30 Clean and Jerks @ 135/95  Caps at 10 minutes.

If you get done in Sub 5 minutes start  workout B at 10.  If you finish GRACE between 5 and 10 minutes,  Start workout B at the 15 minute mark.

B) 20 Thrusters for time 135/95.  Caps at 10 minutes.

In both workouts, you should be aiming for a time of sub 5 minutes,  so if you CAN do Grace Rxd but you know it will take you well beyond that, scale to your best guess of the heaviest weight that still allows you to finish in under 5 minutes.  Use the same weight on both workouts.  The one exception to this is if some condition is aggravated by one and not the other.

OPEN PREP

Home stretch.  Push Hard.  Two weeks from know you change gears into Olympic Lifting.

Monday

Deadlift x 90% x 1, x 93% x 1, x 96% x 1

Pause Deadlift (at knee) x 50-60% x 3 x 3

Back Ext x 10-15 x 3

Tuesday

Front Squat x Heavy Double

Hang Power Clean x 3 x 3

RDL x 6 x 3

GHD Sit Up x 10-15 x 3

Thursday

Pull Up x 6 x 3

Bench x 8-10 x 3

Dip x 8-10 x 3

Hammer Curl x 8-10 x 3

Friday

Box Jump x 1 x 10

Squat x 70% x 6-8 x 2

Pause Squat x 50-60% x 3 x 3

Hanging Leg Raise x 15-20 x 3

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WOD for Friday. Weekend Schedule. Last minute Olympic Lifting Meet SUNDAY!!!

September 9, 2016

First Off-  Kayla is going to throw an informal, (but  judged with Olympic Rules, ie-Not CrossFit Point A to Point B is all that matters rules) Olympic Lifting meet Sunday in lieu of Open Gym.  Even if you’ve not been participating in Oly Classes, you are welcome to try things out.  Weigh in’s and athlete briefing will begin at 10 am.  You’ll be done by 12 noon. You’re sure to enjoy and gain a little knowledge in the process.

Saturday Schedule is normal.  Yoga at 8:45 Saturday AM.  Open gym 10-12

Friday

PLEASE NOTE-  The class at 1pm is running on an Open Gym Format (No instruction)  today only.  

The 6pm class returns and remains until next Summer.

CrossFit

“KELLY”

5 Rounds For time of

400 M run

30 Box Jumps or Stepups 24/20

30 Wallballs 20/14

Open Prep

Shoulder press 3×3 sets.

Incline bench press 8-10 x 3 sets.

Barbell Curl 8-10 x 3 sets.

Skull Crusher 8-10 x 3 sets.

Seated Dumbell Shrug 10-15 x 3.

 

 

 

 

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WOD for thursday 9/8/16

September 8, 2016

CrossFit

For technique- 10 Mins- Snatch Balance.   0:50 Demo video HERE.   Slightly more explanative 1:56 Video Here.  This includes a little of what and why the Snatch Balance is valuable and how it might be used/applied.

For Load- 10 Mins- Work up to a heavy set of 5 reps.  Take the bar from the rack or off blocks.  Sunday this was presented as “find your 5 rep max” but  let’s keep the intensity a little lower than that.  If you get 5 reps and are wobbly or feel unstable, don’t go up in weight. Time permitting hit that weight again and try to clean it up.

For Total Reps – Amrap in 10 Minutes.  12 Snatch Grip Deadlifts, 9 Hang Power Snatch, 6 Overhead Reverse Lunges, Alternating R and L.  95/65  So right leg, left leg, right leg, left leg, right leg, left leg,  DONE.  Same Snatch Grip overhead, step back and touch th eknee to the ground. Return to full extension.

Open Prep/Strength

Deadlift @ 70% 6-8 reps x 2 sets.

Pause Deadlift (3 seconds at the knee) 50-60% 3 reps x 3 sets.

Hang Power Snatch  5 reps x 3 sets.

GHD Situps 10-15 reps x 3 sets.

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WODs for the week.

September 5, 2016

Monday- Labor Day, we are open 9 am to 1 pm.  In an Open Gym format, although the workout is programmed below, you can arrive, warmup and perform the WOD any time within that 4 hour block.

CrossFit

Monday-Sprint Training

15 seconds on, 45 seconds off x 7 cycles for max reps of

A) Shoulder to Overhead @ 135/85.  From a rack.  Scale such that you can keep the bar moving for 15 seconds, at the very least on the first set.

B) Ab Mat Situps

C) 5 M Shuttle Run Lengths.  Down is one, down and back is 2 etc.

Tuesday – Teams

Same gender pairs, ideally.

AMRAP in 20 minutes of

  1. Either 5 rope climbs, 10 Muscleups (bar or ring), or 20 pullups. 2)30 Backsquats 135/95 3) 40 Burpees 4) 50 Eyelevel KB swings 24/16. Any division of labor.

Wednesday – Weightlifting

4×8 Dumbell or Kettlebell Chinese Row

4×5 Front Squat  2 Second pause at bottom.

4×5-10 Ring Pushups

Thursday- Olympic

For technique- 10 Mins- Snatch Balance

For Load- 10 Mins- 5 Rep Max Overhead Squat

For Total Reps – Amrap in 10 Minutes.  12 Snatch Grip Deadlifts, 9 Hang Power Snatch, 6 Overhead Reverse Lunges, Alternating R and L.  95/65

Friday- Long Duration

Kelly- 5 rds for time.  400 m Run, 30 Box Jumps/Stepups, 30 Wallballs.

OPEN PREP/Strength

You are in the home stretch of this phase.  Intensities should be high.

Monday

Back Squat Singles @ 90%,  93%, 96%. Rest 3 mins.  Warmup well.  Spotters mandatory.

Pause Squats 3×3 @ 60%.  3 Second Pause at the bottom.

GHD Back Extension 10-15 reps x 3 sets.

Tuesday

Push Press 4 sets to work up to a heavy double.

Weighted Chin Up 6-8 reps x 3 sets.

Weighted Dip 6-8 reps x 3 sets.

Barbell Upright Row 10-15 reps x 3 sets.

Thursday

Deadlift @ 70% 6-8 reps x 2 sets.

Pause Deadlift (3 seconds at the knee) 50-60% 3 reps x 3 sets.

Hang Power Snatch  5 reps x 3 sets.

GHD Situps 10-15 reps x 3 sets.

Friday

Shoulder press 3×3 sets.

Incline bench press 8-10 x 3 sets.

Barbell Curl 8-10 x 3 sets.

Skull Crusher 8-10 x 3 sets.

Seated Dumbell Shrug 10-15 x 3.

 

 

 

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progenex update

September 2, 2016

Athletes, I owe you an apology, or more accurately, the Progenex Company does.  As of 9-19-16,  Chocolate Mocha, Chocolate Peanut Butter and Bavarian Chocolate sample packs are here.  Vanilla and Strawberry are on back order.  It seems like a logistical mess and somewhat unfair to dish these out until the entire order has arrived.  Please rest assured that as soon as the entire lineup is here, I will bring them in and compensate you for your time and effort on our behalf.

It’s still not too late to get some free product:  If you are willing to write a 5 star review of CFCB at our Google Plus Business page HERE we would really appreciate it.

Thusfar  your efforts seem to be helping.  Depending on the device and the keywording, your reviews have helped us move UP in position when “searched” on Google.  Thank you!!