7/31/14

A1) Split Jerk (from the rack): 4 x 3 reps (3^rd rep should be challenging), Rest 1 min

A2) Stationary Dip: 4 x 6-8 reps (add weight if too easy), Rest 1-2 min

B ) EMOTM for 12 min:

Odd: 10 sec max effort Pull ups (try stringing them together – butterfly or kipping)

Even: 10 sec Touch N Go Power Cleans (85/115lb)

*Post results to comments.

5 Ways You are Holding Back Your Own Strength

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7/30/14

A ) 3 sets – 85% effort:

30sec Push Ups

30sec Pull Ups

30sec Air Squats

+ Rest 90sec

B ) 3 sets – 85% effort:

30sec Push Press (55/85lb)

30sec Walking Lunge

30sec Wall Balls

+ Rest 90sec

C ) 3 sets – 85% effort:

30sec Power Snatch (55/85lb)

30sec Deadlift (55/85lb)

30sec Handstand hold

+ Rest 90sec

D ) 3 sets – 85% effort:

90second RUN (approx. 400m – down and back), Walk 90sec (start walking right at 90sec)

*Post results to comments.

Overcoming Shoulder Issues

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7/29/14

A ) Romanian DeadLift (RDL) (30X1): 4 sets x 12 reps, stick to tempo – 12^th rep should be challenging! Rest 60 seconds

B ) 3 sets:

90sec C2 Row at 95% effort, go HARD! Rest 2-3 min

C ) 3 sets:

90second running clock: Perform 50 Double Unders + max burpees in time remaining, Rest 2-3 min

*Post results to comments.

The Most Important Thing You Can Do To Lose Weight

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7/28/14

A ) Snatch: 5 x 2 reps at 75% of SN 1RM, Rest 90sec

B ) Push Jerk + Split Jerk: 4 sets x 1+2 reps, keep building each set, should come from the floor, Rest 1 min

C1) Pendlay Row: 3 x 6-8 reps, no rest

C2) Ring Row (31X2): 3 x 6-8 reps at tempo, Rest 1 min

*Post results to comments.

Price of the Platform

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7/27/14

Rest Day!

Xylitol 101

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7/26/14

A ) For time:

Run 1600m

50 Burpees

Row 800m

*To be completed in groups of 2.  Only one person working at a time.  Ex. Partner 1 runs 800m, then tags Partner 2 who runs 800m, then upon completion of run, Partner 1 does 25 burpees, then Partner 2, then Partner 1 rows 400m…and ends with Partner 2 completing 400m.

*Post results to comments.

Training Your Core

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7/25/14

A ) Front Squat: 5 x 5 reps at 85%, rest as needed between work sets (at least 2 min!)

B ) 7 sets of the following – 80-85% effort:

30sec Wall walks

30sec Walking Lunges

+ Rest 1 min

*Post results to comments.

Build a Better Warm Up For a Better Workout

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7/24/14

A1) Push Press: 4 x 3 reps (3^rd rep should be challenging), Rest 1 min

A2) Strict HSPU: 4 x max reps -1, Rest 1-2 min

B ) EMOTM for 12 min:

Odd: 15 sec max effort TTB

Even: 15 sec max effort thruster (35/45lb)

*Post results to comments.

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7/23/14

A ) 6 sets – 80% effort:

30sec Double Under

30sec Pull Ups

+ Rest 1 min

B ) 4 min mobility work (upper body focus)

C ) 6 sets – 80% effort:

30sec Hand Release Push Ups

30sec Burpees

+ 1 min

D ) 4 min mobility work (lower body focus)

E ) 6 sets – 80% effort:

30sec Russian KBS (35/55lb)

30sec Lateral Hops Over a Line (feet together)

+ Rest 1 min

*Post results to comments.

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7/22/14

A ) Barbell Split Squat (31X1): 4 sets x 12 reps/leg, weight will be very light, must stick to tempo! Rest 60 seconds

B ) 4 sets: 25 Wall Ball + 10 Box Jumps, Rest 2 min

C ) 4 sets: 60second shuttle run (approx. 25m and back – use the alley), Rest 2 min

*Post results to comments.

How to Stop Your Lower Back Pain

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7/21/14

A ) Clean & Jerk: 5 x 3 reps at 80% of CJ 1RM, Rest 90sec

B ) Clean Grip One Piece Pick Up Drill (3120):  3 x 3 at 110% of C & J 1RM, Rest 90sec

*tempo on OPPUD should be three seconds to knee, hold 1 sec at knee, 2 seconds back to floor, keeping tension on the bar the entire time, back remains at 45degree angle, reduce weight if you cannot keep the technique.

C1) Strict Pull Ups: 3 x max reps -1, no rest

C2) Hollow Rock Hold: 3 x 30sec, Rest 1 min

*Post results to comments.

Look Better Naked This Summer

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7/20/14

Rest Day!

The Not So Ugly Truth About Gluten

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7/19/14

A ) 5 rounds for time:

1 Clean & Jerk (must be a challenging weight for 1 rep, this will be different for each individual)

3 Deadlift (same weight you used for C&J)

5 Pull Ups

7 Pistols/Leg

9 Burpees

*To be completed in groups of 2.  Both can work at the same time, but you must move to the next exercise together.

*Post results to comments.

Your Own Personal World Records Are The Only Thing That Matter

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7/18/14

A ) Back Squat: work up to 1RM for the day, rest as needed between sets

B ) 2 times through the following – 85% effort:

30sec Box Jumps (20/24”)

+ Rest 30sec

30sec Wall Balls (14/20lb)

+ Rest 30sec

30sec Pull Ups (kipping or butterfly)

+ Rest 30sec

30sec Plank Hold

+ Rest 30sec

*Post results to comments.

How To Be Motivated Every Day

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7/17/14

A1) Strict Press: 4 x 3 reps (3^rd rep should be challenging), Rest 1 min

A2) Tempo Push Up (51X1): 4 x max reps, Rest 1-2 min

B ) 6 sets – 100% effort: 10second KB Jump Squat, Rest 1 min (if it doesn’t hurt – you aren’t using a big enough KB – challenge yourself! Hold KB between legs, 1 rep = KB to floor + jump as high as you can with arms straight)

C ) 6 sets – 100% effort: 50m SPRINT! (rest is walk back, use alley)

*Post results to comments.

Running Doesn't Suck

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7/16/14

A ) 4 times through the following – 80% effort:

30sec burpee

+ 30sec rest

30sec hand release push up

+ 30sec rest

B ) 5 min mobility work (upper body focus)

C ) 4 times through the following – 80% effort:

30sec double under

+ 30sec Rest

30sec TTB

+ 30sec Rest

D ) 5 min mobility work (lower body focus)

*Post results to comments.

Triple H Strength

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7/15/14

A ) For time:

“Fran”

21-15-9

Thrusters (65/95lb)

Pull Ups

*Post results to comments.

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7/14/14

A ) Snatch (from floor into full squat catch): 5 x 3 reps at 75% of SN 1RM, Rest 1 min

B ) Hang Snatch (must catch in full squat): 60% x 3, 70% x 3, 75% x 3, 75% x 3, 75% x 3 of SN 1RM, Rest 1 min

C ) Hang Clean + Jerk:  3 x 3+1 reps at 70% of CJ 1RM, Rest 1 min

D1) Pendlay Row: 3 x 6-8 reps, no rest

D2) Ring Row (31X2): 3 x 6-8 reps at tempo, Rest 1 min

*Post results to comments.

The Importance of Celebrating Your Success

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7/13/14

Rest Day!

Saturated Fat: Good or Bad?

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7/12/14

A ) TEAM “FILTHY FIFTY”:

*Work to be divided between your team (2-4 people).  If someone has some area that they excel at – give them more work in that department – and less in another!  Strategize.

50 Box Jumps (20/24”)

50 Jumping pull-ups
50 Kettlebell swings (35/55lb)

50 Walking Lunges
50 Knees to elbows
50 Push press, (35/45lb)
50 Back extensions
50 Wall ball (14/20lb)
50 Burpees
50 Double unders

*Post results to comments.

Top Tips For Your First 2 Years of CrossFit

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7/11/14

A ) Deadlift: work up to 1RM for the day, but not at the expense of technique or your back!

B ) For time: 2 mile run

*Post results to comments.

4 Ways To Make Any Program Work

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7/10/14

A ) Power Snatch + OHS + Snatch Balance: 4 sets x 2+2+2, lighter weight, focus on technique

B ) Jerk (from rack): 4 sets x 3 reps, lighter weight – focus on speed, timing, and technique

C ) OPTIONAL: make up any testing from earlier in the week….

*Post results to comments.

Should I Give Up On The Split Jerk?

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7/9/14

A ) Strict Press: work up to 1RM in strict press!

B ) 60 SECONDS MAX EFFORT AIRDYNE FOR CALORIES

*can also substitute 60sec max effort DU as long as you are extremely proficient in DU

C ) 5-6 min recovery from airdyne

D ) 10 min AMRAP – 80% effort:

20 Russian KBS

20 Double Unders

20 Sit ups

*Post results to comments.

Double Down on Recovery For Maximum Results

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7/8/14

The testing begins!

A ) For time: 5K ROW

*Post results to comments.

10 Must-Do's To Stay Athletic

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7/7/14

A ) Back Squat: 5 sets x 1 reps at 90%, rest as needed between sets

B1) Kipping Pull Up: 3 x max reps -2 unbroken, Rest 1 min

B2) Chest To Bar Pull Up: 3 x max reps -2 unbroken, Rest 2-3 min

C ) 2 rounds – 100% effort each time, but try to stay consistent:

12-9-6

Wall Ball (14/20lb)

Pistol (alternating…so set of 12 would be 6 left, 6 right leg)

+ Rest until you are fully recovered

*Post results to comments.

What Cirque Du Soleil Can Teach You About How to Build Muscle

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7/6/14

Rest Day!

20 Mainstream Nutrition Myths Debunked

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7/5/14

**Just a reminder that the TEAM WOD is at 9:30am today!
**Free intro class is at 8:30am from here on out.

A ) Partner “Jackie” For Time:

*work to be divided evenly between yourself and your partner, unless you want to try it as an individual, your choice!

1000m Row

50 Thrusters (35/45lb)

30 Pull Ups

*Post results to comments.

Continue reading →

7/4/14

HAPPY 4TH OF JULY!  WE WILL ONLY BE HAVING ONE WOD TODAY AT 9AM.

A1) Strict Pull Up: 4 x max reps -1, Rest 60 sec

A2) Strict HSPU: 4 x max reps -1, Rest 60 sec

B ) 12 min AMRAP:

8 Hang Power Clean (75/115lb)

8 Ring (or stationary) Dips

8 OH Walking Lunges (25/45lb plate)

*Post results to comments.

2 Ab Exercises That Are Actually Worth Doing!

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7/3/14

**Tomorrow is 4th of July!  We will be having only one WOD at 9AM.  Come in and sweat to start your day right!

A ) Deadlift: work up to 3RM for the day for one set, rest as needed between sets (aka 3^th rep should be really challenging! Shoot for 10-15lbs higher than last week, but not at the expense of your technique!)

B ) 4 min AMRAP – 95%:

50 American KBS (35/55lb) + max burpees in remaining time

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

C ) 4 min AMRAP – 95%:

800m Run + max CTB Pull ups in time remaining

+ Rest 3-5 min (work on banded mobility during this time – focus on lower body; hip flexors, hamstrings, ankles/calves)

D ) 4 min AMRAP – 95%:

20 total pistols (alternating legs) + max sit ups in remaining time

*Post results to comments.

The 13 Biggest Alcohol Myths

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7/2/14

A ) Snatch: work to 1RM for the day!, only 3 misses allowed, Rest 2 min

B ) Clean & Jerk: work to 1RM for the day!, only 3 misses allowed, Rest 2 min

C ) 8 min AMRAP – 90% effort:

250m Row

25 Wall Ball (14/20lb)

25 Double Unders

*Post results to comments.

GET PUMPED!

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7/1/14

A ) Strict Press: warm up, build to a 5RM for 1 max set, getting in at least 3-4 warm up sets of 5 reps as you’re working up – want you to go heavier than last week on your final set! (even if by 1-2lb – every lb matters!), Rest 1-3 min between sets

B ) 4 sets:

60 sec ALL OUT EFFORT shuttle run (outside if possible, if not sub treadmill or C2 rower)

+ Rest 2-3 min

C ) 4 sets for time – 100% effort (aka SPRINT):

5 Pull Ups

10 Air Squats

25 box jumps

+ Rest 2-3 min

*Post results to comments.

Ready to Run Faster? Practice Falling

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