8/31/14

Rest Day! ***TOMORROW IS LABOR DAY!  WE WILL BE HAVING ONE CLASS ONLY AT 9AM.  SEE YOU THERE!*** Victual voodoo; eat something you don't like every ...

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8/30/14

A ) Front Squat: 3 x 3 reps at 80%, rest as needed between work sets (at least 2 min!) B ) 15min EMOM: Min 1: 20sec max effort Double Unders Min 2: 20sec max effort HSPU Min 3: 20sec max effort jumping lunges *Post results to comments. External Hip Rotation in the Squ...

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8/29/14

A ) Power Clean: build to max B ) Rest 3-5 min, then 30 reps Power Clean for time at 75% of A C ) Rest 5-10 min, then Row 500m for time *Post results to comments. ...

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8/28/14

PARTNER WOD! A ) Each partner must complete 5 rounds of the following (only one person working at a time).  Score will be time when both partners have finished all 5 rounds: 20 Wall Balls (14/20) 10 Burpees 400m run *Post results to comments.  Stress; the silent killer of gai...

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8/27/14

A1) Overhead Squat at 31X0 tempo: 4 sets x 6-8 reps at tempo, Rest 1 min A2) Single Leg KB Deadlift at 3011 tempo: 4 sets x 6-8 reps/leg, Rest 1 min A3) Plank: 4 x 30sec, Rest 1 min B ) 7 min AMRAP: 7 DB Ground to Overhead (should be using 2 DB’s or KB’s, challenging weight) 14 Sit ups *Post results to comments. Dieting vs. Recove...

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8/26/14

A1) Bench Press: 3 sets x 8 reps, Rest 1 min A2) Ring Row: 3 sets x 8 reps @ 2111 tempo, Rest 1 min A3) Side Plank: 3 sets x 45sec/side, Rest 1 min B ) 4 rounds for max reps: 60sec row for calories 60sec push ups 60sec strict pull ups + Rest 60sec *Post results to comments. The Failure Cycle (and how to end i...

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8/25/14

A ) Deadlift: 3 sets x 6 reps, all sets should be at the same weight across, Rest as needed between sets B ) 5 rounds for time: 10 burpee box jump (20/24”) 10 thrusters, 65/95lb 400m run *Post results to comments. Is Running Natura...

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8/24/14

Rest Day! The Green Smoothie Diet; Healthy or Hy...

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8/23/14

A ) Front Squat: 6 x 3 reps at 85%, rest as needed between work sets (at least 2 min!) B ) 12 min AMRAP: 5 TGU/arm 15 Push Press (55/85lb) 30 Air Squats 40 Double Unders *Post results to comments. ...

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8/22/14

A ) 3 Rounds For time – 100% effort: 5 Muscle Ups (or sub 3 dips + 3 pull ups per MU) 7 Power Cleans (95/135lb) 9 American KBS (35/55lb) *Post results to comments. Stabilizing The Scapulae For Overhead Pressi...

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8/21/14

A ) 5 min AMRAP – 85%: 5 TTB 5 Air Squats 10 DU + 4 min Rest B ) 5 min AMRAP – 85%: 5 HSPU (sub wall walks) 15 Box Jumps (20/24” with step down) + Rest 4 min C ) 5 min AMRAP – 85%: 3 CTB Pull Ups 10 Burpees + Rest 4 min D ) 5 min AMRAP – 85%: 10 Wall Ball (14/20lb) 10 Deadlift (95/135lb) *Post results to comments. Looking for total rounds + reps for each set How To Raise...

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8/20/14

A1) Ring or Stationary Dip: 4 x 5-8 reps (strict if possible), Rest 1 min A2) Split Jerk (from rack): 4 x 5 reps, moderate weight, should be challenging but able to keep excellent technique, Rest 2 min B ) EMOTM for 8 min: 20 sec MAX EFFORT Row (or Airdyne) C ) EMOTM for 8 min: 20 sec max effort jumping lunges *Post results to comments. The First Half of Your Life Doesn't Determine...

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8/19/14

A ) Clean & Jerk (from floor, full squat catch): 4 x 1 rep at 95% of CJ 1RM, Rest 2 min B ) EMOTM for 12 min: 2 Hang Squat Snatch at 60% of SN 1RM C1) Pendley Row: 3 x 5 reps, work to a challenging set of 5 reps, no rest C2) CTB Pull Ups: 3 sets x max reps, no rest C3) Plank Hold: 3 x 45seconds, Rest 2 min *Post results to comments. How to Reset Your Metabolism with Diet Brea...

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8/18/14

A ) Romanian Deadlift (back must remain flat!): 4 sets x 5 reps – 5th rep should feel HEAVY!, Rest As Needed between sets B ) 2 sets – 100% effort: 250m Row 25 Burpees + Rest 3-5 min C ) 2 sets – 100% effort: 100 DU (or 3x Singles) 25 American KBS (35/55lb) + Rest 3-5 min *Post results to comments. Strength Without & With...

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8/17/14

Rest Day! 2014 CrossFit Games Champi...

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8/16/14

A ) Front Squat: 4 x 5 reps at 90%, rest as needed between work sets (at least 2 min!) B ) Complete the following – 80% effort: Run 800m 10 Dips (Ring or Stationary, Strict or Kipping) Run 800m 10 Pull Ups (Strict or Kipping) Run 800m 10 Deadlift (155/185lb) *Post results to comments. Take What Is Useful and Leave The Re...

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8/15/14

A ) For time – 100% effort: 500m Row + 3 Muscle Ups (sub 3 CTB pull ups + 3 Dips per MU) + Rest 5-10 minutes (work on mobility, get well rested) B ) For time – 100% effort: 12 Alternating Front Rack Lunges (65/95lb) 12 Chin Ups 12 Thrusters (65/95lb) *Post results to comments. Can Fascia Stretc...

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8/14/14

A ) 3 sets – 85% effort: 3 min C2 Row + 3 min Rest B ) 3 sets – 85% effort: 60sec Box Jump (20/24”, with step down) 60sec American KBS (35/55lb) 60sec Double Unders + Rest 3 min C ) 3 sets – 85% effort: 3 min AMRAP: 10 Wall Ball (14/20lb) 5 TTB 5 Pistols/leg + Rest 3 min *Post results to comments. Nutritionally Controlling the Autonomic Nervous Syst...

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8/13/14

A ) HSPU technique work: spend 5-10 minutes working on technique (ie. Handstand hold, wall walks, walking on hands to wall, negatives, deficit HSPU, strict HSPU, etc…) B1) HSPU: 3 sets x 5-8 reps (strict if possible), Rest 1-2 min B2) Push Press: 3 sets x 3-5 reps (use a weight where 3-5 reps is challenging), Rest 1-2 min C ) EMOTM for 14 min: Odd: 20sec max Double Unders Even: 10 sec...

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8/12/14

A ) Snatch (from floor, full squat catch): 4 x 1 rep at 90% of SN 1RM, Rest 2 min B ) EMOTM for 5 min: 3 Power Snatch at 60% of SN 1RM C ) Push Jerk: 3 x 5 reps, work to a challenging set of 5 reps D ) CTB Pull Ups: 3 sets x max reps, Rest 2-3 min (should be full chest to bar – do whatever you have to, add band, huge kip, think explosive on these, when you drop off the bar, the set is over). *Post...

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8/11/14

A ) Barbell Split Squat (31X1): 4 sets x 6-8 reps/leg at tempo, Rest As Needed between sets B ) 2 sets – 100% effort: 10 Squat Cleans (95/135lb) 15 burpees 400m Run + Rest 3-5 min C ) 2 sets – 100% effort: 10 Pull Ups 20 Walking Lunges 400m Run + Rest 3-5 min *Post results to comments. *Runs to be done outside if weather permitting, otherwise use treadmill. Use Your Words:...

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8/10/14

Rest Day! Tips For Getting Your First Bar Muscle...

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8/9/14

A ) Front Squat: 3 x 3 reps at 85%, rest as needed between work sets (at least 2 min!) B ) Complete the following – 80-85% effort: 2 min AMRAP: 10 Back Squat (125/155lb) 10 Air Squats + Rest 2 min 2 min AMRAP: 10 Push Press (55/95lb) 10 HSPU + Rest 2 min 2 min AMRAP: 10 Deadlift (125/155lb) 10 Knees to Elbows + Rest 2 min 2 min AMRAP: 10 Power Clean (55/95lb) 10 Wall Ball...

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8/8/14

A ) For time: 800m Run 30 Double KB Thrusters 50 Chin Ups B ) 3 rds of the following: 10 Sit Ups 10 Back Extensions Rest as needed *Post results to comments. What Happens To Your Brain When You Eat Junk Foo...

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8/7/14

A ) For time: 500m row + Rest 2 min 150 DU 50 TTB 150 DU + Rest 2 min 500m row *Post results to comments. Different Muscles For Different Press...

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8/6/14

A1) Strict Press: 5 x 5 reps (try and maintain the same weight across all work sets), Rest 1 min A2) Hand Release Push Up: 5 x max reps (do not allow lower body to rest on the floor, only the chest), Rest 2 min B ) EMOTM for 14 min: Odd: 20 sec max effort Russian KBS (use a weight that will be challenging for you – go heavy!) Even: 20 sec Burpee *Post results to comments. Bodybuilder...

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8/5/14

A ) Clean & Jerk: 5 x 2 reps at 85% of CJ 1RM, Rest 2 min B ) EMOTM for 10 min: 3 Hang Squat Clean at 65% of CJ 1RM C ) Work on kipping technique 5-10 min D ) EMOTM for 10 min: 5-10 kipping pullups (must be UNBROKEN) *Post results to comments. Doing The Sport She Lov...

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8/4/14

A ) Deadlift: 3 sets x 10-12 reps, (12th rep should be challenging, but back remains at 45 degrees) Rest As Needed between sets B ) 3 sets – 100% effort: 2 min AMRAP: 5 Dips 10 Push ups 15 Air Squats + Rest 3 min C ) 3 sets – 100% effort: 2 min AMRAP: 15 Wall Ball 10 Pull Ups 5 American KBS (35/55lb) + Rest 3 min *Post results to comments. 6 Reasons Your Body Doesn't Look...

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8/3/14

Rest Day! Reasons Why You Crave Sugar: Part...

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8/2/14

A ) 5 Rounds For Time: 5 Muscle Ups (sub is 2 Pull Ups + 2 Dips per MU) 10 Burpees 20 OH Walking Lunges (25/45lb) 30 Calorie Row (15 cals/person) *To be completed in groups of 2.  Each person must complete all reps (except for Row – each person does 15 cals).  Cannot move on to the next exercise until both yourself and your partner are finished with the previous one. *Post results...

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8/1/14

A ) Front Squat: 6 x 5 reps at 85%, rest as needed between work sets (at least 2 min!) B ) 6 sets of the following – 85% effort: 30sec HSPU 30sec Knees to elbows 30sec sit ups + Rest 90sec *Post results to comments. ...

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