Friday, October 31, 2014

10/31/14

Cori Safe    12:00 AM    1 comment

HAPPY HALLOWEEN!


A ) C2 Row: 6 sets x 15s ALL OUT EFFORT, Rest 1 min

B ) 4 sets – 95% effort:
20 Box Jumps (20/24” – with step down)
50 DU
+ Rest 3 min between sets

C1) Planche Push Up Hold: 2 x 30sec, no rest
C2) Strict TTB: 2 x 30sec max reps strict, no rest
C3) Powell Raise (30X1): 2 x 8 reps/arm at tempo, Rest 2 min


*Post results to comments.

10 Awful Nutrition Myths

Thursday, October 30, 2014

Wednesday, October 29, 2014

10/29/14

Cori Safe    12:00 AM    4 comments

A ) Snatch: 60% x 2, 70% x 2, 80% x 2, 85% x 2, 90% x 1, Rest 1-2 min

B ) Clean Pull: 4 sets x 2 reps at 80% of CJ 1RM, Rest 1-2 min

C ) EMOTM for 12 min:
Odd: 7 Deadlifts (105/155lb)
Even: 7 Pull ups


*Post results to comments.

Your Arms Are Like Ropes

Tuesday, October 28, 2014

10/28/14

Cori Safe    12:00 AM    5 comments

A1) Strict Press: 3 x 5 reps (5th rep should be challenging), Rest 1 min
A2) Strict Pull up: 3 x 5 reps UB if possible (add weight if too easy), Rest 2 min

B ) For Time:
30 Power Clean & Jerks (55/85lb)
Run 1,600m


*Post results to comments.

Should Your Workout Kick Your Ass?

Monday, October 27, 2014

10/27/14

Cori Safe    12:00 AM    2 comments

A ) Back Squat: 3 sets x 2.2.2, 10s/3min Rest (~70-77% of BS 1RM)

B ) 4 sets – 80% effort:
4 min AMRAP:
8 Power Snatches (45/75lb)
8 Wall Balls (14/20lb)
8 American KBS (35/55lb)
+ Rest 3 min


*Post results to comments.

11 Controversial Superfoods

Sunday, October 26, 2014

Saturday, October 25, 2014

10/25/14

Cori Safe    12:00 AM    1 comment

A ) 10 min AMRAP – 80% effort:
15 American KBS
15 Deadlift (105/155lb)
20 Walking Lunges

+ Rest 3 min

B ) 10 min AMRAP – 80% effort:
5 HSPU
5 Calorie Row
15 Box Jump (20/24”) with step down

+ Rest 3 min

C ) 10 min AMRAP – 80% effort:
5 Pistols/leg
5 Muscle Ups (sub is 3 push ups and 3 pull ups per muscle up)


*Post results to comments.


Friday, October 24, 2014

10/24/14

Cori Safe    12:00 AM    No comments

A ) Death by Burpees (Minute 1 – one burpee, Minute 2 – two burpees, Minute 3 – three burpees….you will continue this pattern until you cannot make the allotted number of burpees in the minute.  Then you will record this number.)

B ) 5-10 minute rest (work on mobility during this time)

C ) EMOTM for 10 min:
15sec of max Thrusters (65/95lb)

D1) Tempo Ring Row (41X2): 3 x max reps, no rest
D2) Strict Stationary Dip (30X2): 3 x max reps at tempo, Rest 2-3 min


*Post results to comments.

Fall In Love With Training Again

Thursday, October 23, 2014

Wednesday, October 22, 2014

10/22/14

Cori Safe    12:00 AM    2 comments

A ) Deadlift From Low Hang Position (just below knee cap): 3 sets x 4 reps, Rest 3 min

B ) Support Hold (on Dip Station or Rings): 4 sets x 30 sec hold, Rest 1 min

C ) For time:
100 Air Squats
50 Push Ups
100 DU (*or sub 3x the singles or a weighted rope)


*Post results to comments.

What You Need to Know About Mobility & Stability

Tuesday, October 21, 2014

Monday, October 20, 2014

10/20/14

Cori Safe    12:00 AM    4 comments

A1) Push Press: 2 x 8 reps (8th rep should be challenging, but resist the urge to turn this into a push jerk), Rest 1 min
A2) CTB Pull up: 2 x 8 reps UB if possible, Rest 2 min

B) Overhead Squat: 4 x 6 reps (technically perfect reps here! Should try and increase weight from last week’s squats), Rest 2 min

C ) 3 sets – 95% effort:
6-4-2
Push Jerk (65/95lb)
Pull Up
+ Rest 7 min (full recovery)


*Post results to comments.

An Open Letter To People Struggling To Exercise

Sunday, October 19, 2014

Saturday, October 18, 2014

10/18/14

Cori Safe    12:00 AM    1 comment

A ) Partner “Fight Gone Bad” – but, 4 rounds total, you will each do 2:
Minute 1: Wall Ball (14/20lb)
Minute 2: Sumo Deadlift High Pull (55/75lb)
Minute 3: Box Jump (20” for male/female)
Minute 4: Push Press (55/75lb)
Minute 5: Row (for calories)
Minute 6: REST
*Partner one will get through all stations, then beginning minute 7, Partner 2 will start their wall balls and go until all stations are complete.  Then, partner 1 will go again.  Partner two will go again as well.  Looking for total reps for the group of two between all four rounds.


*Post results to comments.

Effects of Caffeine on Upper & Lower Body Strength

Friday, October 17, 2014

10/17/14

Cori Safe    12:00 AM    2 comments

A ) 8 sets: Row 10 calories, Rest 1 min

B ) 2 sets – 95% effort:
1 minute running clock: complete as many Thrusters as possible with 65/95lb, Rest 3 min

C ) 2 sets – 95% effort:
1 minute running clock: complete 8 TTB then max sit ups in time remaining, Rest 3 min

D1) Band-Face Pulls (2222 tempo): 3 x 10-12 reps, no rest
D2) Ring Push Ups (41X1 tempo): 3 x max reps at tempo, Rest 2-3 min


*Post results to comments.

6 Ways To Keep Getting Stronger

Thursday, October 16, 2014

10/16/14

Cori Safe    12:00 AM    3 comments

A ) Snatch: 50% x 2, 60% x 2, 70% x 2, 80% x 2, 85% x 1, 90% x 1, Rest 1-2 min

B ) Power Clean: 50% x 2, 60% x 2, 65% x 2, 70% x 2, Rest 1-2 min

C ) EMOTM for 12 min:
Odd: 5 Single Arm DB/KB Overhead Squat per arm
Even: 12 Box Jump (20/24”)


*Post results to comments.

Kelly Starrett's Back Pain Relief Template

Wednesday, October 15, 2014

10/15/14

Cori Safe    12:00 AM    4 comments

A ) Mid-Shin Deadlift: 3 sets x 5 reps, Rest 3 min

B ) Muscle Up Tech Work:  spend 10 minutes working on transitions; banded transitions, ring pull ups, kips, other drills by coach, etc…

C ) 10 min AMRAP:
2 Muscle Ups (sub is 3 dips/3 push ups per MU)
5 Strict Pull Ups
5 Push Press (at or around 75-80% of PP 1RM)


*Post results to comments.

Long, Lean Muscles; Oh, the irony...

Tuesday, October 14, 2014

10/14/14

Cori Safe    12:00 AM    3 comments

A ) Front Squat: 3 sets x 9 reps, last set – reach real 9RM, Rest 2-3 min

B ) 3 sets – 80% effort:
5 min AMRAP:
30 DU (or 3x the singles)
5 Pull Ups
30 Walking Lunges
5 HSPU (sub 2x regular pushups)
+ Rest 2 min *start the next set where you left off the previous set

C ) 2 sets – 80% effort:
5 min AMRAP:
45 second plank hold
3 Wall Walks
+ Rest 2 min *start the next set where you left off the previous set


*Post results to comments.

Highlighting The Health Halo

Monday, October 13, 2014

10/13/14

Cori Safe    12:00 AM    4 comments

A1) Ring or Stationary Dip: 2 x 9 reps, Rest 1 min
A2) Ring Pull Up: 2 x 9 reps Unbroken if possible, Rest 1 min

B) Overhead Squat: 4 x 8 reps (technically perfect reps here!), Rest 2 min

C ) 3 sets – 95% effort:
10 DL (115/155lb)
10 Burpee Box Jump OVER (20/24”)
+ Rest 7 min (full recovery)


*Post results to comments.

Extreme Measures You Don't Need To Take To Lose Fat

Sunday, October 12, 2014

Saturday, October 11, 2014

10/11/14

Cori Safe    12:00 AM    1 comment

A ) 3 Rounds For Time:
400m Run
30 Air Squats
15 Push Press (95/115lb)


*Post results to comments.


Friday, October 10, 2014

10/10/14

Cori Safe    12:00 AM    2 comments

A ) EMOTM for 10 min: 20sec shuttle run (do this in the alley!)

B ) 2 sets – 95% effort:
2 minute running clock: Complete 20 TTB + Max DU in time remaining, Rest 3 min

C ) 2 sets – 95% effort:
2 minute running clock: Complete 20 HSPU + max Box Jumps in time remaining (20/24”), Rest 3 min

D1) Glute Ham Raise (either on machine or with partner): 3 x 8 reps, no rest
D2) Abmat Situps: 3 x 20 reps ( can add med ball toss to partner as well ), Rest 2 min


*Post results to comments.

Three Strategies to Overcome to Sticking Point to Any Lift

Thursday, October 9, 2014

10/9/14

Cori Safe    12:00 AM    1 comment

A ) Hang Snatch: 65% x 3, 70% x 3, 70% x 3, 75% x 3, 75% x 3, Rest 1-2 min

B ) Power Clean: 50% x 2, 60% x 2, 70% x 2, 70% x 2, Rest 1-2 min

C ) Jerk (from rack): work up to a heavy triple, make note of weight

D ) EMOTM for 10 min: 8 Burpees to 6” target


*Post results to comments.

Loose Knees = Loose Jerks

Wednesday, October 8, 2014

10/8/14

Cori Safe    12:00 AM    3 comments

A ) Deadlift: 3 sets x 4 reps, work up to a heavy set of 4 reps (keeping back flat, no roundness!), Rest 3 min

B ) Wall Walks:  Accumulate 10- 15 reps

C ) 5 Rounds For Time:
6 UB Ring Dips (or Stationary Dips or negatives)
6 UB CTB Pull ups (sub would be regular pull ups, banded, ring rows)


*Post results to comments.

Why I've Given Up On Running

Tuesday, October 7, 2014

10/7/14

Cori Safe    12:00 AM    4 comments

A ) Front Squat: 3 sets x 10 reps, last set – reach real 10RM, Rest 2-3 min

B ) 4 sets – 80% effort:
4 min AMRAP:
10 Wall Ball (14/20lb)
20 Russian KBS (35/55lb or heavier if possible)
30 second plank
+ Rest 3 min
*start where you left off the previous set


*Post results to comments.

18 Do's and Don'ts of Stretching

Monday, October 6, 2014

10/6/14

Cori Safe    12:00 AM    2 comments

A1) Barbell Strict Press: 2 x 10RM (you should be failing the 10th rep here, go heavy!), Rest 1 min
A2) Pull up (can be kipping, butterfly, or strict): 2 x 10 reps Unbroken if possible, Rest 1 min
A2) Overhead Squat: 2 x 10 reps (technically perfect reps here!), Rest 2 min

B ) For time:
Run 1,600m
Complete 20 Power Snatch (95/65lb)


*Post results to comments.

10 Similarities Between Junk Food and Drugs

Sunday, October 5, 2014

Saturday, October 4, 2014

10/4/14

Cori Safe    12:00 AM    2 comments

A ) For time:
*Split the work in teams of 2 or 3.
30 Squat Cleans (65/95lb)
60 Walking Lunges
30 Power Cleans (65/95lb)
60 Walking Lunges
30 Shoulder To Overhead (65/95lb)
60 Walking Lunges
30 Overhead Squat (65/95lb)
60 Walking Lunges


*Post results to comments.

Squat Patterning 101

Friday, October 3, 2014

10/3/14

Cori Safe    12:00 AM    2 comments

A ) EMOTM for 8 min: 20sec HARD row, Coast the rest of the 40s…

B ) Every 2 minutes for 8 minutes total complete:
20 UNBROKEN Wallballs
5 Strict Toes to Bar

C1) Glute Ham Raise (either on machine or with partner): 3 x 8 reps, no rest
C2) DB Manmakers: 3 x 8 reps, no rest
C3) Abmat Situps: 3 x 20 reps ( can add med ball toss to partner as well ), Rest 2 min


*Post results to comments.

Are Health & Aesthetics Mutually Exclusive?

Thursday, October 2, 2014

10/2/14

Cori Safe    12:00 AM    2 comments

A ) Clean Grip Deadlift: 4 sets x 4 reps, these should be heavier than your Snatch Grip Deads in previous weeks, but technique being most important (focus on one piece pick up), Rest 3 min

B ) Alternating Pistols:  Accumulate 20 total, use assistance as necessary

C ) For time:
50 push ups (chest to deck! With perfect technique)
50 Pull ups


*Post results to comments.

4 Firebreathing Finishers

Wednesday, October 1, 2014

10/1/14

Cori Safe    12:00 AM    4 comments
**Along with the 6-Week Nutrition Challenge starting today, we are also having an October Class Challenge beginning today!  If you attend 10 CrossFit or Group X classes in October, you get a free Personal Training Session.  Grab your punchcard at the Front Desk today and make sure your coach/instructor initials that you completed class.
A ) Hang Power Clean: 50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min

B ) Push Jerk: 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

C ) 3 Sets – 90% effort:
3 min AMRAP:
3 Back Squat (this should be around 80-85% of BS1RM, but with impeccable technique)
3 L-Sit Chin/Pull Ups
+ Rest 3 min


*Post results to comments.

Think Critically and Don't Believe Everything You Hear
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