10/31/14

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 Myt...

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10/30/14

A ) Snatch Grip Deadlift: 4 sets x 5 reps, Rest 3 min B ) Handstand Hold: 4 sets x 35 sec hold, Rest 1 min C ) 6 Rounds For Time: 6 Ring or Stationary Dips 6 TTB *Post results to comments. 5 Favorite Shoulder Health Exercis...

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10/29/14

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 Rop...

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10/28/14

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 As...

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10/27/14

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 Superfoo...

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10/26/14

Rest Day! Diet Variety Is The Spice Of L...

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10/25/14

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. ...

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10/24/14

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,...

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10/23/14

A ) Clean & Jerk: 60% x 2, 70% x 2, 75% x 2, 80% x 2, 80% x 2, Rest 1-2 min B ) 3 sets: 3 min AMRAP: 4 Front Squat (at 70% of FS 1RM) 4 TTB + Rest 3 min *Post results to comments. Dmitry Klokov Thruster & Snatch Ladd...

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10/22/14

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 & Stabili...

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10/21/14

A ) Front Squat: 3 sets x 8 reps, last set – reach real 8RM, Rest 2-3 min B ) For Time: 50 Calorie Row 50 Wall Ball (14/20lb) 400m Run *Post results to comments. 5 Keys to Doing HIIT The Right W...

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10/20/14

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...

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10/19/14

Rest Day! I'm a nutrition coach, but I refuse to tell you (exactly) what to eat...

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10/18/14

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...

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10/17/14

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...

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10/16/14

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 Templa...

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10/15/14

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....

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10/14/14

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...

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10/13/14

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 F...

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10/12/14

Rest Day! Meal Frequency and II...

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10/11/14

A ) 3 Rounds For Time: 400m Run 30 Air Squats 15 Push Press (95/115lb) *Post results to comments. ...

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10/10/14

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...

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10/9/14

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 Jer...

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10/8/14

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 Runni...

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10/7/14

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 Stretchi...

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10/6/14

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...

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10/5/14

Rest Day! Eating Clean vs. IIFYM for Advanced Athle...

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10/4/14

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 1...

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10/3/14

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...

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10/2/14

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...

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10/1/14

**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,...

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