Aug
20

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Games-Girls-Running

 

 

rowing

1:) Mobility

- Foam roll all your tender spots for 10 minutes

 

2:) CFA Yogish Warmup

* Coach will take you through EVERY movement (60 seconds per side/or stretch)

- Couch stretch

- Spider stretch

- Pigeon Stretch

- Sumo (ass to grass)

- Hamstring stretch (laying on your back, pull leg back and up using a band)

- Pec stretch using pull-up beam

 

3:) Skill – CORE

- Knee tucks

*accumulate 5 minutes with an 8 minute cap

 

4:) WOD

CFA Endurance

5k Run

or

5k Row

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Aug
19

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2175837-BabyDeadlifting

1:) Mobility

- smash your quads with a barbell (2 minutes – place barbell on top of quads and roll slowly)

- 10x Caterpillars w/2x HRPU while down

 

2:) Class warm up

Barbell Complex

2 rounds of

Round 1: Deadlift, Hang Power Clean, Front Squat, Press, Thruster

Round 2: Deadlift, Hang Power Snatch, OHS, Snatch

Repeat!

*This is a TECHNIQUE warm up – move the barbell with precision.

 

3:) Strength Deadlift

10x @70%

6x @80%

3 sets of 4@ 85%

 

4:) WOD

4 rounds for time

200m run/250m row

10 HRPU

15 Russian KBS 70-53#/35-45#

* advanced athletes may wear a 20# vest and or use pirouettes for pushups (Don’t do HSPU as they’ll be later this week)

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Aug
18

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1:) Mobility 2 minutes per side

- Hamstring stretch w/band

- Spider stretch

- Wrist stretch

 

2:) Class warm up

- Burgener warmup

Then 8 rounds Tabata MASH up

- Hollow holds

- Supermans

 

3:) WOD

15 minute AMRAP

5 Hang Cleans @ 60% of your Squat Clean

*if you don’t have a squat clean PR choose a weight that is challenging and you can do 3/2 dump

10 T2B/GHD * this will get hard! Lets get the midline stronger.

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Aug
17

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1:) Mobility (on your own once you come in)

- Foam roll lats 2 min/each side

- 20x PVC shoulder passthroughs

 

2:) Class warm up

- Pec stretches

- PVC Partner shoulder stretch

 

3:) Skill

- 3 rounds of max pull-ups with a 1 minute rest in between

or max dead hang.

*Use a band that is more difficult then what you have been using before. The goal is for it to be more difficult, thus getting your grip/lats stronger.

Advanced – 3 rounds of max bar muscle ups

- if you’ve been kipping for quite some time and or you have solid reps for strict pull-ups. Lets work on some bar muscle ups – Ask a Coach how to progress.

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4:) Strength

BENCH PRESS

1X 10@ 70%

1X 6@ 80%

3 sets of 4 @85%

 

5:) WOD

For time of

18 15 12 9 6 3

Wall Ball 20/14#

Burpees

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Aug
16

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1:) Mobility – 1o minutes

- Work on all your problem areas

 

2:) Class warm up

- 800m run – light pace – work on NO heel strike

- 500m row

 

3:) WOD

- 5 rounds for time

10 Box Jumps 30/24″

10 Push Press 115/75 -/+

200m run

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Aug
14

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sticker,375x360

 

1:) Mobility (on your own – you have 10 minutes to get this done when class starts)

- pigeon stretch 2 minutes per/side

- sumo stretch 1 minute

- 10x OHS w/PVC pipe (hold a STRONG bottom position for 5 seconds)

 

2:) Class warm up (coach will DIRECT when to squat, when to snatch and for how long to hold certain positions)

Barbell warm up 10 reps per movement. Pick a barbell that’ll allow you to perform the reps with virtuosity.

- 10 Hang Power Snatch (work on explosive hip and a fast turnover)

- 10 Back squat (Torso upright and knees out)

- 10 Thrusters (Torso and elbows up, barbell directly over shoulders)

 

3:) Backsquat

10x @ 70%

6x @ 80%

3 sets of 4 @ 85%

SOME TIPS ON THE BACKSQUAT FROM K-STAR. WATCH VIDEO

 

4:) WOD

9 OHS

21 Dips

7 OHS

15 Dips

5 OHS

9 Dips

 

*Overhead squat MUST be from the ground and a weight that challenges you, but MUST look FN awesome. No Bambi knees.. Not cool.

*Advanced Athleos have the option to do 9 7 5 OHS/Muscle Ups

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Aug
14

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rest2

“It’s not swagger. I’m just sore as shit from yesterday’s WOD.

1:) Mobility

- It has been a tough 3 days.. COME IN AND RECOVER -

- First 30 minutes of class time are to mobilize, but I mean seriously MOBILIZE.. There is not one single person in the box that can’t use a good 30 minutes of stretching, bending, twisting, foam rolling, lacrosse ball smashing some type of muscle or area in there body.

 

2:) CrossFit Endurance AKA - CARDIO.

- 30 minutes of LIGHT to MODERATE cardiovascular activity -

- Rowing

and/or

- Running

Examples will be on the white board

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Aug
12

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1:) Mobility

- Band stretch for lats 2 minutes each side

- 20x PVC shoulder dislocates

- Couch stretch 2 minutes each side

 

2:) Class warmup

- Samson 1 min each side

- Sumo 1 minute

- Plank 1 minute

- Superman 1 minute (thumbs up, arms out like a Y)

 

3:) Strength

Strict Press

10x @70%

8x @80%

3x 4 sets @85%

 

4:) WOD

“CYR’

Farewell WOD for Danielle – DOB – 7/21/1983

21 minute ARMAP (Danielle has been with CrossFit Athleo since October, 2012 - 21 months)

10 T2B/K2E or – GHD Situps if you have them (10 for the month she started at CFA)

21 KBS 53/35# (21 for the day she was born)

7 Deadlifts 225/135# (7 for the month she was born)

Buy out -THIS APPLIES ONLY TO DANIELLE CYR 83 BURPEES (83 for the year she was born).

 

Danielle,

Every time you walked into the box you brought with you nothing but a positive vibe and left behind hard work in a puddle of your sweat. For this, I will miss you and the loyalty you’ve given me. On behalf of CrossFit Athleo we wish you the best of luck on your move and a reminder that you’ll always have a box to WOD when you visit home.

“Go confidently in the direction of your dreams. Live the life you have imagined.”  –Henry David Thoreau

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Aug
11

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1:) Mobility

- Foam roll lats

- Foam roll quads

- Foam roll calfs

 

2:) Class warm up

- PVC fun

 

3:) WOD

OTM x 30

1st minute – 3 Squat cleans 135/95 -/+

2nd minute – 10 Burpees

3d minute – 20 Dubs/20 Sings

repeat

4th minute – 3 Squat cleans

5th minute – 10 Burpees

6th minute – 20 Dubs/20 Sings

etc..

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Aug
10

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1:) Mobility

- 1/2 way caterpillar with pushup

- 1/2 way broad jump (work on soft landing)

- 1x high kicks

- 1x high knees

 

2:) Class warmup

Tabata 20 seconds on 10 seconds rest –  2 rounds of

- Burpees

- Air squats

 

3:) Strength

Bench press

10@ 60%

8@ 70%

3×5 @ 75%

 

4:) WOD

2 rounds of:

15 HSPU/or 1 minute Handstand hold

10 chest 2 bar pullups/or 5 muscle ups

after 2 rounds 1 mile run

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