Apr
22

Wednesday, April 23, 2014

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On your own

Spend a few minutes smashing the shoulders and calves.

 

Class warm-up

Tabata 8 rds (alternating)

Ball slams

In place Knee Highs

Then

Barbell Warm-up

Barbell prep for wod

 

WOD

For Time:

1 mile run (see map below)

50 sit-ups

10 bear complex – use 55% of your max clean

 

1 bear complex includes each of the following movements.

- Power Clean

- Front Squat

- Push press

- Back squat

- Push press

 

*** these need to be all separate movements. A squat clean thruster does not count as the first three movements, and a back squat to a press does not count as the last two movements.***

- Do all 5 movements (1 complex) without putting the bar down

-  Attempt to do as many complexes in a row without putting the bar down, but don’t start one unless you plan on finishing it!

- Hint: you can use the back rack position at the start or finish of the back squat as a rest.

 

Athleo Running Route: 3 laps is about 1 mile.

Athleo Map

 

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Apr
21

Tuesday, April 22, 2014

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On your own warm up starts as soon as you walk in the door.

- Run or row 400 m

- Couch Stretch 1 min each side

- If you are early, find a spot on the floor and  foam roll/mobilize until class starts

 

Class Warm-up

Shoulder/ Chest mobilization

Hip mobilization

Barbell warm-up for strength component

 

Strength

EMOM 6 min

4 Push Press at 85 % of your max

- Spend a few minutes warming up to your weight

 

WOD

“Cindy”

As man rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Air squats

- This is a classic CrossFit workout and it is as challenging as you make it, so push yourself!

- Don’t sprint out of the gate, try to continuously move, and rest only for a few seconds at a time.

- Aim for all movements to be unbroken for as long as you can.

- To give you an idea of how many rounds you should aim for (Scaled or Rx) here is a breakdown by level of fitness:

   Well Rounded Beginner – 10 rounds

   Intermediate Athlete – 15 rounds

   Advanced Athlete – 20 rounds

   Elite Athlete – 27 rounds

   Chris Spealler – 38 rounds…yea he gets his own category.           http://games2009.crossfit.com/competitors/athlete-rankings-cindy.html

 

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Apr
20

Monday, April 21, 2014

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Strength

Front Squat

5 sets of 5 repititions (5×5)

- Use 80% of your front squat 1 rep max (same weight across all sets)

- Warm up with a few sets of light weight

- Focus on only taking 90 seconds of rest between your working sets

 

WOD

12 minute AMRAP

12 Stationarry front rack lunges – use 35% of your 1 RM for front squat

6 K2E

 

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Apr
18

Saturday, April 19, 2014

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Strength/ Skill

Snatch Balance

6 sets of 1 rep at a time

- Warm up with a few reps of light weight

- Work up to a heavy single.

- Pause at the bottom of the OHS.

 

WOD

With a running clock:

1 Round

200 single-unders

100 ab mat situps

2 Rounds

400 meter run

25 Burpees

3 Rounds

400 meter row

50 air squats

 

 

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Apr
17

Friday, April 18, 2014

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Strength

Every 2 min  for 12 minutes complete

3 Cleans @ 85% of you max effort clean.

 

WOD

AMRAP 18 minutes

20 KB Cleans

200 meter run

20 KB swings

Watch how to do a KB Clean 

 

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Apr
16

Thursday, April 17, 2014

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Cardio warm-up

800 m row or run

 

Class warm-up

TBT! – lets get warmed up!

Aerobics3_LivingPages

 

Gymnastics

8 rds tabata hanging L- Holds

Then

Rope Climbing – Make sure you wear knee high socks or long pants to avoid getting scraped up by the rope

- If you have climbed the rope in the past, group up at one rope and work through 5 climbs.

- If you have not climbed the rope or are scared of heights we will work on learning the leg wrap and a scaled version of the climb.

How to climb up the rope

How to scale down the rope

 

WOD

EMOM 12 minutes

Odd Minute: 10 Chin ups

Even Minute: amrap of Double-unders in 45 seconds

 

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Apr
15

Wednesday, April 16, 2014

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Strength

5 x 5 Strict Press- Use 80% of your max strict press

- Same weight for all sets

- Warm up to your specific weight by doing a couple reps of increasing weight.

- Rest 90 seconds between sets.

 

WOD

21    15    9

Deadlift – 50% of your max

Burpee Box Jumps – 24/20

 

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Apr
14

Tuesday, April 15th, 2014

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Gymnastics 

Tabata 10 rds alternating movements:

Plyometric push-ups 

- Hollow Rocks

WOD

Bring your rainy day running shoes and maybe a towel and a change of clothes if you want to leave the box dry! Rain or shine we are having fun with the named wod “Nancy”.  For those of you who melt in the rain we may offer the use of a rower instead, but there may be a small burpee penalty.

dance-in-the-rain1

“Nancy in the Rain”

(if it rains of course…if it doenst rain,  then its just “Nancy”)

5 rounds for time

400 m run

15 OHS 95/65

- use your towel to dry your hands and bottoms of your shoes before grabbing the bar…seriously, if its raining make sure to do this.

- 25 min cap

- If you cannot do 15 unbroken reps of 95 or 65 you will need to scale. Try using 40% of your 1RM for OHS

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Apr
13

Monday, April 14, 2014

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Class Warm up

 

For Strength, 15 min to complete:

3 Rounds

8  Unbroken back squat using 65-70% of your max back squat, off the rack

8 HSPU – scale with strict dumbbell/ kettlebell press or piked HSPU

Rest – no more than 2 min, shorter if you can.

* If you are using a similar weight as another person, share a bar.

** Focus on using good technique.

NOTE: Percentages of 1 rep maxes isn’t an exact science. If you calculate your weight and it seems too heavy for you, round down or drop the weight by 5-10 lbs. As you get to know your lifts more and more you will have a better idea of your capabilities. Make notes in your log about how the weight felt.

 

WOD

For Time

30 Thrusters using  65% of your Push Press

30 T2B

 

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Apr
11

Saturday, April 12, 2014

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Class Warm-up

Core

16 Rounds Tabata (alternate movements):

- Mountain Climbers

- Medball Sit-ups

WOD

30 minute cap

800 meter Run (4 laps around building)

30 T2B

50 Wall Ball 20/14

800 meter Run

60 Hurdle hops

80 DB Snatch 45/20

800 meter Run

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