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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Apr
10

Friday, April 11, 2014

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Final Day of 1 rep max testing!

Clean

&

Snatch

Chad Vaughn demonstrating the clean (and jerk), and snatch in slow motion:

Clean: 

https://www.youtube.com/watch?v=4YJ_L7jqgoA

Snatch: 

https://www.youtube.com/watch?v=hVTYRjSDyC4

Class Warm-up

20 minutes for each movement 

Warm up with a few reps at a light, moderate and heavy weight. Then make 4 attempts at your 1 rep max.

When you are ready to make a max attempt please tell a coach so they can watch.

**************************************************************************************************************************************************************************************************

Notes for Moving forward:

- Next week we will be back to regular wods, lifts, gymnastics and all that is great about CrossFit. Don’t forget to bring in your records as you will need your max lifts to figure out what weights to use and keep track of your progress.

- Be sure to check the webpage before coming into class to make your workout more efficient and timely. The coaches try their best to keep the classes to one hour but we need your cooperation. With the volume of exercise we try to provide you with, class can run a few minutes late sometimes so keep that in mind.

- CrossFit is always seen as a community and that certainly applies to our community at Athleo. Lets remember to be friendly, introduce yourself to newbies, introduce them to your friends, help your fellow Athleos set up, break down and clean up. If you finish your workout before other members please do not put away your weights or other items while other member are still kicking ass at a wod, stop and cheer them on, you’d want the same thing.

- Your improvements at the box are dependent on the effort you apply to the workouts as well as what you do outside of the box. To be better at anything in life you need to practice, practice, practice…and then practice some more. We will do our best to provide you with the tools to reach your fitness goals but if you aren’t where you want to be, come talk to the coaches, we always want feedback.

Good things to come Athleos, good things! Lets get stronger, faster, more supple  more gymnasty, and athletic as a community! 

 

 

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Apr
09

Thursday, April 10, 2014

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Class Warm-up

Gymnastic Skill

The Strict Ring Muscle-Up

http://gymnasticswod.com/content/strict-muscle-progression

We will break down each part of the muscle-up to better understand what is needed to perform one. We will also explain how to scale the muscle-up when you see them programmed in a wod.

- False Grip

- Ring Pull-up

- Transition

- Ring Dip

 

WOD

The OFFICIAL  Athleo Benchmark Wod!

20 Overhead lunges with a plate 45/25

20 Pull-ups

20 Burpees

20 push press 95/65

800 m Run

20 push press 95/65

20 Burpees

20 Pull-ups

20 Overhead lunges with a plate 45 25

*There is a 25 min cap

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Apr
08

Wednesday, April 9, 2014

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1 Rep Max Testing Day 5

 

Class Warm up

Overhead Squat

Watch this video!!!

Warm up:

- 2x 10 reps with the Barbell. Pause for 1-2 seconds at the bottom of the squat.

- 2x 6 reps with a moderate weight.

- 2×3 with a heavy weight

- Do 4-6 attempts at a 1 rep max.

Tips:

- Initiate the squat by moving your hips/ hamstrings back.

- Tighten your abs, continuously push the bar up, and keep your elbows locked.

- Keep your chest up, head neutral and pinch your shoulder blades together.

-  As you sit into the squat drive your knees out to open up your hips as wide as you can, sit up as tall as you can.

- Once you hit below parallel, DO NOT RELAX!

- Drive through the heels keeping your abs tight, shoulders and elbows locked, knees out, chest up and head neutral.

- Lock out at the top by squeezing your butt

- dump the bar in front of you.

WOD

5 min amrap

10 sit-ups

5 pushups

 

 

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Apr
07

Tuesday, April 8, 2014

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Class Warm up

Gymnastic Strength

3 rounds

Max strict HSPU

10 Wall Walks

* We will be reviewing the Piked HSPU as an option for scaling.

90-degree-pike-pushup

 
WOD

4 RFT

10 Pistols – total, alternate legs.

10 Power Cleans – touch and go. Aim for unbroken.

10 Calorie Row – this is a hard sprint!

* use 35% of your max deadlift for the power cleans.

** Use the Pistol modifications we learned last week

 

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