Monthly Archives

February 2015

COTH Saturday Partner WOD, 2/28/15

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21-15-9 Complex
21 Back Squats (45/35#)
21 Push Press
21 Hang Cleans
15 ”
15
15
9 ”
9
9
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For today’s partner work out, each partner will be responsible for completing all reps of the 21-15-9 complex. Partners will switch after each set of 21’s, 15’s and 9’s. While one partner is working the other will be in an overhead plate hold of 45/35#. If the partner in the overhead hold drops the weight the working partner must stop until the weight is back overhead again in a secure and locked out position.

Farewell Miranda Van Vliet!

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Hello athletes,

At CrossFit on the Hill we are passionate and dedicated to see growth in all our athletes. Today’s post is to celebrate Miranda’s new journey as she leaves us for California. She is a strong, smart, and a go-getter athlete.

Miranda we can’t thank you enough for trusting us with your fitness goals. We have seen you heal and strengthen week after week. As a community, we will miss you. We hope you will find your true heart’s desire wherever life takes you.

Please leave a comment and give your best wishes to Miranda!

Your CrossFit on the Hill family! 🙂

WOD for Friday, 2/27/15

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Paleo Recipe of the Day:
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“The Hurricane” Josh Ingy’s WOD
In 1 min intervals: 20 total minutes
*Outer Layer
10 Double Unders
10 Stepback Goblet Lunges
*Inner Layer
ME box jumps/ step ups
* boxes are placed in a circle
*athletes will move from box to box
* Every other box is either 24” or 20″
*Athletes will be circling in a row
*Eye of the storm
ME Clean and Jerks  (95#/ 65#/ 45#)
*athletes can only work 1 at a time
*athletes decide reps amongst their group
*Place pre-selected bars in middle of the room
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Today’s workout is to celebrate our King of the Hill, Josh Ingraham. When we asked what he’d like to do for his honorary WOD we received a PowerPoint presentation in return. Josh has a great imagination and this is what he came up with. This workout will also become an event for his company, www.ChefsNshape.com which will include your Coaches and Chefs from the area lifting 100,000 lbs.

WOD for Thursday, 2/26/15

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Paleo Recipe of the Day:
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Strength Circuit:
4 sets each:
1 lap Single Arm Bottom’s Up KB Stability walk: *alternate arms each time across
10 Ring Rows
5 Dragon Flags
____
MetCon:
AMRAP 4
Burpee to Bar Touch (6” target)
____
Today begins with our Strength Circuit. Strength Circuits are a great way to include various strength exercises and complete them in a shorter amount of time. Our other strength programming like squats, deadlifts, and cleans take a bit more time and require more rest in between sets because of the high loads so those movements are programmed to be performed by themselves. It is also on opportunity for us to program or unique strength training and accessory exercises.

WOD for Wednesday, 2/25/15

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Paleo Recipe of the Day:
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Strength:
Strict Press:
4×10 AHAP
____
MetCon:
5rounds:
1min Ring Dips
1min MedBall Slam 20/14#
1min Step Forward Lunge
1min Rest
____
Similar to yesterday’s strength programming. We will be working in sets of 10 but now with our overhead pressing strength. Performing longer sets of a strict press can be very humbling but will generate excellent shoulder strength and stability.  Our MetCon will be 1 min intervals of various movements. Each exercise trains a different movement pattern creating a great full body workout.

Paleo Challenge Team WOD Week 4

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Team WOD Week 4

For Time:
50 Wall Balls
50 MB Slams
50 Box jumps (or step-ups) 24/20#
50 KB Swings
– But EMOTM 3 Burpees (every athlete must complete the burpees before anyone on the team can continue collecting more reps)

*All athletes will work on the same clock but perform the workout individually.
*Athlete may use a running clock as long as they stay alert to the minutes.
*Please scale according to your current fitness level.

WOD for Tuesday, 2/24/15

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Paleo Recipe of the Day:
____
Strength:
Front Squat: (18-20mins)
4×10 AHAP (as heavy as possible)
*2 warm-up sets, 4 working sets
____
MetCon:
AMRAP 10
10 Chin ups
30 Push-ups
50 KB Swings 2/1.5
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If you have been with us for the bast 8 months. Front squat strength programming is nothing new. The majority of our sets, however, are usually between 1-5 repetitions. Today we will expand our sets and carry our low rep/ high load strength into moderate rep/ moderate load strength. Training ourselves in this rep range will also have great carry over into squat dominant conditioning workouts.

Fitz is Getting Married!

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On Saturday (2/21) we will be doing a special workout in honor of the marriage of Matt Fitzgerald to his fiancé, Rose. They will be there at the 11am class so be sure to come by for it! Afterward we will hang out and enjoy some drinks. BYOB this time around means Bring Your Own Beverage; I know that we are in the middle of a Paleo Challenge so if you’re participating you can do one of three things:

1. Drink a beer, take a -1 point for the day.

2. Drink a delicious flavored paleo carbonated drink provided by your loving coaches at COTH.

3. Drink some good, old-fashioned H20.

My point is, you have options. Come celebrate Fitz on Saturday with a killer workout and a drink of some kind. We will close COTH at 1pm.

As for the WOD…you can expect some burpees. And some of Mariah Carey’s greatest hits. To find out the rest you’ll just have to show up 🙂

WOD for Friday, 2/20/15

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Paleo Recipe of the Day:
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Skill: (8-10mins)
Cleans
____
MetCon:
EMOTM Ladder
+1 Clean *any style @ 75% of BW
– 2min Rest
EMOTM Ladder
+2 Wall Balls 20/14#
____
We end the week with another double ladder conditioning workout. These have become popular of late. They are a great mix of strength, conditioning, and work, testing absolute and relative strength.

WOD for Thursday, 2/19/15

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Paleo Recipe of the Day:
Stability work:

Hands and feet hollow holds 5 x 20:20
____
MetCon:
4RFT: *Time each round
20 Burpees
20 MB Slams
20 Sit-ups
-rest 1 min
____
Hands and Feet Hollow Holds are a killer abdominal exercise. We call this an “anti-extension” exercise. When in a prone position off the ground, similar to the plank, gravity is stressing the spine to overextend and get pulled towards the floor. Our job is to keep the spine and hips completely neutral. We use this exercise to strengthen such an important position for us to maintain during other movements.