Monthly Archives

April 2015

WOD for Friday, 5/1/15

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Deadlift Warm-up:
Hamstring Flossing (1st stretch shown: https://youtu.be/_W_vLOf6e08)
Lean and Reach  20 total
____
Strength: Deadlift
Week 5: Deload 5@40%, 5@50%, 5@60%
*2 warm up sets
____
MetCon:
“Tewfik’s Jailbreak”
AMRAP 15
10 Deadlifts 225/135#
5 Wall Climbs
– 400m Run every 3 minutes (also starts with a run)
*athletes can go right back to the rep they are on once a run is completed.
____
Today’s workout is a celebration of our King of the Hill, Daniel Tewfik. I think Daniel came up with a really spicy combination of movements. If you expect to join in on the fun with Daniel himself you’ll have to get up early and come to our 6am Class.

WOD for Thursday, 4/30/15

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MetCon:
For Time: (Cap 18)
60/50 Cal row
40 Wall Balls 20/14#
30 Burpees
20 Ring Muscle-ups / Strict C2B / Strict PU
____
On Tuesday we tested your conditioning with a long AMRAP. How does a long workout of repeating exercises in rounds compare to a Chipper when you move from one exercise to a new one? Is there a movement in the list that will hold you up and keep you from moving on?

WOD for Wednesday, 4/29/15

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Overhead Press Warm-up:
3rnds of:
10 “no money”  palms down
10 “no money” palms up
3 “clapping penguin” palms facing each other
3 “clapping penguin” palms facing away
-then
10 “Side Lying Windmill” each side
____
Strength: Overhead Press
Week 5: Deload 5@40%, 5@50%, 5@60%
*2 warm up sets
____
MetCon:
AMRAP 10
10 DU’s
10 KB Swings (2/1.5)
20 DU’s
20 KB Swings
30 DU’s
30 KB Swings
….. continue adding 10 to each and every set.
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Today’s MetCon is an AMRAP with a twist. Instead of regularly established number of repetitions per set each set will increase as the workout goes on.   The first rounds will feel easy but how far can you go in 10 minutes?

WOD for Tuesday, 4/28/15

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Movement Prep: (8 mins)
Power Clean
____
MetCon:
AMRAP 20
5 Power Cleans 155/105#
10 Toes to Bar
15 Wall Balls 20/14#
____
Today we will be working on our long time domain conditioning with a combination of various movements. Despite a small change in weight on the Power Cleans this workout is a trip back in time to the first CrossFit Open in 2011.  Long time domain workouts are all about maintaining a pace and keeping movement as efficient as possible. Sloppy and inefficient movement will slowly break you down as the workout goes on.

WOD for Monday, 4/27/15

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Squat Warm-up:
1min Baby Squat
2xGreen Mile
20 Wall Squat
____
Strength: Back Squat 
Week 5: Deload 5@40%, 5@50%, 5@60%
*2 warm up sets
____
MetCon:
4 Rounds of:
2mins to complete:
400m Run
ME Pull-ups
—2 min break
____
Our MetCon will test your ability to perform a bodyweight movement at maximum effort immediately following an aerobic movement. This is a great way to stress multiple energy systems and strength-under-fatigue. With a generous 1:1 work-to-rest ratio be sure to keep your pace up on the runs.

WOD for Saturday, 4/25/15

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20min AMRAP

Partners Run Together and Alternate Complete Movements
200m Run (Alternating in 50m Sprints – 2 sprints per athlete)
8 Hand Release Burpees
12 Wall Balls (20/14)
16 Overhead Walking Lunges (45/25)

Workout Begins with both athletes completing the 200m Run in 50m increments. Upon Return Partner A completes 8 Burpees. Partner B then completes 12 Wall Balls. Partner A Then Completes 16 Overhead Walking Lunges. Both partners then head out to complete another 200m sprint (still alternating in increments of 50m). In the second round partner B begins with burpees, partner A completes the Wall Balls..etc

WOD for Friday, 4/24/15

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Friday:
Deadlift Warm-up:
Hamstring Flossing (1st stretch shown: https://youtu.be/_W_vLOf6e08)
Lean and Reach  20 total
____
Strength: Deadlift
Week 4: 5@75%, 3@85%, 1+@95%
*2 Warm Up Sets
____
MetCon:
AMRAP 14
10 Hang Clean to Push Press 95/65#
10 Stepback lunges with barbell in front rack
200m Run
____
This MetCon was created simply for its variety. This is a true all-around test of pulling, pressing, and single leg strength with sprinting in there to push your conditioning. Let’s see who is fluid with the barbell and conditioned to handle the sprints.

WOD for Thursday, 4/23/15

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Stability: (12-15mins)
4 Rounds of:
1 lap Single Arm Bottom’s Up KB Stability walk: *alternate arms each time across http://youtu.be/mkSSED3NxFU
In-Line Bear Crawl
____
MetCon: “Olya”
AMRAP 15
50 Box Over Burpees 24/20#
40 Sit-ups
30 KB cleans (alternating) *from floor(1.5/1pd)
20 Goblet Squats (1.5/1pd)
____
Today we are celebrating our Queen of the Point, Olya! Not only is she a great member but also good at programming. I think she did a great job creating a well balanced and comprehensive MetCon for everyone to enjoy.

WOD for Wednesday, 4/22/15

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Overhead Press Warm-up:
3rnds of:
10 “no money”  palms down
10 “no money” palms up
3 “clapping penguin” palms facing each other
3 “clapping penguin” palms facing away
-then
10 “Side Lying Windmill” each side
____
Strength: Overhead Press
Week 4: 5@75%, 3@85%, 1+@95%
*2 Warm Up Sets
____
MetCon:
5 RFR:
1minute to perform:
12 T2B (*15 K2C or Sit-ups)
ME DUs *No scaling unless a beginner
-1 minute rest
*Score is Double Under’s Only
____
While the shoulders are nice and warmed-up from the continuation of our overhead press series we will perform a heavy dose of Toes to Bar in our MetCon. In this workout you will be working in 1 minute intervals. The goal is to get through the Toes to Bar seamlessly so you can collect as many Double Unders as possible in the remaining time. Both movements are fairly technical making this a difficult MetCon.

WOD for Tuesday, 4/21/15

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Squat Warm-up:
1min Baby Squat
2xGreen Mile
20 Wall Squat
____
Strength: Back Squat 
Week 4: 5@75%, 3@85%, 1+@95%
*2 Warm Up Sets
____
Skill:
American KB Swing
____
MetCon:
“Helen”  (Cap 15) *Compare to 4/10/14 & 9/24/14
3RFT
400m Run
21 KBS 24/16kg (1.5/1pd) *American
12 Pull-ups
____
After some more squat strength building we re-visit, “Helen”. It is always important to track and  monitor  our performance in strength and conditioning. Recording nearly every aspect of fitness is a strength of CrossFit. Re-testing the benchmark WOD’s let us know if our conditioning and fitness are improving over time. Look back to (4/10/14 and 9/24/14) for your latest “Helen” time. If you are not tracking workouts we recommend it.