Monthly Archives

August 2017

WOD for Friday, 9/1/17

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*I’m really assigning this as a guided practice and to help athletes find what weight they should use for the MetCon

MetCon: (Cap 20 mins)

“Nancy” (compare to 4/24/17)
5 RFT:
400m Run
15 OHS 95/65#

This week’s Nasty Girl is “Nancy” which is a repeat from April 24th. For 5 rounds you will need to complete a 400m run and 15 overhead squats. At first it doesn’t seem too bad but as the rounds add up your breathing, core and shoulders get taxed and what seemed to be a light squat gets much harder.

WOD for Thursday, 8/31/17

By | Stability, WOD | No Comments


4 Rounds:
20 Hip Bridge


Complete 4 Rounds of the following:
Station 1:
In 1 minute complete 10/8 Cal Row then ME Wall Balls 20/14#
-Rest 1minute
Station 2:
In 1 minute complete 10 Box Overs 24/20” then ME DB Snatches 50/35#
-Rest 1 minute
Station 3:
In 1 minute complete 10 Push-ups then ME Sit-ups
-Rest 1 minute
*Score is combined Wall Balls / Snatches / Sit-ups

Prone Shoulder Taps are an excellent shoulder, hips, and core stability exercise. These are included prior to or in-between many of my clients’ strength circuits. The are particularly valuable preceding shoulder dominant exercises like benching. The goal here is not to move quickly but rather slow down your taps and show complete control of your body. Be sure to keep your hips as still as possible as they will want to rise and twist.

WOD for Wednesday, 8/30/17

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Strength: (12 mins)

3 Rounds:
20 Overhead Walking Lunges (KB or DB) sets must be unbroken
10 Ring Dips

MetCon: (Cap 24 mins)

20 Push Press 95/65#
800m Run

We are stretching out the runs during today’s MetCon. Pacing for 800m runs is much different than the shorter sprints. Combine that with an overhead weightlifting movement and you have a difficult dynamic workout of strength and conditioning.

WOD for Tuesday, 8/29/17

By | Skill, Strength Programming, WOD | No Comments


Power Clean

Strength: (20 mins)

Week 3: 3RM then 3 @95%, 3@90%

MetCon: (Cap 15 mins)

For time: Descending Ladder from (10-1) of:
Deadlifts 225/155#
Toes to Bar

We start by advancing our Power Clean strength program with heavy triples. After that our MetCon is a classic CrossFit combination of weight lifting and gymnastics at a quick pace.

WOD for Monday, 8/28/17

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4 Rounds:
10 (each) Tall Kneeling DB Press
10 (each) Split Squat
*can be loaded goblet style also

MetCon: (Cap 15 mins)

30 Double Unders
20 Burpees
10 Chest to Bar

Today we use the Split Squat. Even though each foot remains in contact with the floor I consider it more of a unilateral leg exercise, the front leg being dominant. I use this as a scaling option for the lunge and progress it with either rear or front foot elevated split squats. Adequate ankle and hip mobility is required and it is important to keep the trunk neutral so keep the low back from arching and the rib cage down while staying tall.

WOD for Friday, 8/25/17

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Strength: (15 mins)

4 Rounds:
20  Double KB Walking Lunge (2 KB held in Front Rack)
10 Dragon Flag Regressions

MetCon: (Cap 15 mins)

100m Overhead Plate Carry 45/35# (no running) (must be directly over the head)
20 Wall Balls 20/14#
20 Russian Twists

Let’s test your shoulder endurance with the Overhead Plate Carry. You will try to complete 100m walk while holding the plate above your head. If you need to rest and put the weight down you can no longer advance and move forward until the plate is back above the head.

Meet Our New Coaches!

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Hey Cothletes! Our staff is growing and we have two new fresh faces who will be guiding you through your fitness journey! We are so pumped to be welcoming Brenton Cruisinberry and Nicholas Landiak to our coaching team! Be sure to say hello and introduce yourself next time you take their class!!

Here is some more information about our amazing new coaches!

Name: Brenton Crusinberry

Age: 22

Hometown: I grew up in Corona, CA but was stationed in Hawaii the past 3 years.

Why/how did you get started with CrossFit?: I started Crossfit while I was in the military to train for combat schools I was sent to. My desire to coach Crossfit also came from the military because I was put in the role of getting people in shape that did not meet the standard of either physical fitness and or body fat percentage. I enjoyed giving people knowledge on healthier lifestyle and movements as well as helping them achieve their own personal goals which helped translate over to Crossfit.

Favorite Workout/Crossfit movement: Any long grueling workout that makes you have to come up with a strategy as far as pacing.

Least Favorite Crossfit movement: I hate thrusters more then anything.

Favorite Cheat Meal: A big milkshake will do the trick.

Secret Talents: Sadly no

Want to see Brenton’s coaching skills in action? Join him for one of his 11:00am classes on Monday, Wednesday and Thursday. Can’t take a day off from work? No worries, he’ll be coaching a partner workout class on Saturday, September 2nd so mark your calendars!

Name: Nicholas Landiack

Nick likes a lot of things; team sports, fitness, coaching, hitting goals, laughter to name a few. He began his coaching journey over a decade ago in the water polo and aquatics strength training world. Early in 2013 he found CrossFit and found it the perfect fit for his competitive nature and desire for a team-oriented environment.

Nick is a Level 2 CrossFit Certified coach with a background in water polo, playing from his youth through the collegiate level at Penn State. He enjoys seeing his members learn new movements, master old ones, and exceed their expectations and goals.

Favorite Crossfit movement: Lunges and anything involving gymnastics

Least Favorite Crossfit movement: Anything that involves front rack stuff (specifically front squats)

Favorite cheat meal: Rubarb pie (but it has to be momma Landiack’s recipe!)

Secret talents: I can hold my breath for a long time! My PR is about two minutes.

You can find Nick coaching classes on Thursday nights at 5:30 and 7:00pm.

WOD for Thursday, 8/24/17

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Team Warm-up:
In equal numbered teams: (teams of 2 ideal)
Complete 2k Row
– members will switch every 200m
– Non-rowing members will hold a Wall Sit
– If there are teams of 3, One will also hang from the bar and they will rotate

MetCon: (21 mins)

Min 1: +10 DU’s / +20 Singles
Min 2: +5 Push Up
Min 3: +3 Toes to Bar

Today we switch things up with a three exercise EMOTM workout. The repetitions will ascend much like any other “Death By” workout but you will have 3 different exercises to “survive”. Once you are not able to complete the prescribed reps you will no longer be able to score rounds of that movement. You will be able to continue with the others.

WOD for Wednesday, 8/23/17

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Power Clean
Week 2: 5RM then 5 @95%, 5@90%

MetCon: (Cap 10 mins)

+1 Power Clean 135/95#
+1 Front Squat
+1 Jerk (STOH)
*Add 1 rep to each movement after each completed round

It is week 2 of our Power Clean Strength Program. You will perform a 5RM and then two “down” sets. These are sub maximal sets that increase total training volume of the lift and add extra lighter reps which can help an athlete improve their technique.

WOD for Tuesday, 8/22/17

By | Skill, Stability, WOD | No Comments

Stability: (8 mins)

4xME L-Sit

Skill: (6 mins)

American KB Swing

MetCon: (Cap 16 mins)

400m run
21 American KB Swings (1.5/1pd)
12 Pull-ups

Not to bum you out but we need to start re-testing some of the Nasty Girls that involve running outdoors that we already performed in the Spring and early Summer before we lose too much day light. Today it’s “Helen” so look back in your notes to April 20th to find out how you did the first time.