Friday, August 29, 2014

CrossFit Holiday Weekend Update

Holiday Weekend Update:

Doors open as usual on Saturday at 8:00am.  Last warmup starts at 10:00am.  Choice of two Hero WODs for the day.  GoRuckers have a pack option on one of them.  Basic Intro Workout at 11:00am. Bring or send a friend to get a dose of CrossFit - first three visits are free.

Sunday: Open Gym from 9:00am until 11:00am. Come in to work on your weakness(es) or makeup a workout from this past week.

Monday:  Closed all day in observance of Labor Day.  Enjoy the holiday!

Thursday, August 28, 2014

CrossFit Workout - Friday 8/29/14

"Deck of Cards"

The past few Deck WODs have had some more challenging movements.  Today we'll do more of a bodyweight blaster with basic movements, along with one optional selection in case you want a little harder grind.

We will also have an optional WOD in case you miss your intended start time.  You will not be able to join a deck in progress/

New decks start at
5:15am, 5:45am, 6:15am, 6:45am, 7:15am & 9:45am, plus 9:15am - Exec Group only

Wednesday, August 27, 2014

CrossFit Workout - Thursday 8/28/14

Clean and jerk, find your 1 rep max for each lift

Begin with sets of 3 squat cleans plus 1 jerk.  Rest between and increase weight each set for a total of 5 sets, then proceed with single rep sets until you reach your 1 rep max.

The 3 strike rule is in effect. If you miss a lift for a 3rd attempt, you are done for the day for that lift.  Do not continue to force the rep. Understand that 3 missed lifts are not required, you can call it a day at any time leaving something in the tank.  You just can't continue to make unlimited attempts at a lift trying to make that weight. Record the top weight for each lift.  If you max on the jerk, you may continue with squat cleans if you are able.

Warmup: Coach''s choice to include several sets of power clean + front squat + jerk reps at light weights to get you prepped for this workout.

Cool Down: Choice, A: 1 mile run for time or B: 1000 meter run doing whatever else the coach picks.

Tuesday, August 26, 2014

CrossFit Workout - Wednesday 8/27/14

Triple WOD Wednesday, one for time, one for max effort, and one for form and skill

Rows & core stability then climbs then ?

Monday, August 25, 2014

CrossFit Workout - Tuesday 8/26/14

max reps in 8 minutes of

3 squat clean  135M/95W
1 jerk

Perform 10 burpees when the clock reaches 2:00 and 5:00.  Scale to use your most recent "Grace" weight plus 5-10lbs.

Warmup:  CrossFit Warmup 10 reps each x 3 rounds, sub front squats for OH squats
Cool Down:  Coach's Choice

Sunday, August 24, 2014

CrossFit Workout - Monday8/25/14

A "Helen"ish workout, just a bit longer.  Rowing, running, pull-ups and KB swings.  Get some!

Saturday, August 23, 2014

CrossFit Workout - Saturday 8/23/14

Thursday, August 21, 2014

CrossFit Workout - Friday 8/22/14

3(10-->1)  triplet, couplet, triplet

All familiar movements, 3-2-1 GO!

Wednesday, August 20, 2014

CrossFit Workout - Thursday 8/21/14

Strength & skill work that everyone needs, show up. You'll most likely be working on a weakness for sure. Then a little conditioning WOD to make things interesting.  Don't miss Thursday.

Tuesday, August 19, 2014

CrossFit Workout - Wednesday 8/20/14

Deadlifts and jump rope, for about 15 minutes, give or take. Don't miss it. 

Monday, August 18, 2014

CrossFit Workout - Tuesday 8/19/14

Two movements never before paired together here.

Bench press and rope climb AMRAP. Show up and learn how many, how heavy and for how long.

Sunday, August 17, 2014

CrossFit Workout - Monday 8/18/14

Max Rep Monday

pullup - 2 minutes max reps
goblet squat - 2 minutes max reps  (55lb/36lb)
weighted situp - 2 minutes max reps (20lb/15lb)
rest 30 seconds to record total reps in 6 minutes

Repeat three more times.  Use slam ball for weighted sit-ups, keeping ball in contact with chest and chin at all times.

Post total reps (pullup+squat+situp) for each 6 minute cycle.  

Warmup: 400 meter row or run, 10 pushups, 10 squats, 10 burpees x 3 rounds
Cool down:  Trainer's choice

CrossFit Workout - Saturday 8/16/14

Thursday, August 14, 2014

CrossFit Workout - Friday 8/15/14

20 minute amrap of

rowing, box overs, runs and something else.  Be there.

Wednesday, August 13, 2014

CrossFit Workout - Thursday 8/14/14

Strength:  strict barbell press 5-5-5-5-5
find your 5 rep max without a rack

Conditioning:  for time, 10-->1 + 15 reps of
strict knees to elbows & wall ball shots 20lb/14lb
400M run to start, 200 meter run after the 1's

** toes to bar are not permitted. Both knees must make contact with elbows at the same time for all reps to be Rx'd.  Scale to knee raises if necessary

Warmup: 4 rounds,
samson stretch - 10 sec R&L
OH Squat - PVC - 10 reps
burpee - 10 reps
200 meter run
barbell press - 5 reps - start with an empty bar and increase weight each round for warmup sets to prep you for the 5x5 strength session

Tuesday, August 12, 2014

CrossFit Workout - Wednesday 8/13/14

row or run 1000 meter for time, rest 3-4 minutes

5 rounds for time of
1 minute handstand hold
1 minute plank hold
2 minute iron chair/wall sit

rest 3-4 minutes
row or run 1 mile for time, opposite of 1000M

Monday, August 11, 2014

CrossFit Workout - Tuesday 8/12/14

Last week you got all the scoop in advance.  Just hints this week.

8 rounds for time of

3 deadlift  225lb/185lb
6 burpee
9 ring dip

10 minute time cap/optional

Sunday, August 3, 2014

CrossFit Workout - Saturday 8/2/14

Friday, August 1, 2014

CrossFit Workout - Week of August 4, 2014

Here's a look at the workouts for the next week.  More details will be available on the whiteboard.

Monday 8/4/14

"Squatting Helen"  3 rounds for time of
21 goblet squat
400 meter run or 500 meter row
21 kb swing
12 pullup

Tuesday 8/5/14

30 reps for time, 7 minute time cap

1 power clean plus 2 front squats

115M/75W  Jacked 135M/95W

Wednesday 8/6/14

Row sprints - max effort

125M/250M/375M/500M/ 500M run

Thursday 8/7/14

Strength WOD  1 power clean plus 3 front squats
Increase weight until you reach your max

Friday 8/8/14

"Balling Annie"

50-40-30-20-10 reps for time of

double under & wall ball situp

Saturday ???

Monday 8/11/14 ???