CrossFit Workout - Saturday 11/30/13

RESULTS:

CrossFit Workout - Friday 11/29/13

RESULTS:

CrossFit Rest Day - Thursday 11/28/13

Happy Thanksgiving everyone.  A bunch of our members are running in the Turkey Trot downtown Thursday morning at 9:30am.  Check it out, it's not too late to register.

Holiday Week hours:   Thursday - CLOSED all day for Thanksgiving.  Friday - 9:00am, 9:30am, & 10:00am Workouts only.  Saturday - resume normal hours.

CrossFit Workout - Wednesday 11/27/13

Holiday Week hours: Wednesday - normal hours except NO 7:30pm Beginner Fitness Class.  Thursday - CLOSED all day for Thanksgiving.  Friday - 9:00am, 9:30am, & 10:00am Workouts only.  Saturday - resume normal hours.

RESULTS:

CrossFit Workout - Tuesday 11/26/13

"Amanda"

For time, 9-7-5 reps of

muscle-up
snatch 135/95

Scale muscle-up to performing a muscle-up transition(off knees) to a ring dip or 9 muscle-up transitions plus 9 banded ring dips.


Holiday Week hours: Wednesday - normal hours except NO 7:30pm Beginner Fitness Class.  Thursday - CLOSED all day for Thanksgiving.  Friday - 9:00am, 9:30am, & 10:00am Workouts only.  Saturday - resume normal hours.

RESULTS:

CrossFit Workout - Monday 11/25/13

10 rounds for time of

deadlift - 15 reps (135/95)
pushup - 15 reps (hand release)

Holiday Week hours: Wednesday - normal hours except NO 7:30pm Beginner Fitness Class.  Thursday - CLOSED all day for Thanksgiving.  Friday - 9:00am, 9:30am, & 10:00am Workouts only.  Saturday - resume normal hours.

RESULTS:

CrossFit Workout - Saturday 11/23/13

RESULTS:

CrossFit Workout - Friday 11/22/13

Turkish Get-ups & double unders

5 rounds
5 TGU right & 5 TGU left
max reps DUs in 2 minutes

increase weight each set, use DB, KB or barbell. Record max weight and reps.

RESULTS:

Weekend Update:

Friday night WOD & "Trivia Gone Bad" Doors open at 5:30pm for warmups and skills/drills. Body Weight Fight Gone Bad Workout starts promptly at 6:00pm, then a rousing round of Trivia Gone Bad at 6:30pm.

What's "Trivia Gone Bad" you ask? Show up and see. Our very own Jon Barker will host this, his own creation. It's an Academic Challenge buzzer smackdown -- you'll be on a team of 5 and playing for drinks and pride (and the losing team does extra work on Saturday morning)

Respond to this post if you're interested.

Saturday: Business as usual, doors open at 8:00am, last warmup starts at 10:00am. Free Basic Intro Class at 11:00am.

Sunday: Open Gym, doors open at 9:00am, light out at 11:00am. Free to all current members, no guests or drop-ins for this session.

CrossFit Workout - Thursday 11/21/13

Squat Clean 1-1-1-1-1-1
Rest as need between sets. Increase weight each time to reach your 1 rep max

Warmup: 300 meter row, 10 burpees, 10 goblet squats, samson stretch 15 sec R&L, 4 rounds
Mobility: wrist extension/stretch and front rack stretch w/ heavy barbell in squat stand - 5 minutes total
Skill/Technique: snatch deadlift w/hook grip, focus on finding positions, 30-50 reps, 65M/45W
Cool down: Trainer's Choice

The two coaches on staff will help you with movement progressions if you have difficulty performing a full squat clean. Take your time performing your snatch deadlifts, this is practice not conditioning.

RESULTS:

Weekend Update:

Friday night WOD & "Trivia Gone Bad" Doors open at 5:30pm for warmups and skills/drills. Body Weight Fight Gone Bad Workout starts promptly at 6:00pm, then a rousing round of Trivia Gone Bad at 6:30pm.

What's "Trivia Gone Bad" you ask? Show up and see. Our very own Jon Barker will host this, his own creation. It's an Academic Challenge buzzer smackdown -- you'll be on a team of 5 and playing for drinks and pride (and the losing team does extra work on Saturday morning)

Respond to this post if you're interested.

Saturday: Business as usual, doors open at 8:00am, last warmup starts at 10:00am. Free Basic Intro Class at 11:00am.

Sunday: Open Gym, doors open at 9:00am, light out at 11:00am. Free to all current members, no guests or drop-ins for this session.

CrossFit Workout - Wednesday 11/20/13

'Fight Gone Bad"

Please show up on the hour or half hour to start your warmup.  Fight Gone Bad runs in heats starting every 30-35 minutes.

1 minute max reps of the following movements followed by 1 minute rest x 3 rounds

wall ball shot (20/14)
sumo deadlift high pull (75/55)
box jump - 20"
push press (75/55)
row  (calories)

RESULTS:

CrossFit Workout - Tuesday 11/19/13

Deadlift & air squats

1-7 ladder of deadlift and 3x air squat, for time
rest exactly 3 minutes
8-1 ladder of deadlift and 3x air squat, for time

185lb-M/135lb-W, scale weight down to approx. 65% of 1RM.  Maintain perfect form on all deadlift reps.   1/3, 2/6, 3/9, 4/12, 5/15, 6/18, 7/21 rest 8/24, 7/21, 6/18, 5/15, 4/12, 3/9, 2/6, 1/3

*** Sneak Peak - FGB on Wednesday

RESULTS:

Have a few aches and pains that are keeping you from performing at your best? Here's a chance to learn how to fix yourself.

Our very own Jeff Lambert Shemo is kicking off our new monthly Injury Assessment Clinics on Tuesday 11/19/13 from 5:00pm-6:30pm at the box. NovaCare is providing Jeff's time and expertise for all of our members to receive sports injury evaluation and injury care advice at no charge.

No signs ups needed, just stop in between 5:00pm & 6:30pm. If you can't make it Tuesday, we'll have a way for you to schedule another time with Jeff at our box. See Staci, Bill or Jeff for details on how to schedule an alternate time

CrossFit Workout - Monday 11/18/13

Max Rep Monday

3 minutes max reps of...

pullups
wall ball shots 20/14
jacknife situps
kb swings  55/40
goblet squats  55/40
burpees, hand release

10 seconds rest between rounds to record your reps and reset the clock.

RESULTS:

CrossFit Workout - Saturday 11/16/13

Weekend Update:  Doors open Saturday at 8:00am as usual. Last warmup starts at 10:00am.  Basic Intro Workout at 11:00am, beginners and first-timers are welcome.  First three visits are free.

Saturday 12:00pm - First week of expanded competition training for the upcoming CrossFit Games Open Season. This is for current Unlimited Members only. Please, no guests or drop-ins.  If you are interested, let me know and I will add you to our private group on Facebook. All future posts concerning the competition training will be in this private group only.

Sunday:  Open gym, doors open at 9:00am and lights out at 11:00am. This is for current Unlimited Members only. Please, no guests or drop-ins. The first hour is for skills, drills and working on your weaknesses.  The second hour is more of the same or you can choose to make up a WOD you missed this past week.

RESULTS:

CrossFit Workout - Friday 11/15/13

Friday WOD - show up and see what's on the board.

RESULTS:

CrossFit Workout - Thursday 11/14/13

Skill/Technique
Snatch grip deadlift, singles, 30 reps, w/hook grip on all reps - light bar

Strength:
Press x1 & push press x3, find maxes

** The coaches will teach you the snatch grip deadlift technique and explain the rep routine for the press and push press workout.

Metcon:
10-1 down ladder of row/cals & burpees

Warmup: 40 jumping jacks, 30 mountain climbers, 20 OH squat with pvc, 10 burpees, 4 rounds
Cool down: Iron chair/wall sit - 4 minutes total - record # of attempts to total 4 minutes

RESULTS:

CrossFit Workout - Wednesday 11/13/13

Strength:
Back squat, high bar, work up to 5 sets of 3 reps (approx 80% of 1 rep max)

Rest 2-3 minutes between sets, perform 5 box jumps between sets at approx 80% of your max height.

1st 3 months? Light weight to learn and practice perfect form.

Warmup: 1000 meter row, 50 lunges, empty bar back squats 3x5
Mobility: reverse hyper, 3 sets of 10
Cool down:  100 jumping squats for time & 100 band good mornings

RESULTS:

CrossFit Workout - Tuesday 11/12/13

"Grace"

30 reps, clean & jerk, for time  135lb/95lb

RESULTS:

CrossFit Workout - Monday 11/11/13

Happy Veterans Day to all our honored men and women of the U.S. Armed Forces.

Also, Happy Birthday to Mary G. and Happy Anniversary to my awesome bride, Staci!

For time, partition any way you choose

50 reps - thruster - 95lb/65lb
50 reps - handstand pushup
100 reps - KB swing - 55lb/40lb

Start and end the workout with 50 double unders.  Scale weight as necessary and perform piked pushups if you are unable to complete handstand pushups. Double under scaling as per our usual modifications if you suck or really suck.

Warmup:  CF Cleveland AB routine, 50 reps each x 2 rounds
Mobility: 15 inch worms & 2 minutes of squat stretch, mix & match
Cool down:  50 cals on rower, for time

RESULTS:

CrossFit Workout - Saturday 11/9/13

Saturday's workout will be posted on the board at the gym, as usual.

* Basic Intro Workout on Saturday at 11:00am, drop-ins and guest welcome, first three visits are free.

** We will have Open Gym on Sunday, doors open at 9:00am and lights out at 11:00am.  Current Unlimited Members only please, no guests or drop-ins for this session. Come in and work on your weaknesses or make-up a wod you missed this week.

RESULTS:

CrossFit Workout - Friday 11/8/13

Row Sprints - 125 meters - max effort x 10 rounds

Record 1st sprint time and fastest sprint time overall.  We do this workout on a regular basis, compare your best time today to your previous PR.  The gym record is :16.9 by Officer Hayes.

Warmup:  CrossFit warmup, 12 reps each x 3 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Thursday 11/7/13

Strength
Front squat 5x3 at 80%

Then 

Power snatch, max in 5:00 75/55

Jacked=95/65

Warmup:  3 rounds
5 front squats - empty bar
30 jumping jacks
30 situps
5 front squats - empty bar
30 mountain climbers (4-count)

Mobility: samson stretch, squat stretch & wrist extension/stretch

Cool down: 50 Market ball slams, for time

RESULTS:

CrossFit Workout - Wednesday 11/6/13

Shoulder and core wod, show up and see what's on the board.

Harder than it looks, try it.

RESULTS:

CrossFit Workout - Tuesday 11/5/13

deadlifts, on the minute for 12 minutes.

225lb-M/155lb-W  

4 reps on the even minute, traditional

3 reps on the odd minute, sumo

perform active recover movement for the remainder of every minute. You should the weight to Scale to 60-65% of 1RM AND be able to complete the required reps in 10-15 seconds while maintaining perfect form.  Reduce weight if you are unable to complete the reps in 15 seconds or less and maintain a minimum 1:3 work/rest ratio.

RESULTS:

CrossFit Workout - Monday 11/4/13

"Angie and a mile"

for time...

100 pullups
100 pushups
100 situps
100 squats
1 mile run

Record Angie split time and overall time.

Warmup:  1000 meter row, 50 burpees and 200 jumping jacks, any combination.
Cool Down:  Hyper Extension Bench training

RESULTS:

CrossFit Workout - Saturday 11/2/13