Saturday, March 31, 2012

Saturday March 31st, 2012

A. Snatch Practice @ light load.   No more than 75% of 1RM.


Part B : Team WOD:


*Working in a team of 4 (2 men, 2 women)
6 rounds for time of:
10 Push Press 135/95/65#
15 HR Pushups
15 Pullups
Rules: One man and one woman may work at a time. This work will be performed in alternating rounds, i.e. one man and one woman will complete the first full round, then the other man and woman will perform the second round. There may only be one men’s and one women’s bar set up. Coaches should decide which athletes this WOD favors and the non-performing teammates should do the individual version.

Thursday, March 29, 2012

Friday, March 30th, 2012

A1. DB Walking Lunges, 3 sets of 8/each leg, rest 45 seconds
A2. Ring Dips, 3 sets of 6-8 reps @ 20×1 rest 1:00 minute
B. 5 Sets of the following:
Tough N Go Deadlift @ moderate to heavy weight x 8 reps
Run 200 meters
*Rest 1:30 between sets*

Thursday, March 29th, 2012

10 Sets of the following:
35 seconds of Wall Balls
Rest 25 seconds
35 seconds of Rowing
Rest 25 seconds
35 seconds of Kettlebell Swings
Rest 25 seconds

Wednesday, March 28, 2012

Wednesday March 28th, 2012

A. Clean Progression Work- Work as a group:7 Minutes of Clean Work

B. Work to a Heavy single in the Clean: Time Limit: 12 Minutes(Compare to March 5th, 2012)

C1. Front Squat @ 80%, 3 sets of 3 ., rest 30 seconds
C2. Back Extenions, 3 sets of 10., add weight if possible., rest 1:30

D. Complete the following:
4 Sets @ 90% effort of:
10 Thrusters @ moderate weight
Row 30 seconds
*Rest 3:00 minutes between sets*

Tuesday, March 27, 2012

Tuesday March 27th, 2012

10 Sets of the following:
30 seconds of Step Down Box Jumps
Rest 30 seconds
30 seconds of Sumo Dead High Pulls @  moderate weight
Rest 30 seconds
30 Seconds of Double Unders
Rest 30 seconds




Sunday, March 25, 2012

Monday March 26th,2012

The Crossfit Open has concluded. What an amazing experience for everyone who participated. Each person put themselves out there for the world to see. Each person had to stand up to scrutiny and the watchful eye of a judge on every workout.  If you are like me, you came away from the Open exhausted and tired but wanting more and wanting to improve as an athlete.

All improvement in Crossfit should be measured against yourself and that is an important takeaway from this. Try to get better at performance in this sport and it is amazing what will follow. Improvement in this sport will lead to improved body composition and health. With this in mind our goal is to get results in performance. 


Our goal here is for long-term sustainability and continually striving to bettering our fitness goals. 

The next chunk of training will allow for some strength progressions and the ability to work on skills on get better at movement and MOST IMPORTANTLY to understand our own engine and when we can push and when we need to slow it down. We won't be beating you down with miserable workouts on a daily basis, we will be building you up and making you a better athlete for the long term. 


What we need from you to make this happen:

1. Commitment. This is part of your day 3-5 days per week. Make the commitment to get here and YOU WILL SEE RESULTS. Getting in the door is the most important thing in regards to results. 

2. Track your workouts every day!! This keeps you accountable and allows for easy retrieval of the data we will be looking for and will need to reference.

3. Take steps to improve your diet. 

*If you are a weak and need to gain weight, get committed to consuming enough calories to support your training. You can do all the heavy lifts in the world but you have to eat enough good foods to support that heavy lifting.

*If you want to lose a bit of weight, take small sustainable steps to clean up and improve your diet. We don't want wholesale changes all at once as we don't believe that is sustainable and good for long term weight maintenance. 

4. Post-workout nutrition everyday.  This is an extremely important factor in training and we want to get everyone on board with getting a meal in within 45 mins of the workout. That can whole food or powder protein and a good carb source but we want that ingested within 45 mins of completing your workout. 

As far as improvement in results and as an example of what is possible: Last year private client Ryan Andrew committed himself from this day last year to improving himself as a Crossfit athlete. Last year he completed workout 12.5 and did 66 reps. This year he did 91 reps!!   That is an amazing improvement in a 7 minute AMRAP wod. But this only happened after a commitment to getting his workouts in and cleaning up his diet and eating enough good foods to support his training. This is only one example and Ryan could list literally dozens of improvements in everything from max effort lifts to 2k rows to body composition etc.,    

Would you like to improve by 25 reps next year?  Commit today and see what you can do!


If you have any questions about how you personally can implement these steps please let us know and we can offer suggestions. In regards to improving diet start by completing a 3 day food log.  Write down every single thing you eat for three days and allow us to review it and we can offer some suggestions. This must be honest and accurate to allow for growth. 


Workout for Monday March 26th, 2012

A. Push Jerk, work to a heavy single in a few sets
we are concentrating on form here.  Snap yourself into place and be aggressive. Get your technique right first then add weight. 

B1. High Bar Back Squat, 3 sets of 3, work to a heavy set of 3, rest 30 seconds
B2. Side Bridges, 20 second holds x 3 sets/each side, rest 1:30


C. 5 Sets of the following:
15 Kettlebell Swings
Row 150 meters
15 Burpees
Row 150 meters
*Rest 2:00 Minutes between sets*

Friday, March 23, 2012

Sunday March 25th, 2012

REMINDER THERE IS NO SATURDAY CLASS THIS WEEKEND
WE WILL BE DOING OPEN WOD 12.5 on SUNDAY.  Please arrive by 12:10.

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters    100#/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

Heats :
12:20
Mary
Emily
Mandy


12:30
Lori
Zach
Rich


12:40
Ryan
Bob
Corinne

12:50

Pat
Jeff 

1:00
David
Julie



Paul, Matt Leslie and Sara already did the workout earlier in the week and had a blast doing it!   I think...

Row 3 min @ Z1
+
Row 30 sec @ 90% 
walk 30 sec off rower
x 20
+
Row 3 min @ Z1 cool down
 


REMINDER OPEN WOD 12.5 WILL BE ON SUNDAY WITH FIRST HEATS STARTING AT 12:20

Thursday, March 22, 2012

Thursday March 22nd, 2012


A1. Standing Press @ 12X1; 2-3 x 4; rest 20 sec
A2. CTB chin Ups - 8-10reps x 4; rest 3 min

+

Run 400m  @ 90% effort
rest 5 mins
Run 400m  @ 90% effort

Both 400m runs should be within 2 seconds of each other. 

Wednesday, March 21, 2012

Wednesday, March 21, 2012

A1. Front Squat @ 30×1, 3 sets of 6-8 reps, rest 1:30
A2. DB External Rotation, 3 sets of 8 reps/each side, rest 2:00 minutes
B. 7 Minute AMRAP of:
10 Kettlebell Swings
10 Sit-Ups
C. Run @ Light Pace @ 10:00 Minutes @ Zone 1

Monday, March 19, 2012

Monday March 19th,2012


A. Push Jerk, work to a heavy single in a 12 minute time limit…

B. Complete the following for time of:
35 Box Jumps
15 Pull-Ups
25 Box Jumps
15 Pull-Ups
15 Box Jumps
15 Pull-Ups


C. Row @ 100% x 30 seconds x 3 sets, rest 2:00 minutes between sets

Friday, March 16, 2012

Saturday March 17th, 2012

Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target) / 14 lbs to 9' target
90 Double-unders
30 Muscle-ups

Here are the heat times  Athlete on the left, judge on the right:
10:00
Jeff- Rich
Dan- Paul
Mandy- Matt
Leslie- Julie

10:20 
Pat- Julie
Ryan- Dave
Emily- Rich
Lori- Mandy

10:40
Rich- Pat
Dave- Ryan
Sara- Leslie
Julie- Emily

11:00
Paul- Mary
Matt- Pat
Mary- Lori

Afterwords we will be having a toast for St. Patty's day. We have got the Guinness beer you guys bring the Irish Cheer.  We have a little prize for the individual that displays the best Irish outfit / gear.  

Friday March 16th, 2012

Take these movements and work through light intensity in the following fashion  for 3 sets
15-20 reps of wall balls
then right into the next movement
15 reps of double unders
then right into the next movement
5 CTB chin-ups










Tuesday, March 13, 2012

Wednesday March 14th, 2012

A. Push Press, build up to a 1 rep max(Ten Minute Time Limit)

B. Take 80% of 1 rep max of push press, perform 2-4 reps x 3 sets.    Pause for 3 seconds in front rack in between reps.

C. For Time of the following:
15-12-9 of:
Power Cleans @ 115/75, 95/65, 75/55
Burpees

D. Airdyne or Row x 30 seconds x 30 seconds rest x 5 sets(5 Minutes Total)

Monday, March 12, 2012

Tuesday March 13th, 2012

A. double under practice 10 mins. 


5 Rounds for time of:
Row 350 meters
15 Kettlebell swings   55/35

Sunday, March 11, 2012

Monday March 12th,2012



Mary completing a deadlift. 




A. Deadlift, build to a tough single fast(Time Limit 10 Minutes)

B. For Time of the following:
3 rounds for time

Run 200m
10 Thrusters at a moderate weight.

C. 7 minutes of recovery work. with 30s on 30s off protocol.   Use airdyne, rower, jump rope, etc.

Saturday, March 10, 2012

Saturday March 10th,2012



Open Wod 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box / 20" box
115pound / 75 pound Push press, 12 reps
9 Toes-to-bar


A coach will scale your movements accordingly to make sure we can achieve at least 4 rounds. 

Thursday, March 8, 2012

Thursday March 8th,2012



Rich at the top of a box jump.  Rich has been with us since November and has made AWESOME progress.  His body composition scores have improved greatly and he is doing movements in workouts that 4 months ago he thought he was not capable of. Rich's energy and enthusiasm is contagious at the gym and everyone knows if Rich is in the house the workout is gonna be a fun time.

Rich is itching to join the 400 pound back squat club at our gym and is checking off new accomplishments every couple weeks. A full testimonial is coming shortly but right now he is smashing through so many barriers we want to wait a bit until he slows down, so we can show all his measurable results!

For those doing the Open Wod on Saturday:  This will be the Prep Wod for Thursday and Friday.   Hit the Prep stuff one day and rest the other.

1 round at a pace you think you can hold for 18 min 
15 Box Jumps
12 Push Press
9 T2B

rest actively 8 mins.  walk, row, loosen shoulders , hit a couple reps but bring your heart rate down. 

1 round at 18 min pace
15 Box Jumps
12 Push Press
9 T2B

5 min Airdyne or rowing cool down. 

If you aren't doing the Open WOD on Saturday,  guess what ?  Good news, you can do it today!!
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box / 20" box
115pound / 75 pound Push press, 12 reps
9 Toes-to-bar


A coach will scale your movements accordingly to make sure we can achieve at least 6 rounds. 


Heat assignments for Saturday


Due to equipment restraints we will be going max of 3 at a time. Even if you are in a later heat, come support your fellow competitors and get a plan of attack for the workouts.  There are only 3 more Open WODS left, so let's enjoy them! 


9:30 am
Jeff S.
Joel M


9:55 am
Pat
David
Rich


10:20am
Lori
Mandy 
Sara


10:45am
Paul 
Bob
Mary


11:05am
Emily
Leslie
Julie

Tuesday, March 6, 2012

10 Sets @ High Aerobic Effort of the following:

30 Seconds of Rowing
Rest 30 seconds
30 Seconds of Anchored Sit-Ups
Rest 30 seconds
30 Seconds of Box Jumps with step down
Rest 30 seconds

Tuesday March 6th, 2012

AMRAP 15 Minutes of:
10 Wall Balls
10 Hand Release Push-Ups
10 Kettlebell Swings





We put some new wall ball stations up so we can run this wod more smoothly now!!


Post rounds and reps to comments. 

Sunday, March 4, 2012

Monday March 5th,2012

A. Build to a tough single in the Power Clean, 12 minute time limit


B. 5 Sets AFAP of:

5 Hang Power Cleans.   Keep these fast paced and increase the weight as necessary.
10 Pull-Ups
10 Burpees
*Rest 3:00 Minutes between sets, with active recovery with walking*

Friday, March 2, 2012

Saturday March 3rd, 2012

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

If you finish a block of 30 and the next step would be a large PR, take the remaining time and build up to a heavy single. 
For example you finish the 30 reps at 75lbs and your current 1RM is 125.  Rather than going right to 135 and trying there you will need to prep yourself for the heavier weight. So do a couple reps at 95, then a couple at 115, then hit 125 and then when you are god and ready try for that 135.   

Let's have fun and support each other during this tough WOD!

Thursday, March 1, 2012

Our first heat will start at 9:30 am on Saturday.  Everyone please arrive by 9:20 for briefing on the WOD.  If you are in the first heat we will notify you so you can arrive earlier to warm-up.  We will open at 8:45 am for warm-up. 


For those competing on Saturday:


Complete the following for no time component:
5 Snatches on the Minute x 5 Minutes @ lightweight
Rest 3:00 Minutes
5 Snatches on the Minute x 5 Minutes @ lightweight(little bit heavier than above)
Rest 3:00 Minutes
5 Snatches on the Minute x 5 Minutes @ light weight(little bit heavier than above)
Rest 3:00 Minutes
Last Set Work on Form and Tech.. x 10 Minutes





For those not competing on Saturday:


1 Round of the following:
3 Push press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
3 minute amrap
Row (80%/90%/100% for respective minutes)
rest 2 minutes
1 Round of the following:
3 Push Press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
5 minute amrap
20 abmat sit ups
20 M Bear Crawls
rest 2 minutes
1 Round of the following:
3 Push Press @ 135/95, 95/65
20 Box Jumps @ 20/16
rest 2 minutes
AMRAP 3 Minutes of:
Row(80%/90%/100% for respective minutes)