Tuesday, December 31, 2013

Wednesday January 1st, 2013

CoreFit:
4 sets: 
A1. Battle Rope x 20 seconds
Rest 60s
A2. Side Plank x 45 seconds
Rest 60 seconds 

3-4 sets: 
+
B1. Max strict pull-ups.  Use a band that allows for 5 reps. 
Rest 20 seconds
B2. Thrusters x 10 reps. 
Rest 30 seconds
B3. Row 200m all out.
Rest 2 minutes


CrossFit:

5 min @ 80-90%:
10 burpees
30 DU
REST 5 min

5 min @ 80-90%:
7 KBS 55#/35#
5 box jumps --step down
7 situps
REST 5 min

5 min @ 80-90%:
AD .25
12 T2B  ----scale to a # you can get unbroken on first set.
REST 5 min

5 min @ 80-90%:
Mountain Climbers 20 reps.
12 walking lunges
REST 5 min

5 min @ 80-90%:
AD

Monday, December 30, 2013

Tuesday December 31st, 2013

CoreFit:

6 sets: 
1 minute AMRAPs:
8-10 push-ups
AMRAP Double Unders in remaining time:
Rest 90 seconds  

+

Partner workout
Max calories on Airdyne in 10 minutes
Partners switch every 60 seconds.

+

40 ball slams for time. 


CrossFit:

A. SGDL. HPS. OHS.   1.1.3  x 5 sets.  

Rest 2 minutes

For this complex snatch grip deadlift the bar to mid thigh, hold it there for 2s with lats pulled back and in perfect position. Then power snatch the weight overhead. Then perform 3 Overhead Squats at 43x1 tempo. That 4s down, 3s in rock bottom, stand up, and 1s at the top before starting down again. You will likely be limited by the OHS. That is the intention. 

B. EMOM for 5 minutes.  PS TnG x 5 reps. --moderate weight.

This is a weight you can handle for 5 consecutive TnG reps. If you miss or can't go TnG you owe 5 burpees for each missed rep. Be a mature athlete and choose an appropriate moderate weight. 

+

EMOM for 12 minutes
odd minutes - 16-20 wall balls unbroken.  MUST be unbroken.  
even minutes -  8-12 Ring dips.  May break these AFTER first set to get your goal number. Must complete them with in the first 30s of the minute.


If you are tall,strong or do well at wall balls shoot for 20 WB per set and have the mental toughness and fortitude to do 20 on the minute each minute. 

If you are a "light weight" or strong at ring dips go towards 12 reps. If you are heavier or struggle with dips, go towards the lower end.

Sunday, December 29, 2013

Monday December 30th, 2013

CoreFit:

4 sets of:
A1. Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

+

For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters 

CrossFit:

A.
In 20 minutes build to a heavy Jerk.

+

Row 1k for time. 

Friday, December 27, 2013

Saturday December 28th, 2013

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Squats - moderate.  Should be able to get 10 unbroken for first few rounds.
10 Box Jump --step down
10 Hand-Release Push-Ups


If you have trained the last two days and this is your 3rd day in a row:
short aerobic warm-up 

Aerobic Power Building!

Row 500m @90% effort
rest/walk EXACTLY 3 minutes x 8
goal is same output per set.  use 2k row split as starting point and take off 1s or 2s as your goal. 


Thursday, December 26, 2013

Friday December 27th, 2013

CoreFit and CrossFit:

4 sets of:
A1. Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1. ---8 is the minumum number of reps at tempo. Keep the tempo.
Rest 90 seconds
A2. Weighted Pull-Ups x 4-6 reps @ 2110.  --4 is the MINIMUM number of reps @ tempo.
Rest 90 seconds

+

For time:
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups


Wednesday, December 25, 2013

Thursday December 26th, 2013

****The 10 am class is cancelled due to the inclement weather. There will be open gym at 430pm and class at 6pm*****


We are back on our regular schedule starting Friday. 


CoreFit:

3 sets of:
A1.Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps
Rest 45 seconds
A3. Alternating Lateral Lunges x 8-10 reps each leg
Rest 45 seconds

+

For time:
Row 500 Meters
Airdyne 1 mile
Row 500 Meters


CrossFit:
A.
5 sets of:
Mid- Hang Clean x 3 reps.  Full squat on all reps.
no misses until 5th set. HOOK GRIP and proper set up for all lifts.
Rest 2-3 minutes

+
“Elizabeth”
21-15-9
Power Clean 135/85 ---may use power clean or full clean. 
Ring Dips



Home workout for those that were planning on coming at 10am

A. Work on your mobility for 25 minutes. Foam roll, lacrosse ball, stretch etc.,

B. 200 walking lunges for time.

C. stretch legs for 10 minutes. 

Monday, December 23, 2013

Tuesday December 24th, 2013

Tomorrow's schedule is 
8 am class
9-1030am Open Gym. 

We are closed on Christmas


CoreFit:

4 sets of:
A1. Barbell or Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+
50 Thrusters for time  95#/ 65#


CrossFit:

4 sets of:
A1. Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
A2. Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

+
3 rounds for time of:
12 Hang Power Cleans (115/75 lbs.) ----if your clean is more than 210 lbs use 135 for both movements.
12 Shoulder to Overhead (115/75 lbs.)
30 Double-Unders

Sunday, December 22, 2013

Monday December 23rd, 2013

There will be open gym tomorrow at 4:45 pm. The regular classes at 9 a.m. and 6:00p.m. will be on. 

Don't let a hard year of work go to waste during the holidays. Get into the gym or get in some workouts while at home. 



CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
A2. Dumbbell Bench Press x 6-8 reps @ 20X1.  -----> Push-ups if you cannot complete at least 10 push-ups.
Rest 60 seconds
A3. Jump Rope Technique x 45-60 seconds
Rest 60 seconds

+

For time:
1000 Meter Row
50 Kettlebell Swings


CrossFit:

6 sets of:
A1. Power Clean x 1.1.1
(rest 10 seconds between singles.  NO misses until the 5th set, and even then you don't need to raise the weight to something you can't do. HOOK GRIP and proper set-up between all reps.

Rest 20 seconds
A2. Box Jumps x 10 reps ----must step down.
Rest 2 minutes

3 sets:
B. GH Raises x 6-8 reps.
Rest 60 seconds


+

For time:
1000 Meter Row
50 Kettlebell Swings - 70/45




Issues with going overhead?

http://www.ericcressey.com/train-overhead

I have used these series of exercises over the last few months. It has improved my overhead positioning greatly. Try these out if you are wound tight going overhead.



Friday, December 20, 2013

Saturday December 21st


CoreFit/CrossFit:

For time:
Men's

For time:
50 kbs - 70#
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#
40 alternating DB Snatch from the ground - 65#.
Wall Balls x 50
30 Burpees
(Scored as total time)

Womens'

For time:
40 kbs - 45#
Walking Lunges x 40
40 Toes to Bar
Shoulder to Overhead x 40 - 65#
40 alternating DB Snatch - 30#
Wall Balls x 50
30 Burpees
(Scored as total time)

Mistletoe Mayhem
9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10 Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper

Thursday, December 19, 2013

Friday December 20th, 2013

CoreFit/CrossFit:

23 minutes AMRAP
10 Clean and Jerk 95#/65#   or 15 KBS
Airdyne 1 mile


Mistletoe Mayhem competitors---Please arrive by 5:10pm to start warming up and to hear instructions. We would like to start heat 1 at 5:30 pm. 

WOD 1

"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 2 mins
10 min establish 3 amrap sets of DU's unbroken


(scored as total inches for 3 jumps plus total reps for best 3 max sets)

Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands.

DUs – as many sets as you choose in 10min time frame. Best three attempts = score.


Rest 10-15 minutes


WOD 2

23 minutes AMRAP
10 Clean and Jerk 135#/85#
Row 1200m/ 1000m

Score will be total reps. Each 100m rowed will be worth 1 rep. 22 reps are available per round


Mistletoe Mayhem schedule
Friday night
5:00 p.m. - Gym open
5:00 - 5:30 warm up
5:30 - 5:51.   Heat 1 of "Combined Jump"
5:51- 6:06.  Heat 1 rests
5:55 - 6:16 Heat 2 combined Jump
6:06- 6:29  Heat 1 "biathlon"
6:16- 6:31  Heat 2 rest
6:31- 6:54  Heat 2 "biathlon"

Saturday Morning
9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10   Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper

Wednesday, December 18, 2013

Thursday December 19th, 2013

CoreFit:

A.
Four sets of:
A1. Overhead Squat x 6-8 reps
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Suitcase Carry x 100 feet each arm
Rest 45 seconds

+

3 sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

CrossFit:

A.
4 sets of:
Snatch + 2 Overhead Squats

Rest 2-3 minutes

+
3 sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets



Those competing in Mistletoe Mayhem:  complete rest or

A. Overhead Squat- Build to a heavy single.  Focus on positioning. Stop at 10% more than your best snatch. 

+

Any skill work you want to get in or a TINY bit of practice in before the competition. Do not overdo it though. 

+
foam roll, stretch. 

+
10 minutes Airdyne @ Z1 pace




Mistletoe Mayhem schedule
Friday night
5:00 p.m. - Gym open
5:00 - 5:30 warm up
5:30 - 5:51.   Heat 1 of "Combined Jump"
5:51- 6:06.  Heat 1 rests
5:55 - 6:16 Heat 2 combined Jump
6:06- 6:29  Heat 1 "biathlon"
6:16- 6:31  Heat 2 rest
6:31- 6:54  Heat 2 "biathlon"

Saturday Morning
9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10   Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper

Tuesday, December 17, 2013

Wednesday December 18th, 2013

CoreFit and CrossFit:

4 sets of:
A1. Bench Press x 4-6 reps
Rest 30 seconds
A2. 45-60 second Side Plank each side
Rest 60 seconds

+
5 sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets


Those competing in Mistletoe Mayhem:

A. Squat snatch warm up and then : start at 60% of 1rm add 10# every min until max
B. close grip bench press @30X1; 3, 3, 3; rest 3mins --mind the tempo.
C. FS build to a tough double in 10mins --not a 2 RM. Start empty bar build quick.

+
Row sprint 25sec all out
rest 3:00 x 3



Mistletoe Mayhem WOD 4  to be completed 15 minute after WOD 3 on Saturday morning.

Men's
For time:
50 kbs - 70#
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#
40 alternating DB Snatch from the ground - 65#.  
Wall Balls x 50
30 Burpees
(Scored as total time)

Womens'

40 kbs - 45#
Walking Lunges x 40
40 Toes to Bar
Shoulder to Overhead x 40 - 65#
40 alternating DB Snatch - 30#
Wall Balls x 50
30 Burpees
(Scored as total time)

Monday, December 16, 2013

Tuesday December 17th, 2013

CoreFit:

4 sets of:
A1. Back Squat x 6-8 reps @ 20X1
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds

+

3 rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400m row or 0.5 miles on Airdyne. 

CrossFit 

5 sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets.  Make them all working sets.  No missed reps.

+
3 rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400m row or 0.5 miles on Airdyne


Those competing in Mistletoe Mayhem:

First half of class:
30s @ 90%
30s@ 50%
x10 sets on rower

rest 2 minutes

30s@90%
30s@50%
x10 sets on Airdyne

second half of class:
Stretch and mobility:
shoulders, calves, ankles, hips, chest, etc., 



Misteltoe Mayhem WOD 3.  Will be completed Saturday AM

"OPT 3"
In 30 min establish:
Front Squat 3RM
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)
CTB chin up max set x 1


This will be scored as FS kg + Sn kg + CTB reps
Front Squat from rack, hips below parallel. Snatch or Power Snatch or combination of the two. CTB one attempt, max unbroken reps.

These workouts were used during a recent online competition by OPT. They were designed by OPT. There is some slight modifications we have made to better accommodate our gym.

The scores of other athletes completing these tests worldwide can be seen here : http://wodscores.com/Big_Dawg_Winter_Competition/index.php?category=Men

Sunday, December 15, 2013

Monday December 16th, 2013

CoreFit:

3 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
A2. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A3. Push-Ups x Max Reps @ 2011
Rest 60 seconds

+

Complete as many rounds and reps as possible in 6 minutes of:
Push Press x 10 reps
Burpees x 10 reps
Box Jumps- step down x 10 reps

CrossFit or anyone competing in the Mistletoe Mayhem:

A.
Power Clean & Jerk --build to 90% of 1RM.  Technically perfect.

+
15,12,9 @ 100% effort
Power Clean 115# / 75#
Burpees

rest exactly 10 minutes

15,12,9 @ 100% effort
Power Clean 115#/75#
Burpees

DO NOT PACE FIRST EFFORT!


PTS:  - 2013 CrossFit open participant and average athlete   2:36, 4:12 in Feb 2013
Mike McGoldrick - 2013 Crossfit Games athlete   2:10, 3:22  in Dec 2013




Mistletoe Mayhem workout # 2.  To be completed 10-15 minutes after workout 1.

23 minutes AMRAP
10 Clean and Jerk 135#/85#
Row 1200m/ 1000m

Score will be total reps.  Each 100m rowed will be worth 1 rep.  22 reps are available per round for the men and 20 per round for the women.

Saturday, December 14, 2013

Sunday December 15th, 2013

Open Gym from 1-4pm today.

CoreFit and CrossFit:

4 sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest



Workout # 1 for Misteltoe Mayhem.

1.
"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 2 mins
10 min establish 3 amrap sets of DU's unbroken

(scored as total inches for 3 jumps plus total reps for best 3 max sets)

Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands.

DUs – as many sets as you choose in 10min time frame. Best three attempts = score.

Friday, December 13, 2013

Saturday December 14th, 2013

Reminder there is no class today as our coaches are going to an Olympic Lifting Seminar. There will be open gym on Sunday from 1-4 p.m. 

Thursday, December 12, 2013

Friday December 13th, 2013

There will be no class Saturday as our coaches are attending an Olympic Lifting seminar. There will be Open Gym on Sunday at 1pm. Please notify us if you plan to attend. 

CoreFit:

4 sets of:
A1. Push Press x 6-8 reps
Rest 45 seconds
A2. Strict Toes to Bar x 8-10 reps.  Sub is GHD sit-ups.

+

Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings 55/35  or 45/25


CrossFit:

A.
Five or Six sets of:

Shoulder Press
perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight


Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings 55/35  or 45/25

Wednesday, December 11, 2013

Thursday December 12th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Wall Climbs x 2-3 reps
Rest 60 seconds
A3. Side Planks x 30-40 seconds each side
Rest 60 seconds

+

In teams of three, row as many meters as possible in 12 minutes:
Set the rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

CrossFit:

A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+

In teams of three, row as many meters as possible in 12 minutes:
Set the rower for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

*If all rowers are filled, complete this on the Airdyne switching every 2 minutes.  Pedal hard for 1:40 and 20s transition time. 

Tuesday, December 10, 2013

Wednesday December 11th, 2013

CoreFit:

3 sets of:
A1. Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
A2. DB Russian Step-Ups x 10 reps each leg
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+
Rounds of 15, 10 and 5 reps for time of:
Dumbbell Ground to Overhead 
Sit-Ups

CrossFit:

A.
Take 20 minutes and build to today’s 1RM Snatch

+

7 minute AMRAP:

5 Power Snatch  135#/ 75#    ----if this is too heavy to do quick singles, use 75% of A. 
7 Burpee Box Jumps  24" / 18"

Sunday, December 8, 2013

Tuesday December 9th, 2013

CoreFit:

4 sets of:
A1. Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
A2. Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
A3. Bottom Up Kettlebell Carry x 100′ each arm (4 trips up and back in gym)
Rest 45 seconds

+

3 rounds for time of:
30 Kettlebell Swings
30 Push-Ups
Row 400m


CrossFit:

5 sets of:
A1. Press x 2-4 reps @ 20X1
Rest 90 seconds
A2. Ab-Wheel Roll-Outs w/barbell x 6-8 reps @ 3020
Rest 90 seconds

3 rounds for time of:
30 Kettlebell Swings 55/35
30 Push-Ups
Airdyne 0.5 miles

Monday December 8th, 2013

CoreFit

“Jackie”

For time:
1000 Meter Row
50 Thrusters
30 Pull-Ups
+

4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
A3. Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds


CrossFit:

Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM. Short rests previous to that.

+

“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

Friday, December 6, 2013

Saturday December 7th, 2013

In teams of three, with only one person working at a time, complete the following as quickly as possible:

2400m Row
300 Alternating Reverse Lunges w/Plate Overhead (45/25 lbs)---scale to lighter plate.
200 Pull-Ups - scale to perfect form ring rows
100 Ring Dips - scale to push-ups
2400m Row

Friday December 6th, 2013

CoreFit and CrossFit

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

3 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 2 Minutes
3 Minutes of Front Squats (95/65 lbs)
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes

*If weight is too heavy to cycle reps when fresh, lower the weight. Beginners use Goblet squats. 

Wednesday, December 4, 2013

Thursday December 5th, 2013


CoreFit and CrossFit

4 sets of:
A1. Double Unders   OR  DB Bulgarian Split Squat x 6-8 reps each leg @ 30X1
The DB BSS are for those that did not complete the "Chief" on Tuesday with all the air squats.
Rest 60 seconds
A2. Ring Push-Ups x Max Reps
Rest 60 seconds

+

4 sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.) --scale up or down as needed based on equipment.
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest



In addition to the 6pm Friday evening class and the 10am Saturday class :

There will be Open Gym on Friday at 430 pm. On Saturday at 11am, we will have a competitors WOD.  If you plan to attend both Friday and Saturday WODs it would be wise to use today as a Aerobic restoration day.  Ride the Airdyne or rower at a Z1 pace for 25-40 minutes with some stretching and foam rolling.

Tuesday, December 3, 2013

Wednesday December 4th, 2013


CoreFit:
40 Double Unders
30 Kettlebell Swings 55/35
20 Burpees
10 Pull-ups
5 Man-Makers (45/30 lb DBs)
10 Pull-Ups
20 Burpees
30 Kettlebell Swings
 40 Double Unders


CrossFit:

For time, complete:
80 Double Unders
40 Kettlebell Swings 55/35
30 Burpees
20 Pull-ups
10 Man-Makers (45/30 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
80 Double Unders

  Use appropriate weights for KB's and man makers. 

Monday, December 2, 2013

Tuesday December 3rd, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
A3. Plank from Elbows x 45-60 seconds
Rest 60 seconds


Against a three-minute running clock, complete as many rounds and reps as possible of:
Burpees x 3 reps
Air Squats x 6 reps
Kettlebell Swings x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CrossFit:

A.
5 sets of:
Back Squat x 2-4 reps

Ideally you choose a weight you can get 4 reps for sure on the 1st set and bump it up for set 2,3,4 and 5. Make sure to get 2 reps minimum per set.

Rest 2-3 minutes

+

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/85 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Sunday, December 1, 2013

Monday December 2nd, 2013

CoreFit:

4 sets of:
A1. Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A2. Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+
3 rounds for time of:
Shoulder to Overhead x 20 reps
Row 500 Meters

CrossFit:

4 sets of:
A1. Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
A2. Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

+
3 rounds for time of:
95/65 lb Shoulder to Overhead x 20 reps
Airdyne 0.6 Miles.
 

Friday, November 29, 2013

Saturday November 30th,2013

In teams of two, alternate movements to complete 10 rounds total of:
205/135 lbs Deadlift x 7 reps
Chest-To-Bar Pull-Ups x 14 reps
0.8 miles on Airdyne or 400m row

Thursday, November 28, 2013

Friday November 29th, 2013

There will be a competitors class at 8:45 am today for those interested.



CoreFit and CrossFit

4 sets of:
A1. DB Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
A2. Ring Push-Ups x Max Reps
Rest 60 seconds

+

4 sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.) --scale up or down as needed based on equipment.
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

Wednesday, November 27, 2013

Thursday November 28th, 2013

HAPPY THANKSGIVING.  THERE IS NO FORMAL CLASS TODAY BUT THERE IS OPEN GYM AT 10 a.m. 



CoreFit:

4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 45 seconds
A2. Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
A3. Hollow Rocks x 30-45 seconds
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 3 reps
Box Jumps- step down x 12 reps


CrossFit:

Six sets of:
A. Clean x 1.1.1
(rest 10 seconds between singles – these are FULL "squat" cleans)

USE THE HOOK GRIP for all reps.

+
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Power Clean x 6 reps
24/20″ Box Jumps x 12 reps

Tuesday, November 26, 2013

Wednesday November 27th, 2013

4 sets for max reps of:
Against a 5-minute running clock . . .
Unbroken Pull-Ups x Max Reps ---cap at 25.  CoreFit complete 10 pull-ups.
Airdyne 0.6 miles
115/75 lb. Push Press x Max Reps
Rest exactly 5 minutes between sets
For each set note number of pull-ups completed and number of push press completed.


There will be a separate WOD for competitors at the 9 a.m. class.

Monday, November 25, 2013

Tuesday November 26th, 2013

CoreFit:

A.
Four sets of:
A1. Push-ups x 6-8 reps @ 20X1  ---scale up to clap push-ups or ring push-ups if you can complete 6-8 reps.
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
Complete as many reps as possible in 3 minutes of:
Burpees

CrossFit : 

Five or Six sets of:
Bench Press @ 20X1 tempo ---to find a 1RM
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+
Complete as many reps as possible in 3 minutes of:
Burpees



*If you think the 3 Minutes AMRAP burpees is not enough, you aren't going hard enough.  If you try your best to legitimately get AMRAP in 3 minutes this will be a tough test. 

Sunday, November 24, 2013

Monday November 25th, 2013

CoreFit:

3 sets of:
A1.Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Shoulder Dislocates x 10-12 reps
Rest 60 seconds
A3. Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

+
3 rounds for time of:
DB Thrusters x 25 reps.  --light
Sit-ups x 20 reps


CrossFit:

5 sets of:
A1. Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
A2. Shoulder Dislocates x 10-12 reps
Rest 90 seconds

+
3 rounds for time of:
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps

Friday, November 22, 2013

Saturday November 23rd, 2013

CoreFit and CrossFit: 

In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Jumping Lunges (5 each leg)
5 Dumbbell Push Press - heavy
5 Burpee Box Jumps- step down.

Thursday, November 21, 2013

Friday November 22nd, 2013

CoreFit: 

4 sets of:
A1. Russian Step-Up x 8-10 reps each leg
Rest 60 seconds
A2. Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

+
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)


CrossFit:

Four sets of:
A1. Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
A2. Pistols x 6 reps each leg - add weight if you have these easily.
Rest 60 seconds

+
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

Wednesday, November 20, 2013

Thursday November 21st, 2013

CoreFit:

4 sets of:
A1. Push-ups x 6-8 reps --make these perfect and deep. If you have more than 8 perfect push-ups, do dips.
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Supermans x 10 reps.
Rest 45 seconds

+
4 rounds for time of:
25/15 Push-Ups
250 Meter Row


CrossFit:

A.
5 sets
A1. Bench Press x 3 reps
Rest 60 seconds
A2. Warm up hang power snatch with a few quick PVC or light barbell.
Rest 2 minutes
+
3 rounds for time of:
95/55 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps

Tuesday, November 19, 2013

Wednesday November 20th, 2013

tomorrow morning class will be at 10am


CoreFit:

4 sets of:
A1. Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
A2. Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
A3. Farmer’s Carry x 40 yards
Rest 60 seconds


In teams of three, alternating complete rounds, complete five rounds each of:
Thrusters x 5 reps  --DB or Barbell  Moderate.
Kettlebell Swings x 10 reps
Double-Unders x 20 reps


CrossFit:

5 sets of:
A. Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

+

In teams of three, alternating complete rounds, complete five rounds each for time of:
135/85 lbs Thrusters x 5 reps
70/45 lbs Kettlebell Swings x 10 reps
Double-Unders x 20 reps

Monday, November 18, 2013

Tuesday November 19th, 2013

CoreFit and CrossFit: 

A.
Take 10-12 minutes to practice gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

+
For time:
100 Double-Unders or 200 Single Unders
50 Pull-Ups---
400 Meter Row or .5 miles on Airdyne
80 Squats
40 Hand-Release Push-Ups
400 Meter Row or 0.5 miles on Airdyne
60 Kettlebell Swings 55#/35
30 Handstand Push-Ups or Push Press
400 Meter Row or 0.5 miles on Airdyne

*30 minute time cap

Sunday, November 17, 2013

Monday November 18th, 2013

CoreFit: 

3 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Goblet Squats x 10 reps @ 3111
Rest 45 seconds
A3. Kettlebell Swings x 20 reps
Rest 45 seconds

+

3 rounds for time of:
10 Burpees
10 Box Jumps
400m run or 400m row

CrossFit:
A.
Take 15 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean

+

Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees
Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

A good starting weight might be between 70 and 80% of part A. 


Friday, November 15, 2013

Saturday November 16th, 2013

CoreFit and CrossFit

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lb)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

Count your rounds!

Thursday, November 14, 2013

Friday November 15th, 2013


With a partner complete the following in any order


Row 3k in 500m intervals

rest 6 mins

Bike 4 miles in 0.5 mile intervals

rest 6 minutes

10 minutes Max double unders.  Switch every 30s

Wednesday, November 13, 2013

Thursday November 14th, 2013

CoreFit and CrossFit

5 sets of:
A1. Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
A2. Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
A3. Alternating Reverse Lunges with DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
A4. Overhead Press with DBs x 8-10 reps
Rest 90 seconds


*Share a barbell with someone that will deadlift a similar amount as you. Keep the rest as close to 90 seconds as you can. Otherwise we are not getting what we want to get out of the workout.  If you hit the upper end of the rep scheme, you must add weight. 

Tuesday, November 12, 2013

Wednesday November 13th, 2013

CoreFit:

3 sets of:
A1. Pull-Ups x 5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed. 5 seconds is a long time, have a partner help you count!)
Rest 60 seconds
A2. DB Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Double Under Practice x 45-60 seconds
A3. Rest 60 seconds

+

Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Renegade Rows x 5 reps
Dumbbell Walking Lunge x 20 steps (use same dumbbells)
Row 200m or Airdyne 0.2 miles.   

*At the 5 minute mark of the workout all athletes will switch from rower to Airdyne and Airdyne to rower as their modality used. *

CrossFit
A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

B.  10-15 minutes of dedicated skill work on your movement of choice. This is "deep practice" which means we are focusing on the quality of movement and learning the technique. Don't worry about load or accumulating reps during this time, just practice the skill and technique of the movement. 
C. complete 50 CTB chin-ups for time.  (women complete 40) 

Monday, November 11, 2013

Tuesday November 12th, 2013

CoreFit:

4 sets of:
A1. DB Push Press x 6-8 reps  - go heavy!
Rest 60 seconds
A2. GH Raise x 6-8 reps or Single Leg KB deadlift.
Rest 60 seconds
A3. Partnered Leg Tosses x 20 reps
Rest 60 seconds

+
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Sit-Ups x 10 reps


CrossFit:
A.
Take 20 minutes to build to today's 1-RM Squat Clean & Jerk.  Take the time to properly squat clean each rep.

+

5 rounds for time of:
135/85 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Sunday, November 10, 2013

Monday November 11th, 2013



In honor of Veterans day we will be performing the following workout in memory of a fallen soldier. The workout will be performed in teams of 2 with partners alternating full rounds to complete 8 total rounds (4 rounds each). To properly select your weight use ~70% of your 1RM Front Squat. Beginner's may goblet squat an appropriately heavy weight as well.  Push-ups will be scaled appropriately based on your pressing ability.







GATOR


Gator
U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

First posted August 12 2011
Eight rounds of
  • 185 pound Front squat, 5 reps
  • 26 Ring push-ups
For Time

Thursday, November 7, 2013

Friday November 8th, 2013

CoreFit and CrossFit

4 sets of:
A1. Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 90 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
Shuttle Run in Gym x 4. 

Wednesday, November 6, 2013

Thursday November 7th, 2013

CoreFit:

A.
4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Alternating Lateral Lunge x 10 reps each leg
Rest 45 seconds

+

4 rounds of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of DB Snatch
Rest 30 seconds


CrossFit:

A.
On an 8 minute timer build to a heavy 3-rep Deadlift
and then . . .

B1. Deadlift Touch and Go 15,10,5. 
Rest 30 seconds
B2. Ring Push-ups x Max Reps
Rest 3 minutes

Select weights such that each set of deadlift is challenging, but doable with good mechanics.

+

4 rounds for max reps of:
30 seconds of Kettlebell Swings (70/45)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

Tuesday, November 5, 2013

Wednesday November 6th, 2013

CoreFit and CrossFit

In teams of 3, complete 5 sets each of:
500/400 Meter Row or / Airdyne 35/25 calories
Burpee Box Jumps x 15 reps
115/ 75 lb Front Squats x 10 reps  ---choose a weight that you think will be semi difficult to get 10 unbroken.  somewhere in the area of 50%-60% of 1RM.

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Monday, November 4, 2013

Tuesday November 5th, 2013

CoreFit:

*first priority is to make up yesterday's workout. If you did that then do the below.

3 sets of:
A1. Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
A2. Hollow Rocks x 30 reps
Rest 60 seconds

+
Complete as many rounds and reps as possible in 12 minutes of:
20/10 Push-Ups-----perfect range of motion on push-ups.  No half reps!
Airdyne 15/10 calories

CrossFit:
A.
Take 15 minutes to build to a 1-RM Shoulder Press

+

Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
300m row 

*scale for HSPU will be strict DB press. 

Sunday, November 3, 2013

Monday November 4th, 2013

CoreFit

3 sets of:
A1. Front Squats x 6-8 reps @ 3011
Rest 60 seconds
A2. Pull-Ups x 6-8 reps
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+

Partner workout: partners alternate whole rounds to complete
6 total rounds for time (3 each)
300/250m row
30 Kettlebell Swings

CrossFit: 

A.
Take 15 minutes and build to a heavy, but not necessarily 1RM Power Clean

+
team workout: teams of 3 alternate whole rounds to complete
9 total rounds (3 each)  for times of:
Airdyne x 25 calories
155/95 lb. Power Clean x 9 reps


Scale the power clean weight up or down to make it ~ 65% of your 1RM.

Friday, November 1, 2013

Saturday, November 2nd, 2013

CoreFit and CrossFit:

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Airdyne or Rowing (for Calories)
2 Minutes of Thrusters (95/65 lbs)
2 Minutes of Kettlebell Swings 55/35
2 Minutes of Burpees
2 Minutes of Pull-Ups



As a team keep a running tally of your reps!

Thursday, October 31, 2013

Friday November 1st, 2013

CoreFit

4 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
A2. Kettlebell Swings x 20-25 reps
Rest 60 seconds
A3. Double Under practice x 60 seconds
Rest 60 seconds

+

In teams of two, partners alternate to complete 5 rounds each of:
Box Jumps x 10 reps
Push-Ups x 10 reps

CrossFit: 

5 sets of:
Snatch x 1.1.1 ---squat all reps.
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

Work your technique. Hit good solid reps and only raise weight if technique is good.

+
In teams of two, partners alternate to complete 5 rounds each of:
135/85 lbs Power Cleans x 10 reps
Ring Dips x 10 reps

Wednesday, October 30, 2013

Thursday October 31st, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+
Partner workout:
6 total rounds for time of:
Dumbbell Thrusters x 15 reps
Row 250 Meters

BOTH PARTNERS WILL WORK AT SAME TIME, SHARING 1 ROWER.  1 partner will complete the row first. 


CrossFit:

4 sets of:
A1. Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

+

For time:
75 Double Unders
5 rounds:
95/55 lb. Overhead Squat x 10 reps
Pull-Ups x 15/10 reps
then
75 Double Unders

Tuesday, October 29, 2013

Wednesday October 30th, 2013

CoreFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today.


3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest


CrossFit:

A. 10 minutes of skill work. Work on something you wish to improve on. If you missed yesterday's pull-ups, get those in today. 

3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Power Cleans (135/85 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/18″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Monday, October 28, 2013

Tuesday October 29th, 2013

CoreFit:

4 sets of:
A1. Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks x 30 seconds
Rest 45 seconds

+

For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
20/15 Hand-Release Push-Ups 
Double Unders x 80/60 reps
20/15 Hand-Release Push-Ups 


CrossFit

5 sets of:
A1. Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
A2. Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

+
For time:
400/300 Meter Row
20/15 Hand-Release Push-Ups
Airdyne 40/30 calories
20/15 Hand-Release Push-Ups 
Double Unders x 80/60 reps
20/15 Hand-Release Push-Ups 

Coaches note :  run this as a tunnel workout meaning start off 2 athletes with the row and as soon as they finish the row the next person starts on the rower. 

Sunday, October 27, 2013

Monday October 28th, 2013

CoreFit:

3 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Single-Arm Bench Press x 6-8 reps each arm
Rest 45 seconds
A3. Alternating Reverse Lunge with Dumbbells x 10 reps each leg
Rest 45 seconds

+

For time:
Kettlebell Swings x 40 reps
Dumbbell Push Press x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 20 reps
Kettlebell Swings x 20 reps
Dumbbell Push Press x 10 reps


CrossFit:

12 minutes @ 80% effort ---i.e., keep breathing controlled
Airdyne 15 calories
15 KBS - 55#/35#

5 minutes rest

12 minutes @ 80%
30 double unders
15 Wall Balls

5 minutes rest

12 minutes @ 80%
15 Box Jumps
10 Toes to bar

Saturday, October 26, 2013

Sunday October 27th, 2013

Barbells for Boobs Fundraiser

"Grace"

30 clean and jerks for time

135#/95#

Friday, October 25, 2013

Saturday October 26th, 2013

Reminder our Barbells for Boobs fundraiser/ workout is Sunday at 11 a.m. !

CoreFit and CrossFit

In teams of three, complete five sets for max reps of:

Wall Ball Shots x 60 seconds
Airdyne calories x 60 seconds --complete @ a sustainable effort
Burpees x 60 seconds
Rest 60 seconds

Teams get one Wall Ball and one sweet Airdyne. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score.

Thursday, October 24, 2013

Friday October 25th, 2013

CoreFit:

Three sets of:
A1. Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
A2. Pull-Ups x 6-8 reps
Rest 60 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

+
For time
40 Kettlebell Swings
20 Push-ups
25 Kettlebell Swings
20 Push-ups
10 Kettlebell Swings
20 Push-ups

*This is meant to be slow on the push-ups. So really focus on doing them properly rather than fast. If you feel you must scale the reps, talk to a coach and they help you come up with an appropriate number. *


CrossFit:

A. Take 20 minutes and build to today’s 1RM Snatch or Power Snatch

+
For time:
30-20-10
Kettlebell Swings
Box Jump- step down
Pull-ups

Wednesday, October 23, 2013

Thursday October 24th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 8-10 reps
Rest 45 seconds
A2. Single Leg Hip Bridge x 8-10 reps each leg
Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds
Rest 45 seconds

+
3 rounds for time of:
Man-Makers x 10 reps
Sit-Ups x 20 reps
200 Meter Run or 200 Meter Row

CrossFit:

Five sets of:
A. Push Press x 3-5 reps
Rest 2 minutes

+

Three rounds for time of:
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Tuesday, October 22, 2013

Wednesday October 23rd, 2013

CoreFit and CrossFit: 

Partner workout
Partners alternate full rounds to complete 10 sets (5 sets each of ) for time:

20/14 lb Wall Ball Shots x 20 reps
Deadlift x 10 reps -try to go unbroken.
400 Meter Run

for deadlifts : 
try to use a weight that is heavy but that you can get 10 unbroken reps with. Add weight if needed. Start with 55% or so of 1RM or estimated 1 RM. If it is way too light add more. 


*those competing Friday should perform only 3 rounds of this. *

Monday, October 21, 2013

Tuesday October 22nd, 2013

CoreFit and CrossFit:

A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. Pick more than one if you would like but make sure it is practice of the efficiency of the movement, not just doing reps for the sake of t.


+

Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press - moderate
Kettlebell Swings - moderate
Push-Ups
Sit-Ups

Note for coaches: Set up separate stations for each movement for these. Have athletes do the 20s of work and then rotate through each of the four movements 8 times. Conditioning will take 16 minutes once started. 

Sunday, October 20, 2013

Monday October 21st, 2013

CoreFit:

4 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Pull-Ups x 6-8 reps
Rest 45 seconds
B1.Kettlebell Swings x 20 reps
Rest 45 seconds
B2. Plank from Elbows x 45 seconds
Rest 45 seconds
+

For time:
Row 1000 Meters
Airdyne 80/60 calories
50 Squats


CrossFit:
Turkish get-up practice 15-20 minutes 


AMRAP in 20 minutes

CrossFit Games 2012 Regionals Event 4

For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs


Don't worry it looks like a ton of reps but no one will be making it all the way through, or even to the 3rd set of pull-ups. We just listed the whole workout so you could see what it was. 

Friday, October 18, 2013

Saturday October 19th, 2013



Lift up Luke

CoreFit
5 MIN AMRAP
8 KB swings
12 lateral barbell hops
10 1 arm DB rows. 5/arm

CrossFit:
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups



Rest 15 minutes -   during the rest get your grip, and breath back. Stretch out and row or bike slowly.


15 minute AMRAP
Partner wod
Run 400m - both partners
20 Toes to Bar / GHD sit-ups / Hanging leg raises / sit-ups.  ---partners share the work.




http://www.liftupluke.com/#the-wod

Thursday, October 17, 2013

Friday October 18th, 2013

CoreFit and Crossfit

3 sets of:
A1. Dumbbell Walking Lunges x 20 steps @ 1010 tempo.
Rest 60 seconds
A2. Strict Pull-Ups x Max Reps
Rest 60 seconds

+
6 sets for max reps of:
B1. 95/65 lb Barbell Thrusters x 30 seconds ---scale to lighter barbell or DB's as necessary.
Rest 30 seconds
B2. Step Down - Box Jumps 24"/18" x 30 seconds
Rest 30 seconds


Note : Go as heavy as you can on the walking lunges while maintaining tempo. Don't be a baby. Use a weight that is hard but doable. Do a few reps that get a bit difficult at the end. 


Wednesday, October 16, 2013

Thursday October 17th, 2013

CoreFit:

3 sets of:
A1. Deadlift x 8-10 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

For time:
Row 1000 Meters
50 Kettlebell Swings
Run 800 Meters

CrossFit:

5 sets of:
A1. Deadlift x 3-5 reps.
Rest 20 seconds
A2. Push-Ups x 15-20 @ 10X0.  Scale up push-ups if 20 is easy.
Rest 2-3 minutes

+

For time:
Row 1000 Meters
50 Kettlebell Swings 55 lbs /35 lbs
Run 800 Meters

*Note, if you did coaches WOD from yesterday do not do A1. Make A1 50 double unders. Try to get them unbroken. 


Tuesday, October 15, 2013

Wednesday October 16th, 2013

CoreFit:

Four sets of:
A1. Dumbbell Push Press x 8-10 reps
Rest 45 seconds
A2. Single-Leg Romanian Deadlift x 6-8 reps @ 3010     http://www.youtube.com/watch?v=WAMBVWe65Qo
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Renegade Rows x 5 reps
Dumbbell Walking Lunge x 10 steps
Dumbbell Burpees x 5 reps

Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.

CrossFit:

4 sets of:
A1. Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
A2. L-Sit Tuck to Extension x 4-10 reps   http://www.youtube.com/watch?v=XW9iOAF5tYg
Do the second piece of video in rings. 
Rest 90 seconds

+

" Power Elizabeth"
21-15-9
Power Clean 135/85
Ring Dips



Monday, October 14, 2013

Tuesday October 15th, 2013


CoreFit and CrossFit:

10 minutes skill work or strength work. 

Start the following at 6:20

8 sets: Partners alternate full rounds until 8 sets total are completed. (4 sets each) 
20 Kettlebell Swings  55/35 or 45/25
20 Wall Ball Shots
400 Meter Run

Sunday, October 13, 2013

Monday October 14th, 2013

CoreFit:

4 sets of:
A1. Back Squats x 8-10 reps @ 3011.   Try to use a bit more weight than on October 4th.
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

+
Complete as many rounds and reps as possible in 10 minutes of:
Row 250m
10 burpees
5 Man -Makers


CrossFit:
A. Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)

This isn't a 1RM build. By all means if the pot is hot go for it. If not just get in some good solid tough reps. 
Rest 2-3 minutes between sets and use the time to work shoulder mobility. 
Dislocates, Band pull-aparts, Banded stretching, lax ball rolling etc.,

+
Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/18″)

Friday, October 11, 2013

Saturday October 12th, 2013

In teams of two, complete as many rounds as possible in 30 minutes of:
"Partner Kelly"
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/14 lbs.)

Team members alternate movements. P1 runs 400m. P2 does 30 BJ. P1 does 30 WB. P2 runs 400m.  etc.,



CoreFit members will do
400 meter run
20 Box Jumps
20 wall balls

Thursday, October 10, 2013

Friday October 11th, 2013

CoreFit:

A.
Four sets of:
A1. Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Goblet Squat x 8-10 reps @ 3010
Rest 45 seconds
A3. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

+
Complete as many rounds and reps as possible in 10 minutes of:
Row 300 Meters or Airdyne 25 calories
5 Man-Makers


CrossFit:

A.
Take 15 minutes to build to today’s 1-RM Push Press

+

Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Wednesday, October 9, 2013

Thursday October 10th, 2013

CoreFit:

3 sets of:
A1. Front Squat x 8-10 reps @ 3011   --use goblet squat if still fine tuning mechanics.
Rest 60 seconds
A2. Pull-Ups x 5-7 reps @ 2111.  --use least assistance possible.
Rest 60 seconds
A3. Waiter's Walk 25m each arm .
Rest 60 seconds

+
5 rounds for time of:
10 Front Squats or Goblet Squats
10 Sit-Ups
10 Burpees

CrossFit:

3 sets of:
A. Front Squat x 5 reps
Rest 3 minutes

3 sets of 5.   Make them heavy! There is no stimulus if these are 3 sets of 5 at an easy weight.

+

For time:
30 Pull-Ups
20 Box Jumps (24″/18″)
10 Snatch (115/75 lbs)
20 Box Jumps (24″/18″)
30 Pull-Ups


Tuesday, October 8, 2013

Wednesday October 9th, 2013

CoreFit:

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A2. Single-Arm Dumbbell Floor Press x 6-8 reps each arm
Rest 45 seconds
A3. Double-Under Work x 45-60 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 12 minutes of:
 Kettlebell Swings x 15 reps - moderate
Wall Ball Shots x 10 reps


CrossFit:
5 sets of:
Hang Clean x 3 reps.  they don't need to be touch and go, but hang onto the bar for all 3 reps.
Rest 2-3 minutes

if it doesn't say power it means squat. focus on waiting to pull with arms and pulling self under fast. Learning to hang squat clean will have tremendous carry-over to cleans.

+

Complete as many rounds and reps as possible in 12 minutes of:
Kettlebell Swings x 15 reps - moderate.
Wall Ball Shots x 10 reps
200 Meter Run

Monday, October 7, 2013

Tuesday October 8th, 2013

CoreFit:

4 sets of:
A1. Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run 


CrossFit:

5 sets of:
A1. Shoulder Press x 3 reps
Rest 90 seconds
A2. Shoulder Dislocates 10-15 reps. 
Rest 90 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps

Sunday, October 6, 2013

Monday October 7th, 2013

CoreFit: 

4 sets of:
A1. Deadlift x 6-8 reps @ 3011 ---good posture and form
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Partnered Leg Toss x 15-20 reps
Rest 45 seconds

+

3 sets for times of:
500 Meter Row
Dumbbell Thrusters x 10 reps
Burpees x 10 reps
Rest 3 minutes

notes: work hard and recover. then repeat. don't save anything. 


CrossFit:
3 WORKING sets of:
A1. Clean grip Deadlift x 4-5 reps ---this should be heavy and with proper form.
Rest 5 seconds
A2. Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes

+
3 sets for total time
400 Meter Run @95% effort
135/85 lbs Thrusters x 5 reps
Burpees x 10 reps- AFAP
Rest 3 minutes

notes: use the hook grip for the clean grip DL. Use it in warm-ups and during your working sets. Yes the rest is 5 seconds between A1 and A2. That's enough time to set the barbell down and immediately pick up the KB and swing. 

Friday, October 4, 2013

Saturday October 5th, 2013

CoreFit:
*make up squat work from yesterday if you missed it*

5 sets: 
10 DB push press
10 pull-ups
run 400m 
rest 3 minutes 

CrossFit:

*make up squat work from yesterday if you missed it*

For time:
Row 1000 Meters
and then, 5 rounds of:
145/85 lb Shoulder to Overhead x 5 reps
Pull-Ups x 15 reps


Thursday, October 3, 2013

Friday October 4th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Ring Rows x 8-10 reps
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

In teams of two, partners alternate  full rounds to complete 4 sets each of:
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps
Burpee Box Jump- step down x 5 reps



CrossFit:

5 sets of:
A. Back Squat x 2-3 reps.  Go heavy for all 5 sets. First set should be ~85% of 1RM.  If you hit 3 reps raise it a bit.
Rest 3 minutes

perform shoulder dislocates and band pull aparts during the rest.

+

In teams of two, partners alternate full rounds to complete 4 sets each of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
Burpee Box Jump - step down x 5 reps.

Wednesday, October 2, 2013

Thursday October 3rd, 2013

CoreFit and CrossFit:

Make up a strength workout from earlier in the week or work a skill.

+

In teams of two, complete four sets of:
Row 1000 Meters or Airdyne 100 calories
400 Meter Farmers Walk.  Heavy DB's or KB's.

Partners can partition row and carry however they would like.


*allow at least 35 minutes for the row/farmer's carry portion. It will take longer than you think.   

*please do not drop the KB or DB on the pavement. kindly place them on the ground when you need to switch. 

Tuesday, October 1, 2013

Wednesday October 2nd, 2013

CoreFit:

4 sets of:
A1. DB or KB snatch x 5 reps/ arm
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 60 seconds

+
Complete as many rounds and reps as possible in 8 minutes of:
3 Man-Makers
6 Broad Jumps
9 Sit-Ups

Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.


CrossFit:

4 sets of:
A1. Hang Power Snatch x 3 reps.   SPEED UNDER!
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 2 minutes

+
3 rounds for time of:
Power Clean x 10 reps (135/85 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

Monday, September 30, 2013

Tuesday October 1st, 2013

CoreFit:

3 sets of:
A1. Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
A2. Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
3 rounds for time of:
Dumbbell Thrusters x 12 reps
Pull-Ups x 12 reps
400 Meter run

CrossFit:

3 sets of:
A1. Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 60 seconds
A2. Shoulder Dislocates x 20 reps.
Rest 60 seconds
A3. band pull aparts x 15 reps.
Rest 60 seconds

+
4 rounds for time of:
155/85 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
400 Meter Run
*Barbells taken from the ground

Notes for today's workout: 

oh you don't like Bulgarian Split Squats?  Good because they don't like you. Now onto why we do them. Because they put gobs of hair on your chest. But also they tone. 

But seriously, you want to improve your squat, which will improve your clean and jerk? Balance out your legs. The BSS is the best single exercise for balance, coordination and single leg loading. Until you can do 8 reps at tempo with 1/3 your bodyweight in each hand you may be leaving pounds on the table in your back squat because you simply aren't balanced in leg strength. Being balanced in leg strength can help prevent lower body injuries and back pain. Now go do them hard and heavy WHILE maintaining the tempo and for god's sake don't whine. Embrace the challenge. 

Sunday, September 29, 2013

Monday September 30th, 2013

CoreFit:

4 sets of:
A1. Dumbbell Push Press 8-10 reps
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Pull-Ups x 5-7 reps @ 2111-  least assistance possible
Rest 45 seconds

+
5 sets for max calories/reps of:
30 seconds of Rowing or Airdyne (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes


CrossFit:

Four sets of:
A1. Weighted Ring Dips x 4-5 reps
Rest 2 minutes
A2. Clean Deadlifts x 3 reps
(perform these with PERFECT mechanics as if you were cleaning the weight– chest up, weight balanced over mid-foot, then accelerate through the middle) Do not use more than 110% of max clean. We want to work positions here
Rest 2 minutes

+
5 sets for max calories/reps of:
30 seconds of Rowing or Airdyne(for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

*if pulling muscles are still fatigued from Fall Brawl hop on that Airdyne!*

Friday, September 27, 2013

Saturday September 28th, 2013

Reminder there is no class today as we have the FALL BRAWL!

For those out of town or not competing


A.
For time:
Run 400m
    20 burpees
    Run 400m

rest 15 minutes actively.
+

12 minute AMRAP
15 squats
run 12m
15 sit-ups

workout is complete if you achieve 10 rounds.


Thursday, September 26, 2013

Friday September 27th, 2013

CoreFit:

Three sets of:
A1. Deadlift x 6-8 reps
Rest 45 seconds
A2. Push-Ups x 10-15 reps
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
15 Kettlebell Swings - moderate

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

6 Ring Rows
10 Box Jumps (24″/18″)

CrossFit:

Four sets of:
A1. Deadlift x 4-6 reps
Rest 2 minutes
A2. Handstand Push-Ups x Max Reps
Rest 2 minutes

+
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings 55#/35#

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/18″)

Wednesday, September 25, 2013

Thursday September 26th, 2013

CoreFit:

A.
3 sets of:
Waiter's Walk x 50m.  25m/per arm.
Rest 45 seconds
Lateral Lunge x 8-10 reps each leg @ 3011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+
Against a 3 minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended

CrossFit:
A. build to a 1RM Clean and Jerk in 20 minutes. 
+

Fall Brawl WOD 3!


Competition Prep:
A Clean and Jerk up to 80% of 1RM.  Focus on technique and speed.

B. 15 wall balls
      5 toes to bar
rest 1 minute x 2

C. Deadlift 2 reps at 50% of 1RM.   rest 45s x 5.

D. 10 burpees as fast as possible
rest 1 minute x 3.

Tuesday, September 24, 2013

Wednesday September 25th, 2013

CoreFit and CrossFit:

A. make up squat work or press work from earlier in the week. 
  
If you have attended both days this week. 

A1. DB Bulgarian Split Squat @ 30X1 x 8-12 reps
Rest 60 seconds
A2. Pull-ups 6-8 reps.  
Rest 60 seconds


Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets


For those competing:

A. build to 80% OR LESS of your max clean and jerk. Emphasize form. If it feels good, perfect leave it there. If it feels terrible, keep it light and sort out form.


B. for time:
30 wall balls
15 toes to bar

+
C.

Run 400m
rest 60s
Run 400m


Monday, September 23, 2013

Tuesday September 24th, 2013

Tentative Schedule for the Fall Brawl:
8-830.  Check in.  Get scorecards and t-shirts.
830-840- movement standards for WOD 1 and WOD 2.
840- 900 - warm up WOD 1
900-930- WOD 1 part 1
930-1000 WOD 1 part 2

1030 WOD 2,  heat 1 - scaled women at Binghamton University track
1045 WOD 2,  heat 2 - scaled men
1100 WOD 2,  heat 3 Rx'd women
1115 WOD 2,  heat 4  Rx'd men

break or make up  1130-1230

1230 WOD 3   heat 1
1250 WOD 3   heat 2
110 WOD 3     heat 3

150 final WOD heat 1   Rx'd women
210 final WOD heat 2   Rx'd men


CoreFit:

3 sets of:it
A1. Back Squat x 8-10 reps @ 3011 --adhere to the tempo. This is half the battle!
Rest 45 seconds
A2.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
A3. Ring Row x 8-10 reps
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

CrossFit:


Four sets of:
A. Back Squat x 4-6 reps
Rest 3 minutes

+
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 calories



for those competing Saturday 
A. Back Squat with chains   3-3-3.  Focus is on speed up. Build per set. Only last set tough. 

+
complete conditioning but for a 8 minute AMRAP. 
+
stretch and cool down. 

Sunday, September 22, 2013

Monday September 23rd, 2013

Tonight's class will be held at our new John St. Binghamton location. Parking is on the street or in a parking lot just across the street on Conklin Ave. 

CoreFit:

A.
Four sets of:
A1. Single-Arm Press x 6-8 reps
Rest 45 seconds
A2. Kettlebell Swings x 20-25 reps
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

For time:
Row 750 Meters
Airdyne 50 calories


CrossFit:
4 sets: 
A.  Press x 5 reps.
+

3 sets:
12 thrusters 95#/65#
12 burpees
rest 3 minutes

Friday, September 20, 2013

Saturday September 21st, 2013

CoreFit and Crossfit:

Three sets for max reps of:

60 seconds of Wall Ball Shots
60 seconds of double unders
60 seconds of 115/75 lb. Power Clean
60 seconds of 24″/18″ Box Jump- step down
60 seconds of Burpees- no jump at top.

60 seconds of Rest

Thursday, September 19, 2013

Friday September 20th, 2013

Class will start at 6:15 on Friday.  You can still come at 6 and warm up but the coached portion will not start until 6:15. 

CoreFit and CrossFit:

4 sets of:
In five minutes, row 500/400 meters or Airdyne 35/28 calories, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings - moderate
10/8 Push-Ups
Rest 5 minutes between sets.


Wednesday, September 18, 2013

Thursday September 19th, 2013

CoreFit:

Three sets of:
A1. Front Squats x 8-10 reps @ 3011
Rest 45 seconds
A2. Pull-Ups x 5-7 reps @ 2111
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
A3. Hollow Rock/Hold x 30-45 seconds
Rest 45 seconds

+

4 sets of:
Ball Slams x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds

CrossFit:

3 sets of:
A1. Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
A2. Weighted Ring Pull-Up x 2-3 reps
Rest 2 minutes

+
3 rounds for time of:
115/75 lbs Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
400 Meter Run

Tuesday, September 17, 2013

Wednesday September 18th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
A2. Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete four sets each of:
Row 250 Meters or Airdyne 20 calories
25 Kettlebell Swings - moderate. try to choose a weight you can do unbroken. 


CrossFit:
A.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

+

Three rounds for time of:
245/135 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Monday, September 16, 2013

Tuesday September 17th, 2013

CoreFit:

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A2. Waiter's walk 25m per arm.
Rest 45 seconds
A3. DB Russian Step-Up x 10 reps each leg
Rest 45 seconds

+

Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Ground to Overhead x 10 reps
100 Meter Run ---shuttle length of driveway and back. 


CrossFit:

Five sets of:
A. Hang Snatch x 3 reps ---full squat
Rest 2-3 minutes

+

Every minute, on the minute, for 10 minutes, complete:
115/75 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Sunday, September 15, 2013

Monday September 16th, 2013

CoreFit:
3 sets of:
A1. Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+
4 sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups - least assistance
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

work efficiency here. Good quality for all reps. 


CrossFit:

3 sets of:
A1. Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

+

4 sets of 3-minute sprints of:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Friday, September 13, 2013

Saturday September 14th, 2013

In teams of 3, complete 5 rounds for time of:
Row 1000 Meters
90 Double-Unders - sub tuck jumps for beginners
60 Power Cleans (95/65 lbs) - sub KBS for beginners
45 Box Jumps - sub step-ups for beginners

1 team member working at a time. short warm-up then get to it as its a long one! Try to minimize transition times by communicating with your team and constantly having someone working.




Thursday, September 12, 2013

Friday September 13th, 2013

There will be a competitors workout Saturday at 9 am.  Please let us know if you plan on attending

CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Partnered Leg Toss x 15-20 reps
Rest 45 seconds

+
3 sets for max reps of:
45 seconds of Kettlebell Swings - moderate.  1st set should be 20-25 reps unbroken.
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press -  moderate. 75/45 is suggestion for many.
15 seconds or Rest

Score is total reps at end of 3 sets. Keep a running tally of reps. 


CrossFit:

4 sets of:
A1. Deadlift x 4-6 reps @ 3111
(open palms at bottom)
Rest 20 seconds
A2. Handstand Push-Ups x Max Reps.  Practice kicking up.
Rest 3 minutes

+

3 sets for max reps of:
45 seconds of Kettlebell Swings (70/45 lbs)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

Wednesday, September 11, 2013

Thursday September 12th, 2013

CoreFit

3 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps
Rest 60 seconds
A2. Pull-Ups x 3-5 reps -  least assistance possible.
Rest 60 seconds
A3. Jump Rope x 60 seconds -  work double unders if it is a goal.
Rest 60 seconds

+
2 rounds for time of:
500 Meter Row
Barbell Thrusters x 25 reps -  moderate weight.
Pull-Ups x 15 reps


CrossFit: 

Less chatting, more working out. Get to the Prowler sprints by 6:35. Get to the sand bag shouldering by 6:25.

A. Shoulder Press
Rest 2 minutes between sets
(use this time effectively to work on hip mobility and to loosen legs up for conditioning.
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+

Sandbag shouldering (clean from ground to shoulder)
10 continuos reps
rest 1 minute x 4.  (2 per shouder)

+
Prowler Push ALL OUT with ~ bodyweight added
20s ALL OUT
Rest 3:40 x 5.

Runs in side yard or street

Tuesday, September 10, 2013

Wednesday September 11th, 2013

CoreFit:

4 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds

+
3 rounds for time of:
Man-Makers x 10 reps  ---moderate.  20# or 15# / 10# or 8# / h
400 Meter Run

CrossFit:

6 sets of:
A. Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor) Full squat for both reps. Perfect time to perfect efficiency in the movement. When you can squat clean more than you can power clean you are becoming adequate in the lifts.

+
3 rounds for time of:
Man-Makers x 10 reps   - 30# or 25#/ 15# or 10# per hand.     Yes it will be hard. Don't be afraid to do hard things.
400 Meter Run

share a set of DB's with someone and stagger start. 

Man Maker : 
– db’s held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db’s, bring db’s back to sides and repeat sequence

Monday, September 9, 2013

Tuesday September 10th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Side Planks x 45 seconds each side
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
DB Thrusters 15#/10# per hand
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

CrossFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 3011 ---if you hit upper end of rep scheme at the tempo raise the weight.
Rest 2 minutes
A2. Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

+
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/14 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps