Friday February 1st, 2013

OPEN GYM TODAY from 3- 4:30 PM.  Please inform us if you are coming.


make up a missed workout from earlier in the week  or for those coming to Saturday's class:


A. 10 minutes skill work at low loads.  Work on movement you wish to improve on.

B.

8-12 sets depending on training @ 80% effort
1 minute double unders
1 minute row
1 minute Airdyne



for those not coming Saturday we will have something separate for you!

Thursday January 31st, 2013

CoreFit:
4 working sets:

A1. Deadlift  3-5 reps. Rest 30s

A2. Row sprint 75m  ALL OUT from the start.  rest 3 minutes

+
partner workout below



CrossFit:
A1. Deadlift 2-3 reps. Rest 30s

A2. row sprint 100m  ALL OUT from the start.  rest 3 minutes

+
partner workout.  switch partner each movement.

AMRAP in 20 minutes
5 box jumps--- mandatory step down
10 calories Airdyne or rower. switch at the 10 minute mark.
10 power clean and push press ---light   95#/65#   75#/45#

Wednesday January 30th, 2013

CoreFit:

3 WORKING sets:

A1. Front Squat   4-6 reps   @ 30x1.   Rest 30s.

A2. Banded face pulls   8- 10 reps.  Rest 3 minutes

AMRAP in 7 minutes

5 OHS  or goblet squats.   OHS load will be light.
20 "fast feet"on 45# plate

rest 5 minutes

AMRAP in 7 minutes
7 KBS
150m row or 15 cals on Airdyne


CrossFit:

3 WORKING sets:

A1. Front Squats   3-4 reps @ 20x1

A2. Banded face pulls   8-10 reps. Rest 3 minutes.

AMRAP in 7 minutes
5 OHS  95#/ 65#
20 fast feet on 45# plate

rest 5 minutes
7 KBS
150m row or 15 cals on Airdyne

Tuesday January 29th, 2013

CoreFit:
4 sets:
A1. Press 6-8 reps. Rest 30s.

A2.  Hanging leg raises from dip station.   5-7 reps.  Rest 3 minutes

+

AMRAP in 10 minutes
15 double unders (sub tuck jumps)
10 Push Press  -  65#/45
5 ring rows.



CrossFit
A1. Press 4-6 reps.  Rest 30s.

A2. Hollow Rocks  15-30s.   Rest 3 minutes

+

AMRAP in 10 minutes
20 double unders
15 Push Press 75#/ 55#
10 pull-ups   (CTB for advanced)

Monday January 28th, 2013

No class this morning due to the winter storm.  We will have class at 6pm.  See you then!

CoreFit

A. Build to a 3 RM power snatch.      ----sub DB snatch per arm if not interested in Oly lifts.

+

5 rounds for time:
9 deadlifts ---light
9 perfect form push-ups



CrossFit

A. build to a tough single in Power Snatch.


+

21-15-9
deadlift -  205#  -----appropriate scaling will be provided by coach
ring dips

Saturday January 26th, 2013

CoreFit:
A. Build to a tough triple in the thruster from the rack in 12 minutes.

+
conditioning below




CrossFit:

A.  Build to a single in thruster from the rack in 12 minutes.

+

Partner workout -  1 partner works while other rests:


3X through

1 minute AMRAP wall balls
1 minute rest
1 minute AMRAP box jumps
1 minute rest
1 minute AMRAP double unders
1 minute rest
1 minute AMRAP burpees
1 minute rest
1 minute AMRAP strict pull-ups
1 minute rest

Friday January 25th, 2013

CoreFit:
4 sets
A1. Deadlift   6,5,4,3.    Rest 20 seconds.

A2. Push-ups   3-5 controlled negatives.   Rest 3 minutes

+
conditioning below


CrossFit

A1. Deadlift  4,3,2,1.  Rest 20 seconds

A2. AMRAP push-ups in 20 seconds.  Rest 3 minutes


+

8 minutes of
30s  - Airdyne or Row @ 90% effort
30s - Airdyne or Row @ 50% effort.

+

2 minutes rest
+

AMRAP in 5 minutes

1 kettlebell swing
1 sit-up
2 kettlebell swings
2 sit-ups
3 kettlebell swings
3 sit-ups
4 kettlebell swings
4 sit-ups
etc.,

Thursday January 24th, 2012

CoreFit

A. Push Press  4-6 reps x 4 sets. Rest 3 minutes

+

15-10-5
Airdyne calories
Hanging knee tucks

rest 10 minutes

15-10-5
Row calories
burpees



CrossFit

A. Push Press  3-4 reps  x 4 sets.   Rest 3 minutes

+

15-10-5
Airdyne Calories
Toes to bar

rest 10 minutes

15-10-5
row calories
burpees

Wednesday January 23rd, 2013

Reminder Super Bowl Sunday we are hosting an Olympic Lifting seminar with Joe Nissim.  The cost is $60 for a 2 hour session on improving our Olympic Lifting.  This is a great opportunity to learn from a great coach.  We have filled 5 of 10 spots so far. Please let us know if you plan to attend so we can confirm this with Joe.


CoreFit:
A.  Build to a 3 RM power clean.  Rest 3-5s between reps.

*if not interested in doing the Olympic Lifts:   Do 5x5 of Kettlebell power bombs with partner.*

+
EMOTM for 20 minutes
Even :7 Russian Kettlebell swings
Odd : AMR push-ups in 20s.


CrossFit:
A. Build to a 1 RM power clean.

EMOTM for 20 minutes
Even : 5 TnG power cleans --use 50-60% of part A.
Odd:   AMR ring dips in 20s.  --

Tuesday January 22nd, 2013

4 sets:

A1. Back Squat 6-8 reps. @ 40x1   Rest 30s.

A2. Shoulder Dislocates with PVC or band.    10 reps.   Rest 3 minutes

+
scaled "Jackie"
For time:
1000m row
50 Thrusters 45# / 35#   or use light set of DB's
30 ring rows.


4 sets

A1. Back Squat  4-6 reps.  @ 40x1.   Rest 30s

A2. Shoulder Dislocates with PVC or band.  10 reps.   Rest 3 minutes.

+
"Jackie"
For time:
1000m row
50 Thrusters with 45#    -   Rx'd version of Jackie the barbell weight is same for male and female
30 pull-ups

compare to December 30th, 2011 or May 12th, 2012.

Monday January 21st, 2013

CoreFit:

3 WORKING sets.

A1. Bench Press 4-6 @ 40x1.    Rest 20s

A2. Double Unders.  Max reps in 60s.   Rest 3 minutes

+ Aerobic Power work below


CrossFit:

A1. Bench Press w/ chains.   3-4 reps.  @ 30x1.  Rest 20s.

A2. Double. Max reps in 30s.    Rest 3 minutes

+


10 minute AMRAP with a partner:

5 burpees
10 KBS @ moderate load
15 cals on Airdyne.

partners switch on every movement. 

rest 1 minute -  just enough time to switch between rower and airdyne. start right where you left off. 

10 minute AMRAP with a partner

5 burpees
10 KBS @ moderate load
150m row

Saturday January 19th, 2012

CoreFit/CrossFit

Push Press / Split Jerk
1.1 EMOM for 10 minutes.   Start conservative and make sure to be snapping into place on SJ.

+

Secret Service Snatch Test 

10 min AMRAP

Kettlebell Hang Snatch   -  55# DB or KB / 25# DB or KB

http://www.youtube.com/watch?v=gjL_v-GhMWc

Score is total reps. Can use either hand for as many reps as you like.  Can you get 100?  150?  200? 

Compare to and BEAT your score from December 11th, 2012.



Competitors Class:

12,9,6 

Power Snatch @ 95lbs / 65 lbs

Lateral Barbell Burpees

+

10 min rest

+

12,9,6 

Power Snatch @ 95lbs/ 65 lbs

Lateral Barbell Burpees

+

10 min rest

+

12,9,6 

Power Snatch @ 95lbs / 65 lbs

Lateral Barbell Burpees

Score is total time for 3 efforts.

Friday January 18th, 2013

If you missed yesterday :  "Cindy"

If you participated yesterday :

8 minutes @ 90%

200m row

8 no push up burpees

rest 4 minutes

8 minutes @ 90%

6 DB snatch/ARM - moderate 

12 calories Airdyne

rest 4 minutes

8 minutes @ 90%

5 DB squat clean thrusters - light 

30 double unders. 

Testing January 17th, 2013

CoreFit

Level 1
Every 3 minutes for 24 minutes perform 1 round of Cindy.

3 pull-ups or ring rows or bar rows.
6 push-ups
9 air squats

Level 2:

Every 3 minutes for 24 minutes perform 1 round of Cindy
5 pull-ups ---use least assistance possible on bands.  use ring rows or bar rows as well.
10 push-ups
15 air squats

get a partner and share a pulling apparatus.  Be completely strict with all movements. This is a gymnastic skill session for our CoreFit to develop better pulling/pushing abilities. Your breathing rate will not be terribly high but thats ok.  We need to develop the strength while not in a fatigued state to learn and build the strength to complete these movements.

If after 8 rounds of Cindy you don't feel you got enough, grab some all out row sprints.  30s on 2:30 rest x 4.  This shouldn't be necessary but some feel the need.



CrossFit

"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 push-ups
15 squats.


Compare to September 3rd, 2013

or 

Vince's choice for a workout as he is leaving us for the US Army soon: 

Angie
for time: 
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Please only select Angie if you can complete 15 unbroken pull-ups easily. And also you are fine with the fact that your biceps will be sore to touch for a few days. 


This is a test so be sure to hit full range of motion as no one will be impressed with your 20 round Cindy unless you are reaching the ROM standards.   If you have pull-ups there will not be substitutions.

For those without pull-ups a coach will select your proper substitutions.


Range of Motion standards:
pull-ups - full hang at bottom -chin clearly above pull-up bar at top.
push-ups- full extension at top, down to 3" above ground.
squats - full extension of hip, knee, ankle at top and hip crease passing below knee at top.
Compare to September 3rd, 2013



This is a test so be sure to hit full range of motion as no one will be impressed with your 20 round Cindy unless you are reaching the ROM standards.   If you have pull-ups there will not be substitutions.


Range of Motion standards:
pull-ups - full hang at bottom -chin clearly above pull-up bar at top.
push-ups- full extension at top, down to 3" above ground, about a fist height.
squats - full extension of hip, knee, ankle at top and hip crease passing below knee at top.

Wednesday January 16th, 2013

CoreFit

A. Clean Grip Deadlift.  BUILD to a tough 3, with perfect form.

B.  OHS with light weight.   5,5,5. @ 31x1   This can be with PVC if still learning.
+

conditioning below.

+

cool down row/airdyne or skill work.


CrossFit
A.  Build to a 3 RM Hang Snatch.  As many sets as you would like.

B.  OHS build to a 5RM quickly with no misses.
+

1st minute  2 KBS, 2 sit-ups
2nd minute 4 KBS, 4 sit-ups
3rd minute 6 KBS, 6 sit-ups
4th minute 8 KBS, 8 sit-ups

and so on until failure to finish within the minute.

Training Tuesday January 15th, 2013

CoreFit

4 sets

A1. Back Squat   5 reps @ 40x1.      Rest 30s. Perfect tempo and control before adding weight.

A2. Hanging Leg raises in dip station.   3-8 reps.  Rest 3 minutes

+

For max total reps

1 minute sit-ups  ---can be scaled up to weighted or GHD sit-ups dependent on level.
2 minutes wall balls
3 minutes burpees
2 minutes wall balls
1 min sit-ups


CrossFit
A1. Back Squat 3 ,1 3, 1.   Make sure to build properly in warm-up so these are tough working sets.

A2. Hollow Rocks  15-30s.      Rest 3 minutes

+

For max total reps
1 minutes toes to bar
2 minutes wall balls
3 minutes burpees
2 minutes wall balls
1 minute toes to bar.

Monday January 14th, 2013

CoreFit

3 WORKING SETS

A1. Bench Press @ 40x1.   6-8 reps.   Rest 20s

A2. AMRAP Double Unders in 60s     Rest 3 minutes

+

with a Partner

10 minutes max cals on Airdyne.

CrossFit

A1. Bench Press + chains @ 30x1.  4-6 reps. Rest 20s

A2. AMRAP Double Unders in 30s.     Rest 3 minutes.

+


with a Partner

10 minutes max cals on Airdyne.



We will be GIVING away one lb of  Jarrow protein to any team that hits the following : 


2 males - CrossFit level  > 350
2 male CoreFit  > 300 calories
2 male mixed team > 325 calories

2 female CrossFit goal is to clear 240 calories
2 female CoreFit goal is to clear 200 calories
2 female mixed team >200

Mixed gender team  > 280

Any valid attempt must be achieved on the white or black air dyne.   Completing the event on the bronze air dyne will still be a great test but players will not be eligible for prize. 



Pat and Ryan tackle team 10 minute max cals on Airdyne :   score 401
<

Mandy and Lori tackle team 10 minute max cals on Airdyne: score = 199

<

Saturday January 12th, 2013

CoreFit - 

5 sets :

A1. Split Jerk  3 reps x 5.    Rest 1 minute

A2. Pull-ups  2-4 perfect reps --with least band assistance as possible.  Rest 2 minutes  

+

partner workout- 1 partner working at a time

120 wall balls
90 double unders  2 singles = 1 double
60 box jumps- mandatory step down
30 burpees

CrossFit

A1. Split Jerk  --build to a tough single.  Drive with hips and snap under bar. 

A2. Pull-ups 3-4 reps. x 5 sets  add weight.

+

Partner workout- 1 partner working at a time

200 wall balls -   must be in sets of 10 OR more. 

150 double unders.   2 singles = 1 double. 

100 box jumps - mandatory step down

50 burpees  -  must be in sets of 5 or more. 

Training Friday January 11th, 2013

We will be having a 6 p.m. class tonight.  Friday Night Lights!


All weights and movements will be scaled appropriately.


Make up strength from earlier in week or work skills/strength important to you. Discuss with coach.

+

7 min @ 80%
7 Push Press 95#/65
7 front squat 95#/65#
14 calories row

7 min rest

7 min @ 80%
5 ring dips
10 sit-ups
15 cals on airdyne

7 min rest

7 min @ 80%
20 double unders
10 Hang Power Cleans 95#/65#
20 walking lunges

Training Thursday January 10th, 2013

CoreFit:


3 sets:

A1. DB Press   8-10 reps @ 2111.  Rest 1 minute

A2. GH Raise   6-10 reps @ 2020. Rest 2 minutes

+

One of our favorite testing workouts. :


For time:  ALL OUT effort

Row 250m

15 KBS -  55#/35#

25 Burpees

15 KBS 

Row 250m

beat your PR on this or set a good baseline. Compare to September 29, 2012


CrossFit:

4 sets:

A1. Romanian Deadlift  4-6 reps @ 31x1. -- Make sure the hamstrings are loaded!  Rest 1 minute

A2. HSPU holds --- 20-30s.    Try a few reps to a plate if you would like.

+

One of our favorite testing workouts. :

For time:  ALL OUT effort

Row 250m

15 KBS -  55#/35#

25 Burpees

15 KBS 

Row 250m  

beat your PR on this or set a good baseline. Compare to September 29, 2012.

Training Wednesday January 9th, 2013

CoreFit

A.  Banded Pull-ups     3-5 reps with least assistance possible.  Rest 90s between sets.

+

30 minutes AMRAP with a partner

3 DB bent over row per arm.
5 DB push press
10 mountain climbers
10 calories on Airdyne or rower.


CrossFit

A. 15 minutes Rope Climb technique with Coach.

+

30 minute AMRAP with a partner. Alternate rounds with partner

3 strict supinated chin-ups
5 push press --moderate load ~50% of 1RM
10 mountain climbers
15 calories on Airdyne

Training Tuesday January 8th, 2013

CoreFit

A. Deadlift.   Start with Kettlebells and progress to weighted barbell.   Build to what is a tough 5 reps with good form.  

B. Push-ups.  Based on ability   30 - 50 for time depending on ability. Keep them strict and with good form.  NO SNAKING!

+

AMRAP in 12 minutes

3 burpees

5 box jumps (mandatory step down)

7 sit-ups

CrossFit

A. 2 Clean Pulls +  1 Power Clean.   x 6 sets.    Rest 2 minutes between sets. Focus is on waiting to bend those arms   

B. Ring Push-ups   - 50- 75 for time.    Dependent on ability. 

+

AMRAP in 12 minutes:

3 burpees

5 Box Jumps @ 24″/18″ (mandatory step down)

7 Toes to Bar

Training Monday January 7th, 2013

Reminder there is no morning class on Monday this week.

CoreFit

A1. Front Squat.    Build to a 3RM

A2.  Pull-ups Strict  3-5 reps x 5 sets. .  Use least band resistance to get upper ends of rep scheme. 

“Strength Endurance/Stamina”

EMOTM for 20 minutes:

Even min: 10 unbroken Wall Balls

Odd Min: AMRAP Burpees in 20 seconds

CrossFit

A. Build to a 1RM in Front Squat

B. Pull-ups  - supinated.  5-7 reps. x 4 sets @ 20x1.  add weight if possible.  Rest 2 minutes.

+   

“Strength Endurance/Stamina”

EMOTM for 20 minutes:

Even min: 12- 15 Unbroken Wall Balls  -- (start with 12 for first few minutes, add reps if feeling good and still getting 8 burpees or more. )

Odd Min: AMRAP Burpees in 20 seconds

Training Saturday January 5th, 2013

Our CoreFit class is our regularly scheduled class. We will be having occasional competitors classes for those that have been full-time Level 2 participants for a few months and have expressed a desire to compete in CrossFit as a sport. 

CoreFit class:  10 a.m. 

A. Make up deadlift or clean work from earlier in the week if you desire. 

All stations will be 20s on 10s for 8 sets.   Rest 1 minute between stations

Station #1: Single-Arm DB Thrusters

Station #2: Double Unders

Station #3: Russian Kettlebell Swings

Station #4: Row

Station #5: Air Squats

Station #6:  Sit-ups

Station #7: burpees

Station #8: Airdyne

Competitors class-  11am

6 sets ALL OUT:

At the top of every 6 minutes for 6 sets: 

10 Thrusters @ 115lb / 75lb -----  if 10 unbroken is impossible at this weight we will scale slightly. 

15 sec Airdyne- all out

We will divide into teams for this and score will be calories on the bike at the conclusion of everyones 6 sets. 

+

10 min extra rest

+

As individual : 

3 rounds for time:

10 Power Clean @ 135lb/ 95 lb   

10 Burpees to 6" OH

*Sub 2:45 min is goal

Training Friday January 4th, 2013

In addition to the 9am class we will be having an open gym at 3 p.m. for anyone interested in attending then.  If you plan on attending the open gym please confirm with us.  



CoreFit:

Hang power snatch  2-3 reps  6 sets.  Rest 90s

(add weight as desired, but no press-outs)

“Aerobic Power ”

Row or Airdyne

20X

30 sec @ 85%  ---maintain steady rate

30 sec @ 50%  ---maintain steady rate

Crossfit

Hang Power Snatch   -  2 reps x 6 sets.  Rest 90s

“Aerobic Power ”

Row or Airdyne

20X

30 sec @ 85%  ---maintain steady rate

30 sec @ 50%  ---maintain steady rate

Training Thursday January 3rd, 2012

Level 1:

A.   Deadlift.   3,3,3.  Rest 4 minutes between sets.  If you missed yesterday get 10 perfect push-ups in between sets. 

B Partner GH Raise     8-12 reps @ 2020.   Rest 90s between sets. 

+

EMOTM for 20 minutes

even minutes - 10 KB swings- moderate load

odd minutes-   AMRAP step down box jumps in 30s.

Level 2:

A. Power Clean build to a tough triple.  drop reps from top and regrip at bottom.

B. GH Raise    8-12 reps @ 2020 - add weight if you can keep tempo and get 12 reps.

+

EMOTM for 20 minutes

even minutes - 10 KB swings

odd minutes - AMRAP double unders in 30s, or AMRAP box jumps in 30s. 

Training Wednesday January 2nd, 2012

Level 1: 

A. Bent over single arm DB rows @31x2, 6-8x4/arm; rest 1 min bw arms

B. supinated chin-up cluster   2.2.2    rest 20s between doubles.   3 minutes between sets.  

C. dips @ 30x1    5,5,5.    Rest 2 minutes. 

+

for time:

15 box jumps

50 single unders

15 db or kb snatch  45#/ 25#  - right

50 single unders

15 calories  rowing or airdyne

50 single unders

15 db or kb snatch  45#/ 25#  - left

Level 2:

A1. Weighted dip 3-4x4; rest 10 seconds

A2. Amrap unbroken ring dips x4; rest 3 min

B1. Weighted chin up 2-3 tough reps x4; rest 10 seconds

B2. 7-12 unbroken CTB chin ups x4; rest 3 min

+

For time:

25 box jumps 24"  - mandatory step down

50 double unders

25 db or kb snatch 55#/35# - right arm

50 double unders

25 calories rowing

50 double unders

25 kb snatch 55#/35# - left arm

50 double unders