Tuesday

 We now offer all of these Products, Let us know if you have any questions about any of them

Strength
Power Clean 2 2 2 2 2 All at 75%+
Bench 5 5 5 5 5  Increase Volume from last week

W.O.D.
Run 400m
15 Pull Ups
20 Hang Cleans (135/95) Scale if takes more than 2 sets to complete
25 K.B. Swings
30 Double Unders (90 S.U.)
50 Sit Ups
30 Double Unders
25 K.B. Swings
20 Hang Cleans
15 Pull Ups
Run 400m

Monday

Strength
Back Squat  8@70%X3   2@80% 2@90% 1@95%
Split Jerk 3 3 1 1

 W.O.D.

10 Min AMRAP: 10 Weighted Step Ups 20" (115/75) 10 Push-ups 10 Push Press

"Elbow Position for the Jerk" with Kendrick Farris and Cara Heads Slaughter - video [ipod] [mov] [HD mov]

 "Too Fit 2 Quit" - video [ipod] [mov] [720 HD] [1080 HD]

 New class added!
We will now have a 9am class starting Monday , September 30th everyday Monday through Saturday.

There will be no more 8am class on Tuesday and Thursdays due to the lack of attendance, and more people wanted a 9am class instead.

*There will be no Mobility Class this week, we will have one the 2nd week in October date TBA.

Saturday

Happy Birthday to Megan!! We are planning on meeting at Hamptons on Sutter st. a quarter after 9 tonight to celebrate. See ya there!

What Your Butt-Winking Dog-Squat Is Doing to Your Poor Innocent Knees

Friday

Strength
Snatch work up to a heavy single
Snatch Grip 1st Pull 3 3 3 3

W.O.D.
AMRAP 15 Minutes:
15ft Handstand Walk
10 DB Snatch 70/50
15 GHD Sit Up

Scale Options

Bear Crawl Across Gym
10 Alt DB Snatch 40/25
20 Ab Mat Situp

Thursday

Strength
EMOM For 20 Min
Even-  3 Touch and Go Squat Cleans @65-75%
Odd - 5 Ring Dips

W.O.D.
3 Rounds For Time:
400m Run
10 Thrusters 95/65

Wednesday

Strength
Press 3 3 3 3
Split Jerk 1 1 1 1

W.O.D.
10 Min AMRAP
7 Muscle ups  (sub = 14 pull-ups)
14 Burpees
21 Double Unders
10 Min AMRAP
Run 1 Lap
10 Hand Release Push Ups
10 K.B. Swings

The CrossFit Games on ESPN start Wednesday, October 2nd, at 5 p.m. PT.

Tuesday

Strength
Hang Squat Clean Take 4 or 5 sets to find max set of 3
Bench Press 5 5 5 5 5  Make sure to move more iron(or rubber) than last week

W.O.D.
21-15-9
Wall Ball
Toes 2 Bar

Midline
Tabata L Sit

Monday

Strength
Back Squat 8@60% 8@65% 8@70% 2@80% 2@90% 1@95%
OHS mobility

W.O.D.
400m Run
10 Burpees
15 OHV Squats  (95/65 Adv 115/75)
20 Pull Ups
25 Box Jumps
400m Run
25 Box Jumps
20 Pull Ups
15 OHV Squats
10 Burpees
400m Run

12 Biggest Myths about CrossFit 

10 Morning Rituals That Will Change Your Life

Saturday

Make up Strength

W.O.D-
Teams of 2 complete:
4 - 400m runs
200 Sit-Ups
150 KB Swings 53lb/95lb
100 Push Press 95lb/65lb



 We now have Wod Repair Lotion For Sale at the Box! Small is $5.00 and a Large is $12.00
We also have FitAid Drinks for Sale in the Office $3.00 a can. Great for a recovery drink after your workout or you can have it before!

Friday

Strength 
Deadlift 5 5 5 5 5
Push Press 5 5 5 5 or Split Jerk. 3 3 2 2  Your Choice

W.O.D.
"Nasty Girls"
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)

Three MUSTS to Become A Great Weightlifter

Thursday

Strength
Tempo Front Squat x 4 reps x 5 sets @ 70% of Clean Max @ 40X2 
Snatch work, hang, Snatch grip deads ect. 
W.O.D.
3 Rounds
1 Min Max Reps at each then 1 min rest.(FGB Style) Complete in any order
Over Head Squats 95/65
Toes 2 Bar
K.B. Swing
HSPU
Ring Dips

Wednesday

Strength
1 Set of Max Pull Ups
OHS 3 3 2 2 1 1
Bench 5 5 5 5 5

W.O.D.
250 Double Unders
EMOM 5 Burpees

Core
Accumulate 125 movements, Sit ups, T2B, Hollow Rocks ect.

30 Things I Wish I Would Have Known About Life Before I Turned 30 (by Martin Rooney)

Snatch Practice with Dan Bailey - video [ipod] [mov] [HD mov]

Tuesday

Strength
Back Squat  5 @60%  3@70%  2@80%  2@90%  1@95%
Press 8 8 8 8 (heavier than last week)

W.O.D.
3 rounds
400m run
12 deads 225/185
21 box jumps

Monday

Strength
Work on Squat Clean Find Max

W.O.D.
“The Lion”  20 Min Time Cap
1 Clean & Jerk (155/105)
1 round of Cindy
2 Clean & Jerk
1 round of Cindy
3 Clean & Jerk
1 round of Cindy
4 Clean & Jerk
1 round of Cindy
5 Clean & Jerk
1 round of Cindy
6 Clean & Jerk
1 round of Cindy
7 Clean & Jerk
1 round of Cindy
8 Clean & Jerk
1 round of Cindy
9 Clean & Jerk
1 round of Cindy
10 Clean & Jerk
1 round of Cindy

Friday

Strength
Press 8 8 8 8
Push Press 5 5 5 5
W.O.D.
6 Min AMRAP
10 GHD Situps
20 Squats
10 KB Snatches (5 each arm)
- 2 minutes rest -
6 Min AMRAP
8 Clapping Push ups
Run 1 Lap


This post from CrossFit South Bay summarizes a few of KStarr’s important rules to go by when planning your mobility days.

From the post:
1. Position is power even with mobility – whenever possible, maintain good posture and midline stability when mobilizing. Most of the time you are mobilizing a specific movement, so you want to make sure the whole body is in a good position.
2. Never take a day off – this is tough at first, but it really is important to get into a routine of doing something everyday. I used to only work on mobility around my workouts, but now I’ve made a habit of doing something in the morning as well right when I get out of bed…..after I get the coffee started of course:)
3. Minimum effective dose is 2 minutes – this is always a popular question with may different responses. K-Starr highly recommends 2 minutes. Longer is always better if you really want to get into the connective tissue and fascia to create a deeper, more effective stretch.
4. If it feels sketchy, it’s sketchy – it’s not always a no pain no gain thing. If it feels nervy or your body part being mobilized starts to go numb you may be on a nerve. So back off.
5. Stay hydrated – unhealthy tissues do not mobilize well. They need to be hydrated and happy to be effectively mobilized. Just like dry skin…..if you try to stretch it it will usually just crack right?
6. Sort out your imbalances – get to know your body. You guys are already a step ahead of a large majority of the population because of the sport you have chosen to partake in. It’s hard to do CrossFit without really getting to know how your body works, but make sure you spend time getting to know areas of tightness, weakness, etc. Review your functional movement screen results too!!! They can help you create an individualized mobility program.
7. Mobilize your stiff areas – don’t waste time on areas that aren’t tight. Unless you have a lot of free time on your hands and it feels good. Some people just grab a foam roller and roll up and down a few times, thinking that this is effective mobility. But it’s not! K-Starr says “quality, not quantity. Don’t rush through mobility.”
8. Explore your business (informed freestyle) – again, get to know your body. My sore/stiff areas are not going to be the same as yours. Play around. As you can see in K-Starr’s videos, you can really get creative with some of this stuff!
9. If possible, always use a band – the band helps to stretch out the actual joint capsule in order to put the join in a good position to mobilize. The band can get confusing based on the joint you are working on, but a general rule of thumb is if you’re mobilizing a flexion movement (i.e. calf stretch) put the band in front of the joint. If you’re mobilizing an extension movement (psoas stretch) put the band in back of the joint. In general, you just want to have some sort of traction on the joint.
Read more tips here.

Thursday

Strength
Sumo Deadlift 5 5 3 3
Bench 8 8 8 - 60 sec rest then 2 sets of 5 @ a 40x0 tempo*
* It means take 4 seconds to lower the bar then explode up

W.O.D.
20 O.H. Lunges with empty bar
You will then load the weight on the bar and do....
3 rounds
7 Squat Cleans 155/105
30 Double Unders
Then de load the bar and finish with 20 O.H. Lunges with bar

Stabilization If time
30 HSPU

Wednesday

Strength
EMOM 7 min
3 Hi Hang Squat Clean & Jerk (can drop bar from ovh if necessary)
If time then find max Split Jerk

W.O.D.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

* When you come off the bar, run 400m
 

Tuesday

Strength
Find Max Back Squat
Press 3 3 3 3

W.O.D.
7 Min AMRAP
15 Burpees
15 Snatches 135/95

Stabilization
HSPU Practice

Don't forget tonight is our first mobility and Brews Class at 7:30 with Scott. Please bring a mat if you have one, and a foam roller or lacrosse ball. We have some stuff but people might have to share. This class will not be every Tuesday night, we will be switching the nights up and we will have it 2 to 3x a month so you don't want to miss out!

Monday

Strength

EMOM, for 12 minutes:
Odd Minutes – 135/95 lbs Power Clean x 5 reps
Even Minutes – Ring Dips x 10 reps

W.O.D.

3 Rounds

21 K.B. Swings

15 Thrusters 95/65

12 Toes 2 Bar

9 OVH Squats

 "The Man Beneath The Hair" with Garret Fisher - [video]