Wednesday, December 30, 2015

Thursday

Strength
A.  5-rep Heavy OHS
B.  3×2 Pausing OHS – hold the bottom for 10 seconds.

or choose programming from the board  if your a beginner EX) Deadlift, Press, Back Squat, Power cleans

Conditioning
EMOMx20
Odd: 20/16 Calorie Row or Bike
Even:  10 Jerks, 135/95

Class times for today 5am, 8am, 9am and 4:30pm only! 
We will be closed Friday for New Years Day!!
Saturday back to normal schedule! 
Have a Safe, Fun and Happy New Year! 
Better see everyone a lot after the new year!! :) 

Tuesday, December 29, 2015

Wednesday

1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk

Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground

 
2. Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 155/105, 2 min rest
3 Snatches + 7 CJ, 185/135, 2 min rest
2 Snatches + 6 CJ, 205/145, 2 min rest
1 Snatch + 5 CJ, 225/155

3. Conditioning
With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups



NO 7am today, all other classes are on!!!
We Will be Closed on Friday NEW YEARS DAY

Monday, December 28, 2015

Tuesday

Back Squats
 3 sets of 10 @your Body Weight
Bench Press
3 sets of 10 @ 3/4 Body Weight


WOD-
AMRAP 12:
10 Burpees
25 DU or 75 S.U

Normal Class times today! 
WED- No 7am, all other classes on! 
Thursday- NYE- All normal morning classes, and 4:30pm only

Sunday, December 27, 2015

Monday

No 7am again this Week!! Normal class times today through Wednesday. Thursday and Friday modified class times for Holiday (New Years)

Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95
4 Min Time Cap on EACH Movement
 
More Conditioning
6 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds

Saturday, December 26, 2015

Saturday

Today we are only having one class at 10am! Hope everyone had a great Christmas!

Wednesday, December 23, 2015

Thursday

One class only today for Christmas Eve 9am!!! Don't be late we are doing the 12 days of CrossFit Workout! Closed Christmas Day! Merry Christmas! 

 Strength
5 x 10 Dead lifts, climbing


“12 days of CrossFit”
12 Rounds for time of:
1 Squat Snatch, 175/125
2 Box Jumps, 30/24″
3 Push Press, 175/125
4 TTB
5 Hang Power Cleans, 175/125
6 Hand Release Push ups
7 Dead Lifts, 175/125
8 Burpees
9 KBS, 2/1.5-pood
10 Walking Lunges (10 each side)
11 Wall Balls (30/20)
12 Calorie Assault Bike
Round 1: 1 Snatch
Round 2: 2 BJ + Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..

Scale weight and movements as needed. Drop in's are welcome today!

Tuesday, December 22, 2015

wednesday

All classes are on today, just no 7am~ !! (wed)
Christmas Eve- 9am class only (Thurs)
Christmas Day- Closed  (Fri)
Saturday 26th- 10am class only!
Merry Christmas~ 
Drop in's are welcome 1st class free if you are from out of town and already CrossFit, and after that $10.00 a class or purchase a shirt!

Strength-
A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets
B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets



WOD-
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders

Scale as needed to single under's, and weight used
 

Monday, December 21, 2015

Tuesday

Snatch
1RM
 








Conditioning
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

Sunday, December 20, 2015

Monday

No 7am class today, all other class times normal today and tomorrow (Wed-Sat) modified schedule we will post daily class updates! 

Cleans-
1RM Squat Clean

WOD- "Nasty Girls" 
3 Rounds of:
50 Air Squats
7 Muscle ups
10 hang cleans 135lb/95lb

Sub- 7 c2b and 7 dips for muscle ups

Wednesday, December 16, 2015

Thursday

Strength
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Pendlay Row 5-8 Reps
Rest 60-90 seconds

Conditioning
50 Burpees then
10 Rounds
20 Double Unders
10 Wall Balls
5 T2B


Tuesday, December 15, 2015

Wednesday

Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

Back Squat
Find 20 rep max

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Monday, December 14, 2015

Tuesday

 Conditioning
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/95
Ring Dip

WOD- 
EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20                              Fun Holiday Party Saturday! 


Sunday, December 13, 2015

Monday

Snatch or Chose other Programming
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

Conditioning
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 TTB
20 Squat Snatch, 115/80
20 Bar MU  (sub 40 c2b & 40 ring dips)

Thursday, December 10, 2015

Friday

Snatch
work up to a heavy single from the low hang
 
 Snatch
EMOMx5: 5 Touch and Go Squat Snatches, across
 

WOD-
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs (sub pull-ups or lower downs)



 Don't Forget!!!!
This Saturday the 12th at 6pm is our CrossFit Cameron Park Holiday Party! It will be at Megan & Scott's house in Cameron Park.  If you need directions call or text us at (530) 7489546. We hope to see you there! Bring your family and something to share! All members are welcome!!!

Wednesday, December 9, 2015

Thursday

Strength
Bench Press 5 5 5 5 3
Make up

Conditioning
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Pick a movement you want to improve on 8-12 reps
Minute 3 – Double-Unders x 40 reps

WEDNESDAY

1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk 1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

Tuesday, December 8, 2015

Tuesday

“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups

Sunday, December 6, 2015

Monday

Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground
or
Deadlift 5 5 5 5 3
Press 5 5 5 5 3

Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

Thursday, December 3, 2015

Friday

“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

Thursday


Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes
Build to today’s heavy 2 or 3-RM.

In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups

Tuesday, December 1, 2015

Wednesday

1. Squat
Build to a heavy set of 3 Front Squats
 
2. Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 225/155 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups


Monday, November 30, 2015

Tuesday

Conditioning
4 Rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)

Rowing
10 Rounds: 1:00 on / 1:00 off

Sunday, November 29, 2015

Monday

We Hope Everyone had a Great Thanksgiving! 

Snatch-
Build up to a single heavy lift from blocks – set the blocks up so the bar is about knee height. (Share with someone and set up bumper plates for blocks instead)

WOD- For time
21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

Tuesday, November 24, 2015

Wednesday

No 7am today! All other classes are on!!!!! Remember we are closed Thanksgiving.  Friday one class only at 10am. 

Clean
A. 2×2 Hang Squat Clean
B. 2×2 Low Hang Squat Clean
C. 2×2 Squat Clean
D. 1 Hang Squat Clean
E. 1 Low Hang Squat Clean
F. 1 Squat Clean

WOD-
21-18-15-12-9-6-3
Front squat, 155/105 – no Rack
C2B Pull up

Gymnastics Skills-
 25 Strict HSPU
25 Kipping HSPU
10 Strict HSPU
10 Kipping HSPU

Scale Reps as needed, practice pike push-ups instead



Monday, November 23, 2015

Tuesday


Lower Body Pull
2×4 Sumo Deadlift with chains or bands
2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 165/115
50 Double Unders

Sunday, November 22, 2015

Monday

1. Snatch
EMOM for 10 min
1 Hang power Snatch + 1 Full Snatch

2. Squat
2×8 Front Squats
3. WOD
4 Rounds of: 
 21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees


This week we will have normal class time Monday - Wednesday! 
Thursday we will be closed for Thanksgiving! 
Friday- 1 class only at 10am
Saturday- 9am class normal time
Enjoy your week, and make sure you get to the gym this week before all that Turkey! 
Drop in's are always welcome!

Thursday, November 19, 2015

Friday

Squat
1RM Back Squat

Gymnastics Benchmark
Your Choice of 1 set of max unbroken reps of Muscle ups or Pull ups

Conditioning
RFT:
7 unbroken TTB  + 7 unbroken Thrusters 95/65 + 21 unbroken Double unders
Rest :60 between rounds


Conditioning:
500m Row Time Trial

Thursday

Strength
Four sets of:
Push Press x 3-5 reps
Weighted Supinated-Grip Pull-Ups x 3-5 reps

Conditioning
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

Tuesday, November 17, 2015

Wednesday

1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground
 
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches

3. Conditioning
 EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats

Next Week we will have a different class schedule posted for Thanksgiving week. So keep a look out this weekend for the class times posted. We will be closed Thanksgiving Day!

Monday, November 16, 2015

Tuesday


Skill- Practice C2B pull-ups - 3 sets of as many Reps as you can (no more then 30 at once)
Scale- jumping , or with a light band

Rowing-  50cal Row for time. 
                Rest equal amount of time
                30 Cal Row for time
                Rest equal amount of time
                15 Cal Row for time

 WOD-
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees

Sunday, November 15, 2015

Monday

Snatch
Work up to a 1-rep heavy from the hang

Squat
2×10 Back Squats

Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Thursday, November 12, 2015

Friday

Strength-
10 min to work up to a heavy Backsquat
Warm up for heavy cleans for Wod

WOD-ECC Qualifier WOD 5
25min Time Cap
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean,
Super RX- 225lb/155lb, RX-185lb/135lb.

Scale as needed! 


Wednesday, November 11, 2015

Thursday

Five sets of:
Dumbbell Shoulder Press x 4-6 reps
Dips x 6-8 reps
Farmer’s Carry 2 mailbox and back or 1 lap

Strength
Bench Press
4 sets of 10-12 reps

Conditioning
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

Visit Crush Big Soda to support California Senate Bill 203.

"The Burgener Warm-up" - [video]

Sunday, November 8, 2015

Monday

Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.

Squat
Back Squat
3×10
Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees
12 min time cap!


Noah Ohlsen, 6:06, Kenneth Leverich, 6:31 - [video]

Thursday, November 5, 2015

Friday

 Squat
EMOMx5: 2 Front Squat, across

Conditioning
 “ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

Please make all Payments for November by today or Saturday. All payments are due by the 5th of the month. 

Megan will be doing a partner competition Saturday with Laura at Crossfit Roseville. They go at 1:20...for 90min with 5 min breaks in between 4 wods! 

Wednesday, November 4, 2015

Thursday

Strength or Skill
Make-up from anything you missed this week.

Bench-8- 5-5-3-3-2-2

 Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)


Thursdays are our Rest/Active Recovery Days at our gym. It is a good time to do cardio such as rowing, running, and light activities. Also a good day to make up whatever you missed at the start of the week, and work on your mobility! 

Check out Taylar at the Mud Run on Sunday climbing over the high walls!




Tuesday, November 3, 2015

Wednesday

1. Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single

Conditioning
Against a 2-minute running clock, complete:
Row 300 Meters
95/65 lb Power Snatch x Max reps
Rest 2 minutes between sets, and complete a total of four sets.

Monday, November 2, 2015

Tuesday


EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 12 Sit Ups

Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU

Sunday, November 1, 2015

Monday

Hope everyone had a fun Halloween Weekend! Time to work off all that candy!!!


1. Squats
work up to a heavy set of 5 Back Squats

WOD- 
 “Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Wednesday, October 28, 2015

Thursday

Strength
Hang Power Clean
Rest 2-3 min in between sets. Work up to your 2rm
 Bench Press 5 5 5 3 3


Conditioning
Three sets for times of:
400m Run
20 Kettlebell Swings
10 Burpees
Rest 3 minutes in between each round


Why I Do CrossFit by Jason Khalipa





Wednesday

Strength-

1.Push Press: 
work up to a heavy 3 rep

2.Push Jerk:
Work up to a heavy 2 rep

3.Split Jerk:
work up to a heavy 1 rep

4.Front Squat:
Work up to a heavy 3 rep

Wod-
10min AMRAP:
5 T2B
10 Push-ups  
15 Air Squats 

Monday, October 26, 2015

Tuesday

 Strength- Work up to a heavy Deadlift


 Gymnastics Work- Scale as needed with band or Jumping Pull-Ups
18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.

Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU/or Bar
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Sunday, October 25, 2015

Monday

Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Squat
2×10 Back Squat

Conditioning
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

Wednesday, October 21, 2015

Thursday

Skill Practice -
Strict T2B (5 sets of 5)

Strength-
Bench Press 5-5-3-3-2-2
in between sets work on strict pull-ups or weighted pull-ups

Conditioining
Complete as many rounds and reps as possible in 7 minutes of:
Run 1 Lap
10 HSPU
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
15 Toes 2 Bar
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Tuesday, October 20, 2015

Wednesday

Warm up/ Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20

Strength-
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

WOD-
AMRAP 15 min
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders or 90 Single under's

Wishing Taylar, Clare and Ian a Happy Birthday this week! 



Sunday, October 18, 2015

Monday

Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch


Conditioning
"Air Force" 
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65

 The athlete must perform 4 burpees every minute on the minute until completion.
This includes beginning the workout with 4 burpees. If you are in the middle of a
rep when your coach yells burpees you may finish the rep. Peace be with you.


Gymnastic Pull Conditioning
15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.

Thursday, October 15, 2015

Friday

Squat
EMOMx10: 1 Back Squat, across

Conditioning
15 AMRAP of:
3 Power Cleans, 165/115
3 Front Squats, 165/115
3 Jerks, 165/115


Rowing
15 Minute Row

Wednesday, October 14, 2015

Thursday

Bench Press
10 min to work up to and hit 3-5 singles at 85% or more

Conditioning
Every 10 minutes, for 30 minutes (3 sets), perform the following for times:
2 of the following  in any order
500 Meter Row
400 Meter Run
100 Double Unders
75 cal on Airdyne
and
40/30 Push-Ups


Tuesday, October 13, 2015

Wednesday

Snatch
every 90 seconds for 10 sets
1 Power Snatch + 1 Squat Snatch + 1 OHS

Conditioning
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B

Row
5x300m Row, 1 minute rest or rotate with a partner

                                                                                                        

Monday, October 12, 2015

Tuesday


Strength
10 Min to work up to a Heavy Push Press

10 Min to work up to a Heavy Dead Lift

Conditioning  
3 Rounds
Row 500 Meters/ Run 400m
12 DL (225/185)
21 Box Jump Overs (24/20)


Act as if what you do makes a difference. It does.
 - William James

Sunday, October 11, 2015

Monday

Clean and Jerk
Build to a heavy single

3×10 BackSquats

 Half - "Glen”
15 Clean and Jerks (135/95)
Run 800m
5 Rope Climbs
Run 800m
50 Burpees

Or...
Full Version of the Hero Wod is:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees











Wednesday, October 7, 2015

Thursday

A
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 10-20 Push Ups
B
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots












                                                                                  Miss Everyone at the GYM!!- Megan & Scott



Tuesday, October 6, 2015

Wednesday

Barbell Conditioning
 In teams of 3, complete:
A. In 7 mins complete the following Strict Presses:
50 reps at 95/65
50 reps at 115/755
AMRAP at 135/95
rest 3 minutes
B. In 7 mins complete the following Back Squats:
50 reps at 165/115
50 reps at 205/135
AMRAP at 225/150
rest 3 minutes
C. In 7 mins complete the following Power Cleans:
50 reps at 135/95
50 reps at 185/125
AMRAP at 205/135

Monday, October 5, 2015

Tuesday

Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Extra Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.


Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

Thursday, October 1, 2015

Friday

 
Strength
EMOMx10: 1 Back Squat, across

Conditioning 
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Ups
15  K.B Swings

Please pay today for October if you haven't already and you pay monthly!!

Wednesday, September 30, 2015

Thursday

Strength
Work up to a max 2 rep Clean & Jerk

Conditioning 
50 Deadlifts 135lb/95lb
40 Sit Ups
30 Push Ups
20 Hang Cleans 135lb/95b
800m Run
20 Shoulder to Ovh 135lb/95lb
30 Wall Balls 20lb/14lb
40 Toes 2 Bar
50 Double Unders


Reminder please make October payments by Saturday Oct 3rd. Also Thursday mornings we have a 8am class now! 

Tuesday, September 29, 2015

Wednesday

Strength
Sumo Deadlift
Work up to a heavy set of 3 in 6 sets or less
Bench Press
3 x 8

Conditioning
7 Min AMRAP With a partner
Athlete A holds a plate overhead (45/25) while Athlete B Completes
7 Ball Slams (20/14)
7 Box Jump Overs (24/20)
7 D.B. Push Press (40/25)
Partners switch each round. The Plate must be passed ovh and kept ovh at all times or 7 burpees must be done by both Athletes. 

Monday, September 28, 2015

Tuesday

Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Rack Lunges, (5/side)
Rest 2-3 mins after each round.

Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
Run 1 Lap

Rowing
6x70m, 1 minute rest

No 10am class today! Sorry

Sunday, September 27, 2015

Monday

Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

Conditioning
6 Rounds:
10 Front Squats (115/75)
10 Push Jerks (115/75)
10 Pull Ups (C2B for advanced)

Rowing
3x350m, :30 rest


Happy Birthday Megan!!

Thursday, September 24, 2015

Friday

Squat
EMOMx10: 1 Back Squat

Conditioning
AMRAP 10:
10 Power Snatch, 105/75
10 Burpees over your bar

Rowing
5 rounds of :20 for max effort, 1:40 rest

Wednesday, September 23, 2015

Thursday

Strength
Bench Press 5 x 5
Weighted Pull-Ups x 1-4 reps after each set of bench
After done with bench 1 max set of strict pull ups

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 1 Lap

Tuesday, September 22, 2015

Wednesday

1. Squat
Work up to a single heavy Back Squat
2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters
3. Gymnastics
1-2-3-4-5-6-7 unbroken Muscle ups (Ring or Bar) or do Dips to Scale

Monday, September 21, 2015

Tuesday

Strength
1RM Jerk
 
Conditioning
AMRAP 12:
10 Jerks, 135/95
10 TTB
30 Double unders

Rowing
100 Calories NOT for time

Sunday, September 20, 2015

Monday

Strength
5 sets of: Snatch Pull + Snatch + OHS, climbing

Conditioning
400m Run
40 Abmat Sit ups
40 Deadlifts, 135/95
300m Run
30 Abmat Sit ups
30 Deadlifts, 135/95
200m Run
20 Abmat Sit ups
20 Deadlifts, 135/95

Thursday, September 17, 2015

Friday

Strength
EMOMx15: 2 Deadlift

Conditioning
16 Minute Amrap
Run 1 Lap
5 Toes 2 Bar
8 Wall Balls







 Matthew Milone, Playa del Carmen, Mexico.

Wednesday, September 16, 2015

Thursday

“The Other Total”
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

15 minutes to establish 1rm for each 
If you must do some cardio after do 500m x 4 on the erg rest as needed

Tuesday, September 15, 2015

Wednesday

Strength
Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70%

Conditioning
5 rounds of:
4 T&G Power Clean 185/125
Run 1 Lap
6 Pullups
4 C2B Pullups
2 Bar MU
Rest 1 min between rounds

Monday, September 14, 2015

Tuesday

 
Strength
5×10 Jerks from the floor, rest as needed between sets

Conditioning
200 double-unders
800m Run
50 DB Step-Ups, 45/30

Core

Sunday, September 13, 2015

Monday

A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more
B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds
This portion will take exactly 20 minutes.

Thursday, September 10, 2015

Friday

Strength
Work up to a heavy complex of: Squat Clean + Front Squat + Jerk

Conditioning
“Always Remembered”
Teams of 2 (1 athlete works at a time)
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
2977 Meter Row “Cash-Out”
2001 -year
4 – Number of planes
9 – month
11 – day
2977 – number of lives lost

Wednesday, September 9, 2015

Thursday

 Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%

Conditioning
Three rounds for time of:
75 Double Unders
20 K.B. Swings 70/53
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes


Make Yourself A Slave to Good Habits
From  CrossFit Invictus  Written by Bryce Smith 

“Chains of habit are too light to be felt until they are too heavy  to be broken.”
Warren Buffet was on to something when he scolded the world on the formation of their bad habits with this quote. And this can certainly be applied to gyms across the world. I see a plethora of bad habits on a daily basis, but I’ve narrowed down my top five to share with you.
1)    Not maintaining a flat back when picking loads off the floor (or putting them back down), even when the load is light.
2)    Externally rotating shoulders during planks, ring dips, push-ups, and most pressing exercises.
3)    Externally rotating from the hips to drive the knees out; not only during squats, but also during pulls from the floor.
4)    Not breathing properly, which leads to a gasp of air and eventually sloppy movement.
5)    Losing the lumbar curve during overhead movements and during fatigue by not keeping the ribs down and the belly tight.
These can all be fixed very easily by practicing good habits. All habits start relatively slow and gradual, and, before you know it, the habit has taken over. I find that most people are pretty relaxed about some of the important details like “ribs down”, “belly tight”, “external rotation”, “proper spinal position”, and “proper breathing mechanics” until they get hurt or feel pain. It’s only at that point do these individuals strive to make the necessary changes to these habits but the bad habit has been formed and the body has become accustomed to poor motor recruitment patterns. Those patterns are hard to break.
The key is to MAKE YOURSELF A SLAVE TO GOOD HABITS! If you can slow yourself down during the learning stages of each movement and stay disciplined during fatigue, you are more likely to stay safe and continue to enhance your fitness. Unfortunately, when you get hurt, you limit your abilities to enhance your fitness and your quality of life goes down. The problem lies in the fact that once the coach says “3-2-1, Go!” most athletes simply lose all consciousness and strive to move as fast as they can. The founder of CrossFit, Coach Greg Glassman, wrote a CrossFit Journal article on this desire to go as fast as possible called Understanding CrossFit in April of 2007. It talked about how “men will die for points.”
People will do exactly that. All of the points of performance go out the window and in people’s heads, the emphasis is on speed and weight hoisted, not on technique and the formation of good habits. The importance placed on quantifiable results has attracted hard-charging people like business owners, financial managers, scientists, and a wide variety of former athletes. CrossFit is typically blamed for lack of guidance, but CrossFit doesn’t hurt anyone. Poor habits, poor movement patterns, and lack of attention to detail hurts people. There must be a level of personal accountability when you walk through the gym doors. You, as the athlete, need to make yourself a slave to good habits – even when you’re moving fast.

Tuesday, September 8, 2015

wednesday

 Strength-
Work up to a heavy 3-rep Back Squat 

Strength- 
work up to a heavy set of 3 reps Backsquat

Conditioning-
AMRAP 10min
10 Power Snatch, 95/65
15 Calorie Row

Core- 
T2b or K2E 
3 sets of 10









                                                                                                           


Monday, September 7, 2015

Tuesday

Jonathan James, member of CrossFit Paulding.
1. Clean
5×5 unbroken Power clean, climbing. The rule today is you can’t move your feet.
2. Conditioning
4 Rounds:
15 BJ (40/30)
400 Meter Run
3. Midline Accessory Work
3 rounds NOT for time of:
20 GHDSU
25 Hip Extensions






                                                                                                                                   

Thursday, September 3, 2015

Friday

Strength
EMOMx10: 1 Back Squat, across

Conditioning
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Hold or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

This Weekend- Saturday we will have a class at 9am like always! 
Monday- Labor Day- 1 class only at 9:30am coached by Jordon! 
Have a great, safe and nice 3 day weekend! 

Wednesday, September 2, 2015

Thursday

Strength
Push Press,Work Up to a heavy set of 5
Bench Press 5 x 5

Conditioning
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders



"There are no traffic jams along the extra mile." - Roger Staubach

Wednesday

 Strength
5×5 unbroken Hang Power Clean

 WOD
ARMAP 10:
6 Power Cleans, 155/105
12 Box Jumps, 24/20

Cool Down-
3 rounds of 
20 sec. hollow holds
40 sec. push up plank holds
rest 1 min in between rounds

Monday, August 31, 2015

Tuesday

1. Strength
Deadlift 5 rep heavy


2. Conditioning
EMOMx30:
Odd: 5 C2B + 10 Push ups + 15 Squats
Even: 15 Burpees

Sunday, August 30, 2015

Monday

1. Snatch
1RM
2. Clean Jerk
1RM
3. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings, 1.5/1-pood

Thursday, August 27, 2015

Friday

Front Squat*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps

Conditioning
In teams of up to three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

Wednesday, August 26, 2015

Thursday

Deadlift
10-8-5-3-5-8-10 reps

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday, August 25, 2015

Wednesday

1. 
Split Jerk
EMOM 12 min 1 Rep climbing
Bench Press
3x 5 (Heavier than last week)

2. Conditioning
 In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Sit Ups
 

Monday, August 24, 2015

Tuesday

Starting this Thursday August 27th there will not be a 10am class anymore. We will be having open gym from 8am to 9am, and a normal class time at 9am to 10am! This is only for Thursdays!!!!!!!! 

Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk
WOD
3 rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups

More Conditioning
10 min EMOM
even Run 1 Lap
Odd 8 Burpees 

Sunday, August 23, 2015

Monday

1. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80% 

2.
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips