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