Wednesday

Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2 
(2 cleans + 1 Jerk)

Front Squat
(70%/4)5

Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

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!!

Monday

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
B.
Spend 15 working on Snatch or
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday
D.
2 Rounds for max reps of
2 min of  lunges
2 min of Strict pull ups
At 8 min complete 2 rounds of
Run 400m
50 Air Squats
50 Sit ups

Thursday

We will be Lap swimming again today at Cameron Park CSD @ 2:30

A.
Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
C.
1 Min Amrap
Burpees
1 Min rest
2 Min Amrap
3 Burpees
5 Air Squats
1 Min Rest
3 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
1 Min Rest
4 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
1 Min Rest
5 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
11 Double Unders (22 S.U.)

The Barber and the Barbell - CrossFit Journal video [ipod] [mov] [HD mov]

To Squeeze or Not To Squeeze?

Monday

A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed
B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed
C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 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.

Saturday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ 80%
Rest as needed between sets
B.
With a partner 20 rounds for time of:
Run 1 Lap
10 Air Squats
5 Hang Cleans (135/95)

Outside Magazine still thinks that someone lifting a barbell must be a powerlifter.

http://www.outsideonline.com/fitness/bodywork/the-fit-list/High-Intensity-Litigation.html

7 Reasons Why You Should Date A CrossFit Girl

Easy Chocolate Almond Butter Cups

Friday

 Scott, Jeff, and Ryan working hard while on vacation. haha

Strength
Split Jerk find max
Skill
Practice Rope Climbs & Handstand Walks

W.O.D.
"Cindy"
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Squats

Wednesday

Enlarge Image

"Plane pull competition... The goal was to move the jet 10 feet in the shortest amount of time."
- Jesse Peppers, Middle East.

 Strength
Bench Press 5 5 5 5 5
3 Sets of Pull Ups for Max Reps

W.O.D.
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

 "Amputee gymnast is back on mat, cancer-free" with Kate Foster, The Today Show.

World's strongest men stunned by female farmer in China

Thursday

Our Freind & Local Oly Coach Ben Claridad Hitting 400lbs on the Clean and Jerk

Strength
Bench Press 5 5 5 5 5
Over Head Squat 3 3 1 1
Skill Practice - work on Pull Ups, Muscle Ups ext.

W.O.D.
10 min AMRAP of:
2 Hang Power Snatch @ 70% of Snatch
10 Hand Release Push Ups
15 Air Squats


9 Reasons We Should All Love CrossFit

"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Tuesday

Strength
2 Power Snatch + 2 Snatch Push Press + 1 Overhead Squat 1 @70% of PS 1 1 @ 75% 1 1 @80%
2Power Clean + 1 Push Jerk 1 1@75% 1 1 @80%
Snatch Pull 3 3 3 3@ 95% of Snatch

W.O.D.
Teams of 2
Bench (4500/ 2000lbs)
150 Air Squats
125 Sit Ups
100 Box Jumps
75 Pull Ups
*5 times, in between movements 1 partner wheelbarrow down and back 
*Complete in any order

Thursday

Strength
2 Power Clean + 1 Push Press 2 2 2 @80% of Push Press Max
3 Snatch Push Press +1 Snatch Balance 3 3 3@70% of Snatch 3 3@80%
Clean Pull 3 3 3 3 3 @95% of Clean

W.O.D.
Rounds of 10 down to 1 of each

Push Press115/75
Front Rack Lunge115/75
Sit Ups
Air Squat

Extra 
Find 2 Rep Max Weighted dip

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

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.

Friday

 We had a good turn out yesterday at 4:30 to join Mitch in his last WOD before leaving for College.

Strength
Snatch  Practice
Jerk  Work
Or Make up Strength

W.O.D.
10 Power Snatch's (115/75)
15 Walking Lunges
20 Push Press
25 Push Ups
30 Back Squats
35 Sit Ups
40 Dead Lifts
45 Air Squats
50 Double Unders

Make sure to Join us Saturday for our Open House and BBQ!! 11:30 to 2:30pm , no morning classes at 8 or 9. If you want to do a WOD there will be 4 time slots to workout during the BBQ anyone can join in on the workout it will be fun!

Tuesday

Skill -
-Max Effort HSPU 3 sets
- 500m Row for time
-Make up Back Squats if missed Monday

W.O.D-
5 Rounds of:
30 Double Under's or 60 Single's
10 Air Squats
5 Hang Cleans (135/95)
Run 1 lap

Fixing Your Dip Issues

Tuesday

Enlarge image From CrossFit .com

Samantha Briggs, The Cinco 1 Event.

Skill
2 Min Max Double unders

Strength
Hang Clean 5 5 3 3

Press 5 5 3 3 3

 W.O.D.

“Partner Angie“

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Complete each exercise before moving to the next. Use a partner, scale the reps, or both. If you have a burning desire in your heart to do this individually I will plan on it for next week.

Fittest Woman On Earth: Samantha Briggs - [video]

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K

Thursday

Strength
Deadlifts

W.O.D.

Working together as a 2 person team,

100 Double Unders
20 Burpees
1 Lap Run

100 Sit Ups
20 Burpees

1 Lap Run

100 Air Squats
20 Burpees1 Lap Run

100 K.B. Swings

20 Burpees1 Lap Run

100 Toes 2 Bar

20 Burpees
1 Lap Run

Tuesday

Happy Birthday Gordon!!!

Strength- Bear Complex ladder

W.O.D- "Cindy"
20 min A.M.R.A.P of :
5 pull-ups
10 push-ups
15 air squats