Thursday

Strength
Bench Press
Work up to today's 1rm

Conditioning
Emom 10 min
3 Hang Clean
3 Shoulder 2 Overhead
3 Overhead Squats

Emom 10 Min
3 Box Jumps 30/24
10 Push Ups
10 Sit Ups

1st Work Out of the Super Bowl Shootout has been posted here

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! 

Wednesday

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
C.
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Shoulder to Overhead x 5 reps

 

Friday

A
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
B
Row 750m
3 Rounds
10 Front Squat (95/65)
15 Knees to Elbows
20 Shoulder 2 Overhead

Wednesday

A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B.
Two sets for max reps of:
60 seconds of Muscle-Ups C2B Pull ups or Pull Ups
Rest exactly 60 seconds
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
———–
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.

Tuesday

A.
Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.
B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (20 lbs)
10 Toes to Bar

Wednesday

A big thank you to Ryan for getting all the good pics!

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% of 1-RM
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rules and Standards:
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Friday

 

Build to today’s heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)
B.
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from the beginning of the cycle – December 30.
C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups
Rest exactly 2 minutes, and then…
D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

 

Tuesday

A
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 50 reps
L-Sit x 60 seconds
(accumulate in smaller clusters if necessary)
B.
Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
C.
For times (against a running clock):
Run 400m
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
Run 400m
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 12:00, complete the following…
Run 400m
20 Toes to Bar
40 Handstand Push-Ups
When the clock reaches 20:00, complete the following…
Run 400m
25 Burpees Over the bar
50 Ring Dips

Friday

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 45-60 seconds
Bridge-Ups x 4-6 reps
B.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk
C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (155/105 lbs)
10 Handstand Push-Ups
30 Double-Unders

Friday

 Goodluck Tim! We'll Miss You!

A)Work up to a heavy Press
B)Work up to a heavy Push Press

C)2 Rounds For Time
Run 400m
25 Shoulder to Ovh (95/65)

D)Back Squat
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
Max Reps @ 80%
Rest 2 minutes between sets.

E) For Time
20 Thrusters 95/65
5 Muscle-Ups
15 Thrusters
4 Muscle-Ups
10 Thrusters
3 Muscle-Ups
5 Thrusters
2 Muscle-Ups

12 Tips For a new CrossFitter

"The Best of 2013" CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

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2014 CrossFit Games Open and Regional Schedule Announced.

Tuesday

 Poi Pu beach at sunset

Strength
Back Squat 2 2 2 2 2 @80%
Press 5 5 3 3

W.O.D.
  5  Shoulder to Ovh (135/95)
10 Burpees
15 K.B. Swings (53/35)
10 Shoulder to Ovh
20 Burpees
30 K.B. Swings
15 Shoulder to Ovh
30 Burpees
45 K.B. Swings 

Paleo Chili recepe From CrossFit Invictus and  Primal Cravings Cookbook by Megan and Brandon Keatley

Tuesday

Strength
EMOM For 10 Min 2 sets of 1 Squat Snatch + OVH Squat

W.O.D.
7 Min AMRAP
7 Pull Ups
7 Shoulder to OVH 155/105
7 Burpees
Then 13 Min to Find Max C&J
Then 4 rounds
10 Deadlift at Max C&J Weight
10 Ring Dips

Is Subway Real Food?

Monday

 

Say Hi to Bentley

Strength
Press 5 5 3 3 1 1
3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%

W.O.D.
1-2-3-4-5-6-7-8-9-10 of Front Squat
10-9-8-7-6-5-4-3-2-1 of Shoulder-2-Overhead
Rx 75% of Body Weight
Scale 50%

 8 Points to consider when fixing you snatch

Tuesday

I’ve wanted a Reverse Hyper for a long time, but they are expensive and take up a lot of room. We found a used one and I'm totally stoked.  It can be beneficial multiple ways.

1. restoration
2. lower back strength
3. hamstring strength
4. glute strength
5. rehabilitation  

Strength
Box Squats 8 sets of 2 (60-80%)
Hang Cleans 5 5 3 3 1 1

W.O.D.
800m Run
20 Shoulder to Over Head (135/95)
30 Squat Cleans
40 Burpee over the bar

Sat 5/11

Happy Birthday Kim!

Strength
Death by HSPU

Kim's Birthday W.O.D.
5 Rounds
11 Shoulder to Overhead (125/85)
13 Dead Lifts
24 Sit Ups