Wednesday

Boot Camp Class tonight 6:30- 7:15pm! 1st class is Free, bring a friend for Free! Included in membership if you already pay for CrossFit!
  
Back Squat-
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

  

 WOD-
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

Tuesday

A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B.
Six Sets of:
Push Press x 2 reps
C.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

Tuesday

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees


Registration for the CrossFit Team Series is open.

The Proper High Hang Position

The Proper High Hang Position
Written by Cody Burgener

When it comes to teaching the Olympic lifts to a new client, there are three fundamentals that we try to grind into their brains: stance, grip, and positions. But the fundamental that I really want to talk about today is positions.
Positions are crucial when it comes to the Olympic lifts. Being out of the correct position can have a catastrophic effect on your lifts. It can make the bar pull your body forward or it can cause you to swing the bar away from your body. You may also pull with your arms to soon or end up jumping forward – I can go on and on. There are three different positions that I want to go over during my next series of blog posts: the high hang, the launch/mid-thigh/hang position, and floor.

Coach Bryan is in the High Hang Position.

In the high hang position, there a couple points of performance that we want to happen while performing a high hang snatch/clean or a jerk. We want to keep our shoulders behind the bar the whole time we are dipping and driving. We want to stay on our heels as we dip and drive. We want to drive off our heels for as long as possible until the momentum of our hips and knees (moving vertically) brings us up onto our toes. Last but not least, we want to have a short dip as we dip and drive. Think about how you dip for a push press; the dip for the high hang snatch/clean should be the same depth.
Now that you know the points of performance that we are looking for in a high hang positions, lets talk about mistakes that you are going to see in this position. One of the major ones is going to be the weight shifting towards the ball of their foot. What is the weight trying to do to us when we are holding it? It’s trying to pull us down and forward. When we shift to the balls of our feet, we are letting the bar win by pulling us forward from the get go. This is going to make us jump with our chest over the bar, resulting in us having to try and jump forward to catch up to the bar. We want to try a counterbalance that weight, and the only way we can succeed in doing that is making sure we stay back on our heels. The heavier the weight, the more you might have to stay back on your heels.
The second major problem you will see clients do is letting the shoulders come in front of the bar as you dip. This will happen when the client pushes his hips back. We are trying to get those hips to move vertically. By clients pushing their hips back first, they have the capability to swing the bar out because the hips are moving horizontally instead of vertically. Which, in the long run, will cause the client to jump forward because he has to try and catch up to the bar. We want a brush with the hips, not a bang.

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean
Build over the course of the ten sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then…
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s score.
C.
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 on the floor…do not perform these touch and go.
D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

Friday

A
Back Squat 3 3 3 3 3
Press 3 3 1 1 1
B
15 Min Amrap
Run 1 Lap
5 Bar Muscle ups
10 Thrusters 115/75
C
30 Weighted Pull ups for load

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 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

Cool Down: 30 weighted Pull Ups, heavier than last week.

6 Tips to Develop the Overhead Squat

Regional Team Events Announced.

Monday

A.
Three sets, not for time, of:
Russian Leg Lifts  or strict toes 2 bar x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm
B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed
C.
Back Squat @ 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.)
D
4 sets for times of:
Thrusters x 10 reps (115/75)
Sit-Ups x 10 reps
Push-Ups x 10 reps
Rest 2 minutes

6 Exercises for Maximum Mobility

Friday

 A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch
B.
Take 15-20 minutes to warm-up to a heavy-ish Clean & Jerk
Rest as needed, and then…
C.
Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

Three Habits of Great Lifters

By jaimie on April 10, 2014   /   Blog   /   Leave a comment

Three Habits of Great Lifters Written by Bryan Miller Here are three habits (that are a must!) for those looking to increase general strength, compete in a strength sport, 0r overall just be a great lifter! 1. Movement Quality vs. Chasing PRs Patience is one of the most noticeable characteristics of an experienced lifter. All too often beginners will chase PR after PR until their progress comes to a screeching halt. Why does this happen? I like to call it the ‘novice effect’. Each person has certain strength/lift potential with poor movement quality. The novice lifter will progress rapidly at
Read more →

Tuesday

A
Front Squat
5 reps @ 60%
3 reps @ 80%
1 rep  @90%
5 reps @75-80%
5 reps @80/85%
B
Five Sets of
3 Position Clean (floor, knees, high hang)
C
Complete as many reps as possible in 7 min folling the rep scheme below.
3 Thrusters (100/65)
3 Burpees over the bar
6 Thrusters
6 Burpees over the bar
9 Thrusters
9 Burpees over the bar. 
Continue adding 3 reps to each until time runs out.
D.
Row 2k meters at 75-80% or do a core cool down.

Monday

A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall)
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
C.
For time:
12 Thrusters (135/95)
4 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
2 Rope Climbs
3 Thrusters
1 Rope Climb

Tuesday

Do It

A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
 and then…
B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
 and then…
C.
Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings
50 Double-Unders
Rest 3 minutes

Friday

A
Work your way up to a heavy deadlift or bench press
B

“CrossFit Open Event 13.5″
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed under 8 minutes, time extends to 12 minutes.
For the purposes of our training for the Open…if you complete 6 full rounds under 8 minutes, just pat yourself on the back and save the rest for the Open in case this one pops up again.
C.
Row 2000 Meters @ 80%
or Run 1 Mile

Monday

No 5am today!!

Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
Three sets of:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.
D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

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.

Thursday

Strength
Snatch 10 sets of 2 around 60%
and/or Deadlift 3 3 3 3 3 or Snatch 1st Pull

W.O.D.
Run 800m
5 Bar Muscle Ups (Scale= Burpee Pull Ups)
9 Thrusters (135/95)
Run 400m
7 Bar Muscle Ups
7 Thrusters
Run 200m
9 Bar Muscle Ups
5 Thrusters

Thursday

 “As strong as our bodies are, our minds are even more powerful. Once we have set our mind to do something, our bodies will find a way to achieve it."- Tiffany Hendrickson

Strength
15min EMOM
3 Power Clean + 1 Jerk @ 80%

W.O.D.
"Fran"
21-15-9
Thrusters 95/65
Pull Ups

Miranda Oldroyd's 2:16 and Garret Fisher's 2:09 "Fran" - video [ipod] [mov] [HD mov]

Thursday

Dan Bailey

Skill Day

Work on Muscle Ups, ButterFly or Kipping Pull Ups

Find Max Box Jump

Find Max Turkish Get Up

Find Max Weighted Dip & Pull Ups

3 Sets of ME Handstand Push Ups

W.O.D.

3 Rounds

24 K.B. Swings (70/35)

12 Thrusters (135/95)

6  Muscle Ups  Scale = 6 C2B pull ups & 6 Ring Pull throughs

"Blind Athlete: Might as Well Jump" with Bettina Dolinsek, CrossFit Journal video [ipod] [mov] [HD mov]

What the heck is a pood?

Thursday

Strength
Snatch 3 sets of 5 @75%
Deadlift 5 5 5 5

W.O.D.
20-15-10-5
Thrusters (95/65)
Burpees over the bar
Or with a partner complete 100 of each

Thursday

Strength
Front Squat 5 sets of 3 @80% or more
Hang Snatch 3 3 2 2 1 1

W.O.D.
Rounds of 10 down to 1 reps of
Thrusters (95/65)
Alternating D.B. Snatches (65/40)
Toes 2 Bar

One-Pan Crispy Chicken Legs & Brussels Sprouts

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