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
Sunday, September 22, 2013
Monday
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
Saturday, September 21, 2013
Saturday
Make up Strength
W.O.D-
Teams of 2 complete:
4 - 400m runs
200 Sit-Ups
150 KB Swings 53lb/95lb
100 Push Press 95lb/65lb
We now have Wod Repair Lotion For Sale at the Box! Small is $5.00 and a Large is $12.00
We also have FitAid Drinks for Sale in the Office $3.00 a can. Great for a recovery drink after your workout or you can have it before!
W.O.D-
Teams of 2 complete:
4 - 400m runs
200 Sit-Ups
150 KB Swings 53lb/95lb
100 Push Press 95lb/65lb
We now have Wod Repair Lotion For Sale at the Box! Small is $5.00 and a Large is $12.00
We also have FitAid Drinks for Sale in the Office $3.00 a can. Great for a recovery drink after your workout or you can have it before!
Thursday, September 19, 2013
Friday
Deadlift 5 5 5 5 5
Push Press 5 5 5 5 or Split Jerk. 3 3 2 2 Your Choice
W.O.D.
"Nasty Girls"
50 Squats
7 Muscle Ups
10 Hang Cleans (135/95)
Three MUSTS to Become A Great Weightlifter
Wednesday, September 18, 2013
Thursday
Strength
Tempo Front Squat x 4 reps x 5 sets @ 70% of Clean Max @ 40X2
Snatch work, hang, Snatch grip deads ect.
W.O.D.
3 Rounds
1 Min Max Reps at each then 1 min rest.(FGB Style) Complete in any order
Over Head Squats 95/65
Toes 2 Bar
K.B. Swing
HSPU
Ring Dips
Tempo Front Squat x 4 reps x 5 sets @ 70% of Clean Max @ 40X2
Snatch work, hang, Snatch grip deads ect.
W.O.D.
3 Rounds
1 Min Max Reps at each then 1 min rest.(FGB Style) Complete in any order
Over Head Squats 95/65
Toes 2 Bar
K.B. Swing
HSPU
Ring Dips
Tuesday, September 17, 2013
Wednesday
Strength
1 Set of Max Pull Ups
OHS 3 3 2 2 1 1
Bench 5 5 5 5 5
W.O.D.
250 Double Unders
EMOM 5 Burpees
Core
Accumulate 125 movements, Sit ups, T2B, Hollow Rocks ect.
30 Things I Wish I Would Have Known About Life Before I Turned 30 (by Martin Rooney)
Snatch Practice with Dan Bailey - video [ipod] [mov] [HD mov]
1 Set of Max Pull Ups
OHS 3 3 2 2 1 1
Bench 5 5 5 5 5
W.O.D.
250 Double Unders
EMOM 5 Burpees
Core
Accumulate 125 movements, Sit ups, T2B, Hollow Rocks ect.
30 Things I Wish I Would Have Known About Life Before I Turned 30 (by Martin Rooney)
Snatch Practice with Dan Bailey - video [ipod] [mov] [HD mov]
Monday, September 16, 2013
Tuesday
Back Squat 5 @60% 3@70% 2@80% 2@90% 1@95%
Press 8 8 8 8 (heavier than last week)
W.O.D.
3 rounds
400m run
12 deads 225/185
21 box jumps
Sunday, September 15, 2013
Monday
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
Thursday, September 12, 2013
Friday
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.
Wednesday, September 11, 2013
Thursday
Strength
Sumo Deadlift 5 5 3 3
Bench 8 8 8 - 60 sec rest then 2 sets of 5 @ a 40x0 tempo*
* It means take 4 seconds to lower the bar then explode up
W.O.D.
20 O.H. Lunges with empty bar
You will then load the weight on the bar and do....
3 rounds
7 Squat Cleans 155/105
30 Double Unders
Then de load the bar and finish with 20 O.H. Lunges with bar
Stabilization If time
30 HSPU
Sumo Deadlift 5 5 3 3
Bench 8 8 8 - 60 sec rest then 2 sets of 5 @ a 40x0 tempo*
* It means take 4 seconds to lower the bar then explode up
W.O.D.
20 O.H. Lunges with empty bar
You will then load the weight on the bar and do....
3 rounds
7 Squat Cleans 155/105
30 Double Unders
Then de load the bar and finish with 20 O.H. Lunges with bar
Stabilization If time
30 HSPU
Tuesday, September 10, 2013
Wednesday
Strength
EMOM 7 min
3 Hi Hang Squat Clean & Jerk (can drop bar from ovh if necessary)
If time then find max Split Jerk
W.O.D.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
* When you come off the bar, run 400m
EMOM 7 min
3 Hi Hang Squat Clean & Jerk (can drop bar from ovh if necessary)
If time then find max Split Jerk
W.O.D.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
* When you come off the bar, run 400m
Monday, September 9, 2013
Tuesday
Strength
Find Max Back Squat
Press 3 3 3 3
W.O.D.
7 Min AMRAP
15 Burpees
15 Snatches 135/95
Stabilization
HSPU Practice
Don't forget tonight is our first mobility and Brews Class at 7:30 with Scott. Please bring a mat if you have one, and a foam roller or lacrosse ball. We have some stuff but people might have to share. This class will not be every Tuesday night, we will be switching the nights up and we will have it 2 to 3x a month so you don't want to miss out!
Find Max Back Squat
Press 3 3 3 3
W.O.D.
7 Min AMRAP
15 Burpees
15 Snatches 135/95
Stabilization
HSPU Practice
Don't forget tonight is our first mobility and Brews Class at 7:30 with Scott. Please bring a mat if you have one, and a foam roller or lacrosse ball. We have some stuff but people might have to share. This class will not be every Tuesday night, we will be switching the nights up and we will have it 2 to 3x a month so you don't want to miss out!
Sunday, September 8, 2013
Monday
EMOM, for 12 minutes:
Odd Minutes – 135/95 lbs Power Clean x 5 reps
Even Minutes – Ring Dips x 10 reps
Odd Minutes – 135/95 lbs Power Clean x 5 reps
Even Minutes – Ring Dips x 10 reps
W.O.D.
3 Rounds
21 K.B. Swings
15 Thrusters 95/65
12 Toes 2 Bar
9 OVH Squats
updates!
The first Mobility and Brews Class will be on Tuesday at 7:30! Come ready to stretch and work on your mobility and Flexibility! Class will go for 45min! Should be fun :)
Starting Sept. 10th- There will be a new 9am class, every Tuesday and Thursday with Megan. (Except the week of Sept 23rd-27th) 10am classes only that week. Megan will be out of town.
Sunday Sept 15th come support and watch the 2 teams we have from our gym compete and the Caffeine and Kilos Comp! taking place in the 72,000 sq ft Jackson Sports Academy Facility.
Starting Sept. 10th- There will be a new 9am class, every Tuesday and Thursday with Megan. (Except the week of Sept 23rd-27th) 10am classes only that week. Megan will be out of town.
Sunday Sept 15th come support and watch the 2 teams we have from our gym compete and the Caffeine and Kilos Comp! taking place in the 72,000 sq ft Jackson Sports Academy Facility.
Saturday, September 7, 2013
Saturday
Enlarge image
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Thursday, September 5, 2013
Friday
Strength
Back Squat 1 1 1 1 1 all 90%+
Bench 3 3 3 1 1
W.O.D.
In teams of two, with only one partner working at a time, 10 Min Amrap
250 Meter Row
10 Box Jump Overs (24″/20″)
Rest 5 Min Then
In teams of two, with only one partner working at a time, 10 Min Amrap
10 hang clean to OVH 115/75
10 Ball Slams
Back Squat 1 1 1 1 1 all 90%+
Bench 3 3 3 1 1
W.O.D.
In teams of two, with only one partner working at a time, 10 Min Amrap
250 Meter Row
10 Box Jump Overs (24″/20″)
Rest 5 Min Then
In teams of two, with only one partner working at a time, 10 Min Amrap
10 hang clean to OVH 115/75
10 Ball Slams
Wednesday, September 4, 2013
Thursday
Strength
Hang Snatch, Floor Snatch combo. 4 sets of 3
Deadlift 5 5 5 5
W.O.D.
30 Back Squats @ ¾ bw
Then 3 Rounds of
15 Burpees
20 Pull Ups
1 Lap Bumper Farmer carry (45/25)
Then
30 DeadLifts @ ¾ bw
The Clean Event - video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.
Hang Snatch, Floor Snatch combo. 4 sets of 3
Deadlift 5 5 5 5
W.O.D.
30 Back Squats @ ¾ bw
Then 3 Rounds of
15 Burpees
20 Pull Ups
1 Lap Bumper Farmer carry (45/25)
Then
30 DeadLifts @ ¾ bw
The Clean Event - video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.
Tuesday, September 3, 2013
Wednesday already? shit.
"Hotshots 19" memorial event, Prescott, Arizona.
StrengthShoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Push Jerk 5-5-5-5-5 reps
W.O.D.
5 rounds
50 Double-Unders10 Ring Dips
5 Power Cleans 185/120#
"Chalk This One Up" with Julian Marquez and Megan Combies - video [ipod] [mov] [720 HD] [1080 HD]
"We Rally" from the "Hotshots 19" memorial event - video [ipod] [mov] [720 HD] [1080 HD]
Monday, September 2, 2013
Tuesday
Wrist or Front Rack your choice
Strength
EMOM 1 Rep @ 85-90%+ for 10min
W.O.D.
5 Min AMRAP
7 OHs 115/75
9 K.B. Swings (70/53)
Rest 90 Sec
5 Min AMRAP
7 Burpees
9 D.B. Snatch (70/50)
Rest 90 Sec
5 Min AMRAP
7 Toes 2 Bar
9 Wall Ball
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