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All posts by Michael Aaron

MON 05.12.14 Quarterly Progress Checks

By | Quarterly Progress Checks, WOD, Yoga | No Comments

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Pistols: Every minute on the minute (EMOM) 4 pistols (Left + Right = 2) for 10 minutes.

And coming tomorrow...

A. Grace:
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12, 500m Row 1:48, Burpees 12

FRI 05.09.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

Nancy
5 Rounds:
15 Overhead Squats (95/65)
400m Run

And coming Saturday...

“Sprint to the End”
3 Rounds (3 minutes per round)
150m row
3 Bar facing burpees
3 Shoulder to overhead (135:85 / 95:65)**
As many as possible: 20 yard sprints in remaining time
Rest 1 minute

THUR 05.08.14 Quarterly Progress Checks next week!

By | Quarterly Progress Checks, WOD | No Comments

Quarterly Progress Checks

Next week 5/12-5/17 is the quarterly progress checks where we retest from January 2014. There will be benchmark WODs and lifts every day, leading up to our final day of our Burpee Challenge and 100 Burpees for time. Saturday, May 17th will also be our Anniversary party.

Is this your first Quarterly Check-In Week?


Here's what's about to go down...1. Retest your baseline! For your first workout of the week, you'll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 5/11 or 5/18 from 1-2pm with Dyer OR on Saturday, 5/17 on Make up Day...
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we'll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Wednesday evening, May 14th from 8-830pm for a goal-setting workshop. We'll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven't been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
4. Saturday is a Make-Up Day. Next week ONLY, we won't be doing a Team WOD on Saturday. Instead, in each of the three classes, 9, 10 and 11, you'll have the chance to make up a workout you missed earlier in the week.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Kipping Pullups: 5 sets of 5. (Rx+ Chest to Bar). Rest 2 minutes between sets.

B. 5 Rounds
7 Burpee Pullups (Rx+ Chest to Bar)
7 Knees to elbows**

**Scale Toes to bar or Toes to rings (1:1) or AbMat Situps (2:1)

And coming tomorrow...

Nancy
5 Rounds:
15 Overhead Squats (95/65)
400m Run

WED 05.07.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 4 Rounds For Time:
10 Ring dips**
20 Hang squat clean thrusters (45/35)
10 Box Jumps (24/20")

**No Bands on Ring Dips
Post max load for hang squat clean and time for 4 rounds. Ex: 175, 5:13


And coming tomorrow...

A. Kipping Pullups: 5 sets of 5. (Rx+ Chest to Bar). Rest 2 minutes between sets.

B. 5 Rounds
7 Burpee Pullups (Rx+ Chest to Bar)
7 Knees to elbows**

**Scale Toes to bar or Toes to rings (1:1) or AbMat Situps (2:1)

TUES 05.06.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Split Jerk: 2-2-2-2-2. Same weight for all sets.

B. 10 min As many rounds and repetitions as possible (AMRAP):
100 Burpees
200 Double Unders

Post load for Split Jerk and total reps for AMRAP. At the end of the set of 100 Burpees time should be marked for a tiebreak time. Ex: 210#, 5:34, 308.

And coming tomorrow...

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 4 Rounds For Time:
10 Ring dips
20 Hang squat clean thrusters (45/35)
10 Box Jumps (24/20")

Post max load for hang squat clean and time for 4 rounds. Ex: 175, 5:13

MON 05.05.14

By | WOD, Yoga | No Comments
Indian run warmup

Indian run warmup


Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Front Squat: In 15 minutes work up to a 3 rep max

B. 4 Rounds For Time:
10 Front Squat (50% of 3RM)
10 Burpee Box Jumps (30/24”) **Step downs only

And coming tomorrow...

A. Split Jerk: 2-2-2-2-2. Same weight for all sets.

B. 10 min As many rounds and repetitions as possible (AMRAP):
100 Burpees
200 Double Unders

Post load for Split Jerk and total reps for AMRAP. At the end of the set of 100 Burpees time should be marked for a tiebreak time. Ex: 210#, 5:34, 308.

FRI 05.02.14

By | WOD | No Comments
Regina with overhead squats in the morning. The rest of the day made easy.

Regina with overhead squats in the morning. The rest of the day made easy.

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 200m Run
3 Rounds
15 Box Jumps (24/20”)
20 One-arm alternating kettlebell snatch (16/8kg)
15 Hand release pushups
200m Run

And coming Saturday...

Partner WOD: Complete 4 Rounds For Time
400m Run
40 Clean and Jerk (115/85)
ODD rounds: 40 Ring Dips
EVEN rounds: 4 Rope Climbs