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back squat

THUR 02.04.16

By | WOD | No Comments
Kristie

Kristie


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on the final set.

B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (24/16kg)

Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx.

And coming tomorrow...

A. Push Jerk: 5-4-3-2-1. Working up to a heavy single..

B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)

Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.

MON 01.25.16

By | WOD | No Comments
Hartmut

Hartmut


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. For Time: [12 Minute Time Cap]
100 AbMat Situps
Every minute on the minute 5 Burpees*

*Start 1st set of burpees after the first minute

Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx

And coming tomorrow...

A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.

B. “Power Ball”
13 Minute AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans (m = 65/95/135, w = 45/65/95)
20 Wall Balls | Med Ball Cleans**
30 Double Unders | Single Unders**

**Level Movement Details:
L3 Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2 Wall Balls (20# to 9ft/14# to 9ft), Single unders
L1 Medball Cleans (20/14), Single unders

Click here for complete WOD details.

Post total reps completed in AMRAP. Ex: 362 L3

FRI 01.08.16

By | Partner WOD, WOD, Yoga | No Comments

January Events

CFM Paintball: Saturday 1/9 at 3pm Dosser Works Paintball. Meet at the gym at 2:15pm to carpool.
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm

"I'm going to beat you in today's WOD just so you know." Sarah and Rodrigo

"I'm going to beat you in today's WOD just so you know." Sarah and Rodrigo


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Travis

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
12 Pushups
24 Walking-Lunge Steps
250 Meter Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

And coming Saturday...

Teams of 2 [28 Minute Time Cap]
40-30-20-10:
Power Clean (m=95/120, w=65/85)
Box Jump Overs (24/20)
Push Jerks (m=95/120, w=65/85)
Toes to Bar

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 19:10 Rx+


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

MON 12.07.15 4th Quarterly Progress Checks!

By | Quarterly Progress Checks, WOD | No Comments

The CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Done correctly, the CrossFit Total (CFT) is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. Mark Rippetoe outlines why we do the CFT, the rules for the CFT, and the standards for each lift... Click here to read more: CrossFit Total "The CrossFit Journal" by Mark Rippetoe

Tina

Tina


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

Post weights for each lift, total, and max cals. Ex: 250#, 150#, 365#, (765#), 35

And coming tomorrow...

A. Grace
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
10 Situps
500m Row
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 10 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 10/round).
Example: 2:10 Rx, 1:48, 38 Situps

THUR 12.03.15 Quarterly Progress Checks Next Week!

By | Quarterly Progress Checks, WOD | No Comments
Partner shoulder stretch

Partner shoulder stretch after the warm up


Quarterly Progress Checks

Next week 12/7-12/13 is the quarterly progress checks where we retest from August, May, and Feb of 2015. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here's what's about to go down...
1. Retest your baseline! For one of your workouts for the week, you'll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/6 or 12/13 from 11am-12pm OR any Open Gym during the week.
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 Tuesday evening, Dec 8th from 7:15-7:45pm 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.

December Save the Dates

4th Quarterly Progress Checks:Starting Week of 12/7
CFM Holiday Party Friday 12/11 7-10pm
CFM Star Wars VII Premiere Thursday 12/17 9:30pm
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am

Today's schedule

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

Workout of the Day (WOD)

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/120, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.

And coming tomorrow...

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time: [12 Minute Time Cap]
Power Snatch (m = 75/105/135 w = 55/75/95)
Ring Dips
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 L3.

MON 11.23.15

By | WOD | No Comments
Dan Thuy 1-arm kettlebell snatch

Dan Thuy 1-arm kettlebell snatch


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)

Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+

FRI 11.06.15

By | Partner WOD, WOD, Yoga | No Comments
1-arm kettlebell thruster fun with Sarah, Steven, and Lauren

1-arm kettlebell thruster fun with Sarah, Steven, and Lauren


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

And coming Saturday...

Teams of 2
10 minute AMRAP
20 Cal Row
20 Plate ground to overhead (45/25)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.

One partner working at a time. All reps are team totals. Teams will start the 2nd AMRAP on the rower.

Score is total reps completed. Ex: 354 Rx.


Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve