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#backtobusinessmonday

MON 12.11.17

By | WOD | No Comments

Akins


Today's schedule

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

Workout of the Day (WOD)

A. 5 Rounds For Time[15 Minute Time Cap]
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/20/35’s)**
7 Deadlift (m = 155/225/275, w = 95/155/195)
30 Air Squats

**(L+ = Strict Handstand Pushups)

Post time for WOD. Ex: 8:08 L3+.

B. Partner Stretch: Straddle, Butterfly, Shoulder

And coming tomorrow...

A. 4 Rounds For Time [9 Minute Time Cap]
10 Dumbbell Snatch (m = 25/35/50/70, w = 15/20/35/50)
8x 25ft Shuttle Sprint

B. Strict Pullups: 5 sets of 5 reps.

Post time for the WOD and weight and reps for pullups. Ex: 6:20 L4, 55#, 7 reps.

MON 12.04.17 4th Quarterly Progress Checks This Week!

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Coach Michael warming up with air squats


Today's schedule

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

Workout of the Day (WOD)

Baseline Plus [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 11:40 L3

And coming tomorrow...

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

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

MON 11.20.17

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Ellen leading the pack on a kettlebell front rack carry


Today's schedule

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

Workout of the Day (WOD)

A. Bulletproof Shoulders Activation
1. Side Plank Rev-Fly 10x/side
2. Mod Pushup Y-hold (2 sec hold) 8x/side (alt) "Palm facing down"
3. Scapular Pushups 10x
4. T's with 5# plates 10 reps (2 sec hold) "Thumbs up"
5. W's with 5# plates 10 reps (2 sec hold) "Pinkies up"
6. Side Ext Rot. w/ 5# plate 10x/side (2 sec hold at top)

B. Snatch:
1 set of 3 @ 70%
1 set of 2 @ 75%
5 sets of 1 (80% 1RM). All sets at the same weight.

Post load for snatch. Ex: 170#

And coming tomorrow...

A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*

*Cindy is 5 pullups, 10 pushups, 15 air squats.

L2 Performance
300m Run
3 Rounds of Cindy*

L1 Fitness
200m Run
2 Rounds of Cindy*

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.

MON 11.13.17

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Elana


Today's schedule

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

Workout of the Day (WOD)

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
300m Run + Burpee Pullups
300m Run + Burpee Pullups
200m Run + Burpee Pullups
200m Run + Burpee Pullups

Rx+ = 400m-400m-300m-300m

Post load for clean and press and total reps of burpee pullups. Ex: 305#, 158#, 42 Rx+.

And coming tomorrow...

A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)

Post time to complete the WOD. Ex: 13:40 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

MON 10.30.17

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Paul and Jonathan doing Russian twists


Today's schedule

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

Workout of the Day (WOD)

A. Power Clean: 6 sets of 1. Increasing weight. 70% to 95% or 1 RM.

B. 10 Minute AMRAP
30/21 Cal Row
20 Situps w/ Medball (20/14)
3 Power Clean (75% of part A)

Post load for clean and Rounds + Reps for AMRAP.
Ex: 275#, 3+5 at 205#


And coming tomorrow...

“Kelly’s House”

5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups

*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m

**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.

**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft

Post total pushups for AMRAPs. Ex: 87 L3

MON 10.23.17 “Nunchucks”

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Caitlin


Today's schedule

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

Workout of the Day (WOD)

A. Power Snatch: Every 2 minutes complete the following sets:
1 set of 2 reps at 75% 1 RM Power Snatch
1 set of 2 reps at 80%
3 sets of 2 reps at 85%

B. “Nunchucks”
18 Minute AMRAP

8 Power Snatches (m = 45/65/95/115, w = 35/45/65/85)
8 Chest to bar Pullups**
16 Box Jumps (m = 12/16/20/24″, w = 10/12/16/20″)*

**Scale to Pullups 1:1, #halfthepullups (4 reps/round), Barbell Assisted Pullups 1:1, Ring Rows 12 reps/round.
L4 = 4 Bar Muscle ups.
*Step-ups permitted for L1/L2/L3.

Post load for snatch and rounds and reps for the AMRAP.
Ex: 175#, 7+12 L4


And coming tomorrow...

“Raising the Bar”

9 Minute AMRAP

8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Tips from Neal Maddox:

I trust you will enjoy this workout again. Think about your experience with the workout the first time around. Did you struggle in your transitions? Could you have taken more strategic rest? For example, if you need to break up a round, it is better to set the bar down after 6 cleans, rest and then clean the bar up into the front rack position for your 7th rep. This sets you up for your front rack lunges without doing an extra rep. Also, fight not to put the bar down during front rack lunges and shoulder to overhead, because every drop results in an extra clean. Have fun, stay steady, and we can't wait to see your improvements. - Neal Maddox - 7 Time Games Athlete

Compare to 09.19
Post rounds and reps completed. Ex: 7+7 L3

MON 10.02.17

By | WOD | No Comments

Erik keeping the bar balanced for an overhead squat.


Today's schedule

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

Workout of the Day (WOD)

A. For Time [24 Minute Time Cap]

Open: 300m Run**

Rest 2 minutes

Then complete...
4 Rounds
7 Dumbbell Power Cleans
6 Dumbbell Front Squats
5 Dumbbell Push Press
300m Run**
Rest 2 minutes between each round

Dumbbell Weights
(m = 25/35/50, w = 15/20/35)

Levels For Run
L1: 300m
L2: 400m
L3: 500m

B. 3-Way Hamstring Stretch
https://www.youtube.com/watch?v=5si3Pjmnddo

Post time for 1st Run (300m, 400m, or 500m) and total time for WOD.
Ex: 1:35 400m, 18:34 L2.


And coming tomorrow...

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Lucky 13”
13 Minute AMRAP

13 Toes to Bar*
13 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
13 Lateral Box Jump Overs (m = 24/24/30, w = 20/20/24)**

*Toes to Bar Levels
L3: T2B
L2: Wall Situps
L1: Wall Situps

**Step ups and downs permitted for Level 1 and 2.

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn't result in getting stuck for too long. If you have T2B but not yet 13 unbroken, Level 2 could be right. If hanging on the bar will be challenging for that many reps, you might consider going to Level 1 so you can keep moving and get more work done!

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 5+32 L3