WORKOUT OF THE DAY

HR pushups

MON 05.18.15 2nd Quarterly Progress Checks

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Quarterly Progress Checks

This week 5/18-5/23 is the quarterly progress checks where we retest from February 2015. There will be benchmark WODs and lifts every day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! You also have the option to retest your Baseline WOD at Open Gym during the week OR on Saturday, 5/23 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 Wednesday evening, May 20th 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 on your phone, 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. In the 11am Open Gym on Saturday you’ll have the chance to make up a workout you missed earlier in the week.

Big pulls on the row

Big pulls on the row

Today’s schedule

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

Workout of the Day (WOD)

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

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 3:56 Rx, 175#.

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 Rx, 500m Row 1:48+12

THUR 07.17.14

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Scott and Coach Ben on front squats

Scott and Coach Ben on front squats

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Bench: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. Triple AMRAP (As many rounds & repetitions as possible):
3 minutes AMRAP
10 Hand Release Pushups
40 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
40 Double Unders

1 minute Rest

3 minutes AMRAP
10 Situps w/ Medball (20/14)
40 Double Unders

**Scale Double Unders to Singles 2:1

Post load and max reps for bench press. Post total reps from all 3 AMRAPs (50 reps per round).
Ex: 255#, 518.

And coming tomorrow…

A. Push Press: In 15 minutes work up to a 3 rep max.

B. 5 Rounds For Time: #Kettlebell Friday
12 Kettlebell Swings (24/16kg)
20m Kettlebell Farmer’s Carry (32’s/20’s kg)
12 Goblet Step-Ups (24/16kg) 20”
20m Kettlebell Farmer’s Carry (32’s/20’s kg)

Post load for Push Press. Post time to complete 5 rounds. Ex: 215#, 9:10 Rx