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rope climbs

THURS 04.16.15

By | WOD | No Comments
Run relay

Run relay

Today's schedule

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

Workout of the Day (WOD):

A. Rope Climbs: 10 minute EMOM 1 rope climb

B. 10 Minute AMRAP:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Double Unders

Post rounds and reps completed for the WOD. Ex: 7 + 8 Rx

And coming tomorrow...

A. Hang Power Clean: In 12 minutes work up to a 3RM.

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead backward lunge steps (25/10# plate)
8yd Shuttle Runs
Burpee Plate Steps (45# plate)
Rest 1 minute

Every rep counts. Post total reps from all rounds.

TUES 03.24.15

By | WOD | No Comments
Jason locking in his grip to snatch

Jason locking in his grip to snatch

Today's schedule

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

Workout of the Day (WOD)

A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.

B. 5 Rounds For Time [20 minute time cap]
10 Hand Release Burpees
15 Cal Row
20 AbMat Situps

Post load and reps for rope climbs and time for WOD: Ex: 10#, 8 reps, 11:10 Rx

And coming tomorrow...

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)

Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+

WED 02.04.15

By | WOD | No Comments
Hanging out after class. Post-WOD cool down and recovery.

Hanging out after class. Post-WOD cool down and recovery.

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- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Rope Climbs: In 10 minutes practice rope climbs.

*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.

B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)

Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.

And coming tomorrow...

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

B. 3 Rounds For Time
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.

WED 01.07.15

By | WOD | No Comments
Galen practicing his muscle ups

Galen practicing his muscle ups

Today's schedule

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

Workout of the Day (WOD)

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

**Wear long socks or pants to protect your shins when climbing rope.

Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx

And coming tomorrow...

A. Bench Press: 5-4-3-2-1 working up to a heavy single.

B. 5 Rounds
10 Bench Press (50%)
20 AbMat Sit-Ups
40 Double-Unders

Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx.

WED 11.12.14

By | WOD | No Comments

Today's schedule

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

Workout of the Day (WOD)

A. Rope Climbs: In 15 minutes practice rope climbs.

B. Rotate Every Minute
3 Rounds: 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climb
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

And coming tomorrow...

A. Clean & Jerk: In 20 minutes work up to a 1 rep max.

B. “Grace” Gets Personal
30 Clean & Jerk (65% of 1 RM)

Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)

THUR 04.17.14

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
1:45p: College 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 (WOD)

A. Rope Climbs: Every minute on the minute 1 rope climb for 10 minutes.
Scale 2 planked rope climbs from lying on floor (2:1) or 5 modified ring rows (5:1)

B. In 10 minutes complete as many rounds and repetitions as possible of:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Lateral Hops over parallettes

And coming tomorrow...

A. Hang Power Clean: In 12 minutes work up to a 3 rep max (3RM).

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead backward lunge steps (25/10# plate)
9m Shuttle Runs
Burpee Plate Hops (45# plate)
Rest 1 minute

Every rep counts. Post total reps from all rounds.

WED 12.4.13 Homeostasis & Food

By | Holiday Travel Workouts, WOD | No Comments

Part 2: Homeostasis & food

by Instructor Training Program member Uran

In yesterday's post, I talked about the effect of sleep on your body’s ability to maintain a stable condition.
When you don’t provide your body with enough rest and recovery, hormonal imbalances occur, resulting in weight gain, lackluster skin, and decreased muscle growth.
Nearly as important as rest is the role your diet plays in aiding your ability to stay in homeostasis.
Metabolism plays a big role in maintaining homeostasis. In the simplest terms, you can think of your metabolism as a fire. The quality of food you eat can be thought of as sawdust or logs that are thrown on the fire.
Things that produce a very quick insulin response or spike in blood sugar, such as sweets or heavily processed foods, are like sawdust being tossed into the fire. They create a big flash for a few seconds and then nada.
Good-quality, whole foods, on the other hand, are more akin to a log. They burn nice and consistently for a long period of time, providing sustained energy, rather than energy spikes and crashes that cause your body to overcompensate to regulate your blood sugar.
When your homeostatic balance becomes disrupted and stays that way, problems can occur. Your pancreas can become over-taxed from working extra hard on blood-sugar regulation due to consumption of less than stellar foods. Your cells can become resistant to insulin.
In any case, extended periods of metabolic imbalance in the body can lead to obesity, diabetes, hypoglycemia, hyperglycemia, and thyroid dysfunction.
Be kind to your body and give it the fuel it needs. Sure, this isn't the time of year when many people are focused on nutrition, but don't forget nutrition coaching is included with every CFM membership.
If you'd like us to take a look at a three-day food log for you and offer some feedback, contact us and we'll send you details on what to track for us, so we can teach you how to optimize your health and make better gains in the box!
Stay tuned for final part of the series where I’ll discuss the relationship between exercise and homeostasis.

1470157_10151811206526732_1755383100_nJason (front), Jared & Scott D on barbell roll outs.

Today's schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A1. Bench Press: 3 at 70% of your one-rep max, 3 @ 80%, 3 @ 90%
A2. Dips: 3 x 10 (1 min rest)
B. Complete 5 one-minute rounds:
You have one minute to complete the following:
5 thrusters 95/65
Max rep rope climbs
*Rest 1 min between rounds

And coming tomorrow…

A1. Dumbbell external rotation: 3 sets of 10 (ea arm)
A2. Ring rows (2-second pause at top): 3 set of 10, rest :30
B. Back squat: 3 at 70% of one-rep max, 3 @ 80%, 3 @ 90% (3:00 rest between sets)
C. 10 minutes max effort: Row for meters, AirDyne for calories, jump rope singles or double unders

Holiday Travel Workout

As many rounds & reps as possible in 20 minutes:
10 hollow rocks
10 supermans
10 mountain climbers