Posts Tagged by rope climbs
|February 3, 2015||Posted by Michael Aaron under WOD||
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.
|January 6, 2015||Posted by Michael Aaron under WOD||
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.
|November 11, 2014||Posted by Michael Aaron under WOD||
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#)
|April 16, 2014||Posted by Michael Aaron under WOD||
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.
|December 3, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
Part 2: Homeostasis & foodby 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. Jason (front), Jared & Scott D on barbell roll outs. Today’s schedule6a: 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 WorkoutAs many rounds & reps as possible in 20 minutes: 10 hollow rocks 10 supermans 10 mountain climbers
|December 2, 2013||Posted by LisSaunders under WOD||
Homeostasis & sleepby Instructor Training Program member Uran Homeostasis is your body’s ability to maintain healthy function, regardless of what’s going on in the external environment. Everything from insulin response when you eat to shivering when you’re cold are a result of the body’s ever-present desire to maintain stability. But the body’s ability to stay in homeostasis can be affected by external factors. When not given the proper tools, it will lose the battle to finding its molecular center, resulting in illness or disease. So how can you help the biological cause? Start by working on your sleep. When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess quantities, cortisol can lead to weight gain, but it can also break down skin collagen, the protein that keeps your skin looking smooth and wrinkle-free. Sleep deprivation can also stop the body from releasing enough human growth hormone. Because the human growth hormone helps increase muscle mass and strengthen bones, you’re actually working against all your hard work at the gym by robbing yourself of sleep. To add fuel to the weight gain fire, lack of sleep can also affect the peptides that regulate your appetite, causing you to feel more hungry throughout the day. So do yourself and your body a favor and sleep seven to nine hours a night in a cool, dark room, and stay tuned for Part 2 when we’ll discuss homeostasis and nutrition. Congrats on all the November PRs (personal records)! Let’s finish 2013 strong with lots more in December! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym – Tirzah 12n: All Levels CrossFit- Beka 4p: Open Gym- Jim 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Open Gym- Lis Workout of the Day (WOD)A. Clean: 3-2-1-3-2-1 B. Complete 10 rounds for time: 10 wall balls 10 barbell rollouts And coming tomorrow…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 Holiday Travel Workout5 rounds for time: Bear crawl 50 meters Burpee broad jump 50 meters
|November 28, 2013||Posted by LisSaunders under Holiday Travel Workouts, WOD||
Indulge a little too much yesterday?Many people are waking up this morning feeling a little puffy, groggy, achy, hungover, etc, etc…So here are some ideas to help you get out of the post-Thanksgiving funk: 1. Get back on track with a healthy breakfast! 2. Get moving – do our holiday travel WOD or get to the box for the noon class today. Or just go for a walk, do some yoga, play with your dog/family, etc. 3. Drink more water – hydrating will help flush toxins from your system and reenergize you. Ever seen a plant wilt when it needs watering… we need it too!\ 4. Seasonal allergies? There are lots of natural remedies for seasonal allergies – try drinking the juice of one lemon mixed with warm water before bed & upon waking. Rinse your nasal passages with a neti-pot. And CUT OUT DAIRY (that’s the single biggest thing that eased my allergies and digestive problems. TRY IT!) Burpees! Weekend Schedule:Friday – 12n Hero WOD with Tirzah Saturday – 10a Team WOD with Carlos Sunday – 12n CrossFit with Carlos 1-2p Open Gym with Carlos 6p Yoga with Monica Workout of the Day (WOD)”Tommy V” 21 thrusters 115/80# 12 rope climb 15 thruster 9 rope climb 9 thruster 6 rope climb And coming tomorrow…In teams of 4, complete 4 rounds* Teammate 1 starts on wall climbs, then moves to power cleans. Teammate 2 can’t start wall climbs until Teammate 1 moves to power cleans. Teammate 3 must wait until Teammate 2 moves to power cleans to start wall climbs, and so on. 3 wall climbs 10 power cleans 95/65 20 box jumps 24/20 30 sit ups 40 double unders (or 120 singles) Holiday Travel WorkoutAs many rounds & reps as possible in 15 minutes: 5 push ups 10 sit ups 15 squats
|October 16, 2013||Posted by LisSaunders under WOD||
Earn your carbs! Keep this phrase in mind when you decide whether to order sweet potato fries or broccoli at dinner. Or for the non-paleo peeps in the crowd: Keep this phrase in mind when you decide to order a bowl of pasta or a steak at dinner. Did I earn my carbs today? On days you do a tough CrossFit workout, you earned them. On days you sat on the couch all day, you did not. I’m not trying to make you feel guilty, just giving you something to think about when you wonder why the stubborn body fat is hanging around. Recently I struggled with this concept. I’ve been eating strict paleo all month but not dropping bodyfat. Then it dawned on me. HEY LIS! You’re not doing any conditioning these days… ONLY powerlifting. So I’m not really earning those carbs. I cut them WAAAAAY back this week, and already lost a pound and a half. *DISCLAIMER: I do not recommend combining CrossFit with a ketogenic (or very low carb) diet. Your performance will suffer. But on rest days, consider cutting back on carbs. Reed with Turkish get ups Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Beka 6p: All Levels CrossFit- Beka 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the DayA. Rope Climb: 10 minutes skill practice B. 10-1 Ladder NOT FOR TIME: Deadlift Burpee *Begin your first set of deadlifts at 30-35% of your 1-rep max. Add weight each set. Set your weights in your sets to get to 85% your 1-rep max for your last lift. Then we’re jumping rope or AirDyning so save your legs some for that. The point of this work is to lift a heavy load (WITH PERFECT FORM) as the reps get lower but not actually max out today. Save that for next week’s CrossFit Total.) Rest 3:00 Then, for time: 100 double unders, 400 singles OR 20 AirDyne calories. C: 2:00 hollow rock test or 100 sit ups for time. And coming tomorrow…A. Every minute on the minute for 10 minutes: 3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD) B. Every minute on the minute for 10 minutes: 5 handstand push ups OR 3 wall climbs C. Every minute on the minute for 10 minutes: 15 double unders OR 50m row
|October 2, 2013||Posted by LisSaunders under CFMakeover, WOD|
My goals for the CFMakeoverBy Coach Beka My goal for the challenge isn’t as black & white as just gaining muscle or leaning out. It’s a little of both. I’m excited about this challenge because it’s unlike any of the ones I’ve done in the past…it’s not just nutrition and we aren’t all doing the exact same thing. This is where we get to choose what WE want out of it and how disciplined we will be to get there. My goals are: Eat mostly paleo: very clean, non-processed food. I’ve done strict paleo before and leaned out more than I wanted. I’m a borderline hard gainer. There will occasionally be a piece of gluten-free bread or white potatoes in my meal. Limit “open meals” to twice a week: Even in those I will stay gluten-free and dairy-free. CrossFit 5x per week & yoga at least 1x a week Limit alcohol to one day a week: No sugary mixers, no shots. Liquor with soda water or wine. Eight hours of sleep a night: Coaching most of the morning classes makes this a challenge, but I will do my best to be asleep at 9:15 the night before coaching. Increase back squat max, deadlift max and max strict ring dips. Get into a regular supplement routine: Take nighttime recovery, fish oil and post-workout protein. I want to feel better, look better, sleep better & eat better…not just for October, but on a maintainable level. #LBN Coach Beka during the Summer 2013 To Helen Back Challenge. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Lis 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Cassie 8p: Beginner CrossFit – Cassie 8:15p: Yoga – Samantha Workout of the Day (WOD)A. Deadlift: 3×5 work-ups B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories And coming tomorrow…FRIDAY FUN!Buy in: 200m run THEN: 50-40-30-20-10 reps of: Lateral hops (over parallette) Walking Lunges Sit Ups Double Unders THEN: 20-15-10-5 Burpees American kettlebell swings 53/35# Lateral box jumps 24/20 THEN cash out: 200m run
|October 1, 2013||Posted by LisSaunders under CFMakeover, Paleo, WOD|
Quality groceries on a budgetby ITP student Uran I’ve heard people complain that eating healthier, be it Paleo or otherwise, is too expensive. Trust me, I understand. If you’ve ever tried to do your weekly grocery shopping at Whole Foods, you’ve probably walked out of there gasping for breath at the realization that you just dropped a small fortune on a week’s worth of groceries for ONE person. Here are some tips and tricks on eating clean and keeping your wallet happy: Shop around – Yes, it takes a little bit more planning and time to hit up more than one store, but it can really be worth it in terms of savings. Trader Joe’s is your best bet for most of the week’s food if you’re eating paleo…great prices on organic, free-range chicken, frozen wild-caught fish, grass-fed meats, grass-fed and raw-milk cheeses (if you’re into dairy), cage-free eggs, nuts, coconut oil, and organic produce. Dekalb Farmer’s Market is another great choice for veggies and some clean meats as well. They have a gigantic selection so you’d be hard-pressed not to find what you’re looking for there. Finally, Kroger (specifically the Ansley Mall Kroger) is great for everything else. They have a pretty decent organic produce selection and always have good sales on goodies like sweet potato chips, lara bars, Amy’s soups, coconut waters, etc. Don’t buy everything organic – If you can afford to buy everything organic, go for it. But if you can’t/don’t want to, then just buy organic for the “dirty dozen.” Plan your meals in advance – Spend just 30 minutes figuring out what you’d like to cook in the coming week, buy some items in bulk and get more bang for your buck. Learning to love leftovers is helpful here as well. You can make 3-4 portions of one meal, and have it several times over the course of the week. Plus, you’ll cook less and avoid the what-am-I-eating-for-dinner crisis, which will help keep you on track during the CFMakeover. Win-win-win! Congrats to Emilio on getting his muscle up last night. He’s had the strength to get there for awhile now, and his hard work on technique & transitions finally pays off!!! Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Raul 8p: Open Gym – Raul Workout of the Day (WOD)A. 3 rounds: Max strict pull ups or ring rows, rest 3 min* B. As many rounds & reps as possible in 15 minutes*: 20 double unders (or 60 singles) 10 burpee broad jumps (jump your height…we’ll premark the floor) 5 handstand push ups *CFMakeover use Part A, Round 1 for STRENGTH WOD 2 result. However you scale today’s workout is the same way you’ll scale for retest at end of month. And coming tomorrow…A. Deadlift: 3×5 workups B. 4 rounds for reps: :30 work, :30 rest- 1. Rope climbs 2. Wall balls 3. KB/DB russian twists 4. Row for max calories