6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
AbMat Situps
Post box jump height and total reps from WOD. Ex 36”, 342 Rx
And coming tomorrow…
A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.
B. 3 Rounds For Time [18 minute time cap]:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (185/125)
Post load for Deadlift and time to complete WOD Ex: 275#, 9:45 Rx
Coach Ellen leading the Junk Yard Dog Partner Warmup
Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
10 Reasons Why CrossFitters Should Start Practicing Yoga by Debbie Steingesser. Coaches Kelly Starrett, Carl Paoli, Diane Fu, and Nate Helming have created an entire epoch around the skill of establishing good positions across a variety of physical disciplines. Most of the classical poses in yoga support the same concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity. This is the same spinal position used when you’re running, doing a pull up, or performing your heavy deadlift and push press…(click here to read more).
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.
B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row
Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.
And coming Saturday…Partner WOD
Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run
Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time. All 5 thrusters must be finished before starting the 10 pullups, and so on.
Sunday WOD: Fight Gone Bad
10a class, 11a open gym: Come PR this benchmark WOD on Sunday morning!
Brandon keeping his head on a swivel for the bear crawl circles.
Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
Workout of the Day (WOD)
A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.
B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)
Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx
And coming Saturday…Partner WOD
10 minutes as many rounds as possible (AMRAP):
30 2-man Pullups
30 Medball Squat Toss (20/14)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Partner Situps w/ Medball (20/14)
Rest 4 minutes and repeat. Continue where you left off.
Post reps completed in first AMRAP and total for WOD. Ex. 185, 355 Rx.
Double Trouble Competition on Saturday. Sarah, Kelly, and Christine.
Quarterly Progress Checks
This week 8/18-8/23 is the quarterly progress checks where we retest from May 2014. There will be benchmark WODs and lifts every day. This Saturday, August 23rd will also be our CFM Gamenight at Ormsby’s (see whiteboard for details).
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/24 from 1-2pm with Coach Dyer OR on Saturday, 8/23 with Coach Mike from 12-1pm (Make up day Open Gym). During the week, you can make up a day or test your Baseline at Open Gym times 8am, 4pm, and 8pm. 2. Goal-Setting & reflection: At the beginning of class on Wed & Fri, we’ll take 5 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 this Wednesday evening, Aug 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. You could use a spreadsheet. Or Google Docs, or old school with a journal/composition notebook. We have journals available at the ProShop too! 4. Saturday afternoon will be Make-Up Day Open Gym 12-1pm.Coach Kelly will be doing a Team WOD on Saturday in each of the three classes, 9, 10 and 11am and after during Open GYm you’ll have the chance to make up a workout you missed earlier in the week.
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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
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 4 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 3 minutes L-sit hold on rings or parallettes.
Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.
And coming tomorrow…
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Cals Airdyne
Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32
Partner WOD on Tech Campus. Coach Kelly leading the warmup.
Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.
B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)
Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx
**For the entire workout the empty barbell must be held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. All reps team totals.
Post time for partners to complete WOD Ex. 12:55 Rx
There are different ways to vault an obstacle. Walls and Medballs WOD Saturday.
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Ellen
7p: YOGA – Monica
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT
Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.
And coming tomorrow…
A. Deadlift: In 16 minutes work up to a 5 Rep Max.
B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds
**Scale (S2O) Shoulder to overhead (115/85)
Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#
“It’s only 5 minutes of work. 5 minutes of rest.” Lunges and ring rows WOD.
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. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd
B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 4 Rounds For Time:
12 Double Kettlebell Clean (24/16)
8 Tire Flips
200m Sprint
Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 21:11
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
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. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.
B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 115:155 / w = 85:100)
12 Burpees
Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 3×7 segmented negatives, 41, Rx
And coming tomorrow…
A. Deadlift: In 10 minutes work up to a heavy set of 3.
B. Rep Rounds For Time: Partner WOD. Reps are team totals.
20-18-16-14-12-10
Deadlift (m = 115:185 / w = 85:115)**
Partner Situps w/ Medball (20/14)
**Only 1 person deadlifting at a time. Partner must be in a plank position with toes on the Medball while other partner does deadlifts.
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 6 Rounds: (40 seconds work : 20 seconds rest)
Row for Cal
Wallball Shots 10ft (20/14)
Post load for Deadlift, total cal and total wallballs: 415#, 125, 105
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM)
ODD: 2 Hang Power Snatch (75% of 1 rep max)
EVEN: 15 seconds L-sit hold on pullup bars
B. 7 Rounds for time [14 minute time cap]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
8 Box Jumps (30/24”) Step downs only
Post load for Snatch. Post time to finish WOD. If time capped post total reps (15 reps per round). Ex: 165, 6:55.
