WORKOUT OF THE DAY

sprints

THUR 08.11.16 3rd Quarterly Progress Checks Next Week!

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Quarterly Progress Checks

Next week 8/14-2/21 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/14 or 8/21 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 5 minutes to reflect on our progress over the last three months and since the beginning of 2016. We’ll look to set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, August 18th from 7-7:30pm 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 Phone App, 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.

It’s time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

Together we rise.  Together we prevail. Forward to the morning.

Together we rise.
Together we prevail.
Forward to the morning.

Today’s schedule

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

Workout of the Day (WOD):

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

B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold (Purvottanasana)

Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds

And coming tomorrow…

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

Upcoming CFM Events

Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th.
Sunday, August 14th-21st: Quarterly Progress Check-Ins. Check back on Thursday’s for more details. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

THUR 01.29.15

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Handstand Pushups for Dan

Handstand Pushups for Dan

Today’s schedule

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

Workout of the Day (WOD):

A. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold

Round 1 – 2x10m sprint
Round 2 – 4x10m sprint
Round 3 – 6x10m sprint
Round 4 – 8x10m sprint
Round 5 – 10x10m sprint
Round 6 – 12x10m sprint

Continue to increase number of sprints in the pattern until unable to complete the full set.

Score total reps for SHSPU and max sprints + partial round completed. Ex: 29, 18+19 Rx.

And coming tomorrow…

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

B. For Time:
100 AbMat Situps
Every minute on the minute 5 Burpees*

*Start 1st set of burpees after the first minute

Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx

FRI 1.3.14 Last day of holiday schedule!

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photo (14)Full house with 17 people in the 5p class last night. Great way to start the new year!

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating how to scale the weight? Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

Death by 10 meters (shuttle run):
In minute 1, sprint 10m.
Minute 2: sprint down & back (10m x2).
Minute 3: 10m x3… Continue adding another 10m shuttle run until you cannot complete all the runs within the minute

MON 12.2.13 Happy December!

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Set your December goals!

Get to the box this week & add your goals to the whiteboard. Remember to track your new PR’s throughout the month too!
imageDan, Alison, Lee H, Arielle, Lee M, Bridget & Lis celebrating Bridget’s b-day

Today’s schedule

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

Workout of the Day (WOD)

Overhead Squat: 2 RM, 1 x max reps @ 80% of 2 RM
B. Complete 7 rounds for time:
20 steps Walking Lunges w/ DB/KB overhead (10 steps holding weight in L arm overhead, 10 steps holding in R arm overhead)
3 reps – Push Up + Wall Climb

And coming tomorrow…

A. Clean 3-2-1-3-2-1
B. Complete 10 rounds for time:
10 wall balls
10 Barbell Rollouts

Holiday Travel Workout

10 rounds:
Sprint 100 meters
Rest 1 minute