WORKOUT OF THE DAY

step ups

FRI 01.13.17

By | Events, WOD, Yoga | No Comments
Casey

Casey

Upcoming CFM Events

Monday, Jan 16th:Registration ends for the Lurong Resolution Challenge on Monday. Sign up now!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

Join the Lurong Resolution Challenge with team CFM!

Join the Lurong Resolution Challenge with team CFM!

Thursday, Jan 19th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

And coming Saturday…

A. Pushups: 1 set max reps unbroken pushups

B. Teams of 2
20 Minute AMRAP:

30 Kettlebell Swings (24/16)
30 Pushups
300 Meter Row

Avoid lousy push-ups (see CFJ 7). All reps and distances are team totals. One person working at a time.

Score pushup reps and total rounds and reps in AMRAP. 300m row = 1 rep. Ex: 45, 5+37 Rx

Saturday Schedule

9-10:15a: Lurong Team WOD- Michael
10:15a: All Levels CrossFit- Michael
11:15a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

9a: Weightlifing- Anthony
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Stretch&Smash- Michael. Click here to reserve

MON 07.18.16

By | WOD | No Comments
Overhead weighted lunges with Megan and Stewart.

Overhead weighted lunges with Megan and Stewart.

Upcoming CFM Events

Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing.
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

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

Workout of the Day (WOD)

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 to pike HSPU 1:1 or incline pushups 1:1.

Post load for Deadlift. Post rounds and reps for the WOD. Ex: 395#, 5+1 Rx.

And coming tomorrow…

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.

THUR 10.29.15

By | WOD | No Comments
Casey smooth on her double unders

Casey smooth on her double unders

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Box Jumps: 5 sets of 3 reps to (20/16”) (step downs only)

B. “Christine”
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20/16”) (step ups permitted) (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx (185#)

And coming tomorrow…

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats

**Rx+=5-10-15 rep count for pull-ups, pushups, squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+

TUES 08.04.15 Yoga Tonight at 8:15PM

By | WOD, Yoga | No Comments
31Heroes at CFM Saturday

31Heroes at CFM Saturday

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next to reserve your spot.Click here!

Tuesday Night Yoga with Lana. Click here to reserve for the class.

Tuesday Night Yoga with Lana. Click here to reserve for the class.

Workout of the Day (WOD)

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 to pike HSPU 1:1 or DB strict press 1:1.

Post load for Deadlift. Post rounds and reps for the WOD. Ex: 395#, 5+1 Rx.

And coming tomorrow…

A. Front Squat: In 12 minutes work up to a heavy weight (85% 1RM Clean)
2 Front Squat (+ Clean from the ground)

B. For Time [25 minute time cap]:
400m Run
45 Double Unders**
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Front Squat (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Scale DUs: (DU+Singles) 20 reps, Speed Step 1:1, Singles 1:1

Post weight for complex and time to complete WOD.
Ex: 195#, 14:43 Rx+

FRI 01.16.15

By | News, WOD | No Comments

The Hero Within. How CrossFit lights a fire in us and extends to all aspect of our life. People join CrossFit for fitness and health benefits. Yet, in that pursuit people experience a holistic transformation that extends beyond the physical. Coach Glassman has described this as the “transference effect.”…Click here to read more: CrossFit Transference “The CrossFit Journal” by Chris Cavallerano

Ellen touch and go "TnG" for power snatch

Ellen touch and go “TnG” for power snatch

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

And coming Saturday…

Teams of 2 to 3: “Team Luke”
400m Run
15 Clean and Jerks (155/105)
400m Run
30 Toes to Bar
400m Run
45 Wallballs (20/14)
400m Run
45 Kettlebell Swings (24/16kg)
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunge Steps (155/105)
400m Run

All reps and distances are team totals. One person working at a time.

Score is time to complete WOD. Ex: 34:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 07.18.14

By | WOD | No Comments

Today’s schedule

6a: All Levels CrossFit- Casey
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. 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

And coming Saturday…

Partner WOD:
(All reps are per team)
30-20-10 Power Cleans (m = 95:135 / 65:95)
30-20-10 Box Jump-Overs (24/20”)
10m Tandem OH Walking Lunges (45/25)
2x 10m Tire flips
2x 10m Sled pull
2x 10m Partner Carry

FRI 10.11.13 Messing with Fran

By | WOD | No Comments

Messing with Fran : An argument for scaling

By Coach Raul
Crossfit was designed to apply “constantly varied, high intensity, functional movements,” across multiple domains. Its purpose is to develop general fitness, and one way of doing that is through short, high-intensity workouts. One way to ensure high intensity is to scale certain loads to a more manageable weight, allowing you to do more work in less time. I decided to test this theory by scaling Fran (today’s workout: 21-15-9 rep rounds of thrusters and pull ups) from the Rx (written, or prescribed) weight of 95-pound thrusters, down to a 65 pounds.
Here’s what I looked at:
Pullup distance (from bottom to chin over bar): 20in
Body weight (Force): 150 lbs
Squat distance (from bottom of squat to upright): 23 in
Barbell distance (from bottom of squat to full extension): 40 in
# of Total Reps = 45
Work = Force X Distance (ft.lbs)
POWER = [(# of Reps) X (Sum of the Work)] / time (sec)

Movement

Force

Distance

Work

Pullup 150lbs 20 in 250 ft. lbs
Thruster 150lbs 23 in 287 ft. lbs
Thruster 95 lbs 40 in 316 ft. lbs
Time: 304 sec POWER 126 ft.lbs/sec
Pullup 150lbs 20 in 250 ft. lbs
Thruster 150lbs 23 in 287 ft. lbs
Thruster 65lbs 40 in 216 ft. lbs
Time: 210 sec POWER 161 ft.lbs/sec

The results described in the chart define a comparison of power output for a 95-pound Fran at my old completion time of 5:04min (304 sec) and a 65lb Fran completed in 3:30min (210 sec). The results prove a reduction of the thruster load by almost 30% resulted in an increased power output (Higher intensity!).
My personal experience with completing Fran in 3 minutes and 30 seconds was one word : INTENSE!!!
The same workout I’d done several times completely changed once I moved into a shorter time domain. Had I not scaled down the weight, I wouldn’t be able to reach this intensity level or reap its benefits.
Today when you do Fran, consider scaling the thrusters and/or pull ups to complete it in a shorter time. It may totally change your workout!
photo 2Justin R rockin’ push ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD):

A. Single-leg step ups (to a knee-high box): 4 sets of 8 work-ups
B. “Fran”:
21-15-9 reps for time:
Thrusters 95/65
Pull ups

And coming tomorrow…TEAM WOD SATURDAY

In teams of 2-4 people, complete 3 rounds for time:
Run 400m (all team members together)
50 bear complex 95/65
60 toes to bar
Farmers carry – down and back in parking lot (each person) 2 pood/1.5 pood