Posts Tagged by thruster
|February 22, 2015||Posted by Michael Aaron under WOD|
Pat and Bennent overhead squat sync 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- Michael 5p: All Levels CrossFit- Michael 6p: All Levels CrossFit- Michael 7p: All Levels CrossFit- Michael 8p: Open Gym- Michael Workout of the Day (WOD)A. Barbell Complex: In 15 minutes workup to a heavy set of: 1 Power Clean 1 Thruster 1 Push Jerk B. “Master’s Triple Take” Complete as many rounds & reps as possible in 3 minutes: 10 Thrusters (95/65) 10 Pullups 30 seconds rest Complete as many rounds & reps as possible in 3 minutes: 10 Power Cleans (95/65) 10 Burpees 30 seconds rest Complete as many rounds & reps as possible in 3 minutes: 10 Jerks (95/65) 10 Box Jumps (20”) Post load for complex and 3 scores- total reps for each of the three mini-WODs Ex: 205#, 65, 56, 54 Rx And coming tomorrow… A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max) B. 24-18-12-6 Rep Rounds For Time: Front Squats (m = 105/145, w = 70/100) Toes to bar Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+
|February 2, 2015||Posted by Michael Aaron under Partner WOD, WOD||
Power Snatches for 6pm’ers on a Friday 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- Richard 6p: All Levels CrossFit- Richard 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)A. Barbell Complex: In 15 minutes work up to a heavy complex of: 1 Snatch 1 Clean & Jerk 1 Thruster B. Teams of 2. For Time [20 minute time cap]: 40 Burpee Box Jump (20”) 30 Snatches (m = 120/155, w = 85/105) 40 Burpee Box Jump (20”) 30 Clean and Jerks (m = 120/155, w = 85/105) 40 Burpee Box Jump (20”) 30 Thrusters (m = 120/155, w = 85/105) All reps team total. One partner working at a time and partners may share reps any way. Post load for Complex and time for WOD: 185#, 15:20 Rx+. And coming tomorrow… 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+.
|January 25, 2015||Posted by Michael Aaron under WOD||
Dexter on thrusters Today’s schedule 6a: All Levels CrossFit- Casey 7a: All Levels CrossFit- Casey 8a: Open Gym- Casey 12n: All Levels CrossFit- Michael 4p: Open Gym- Michael 5p: All Levels CrossFit- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Michael 8p: Open Gym- Michael Workout of the Day (WOD)A. Front Squat: In 12 minutes working up to a heavy set of 3. B. 21-15-9 Rep Rounds [15 minute time cap]: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14) Post load for Front Squat and time for WOD. Ex: 245#, 8:40 Rx. And coming tomorrow… A. Power Clean: 2-2-2-2-2 Working up to a heavy double touch and go. B. Teams of 2, 20 Minute AMRAP: 30 Lateral Barbell Burpees 30 Chest to Bar Pull-Ups 30 Power Cleans Power Clean weight increases each round. Round 1 – 135/95 Round 2 – 155/105 Round 3 – 185/135 Round 4 – 205/145 Round 5 – AMRAP at 225/155 Post load for Clean and total reps from WOD: 250#, 312 Rx.
|January 12, 2015||Posted by Michael Aaron under News, WOD||
Why do people stick with CrossFit longer than other fitness programs? Here, long-term CrossFit athletes pass along the lessons they’ve learned and explain how CrossFit has changed for them over the years… Click here to read more: CrossFit Longevity “The CrossFit Journal” by Hilary Achauer Coach Kelly. What movement is she demo-ing? Today’s schedule 6a: All Levels CrossFit- Jason 7a: All Levels CrossFit- Jason 8a: Open Gym- Jason 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. Thruster: In 15 minutes work up to a heavy single B. 3 Rounds 25 Thrusters (95/65) 25 Toes to Bar Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx. And coming tomorrow… A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5. B. “Ghost” 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Try for as many reps as possible of EACH exercise, not just total score. Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments. Ex: 35#, 126 / 95 / 380 Rx
|October 19, 2014||Posted by Michael Aaron under WOD||
Coach Kelly front squat class demo 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- Ben 6p: All Levels CrossFit- Ben 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class. Workout of the Day (WOD)A. Thruster: In 15 minutes work up to a 3 rep max thruster. B. 20-15-10-5 Rep Rounds Chest to Bar Pullups Thrusters (95/65) Post load for Thruster and time for WOD. Ex: 185#, 11:14 Rx And coming tomorrow… A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set. B. “Annie” 50-40-30-20-10 Double Unders AbMat Situps Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx
|March 24, 2014||Posted by Michael Aaron under WOD||
Today’s schedule 6a: All Levels CrossFit- Casey 7a: All Levels CrossFit- Michael 8a: Open Gym- Michael 12n: All Levels CrossFit- Kelly 1:45p: College CrossFit- Kelly 4p: Open Gym- Michael 5p: All Levels CrossFit- Michael 6p: All Levels CrossFit- Kelly 7p: All Levels CrossFit- Kelly 8p: Open Gym- Kelly Workout of the Day (WOD)A. Thruster: Every 4 minutes for 5 rounds of 4 reps Thruster. Work up to a heavy set of 4. B. As many rounds as possible in 10 minutes (AMRAP): 6 Front Squat (115/85) 8 Pullups** 10 Shoulder to Overhead (115/85) **Scale with 16 Modified Ring Rows (2:1) Post max load for thrusters and total rounds and repetitions for 10 minute AMRAP And coming tomorrow… A. Strict Pullups: Every minute on the minute for 7 minutes: 15 seconds max rep strict pullups* (may break up into multiple sets) 45 seconds rest *No Bands. Sub segmented pullup + negative (3 seconds) B. Complete 2 Rounds of: In 8 minutes OPEN: 400m run As many repetitions as possible (AMRAP) in remaining time 8 Sumo-deadlift high pulls (24/16kg) 12 Situps Rest 2 minutes. Post total pullups from 7 intervals and 2 separate AMRAP total reps (ex: 34, 108-86 Rx)
|January 9, 2014||Posted by LisSaunders under Uncategorized||
Those poor plates…We have an epidemic lately of 10# & 15# plates splitting in half, so we’re kicking off the new SAVE THE BUMPERS awareness campaign, immediately. I KNOW taking weight overhead gets heavy. But from now on, no matter how fatigued you are, when your barbell is loaded with only 10# or 15# bumper plates, please escort it back to the ground. Do not drop it from overhead and leave that poor bumper plate to fend for itself against the mean ole hard floor. Then your coach has to take the pieces of that poor plate and put them in Lis’s office. And then Lis comes in and stumbles over it, almost breaking her neck, only to realize yet another of her beloved bumper plates has gone to an early grave. Bless their little bumper hearts. Congrats to Marvin who got his muscle up Wednesday night after a mere five minutes of prep with Coach Raul. Get it! Today’s schedule6a: All Levels CrossFit- Dyer 7a: All Levels CrossFit- Dyer 8a: Open Gym- Lis 12n: All Levels CrossFit- Lis 4p: All Levels CrossFit- Jim 5p: All Levels CrossFit- Jim 6p: All Levels CrossFit- Jim Workout of the Day (WOD)13.1: Do as much of the following as possible in 17 minutes- Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 snatches 75/45# 30 Burpees 30 snatches 135/75 20 Burpees 30 snatches 165/100 10 burpees As many snatches as possible at 210/120 And coming tomorrow… A. Skill work: 10 minutes of practice on PISTOLS (one-legged squats) B. Partner workout: 3000m Row* (partners switch every 500m) *Non-rowing partner does as many rounds & reps as possible while partner rows: 10 Pull Ups 15 Ab Mat Sit-Ups 20 Thrusters (95/65) ***For score, take total time to row the 3000m, then subtract :45 per round of AMRAP completed (subtract :01 per rep).
|November 14, 2013||Posted by LisSaunders under WOD||
Recovery timeby Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy? We’re so attached to our devices: we tune out the world as we run/shop/sleep with music… we’re constantly burying our faces in Facebook/email/Candy Crush… we check our iPad/iPhone/smart device the minute there is silence surrounding us. But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains. I tell our students all the time: PAIN IS NOT NORMAL! It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!! Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break. There is such a thing as overtraining. And here’s the thing: You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise. But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time? Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks? Train hard but train smart; you want to live a full and active life for a long time. So the next time you find yourself in silence, take a moment. Tune in. And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable. Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue. DO IT! Wes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago. Today’s schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: Open Gym- Tirzah 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. Goat work: Ten minutes to work on a skill of your choice B. “Jackie”: For time – 1000m row 50 thrusters 45/35# 30 pull ups And coming tomorrow…Partner WOD: Fight Gone Bad Bodyweight In teams of 2, complete 3 rounds each: Partner A: 1-min max reps while Partner B rests, then Partner B: 1-min max reps while Partner A rests. Then go on to next movement, rotating until both partners have done three rounds max reps of all movements 1-min max push ups 1-min max sit ups 1-min max air squats 1-min max calories rowed
|September 9, 2013||Posted by LisSaunders under "The Chief" CrossFit, CFMakeover, Local Foods Month, WOD|
Introducing the Fall 2013 challenge…It’s time for your CFMakeover! THIS OCTOBER – Nutrition… Fitness… Recovery. Upgrade your life in one month! Challenge includes:Kickoff meetingNutrition workshopT-shirtFacebook accountability groupBefore & After – pics, measurements, body comp testing & 4 WOD testsHalloween Awards partyMark your calendars:Prelims testing – Oct 1, 2 & 3*Finals testing – Oct 29, 30 & 31*Awards & Halloween party – October 31*Alternate testing dates can be arranged. YOU CHOOSE your primary goal – GET LEAN (lose fat) or GET SWOLE (gain muscle) – and compete for cash & prizes. Cash & prizes awarded to overall winners & challengers who improve most in four different categories: Most improved body comp (fat loss)Most improved body comp (muscle gain)Most improved WODsMost improved friends & family challenger Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW! Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally! Today’s Schedule6a: All Levels CrossFit- Beka 7a: All Levels CrossFit- Beka 8a: All Levels – Beka 12n: All Levels CrossFit- Beka 5p: All Levels CrossFit- Lis 6p: All Levels CrossFit- Lis 7p: All Levels CrossFit- Lis 8p: Advanced CrossFit- Lis Workout of the Day (WOD)A. Power clean: 3×3 B. “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. And coming tomorrow…A. Back squat: 4×4 workups (add 5# to last BS workout) B. 15, 10, 5 reps for time: Thruster 95/65 Box Jumps 24/20 Pull Up
|July 6, 2012||Posted by LisSaunders under Uncategorized|
Wayne powers through the row during Fight Gone Bad. Athlete Profile – Wayne MorrissetteHometown:Montgomery, Alabama Age: 38 (39 on August 15. Another Leo…Hey Uran!) Occupation: Global Supply Chain Learning Project Manager When did you first start CrossFitting?: I am entering week 4 Favorite WOD: I can’t remember the name but the one with the sprints where you pulled people with the big rubber band thingy (Editor’s note: Wayne is referring to RESISTED RUNNING… coming up again next week!) Least Favorite WOD: anything with pull ups and burpees Three words to describe you: introverted, funny, meteorologist Tell us about your sports & fitness background: Have “worked out” off and on for years, have played softball in various city leagues since ’98 and have also played on local soccer and flag football teams. Weekend warrior extraordinaire. How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My first introduction to CrossFit was the Baseline workout. Sounded pretty harmless and it was a “baseline” so it couldn’t be SO bad, right? Going from exercise to exercise without stopping, and starting out the gates way too hard made the last part of the workout very challenging. I felt like I was going to die and it took me about an hour to finally cool off and catch my breath. It wasn’t cute but right then I knew that CrossFit would be more than just “working out” or “going to the gym” and that this was going to be a heckuva journey. What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? After 3 weeks, I’ve already noticed my work pants getting noticeably looser. I’ve also noticed that I’m able to recover and catch my breath a lot faster after workouts and I’m able to get through the warm up (bear crawls and inchworms sucked balls at first) with a lot more energy to spare now. For me, that’s progress. What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I tend to live life in my comfort zone. CrossFit has shown me that I have a lot more in me than I give myself credit for, and that I can experience a lot more success and fulfillment in the things I do when I’m willing to push past where things are comfortable. There’s a whole new world out there. Please share with us any favorite CrossFit / CFM moments: I haven’t done many of the “extra curricular activities because of other things I have going on, but in the time I have spent in the box, I’m incredibly inspired watching the more “Elite” and experienced Crossfitters bang through their WODs. These guys have also been very encouraging and helpful to me and that means a lot to me just starting out. Any advice for people just getting started? Just go and get into it. Listen to what people say and ignore the voice that says “Are you crazy? You can’t do that?” Before you know the workout is over and you’ve accomplished more in an hour than you ever did with the 3 sets of 10-12 for 1 hour plus What are your hobbies, interests and/or talents outside of CrossFit? Softball, soccer, extreme weather, storm chasing, weather forecasting, people watching, politics, sports spectating, theater, symphony, joke cracking What did you eat today? So far just 4 eggs and sauteed spinach cooked in coconut oil, raw pecans a litte later Do you follow the paleo or primal lifestyle? What is your nutrition philosophy? Since a couple of weeks before starting Crossfit I’m about 60-70% Paleo (higher during the week, lower on weekends). Try to stay away from processed fake crap and try to stick with eating stuff that burns clean and doesn’t leave a nasty residue. Hooverball is Sunday at 10!Join us Sundays at 10 am for Hooverball in the park (meet in the Piedmont Park Active Oval, nearest the Botanical Gardens/14th St gate). It’s lots of fun. Don’t forget to bring water, sunscreen and a towel. And maybe, just maybe, we’ll do a short pre-Hooverball warm up WOD. CrossFit Endurance and POSE Running workshop-Do you want to improve your running technique and race times? -Are you clueless on how to work CrossFit Endurance workouts into your exercise routine? -Or do you just hate running and wish to improve your form to make it less painful and more enjoyable? Join James Taylor, CrossFit Endurance-certified trainer and former Georgia Tech cross country and track & field athlete, for a 90-minute workshop to learn how to improve your technique, become a more efficient runner, and learn how to train for your next race. Workshop includes: -Pre- and post- workshop video evaluation of running technique, discussion of individual technical issues and identification of long-term solutions -Discussion of general technical principles and methods to prevent common injuries -Practical drills to improve running technique -Detailed, sample programming ideas for various training goals -Q&A Price: $25 When: Thursday, 7/19, 7-8:30 pm Register online or in the gym. Workout of the Day1. Back Squat – 3 sets of 3 reps at 30X0 tempo (30X0 means 3 seconds down, no rest at bottom, EXPLODE up, no rest at top) 2. Three-minute Fran: 21-15-9 Thrusters Pull Ups Select thruster weight and pull up modifications accordingly to finish all reps AS CLOSE TO THREE MINUTES AS POSSIBLE. To do this workout “Rx” you must finish all reps between 2:50 and 3:10. 3. Cash-out: 3 attempts – max hang from pull up bar