Michael Aaron

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*

*Cindy is 5 pullups, 10 pushups, 15 air squats.

L2 Performance
300m Run
3 Rounds of Cindy*

L1 Fitness
200m Run
2 Rounds of Cindy*

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. 5 Rounds For Time [30 Minute Time Cap]:
500m Row
200m KB Farmers Carry (m = 20/24/32’s w = 12/16/24’s)
50m DB Overhead Carry (R) (m = 25/35/50, w = 15/20/35)
50m DB Overhead Carry (L) (m = 25/35/50, w = 15/20/35)

Post load and reps for pullups and time to complete WOD.
Ex: 45#, 7 reps, 26:15 L3.

TUES 11.21.17 Read More »

Ellen leading the pack on a kettlebell front rack carry

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
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: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Bulletproof Shoulders Activation
1. Side Plank Rev-Fly 10x/side
2. Mod Pushup Y-hold (2 sec hold) 8x/side (alt) “Palm facing down”
3. Scapular Pushups 10x
4. T’s with 5# plates 10 reps (2 sec hold) “Thumbs up”
5. W’s with 5# plates 10 reps (2 sec hold) “Pinkies up”
6. Side Ext Rot. w/ 5# plate 10x/side (2 sec hold at top)

B. Snatch:
1 set of 3 @ 70%
1 set of 2 @ 75%
5 sets of 1 (80% 1RM). All sets at the same weight.

Post load for snatch. Ex: 170#

And coming tomorrow…

A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*

*Cindy is 5 pullups, 10 pushups, 15 air squats.

L2 Performance
300m Run
3 Rounds of Cindy*

L1 Fitness
200m Run
2 Rounds of Cindy*

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.

MON 11.20.17 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.

B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch

Post load for back squat. Ex: 375#

And coming Saturday…

“Cindy Crushed”
Partner WOD: 20 Minute AMRAP
2 Rounds of Cindy*
15 Sledgehammer
40m Sled Push (100/50)**

All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps anyway. *Cindy is 5 pullups, 10 pushups, 15 air squats. **The sled push may be solo or partnered.

Post rounds and reps completed. Ex: 5+69 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal

FRI 11.17.17 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Situps
40 Calorie Row, 40 Slamballs (20/15)
50 Calorie Row, 50 Kettlebell Swings (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

And coming tomorrow…

A. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.

B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch

Post load for back squat. Ex: 375#

THUR 11.16.17 Bring-A-Friend Day!! Read More »

Christina demonstrating an incline pushup

Today’s schedule

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

Workout of the Day (WOD)

“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.

L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.

L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds

And coming tomorrow… Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

WED 11.15.17 Read More »

Ryan hollow position hold on the pullup bar

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)

Post time to complete the WOD. Ex: 13:40 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

And coming tomorrow…

“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.

L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.

L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds

TUES 11.14.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
300m Run + Burpee Pullups
300m Run + Burpee Pullups
200m Run + Burpee Pullups
200m Run + Burpee Pullups

Rx+ = 400m-400m-300m-300m

Post load for clean and press and total reps of burpee pullups. Ex: 305#, 158#, 42 Rx+.

And coming tomorrow…

A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)

Post time to complete the WOD. Ex: 13:40 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

MON 11.13.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 13 Minute AMRAP
200m Run
8 Deadlifts (m = 115/185/245, w = 85/125/165)
40 Double-unders*
3 Rope Climbs**

*Scale DUs to DU+Singles 20 reps/rd, Speed Step 1:1, Singles 1:1

**All athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for deadlift and rounds and reps for AMRAP. 200m = 1 rep. Ex: 365#, 3 + 42 L3

And coming Saturday…

“AV HERO WOD”

25 Minute AMRAP
3-6-9-12-15-18-21-… ascending by 3 reps each round
THRUSTERS (m = 45/75/95, w = 35/55/65)
PULL-UPS**
OVER THE BAR BURPEES

**Scale the pullups to kipping singles 1-2-3-4-… ascending by 1 rep each round, or to barbell pullups 1:1, or ring rows 1:1.

Score is total reps completed. Ex: 298 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 11.09.17 “AV Hero WOD” on Saturday! Read More »

#tbt Brandon and Coach Mike samson stretch

Today’s schedule

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

Workout of the Day (WOD)

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Neighborhood Walk” [22 Minute Time Cap]

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
AbMat Situps
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
AbMat Situps
Mountain Climbers (R+L=1)

Complete the 100m carry before the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 18:38 Rx.

And coming tomorrow…

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 13 Minute AMRAP
200m Run
8 Deadlifts (m = 115/185/245, w = 85/125/165)
40 Double-unders*
3 Rope Climbs**

*Scale DUs to DU+Singles 20 reps/rd, Speed Step 1:1, Singles 1:1

**All athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for deadlift and rounds and reps for AMRAP. 200m = 1 rep. Ex: 365#, 3 + 42 L3

THUR 11.09.17 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 5 Rounds For Time [18 Minute Time Cap]:
10 Clean and Jerk (55% of 1 RM)
2 Rope Climbs**

**All athletes must wear long socks or pants to protect shins when climbing the rope.

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

Post weight and time for WOD. Ex: 155# 15:50 Rx