Yoga

The Kettlebell Swing Why are certain movements so popular in CrossFit? Through analysis of the two kettlebell swings and two other CrossFit staples, the clean & jerk and the Thruster this should further elucidate our thinking in selecting exercises for regular inclusion in the CrossFit program …Click here to read more “The CrossFit Journal”

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- Justin
6p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 3 Rounds for Time
15 Deadlift (155/105)
30 Kettlebell Swings (20/12 kg)
45 Double Unders (Singles 3:1)

Post load for deadlift and time for WOD. Ex: 335#, 10:09 Rx.

And coming Saturday…

Partner WOD
20-18-16-14-12-10 Rep Rounds of
Power Clean (135/95)
Toes to bar
8 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 18:19 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 04.24.15 Read More »

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- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Burpees
12 Atomic Situps (35/25# plate)

Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.

And coming Saturday…

A. Turkish get ups ladder: 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 17, 26, 35, 44, 53, 70#

B. Partner Wod
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish getups (20/12kg)
200m Sprint

1 partner working at a time for Wallballs and TGU. All Rep counts are team totals. Both partners run 200m at same time.

Post time for WOD. Ex: 21:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Easter Sunday: classes cancelled

FRI 04.03.15 Read More »

Thruster Like Froning, And A Few Tips To Do Them More Efficiently.If there’s one exercise that’s synonymous with CrossFit, it’s probably the thruster. Heck, the term thruster was first coined by CrossFit. Ask Games champ Rich Froning what he thinks the best exercise is and he’ll say it’s the thruster…Click here to read more: WHAT’S IN A THRUSTER? “Box Life Magazine”

Today’s schedule

6a: All Levels CrossFit- Tom
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. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds For Time
6 Kettlebell Dead Clean (24’s/16’s kg)
8 Box Jumps (24”/20”)
10 Pushups
20 Lateral Hops (parallette bar)

Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 Rx.

And coming Saturday…

Open 15.5:
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65) (Scaled 65/45)

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.27.15 Read More »

Double Unders and Burpees still to come in 2015 Open.

Today’s schedule

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

Workout of the Day (WOD)

A. Strict Muscle Ups: In 15 minutes work on strict muscle up transitions

B. 3 Rounds For Time
5 Muscle Ups
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx

And coming Saturday…

Open 15.2:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.06.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday…

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner “Wittman”
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners must alternate each movement and may complete full rounds an alternate or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 02.20.15 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Deadlift: 5 rep max.

B. 3 Rounds
20 Calorie Row
10 Deadlifts (225/155)
20 Wallballs (20/14)

Post load for deadlift and time for WOD. Ex: 375#, 9:12 Rx.

And coming Saturday…

Partner WOD: 20 Minute AMRAP
20 Thrusters (100/70)
20 Box Jumps (20”)
20 Kettlebell Swings (m = 32/24, w =24/16kg)
20 Pullups (C2B Rx+)

All reps are team totals. Partners may partition the reps any way. One partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 Rx+

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 02.13.15 Read More »

Tight hips? Saturday Yoga to help. Reclining bound angle pose (butterfly stretch).

Today’s schedule

Workout of the Day (WOD)

A. Push Jerk: 5-4-3-2-1. Working up to a heavy single.

B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)

Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.

And coming Saturday…

Partner WOD
6 Rounds For Time:
60 Double Unders
30 Calorie Row
15 Medball Front Squats (20/14)

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score time to complete the WOD. Ex: 21:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 02.06.15 Read More »

Emilio cheering on Tech during Thursday Partner WOD.

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- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. For Time [18 minute time cap]:
OPEN: 100 Double Unders (2:1 Singles)
21-15-9
Kettlebell Swings (32/24kg)
Burpees
CLOSE: 100 Double Unders

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

And coming Saturday…

Partner WOD: “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Push Jerk
20 Pullups

Weight: Rx = 95/65, Rx+ = 115/85. Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Saturday YOGA

Time: 12p Yoga Instructor Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 09.26.14 Read More »

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
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Push Press: 5 sets of 5. 1 set every 3 minutes on the minute (E3MOM) working up to a heavy set of 5.

B. Every minute on the minute (EMOM) for 14 minutes:
ODD:
Guys: 9 pushups + Max Cal Row
Gals: 6 pushups + Max Cal Row
EVEN: Rest

Post load for Push Press and total Cal from Row Ex: 195#, 92.

And coming tomorrow…

A. 6 Rounds For Time:
200m Run
7 Deadlift (m = 205:255 / w = 135:170)
Rest 1 minute b/t rounds

B. Cash Out:
100 Double Unders or 300 Singles
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit ring support hold

Post time to complete WOD. Ex: 17:30 Rx.

MON 09.15.14 Read More »

Liz finishing off a squat clean thruster aka "Cluster" — Liz finishing off a squat clean thruster aka “Cluster”

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
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. Back Squat: 4 sets of 3 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds
15 Medball Front Squats (20/14)
10 Pushups
5 Medball Power Slams (20/14)

Post load and max reps for Squat and time to compete WOD. Ex: 375#, 5:48 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

MON 09.08.14 Read More »