Gracie finishing her swim from Alcatraz across San Francisco Bay. Testing her fitness in the open waters. Great job!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- 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
Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 75/95, w = 55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (Rx+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 Rx+
Strength Training continues tonight Mon/Wed at 8pm for a 8 week cycle.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. For 10 minutes every minute on the minute (EMOM): Complete 1 complex.
1 Power Clean
1 Hang Clean
B. Rep Rounds: 21-15-9
Squat Clean (95/65)
Hand Release Pushups
Post load for complex and time for rep rounds. Ex: 205# 8:10 Rx.
And coming tomorrow…
A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (24/16kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx
Sign up to participate in the WOD this Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.
Workout To Remember
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold
B. 3 Rounds For Time [18 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 AbMat Situps w/ Medball (20/14)
(10/8) Cal Row
8 Kettlebell Swings (24/16kg)
6 GHD Situps
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (24/16)
4 Tire Flips
250m Sprint
Rest 1 minute between rounds
Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 8:51 Rx.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. For more details and to register click here.
Today’s schedule
6a: All Levels CrossFit- Michael
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!
Workout of the Day (WOD)
A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (75% of 1 RM)
B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”
One barbell, one box per team. Each partner completes 8 rounds. Reps are per person. 1 partner starts on C&J and the other on the box. Both partners may be working at the same time.
Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.
And coming tomorrow…
A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)
6a: All Levels CrossFit- Michael
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!
Learn how the Marc Pro works
MARC PRO Demo
Tuesday 7/14 from 5-7pm and again on Tuesday 7/21 from 6:30-8am we will have David Melendez from Marc Pro giving free muscle recovery and activation sessions (10-30 minutes). There will be 3 stations set up and everyone is encouraged to try out a session either before class on the warmup setting or after the WOD for a recovery session.
What is the Marc Pro? The Marc Pro is intended for muscle conditioning by stimulating muscle in order to improve or facilitate muscle performance. Marc Pro is specifically designed to accelerate this recovery process. The Marc Pro muscle conditioning device creates unique, strong, but completely non-fatiguing muscle contractions that set off a cascading series of physiologic events. We call this a Muscle Activated Recovery Cascade, or “MARC®” for short.
The process begins with the activation of Nitric Oxide (NO), which dilates blood vessels and leads to increased flow delivering more oxygenated blood and nutrients to the area. The lymphatic and venous systems also require and benefit from localized muscle activity. Because of this, using the Marc Pro after physical activity helps move the related waste and deoxygenated blood away from the fatigued area(s). This exchange of nourishment and waste, without stress or fatigue, accelerates the recovery of the muscle.
A. 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)
B. Teams of 2:
5 Rounds for Time [12 minute Time Cap]
10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)
Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time on snatch and jumps. Time is finished when both partners have finished 5 rounds.
Post load for Snatch. Post time to finish WOD. If time capped post total reps (20 reps per round). Ex: 165, 6:55 Rx+
And coming tomorrow…
A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.
B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees
Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx
6a: All Levels CrossFit- Michael
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- Veronica Lewinger
Sign up for yoga this week and next to reserve your spot.Click here!
Workout of the Day (WOD)
A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold
B. 3 Rounds for time [14 minute time cap]
20 Toes to bar
20 Wallballs (20/14)
20 Cal Row
Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (60 reps per round). Ex: 203, 227, 7:21.
And coming tomorrow…
A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.
B. Rep Rounds for time: [16 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Barbell Lateral Hops**
**Lateral Hops (L+R=1 rep)
Post load and max reps for shoulder press. Post time to complete rep rounds. Ex: 155# 8 reps, 8:14 Rx.
Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes. Friday 7/3: Closed for Observance of Independence Day. Saturday 7/4: 10am class only. Captain America WOD. Sunday 7/5:10am class, 11am open gym.
Zach getting work done on the tire
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.
B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only
[20 minute time cap]. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift male teams 315, mixed teams 275, and female teams 225.
Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, team of 2: 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx
And coming Saturday…4th of July!!
Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side)
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.
Squatting From the Bottom Up. Squatting is life! You have to do it to get in and out of a car, even get off the toilet! Assessing overhead squats makes sure you have enough components of mobility and stabilization that work together to be successful. Here we go through a step by step approach of activating the right pillar system to train the correct movement pattern for squatting…Click here to read more: Dynamic Functional Mobility Series – Squatting From The Bottom Up (SBUp) “Repair+Recovery Workshop” by Lauren Polivka, DPT
Jonathan getting down to the bottom of an overhead squat
Summer Yoga Series at CrossFit Midtown
We have our 3rd guest Yoga Instructor this Saturday 6/27 at 12 PM as we continue our summer yoga series at CrossFit Midtown. For Annie Harbison yoga is a chance to discover, a time to receive, and a place to heal. It brings her to a state of wholeness and balance when She’s had a wreck of a day, and it allows her to express pure joy when everything is aligning just right in a stretch or pose. In Teaching, she’d liked for Yoga to remind us to stop controlling and to start letting go and immerse ourselves in the flow of things.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)
Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx
B. Medball Bocce Ball!
And coming Saturday…
“D.C. al Fine”
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/45) + 20m Run. Fine.
1 Minute Rest
D.C. al Fine…
PART 2
Go back to the beginning and complete the Chipper to the end [12 minute time cap]
**Scaled:
Box Jumps (20/16″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)
Saturday Schedule
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: **Special Yoga for Crossfit**- Annie Harbison
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Power Lifting- Lis
Workout of the Day (WOD)
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+
And coming tomorrow…
A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest
B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)
B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)
Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx
And coming tomorrow… Bring-A-Friend Day!!
A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.
