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. Back Squat: 3 sets of 5. Worksets. Max reps final set.
B. For Time:
100 AbMat Situps
Every minute on the minute 5 Burpees*
*Start 1st set of burpees after the first minute
Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx
6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD):
A. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Deadlift: In 20 minutes working up to a 2 rep max.
B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 60 Double Unders
Post load for deadlift and number of doubles completed each round. Ex: 415#, 270#, 60 Rx.
And coming tomorrow…
A. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold
6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD): Bring-A-Friend Day!
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.
B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 – 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – Max Calorie Row
Station 3 – 25 Abmat Situps
Athletes start at different stations. Rotating on the minute, score is total calories on the rower.
Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Ellen
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Goat: In 10 minutes select 2 goats and set up for the WOD.
B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.
Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 30 double unders beaded ropex
And coming tomorrow…Bring-A-Friend Day!!
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.
B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 – 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – Max Calorie Row
Station 3 – 25 Abmat Situps
Athletes start at different stations. Rotating on the minute, score is total calories on the rower.
Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.
Tips for New Crossfitters. And Reflection For Experienced Members. Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well…Click here to read more: 12 Tips for New CrossFitters “Box Life Magazine”
Setting goals and crushing them. Amanda doing work on strict press.
Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5 Rep Max.
B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups
Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.
And coming tomorrow…
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.
Next week 12/8-12/14 is the quarterly progress checks where we retest from August, May, and Feb of 2014. There will be benchmark WODs and lifts every day.
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/7 or 12/14 from 11am-12pm OR any Open Gym during the week. 2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Wednesday evening, Dec 10th from 8-8:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. 3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
December Save the Dates
CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order. 4th Quarterly Progress Checks:Starting Week of 12/8 Bring-A-Friend Day: Thursday 12/18 All Classes CFM Holiday Party Friday 12/19 7-10pm. Details TBA.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees
The first 2 minutes each athlete will work for 40 seconds;rest 20 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.
Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12.
And coming tomorrow…
A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps
B. 4 Rounds
10 Jerk (95/65)
10 Kettlebell Swings (32/24kg)
100m Run
Rest 1 minute between rounds
Post load for back squat and time for WOD. Ex. 290#, 12:10.
Coach Kelly on a partner WOD with pullups & planks
December Save the Dates
CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order. 4th Quarterly Progress Checks:Starting Week of 12/8 Bring-A-Friend Day: Thursday 12/18 All Classes CFM Holiday Party Friday 12/19 7-10pm. Details TBA.
Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
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. Squat Clean: In 15 minutes work up to a heavy single.
B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 100/135, w = 70/95)
2nd Minute: 2 Squat Clean (m = 100/135, w = 70/95)
3rd Minute: 3 Squat Clean (m = 100/135, w = 70/95)
and so on…
Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.
Post max load for squat clean and rounds and reps completed for WOD. Ex: 275#, 11+8 Rx+.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees
The first 2 minutes each athlete will work for 40 seconds;rest 20 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.
Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12.
New T-shirts are coming in December. Click here to Pre-Order this weekend for 10% discount.
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 & 8p cancelled
Workout of the Day (WOD)
A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single
B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute
Post load for each lift and total Double Unders for EMOM. Ex: 225#, 205#, 275#, 184 Rx.
Thanksgiving Weekend Schedule
Click here to reserve your classes in advance.
Wed: Regular Schedule, 7, 8pm evening classes cancelled
Thur: Thanksgiving!! Gym Closed
Fri: 7am Class, 8am Open gym, 12, 4, 5, 6pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.
And coming Friday…
A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.
B. 15-12-9 Rep Rounds for Time:
Toes to Bar
Burpees Over Erg
300 Meter Row after Each Round
Post load for Press and time for WOD. Ex: 2145#, 9:49 Rx.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes practice rope climbs.
B. Rotate Every Minute
3 Rounds: 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climb
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower
Post total reps. Ex: 281 Rx
And coming tomorrow…
A. Clean & Jerk: In 20 minutes work up to a 1 rep max.
B. “Grace” Gets Personal
30 Clean & Jerk (65% of 1 RM)
Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)
