6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
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. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.
B. 10 minute AMRAP
11 Kettlebell Swings (m = 24/32, w = 16/24kg)
9 Box Jumps (m = 24/30”, w = 20/24”)
Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 8+8 Rx.
And coming tomorrow…
A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Pullups (Rx+ = C2B)
Double Unders
Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 52 / 65 / 189 ) Rx
Saturday 4/2:Open House & Completion of the Open BBQ at CFM 1:30-3:30pm.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (275/185)
9 Wall ball shots 10ft target (20/14)
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: 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
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 7 minutes as many rounds as possible:
40 Double Unders
21 Kettlebell Swings (m = 24/32kg, w= 16/24kg)
12 Toes To Bar
Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 4+20 Rx+.
And coming tomorrow…
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2.
Upcoming CFM Events
Friday 3/25:CFM Friday Night Lights (FNL) “The Conclusion with 16.5 and 16.5a. Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friend’s spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM after morning classes 1:30-3:30pm.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5 rep max
B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups
Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.
And coming tomorrow…
A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.
B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)
Post load for complex and time for WOD. Ex: 275#, 9:10 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- 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- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on the final set.
B. 3 Rounds [15 Minute Time Cap]:
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (24/16kg)
Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx.
And coming tomorrow…
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.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
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. Power Clean: 3 sets of 3. Worksets.
B. For Time: [18 Minute Time Cap]
Open: 1k Row
3 Rounds
12 Power Clean (135/95)
9 Chest-to-bar Pullups
6 Kettlebell Swings (32/24kg)
Post load for Power Clean and time for WOD. Ex: 205#, 9:48 Rx.
And coming tomorrow…
A. Thruster: In 15 minutes work up to a heavy single
B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (95/65)
25 Toes to Bar
Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx.
Tomorrow, we start 2016! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.
What goals and benchmarks have you set for 2016? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.
If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.
Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.
As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
12n: All Levels CrossFit- Tom
Holiday Class Schedule
Thursday: Evening classes cancelled for New Year’s Eve
Friday: Gym Closed for New Year’s Day
Saturday: Resume regular schedule
Workout of the Day (WOD)
A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.
Holiday Travel Workout 9
5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute
Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.
Post distance and total situps. Ex: 1760m, 102 Rx.
And coming tomorrow… Holiday Travel Workout 10
Gym Closed: Happy New Year!!
For Time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees
**Scale pushups to incline on chair, bed, or stairs.
Next week 12/7-12/13 is the quarterly progress checks where we retest from August, May, and Feb of 2015. There will be benchmark WODs or lifts each day.
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/6 or 12/13 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 Tuesday evening, Dec 8th from 7:15-7:45pm 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
4th Quarterly Progress Checks:Starting Week of 12/7 CFM Holiday Party Friday 12/11 7-10pm CFM Star Wars VII Premiere Thursday 12/17 9:30pm Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD)
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 [16 Minute Time Cap]
10 Jerk (m = 75/100/120, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds
Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.
And coming tomorrow…
A. Power Snatch: In 15 minutes work up to a heavy single
B. 12-9-6 Rep Rounds for Time: [12 Minute Time Cap]
Power Snatch (m = 75/105/135 w = 55/75/95)
Ring Dips
Burpees over bar
Post load for Snatch and time for WOD. Ex 190#, 7:50 L3.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Kipping Pullups:
In 10 minutes practice kipping progressions.
Then perform 1 set of max reps pullups.
B. 4 Rounds [20 Minute Time Cap]
21 Box Jumps (24″/20″)
18 Wallball Shots (20/14) to 10ft
15 Kettlebell Swings (24/16kg)
12 Burpees
Post pullups and time to complete the WOD. Ex: 34, 13:40 Rx.
And coming tomorrow…
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 = 75/100/135, w = 55/70/95)
2nd Minute: 2 Squat Clean (m = 75/100/135, w = 55/70/95)
3rd Minute: 3 Squat Clean (m = 75/100/135, w = 55/70/95)
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 total reps completed for WOD. Ex: 275#, 80 L3.