6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat
B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
“Sprint to the End”
4 Rounds (3 minutes per round)
200m sprint
3 Clean & Jerk (m = 135/95, w = 95/65)
3 Bar facing burpees
As many as possible 50m shuttle sprints in remaining time.
Rest 3 minutes between rounds
Score total distance completed in shuttle sprints. Count every 10m interval. Ex: 840m.
Snatch practice: Forget the scoreboard and the clock and focus on technique.
Today’s schedule
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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups
B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.
Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Overhead Squat: In 15 minutes working up to a heavy single
B. Teams of 2. For Time Complete:
60 Chest-to-bar pullups
60 Cal row
15 Synchronized Overhead Squats (95/65)**
10 Synchronized Overhead Squats (115/80)
5 Synchronized Overhead Squats (135/95)
All reps are team totals. One partner working at a time for pullups and row. **For synchronized squats partners must be in the bottom of the squat at the same time and meet at hip extension at the top for the rep to count.
Post load for Overhead Squat and time for WOD. Ex: 215#, 12:40 Rx.
And coming tomorrow…
A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster
B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)
All reps team total. One partner working at a time and partners may share reps any way.
Post load for Complex and time for WOD: 185#, 15:20 Rx+.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Squat Snatch: In 15 minutes work up to a heavy single
B. For Time: [18 Minute Time Cap]
21 Power Snatches (95/65)
21 Burpees
21 Pullups
15 Overhead Squats (95/65)
15 Burpees
15 Pullups
9 Squat Snatches (95/65)
9 Burpees
9 Pullups
Post load for Snatch and time for WOD. Ex: 165#, 10:24 Rx.
And coming tomorrow…
A. Thruster: In 12 minutes work up to a heavy set of 2
B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
One partner working at a time
Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) 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- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance
Double Trouble Competition on Saturday. Sarah, Kelly, and Christine.
Quarterly Progress Checks
This week 8/18-8/23 is the quarterly progress checks where we retest from May 2014. There will be benchmark WODs and lifts every day. This Saturday, August 23rd will also be our CFM Gamenight at Ormsby’s (see whiteboard for details).
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. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/24 from 1-2pm with Coach Dyer OR on Saturday, 8/23 with Coach Mike from 12-1pm (Make up day Open Gym). During the week, you can make up a day or test your Baseline at Open Gym times 8am, 4pm, and 8pm. 2. Goal-Setting & reflection: At the beginning of class on Wed & Fri, we’ll take 5 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 this Wednesday evening, Aug 20th from 8-830pm 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. You could use a spreadsheet. Or Google Docs, or old school with a journal/composition notebook. We have journals available at the ProShop too! 4. Saturday afternoon will be Make-Up Day Open Gym 12-1pm.Coach Kelly will be doing a Team WOD on Saturday in each of the three classes, 9, 10 and 11am and after during Open GYm you’ll have the chance to make up a workout you missed earlier in the week.
Today’s schedule
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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups
B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 3 minutes L-sit hold on rings or parallettes.
Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.
And coming tomorrow…
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Cals Airdyne
Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32
“Watch me as I lift this weight.” All eyes on Dick and Matt at 6am.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)
B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows
Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.
And coming tomorrow…
A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd
B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar
Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.
6a: All Levels CrossFit- Lis
7a: All Levels CrossFit- Lis
8a: Open Gym- Lis
12n: All Levels CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy
Workout of the Day (WOD)
Nancy
5 Rounds:
15 Overhead Squats (95/65)
400m Run
And coming Saturday…
“Sprint to the End”
3 Rounds (3 minutes per round)
150m row
3 Bar facing burpees
3 Shoulder to overhead (135:85 / 95:65)**
As many as possible: 20 yard sprints in remaining time
Rest 1 minute
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day (WOD)
A. Overhead Squat: In 12 minutes work up to a heavy set of 3.
B. 12-9-6-3 Rep Rounds of:
Overhead Squat (95/65)
Toes to bar**
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)
**Scale Toes to rings (1:1) or AbMat Situps (2:1)
And coming tomorrow…
A. Weighted Pullups: 3 sets of 7. Sub strict or segmented pullup+negative.
B. Complete For Time:
OPEN: 200m Run
3 Rounds
15 Box Jumps (24/20”)
20 One-arm alternating kettlebell snatch (16/8kg)
15 Hand release pushups
200m Run
Amy coaches the Wed 12n & Fri 4, 5 & 6p classes. Name: Amy Rakestraw Age: Shame, shame. You never ask a lady her age How long coaching CrossFit: I started with CFM in March 2013…it’s almost my 1 year anniversary!!! Other coaching certifications: Russian Kettlebell (RKC/SFG), Certified personal trainer, Yoga, TRX Athletic background/achievements: I used to be a gymnast and dancer in my younger years (I would choreograph dances with the neighborhood kids on my back porch to Debbie Gibson), I was in color guard and a cheerleader in HS. And then I became a slug until I found BURPEES! “Day job”: This. Yes, it is awesome. And I love it. Favorite CrossFit movement: I love to deadlift. I’m not great at it, but I really want to be. Favorite workout or movement to coach: Double unders. I consider myself the double under whisperer. In my spare time I enjoy doing: I really like to run. Which is good because I also really like to sit on a patio with a good margarita and some chips and salsa! Apparently I get really good at riddles after a margarita. Or two. Favorite quote: I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being – Hafiz Advice to new CrossFitters: Form first! Own the movement and then add weight.
Coach Amy
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Kelly
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Overhead squat: build to a tough single in 12 minutes B. 30-20-10 for time:
Overhead squat- 50% of Bodyweight (mod as needed)
Ring dips
And coming tomorrow…
A. Deadlift: 5×3 workups B. 5 rounds for time:
15x burpees
50x double unders (sub 150 singles)
