Wednesday 8-1-2012

Strength

In 15 minutes work up to a Heavy 5 Rep Front Squat

-then-

WOD – for time:

50,40,30,20,10 reps of

Wallballs 20/14

Box Jumps 24″/18″

KB Swings 53#/35#

Mobility Work

Tuesday 7-31-2012

Strength: every minute on the minute for 10 minutes perform as mas unbroken pullups as possible, use bands, kipping or strict pull ups.

then-

Run Annie Run

For time:

Run 400M

50,40,30,20,10 reps of

Double Unders and situps

Run 400 M

Beginners 3 X single unders, intermediate perform Double unders, firebreathers perform situps on GHD

Cash out

Work on Kipping

If you have a good kip down work kipping stopping drill by performing 3 kipping swings then come to a complete stop.  You need to use you body control to stop you can touch the ground or the side poles.

Monday 7-30-2012

Strength:

Deadlift 5@65%, 5@75%, Max Reps@85%

WOD:

10,9,8,7,6,5,4,3,2,1

Deadlift Body weight

Supine Ring Rows

Handstand Push Ups

Scaling:

Beginners – Scale deadlift to 50% of 1 RM, if you don’t know it 50% of what you tink you can do, it should start light and get heavy.  For Ring Rows – Feet on Floor. Handstand Push Ups- on box

Intermediate – Deadlift as Rx’d or 50% 1RM which ever is lighter.  Supine Ring Rows – put feet on a box.  Handstand Push Ups scale to appropriate depth

Firebreathers – Deadlift Rx’d weight.  Handstand Push Ups – setup on plates with abmat for full ROM handstand push ups.  Supine Ring Rows – feet on bax at height of rings.

Cash Out

Mobility WOD Shoulder Stretch

Sunday 7-29-2012

“Cindy”

AMRAP 20 min

5 pullups

10 Push ups

15 Squats

Everyone did a great job on the 430 Challenge WOD yesterday.  If you didn’t get to do you can run through it anytime until we close next Friday.  Just arrange it with a coach.  If you did the WOD but didn’t sign up for the competition you still can.  If you signed up but didn’t pay yet please do so the next time you come in.

Saturday 7-28-2012

Due to the Thunder and Lightning we will run the WOD tomorrow also.  If you come it today you can do it if the thunder and lightning lets up.  If not you can do tomorrows WOD Cindy.  Then tomorrow you can run the 430 Challenge,  You can also make it up sometime during the next week.

430 Challenge

Run 400 M

30 Ground to shoulder 155/105 or scaled

Run 400 M

30 Shoulders to Overhead

Run 400 M

If you have signed up please remember to pay.  If you need me to charge your card just let me know I can do that for you.  If you haven’t signed up yet, get on it.  Join the fun!  If you can’t make it but want to be involved just let us know you can make it up this week.

Friday 7-27-2012

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

The Big Day is tomorrow – the Official Preliminary 430 Challenge workout.  We will also run it tonight at the 8 pm class is anyone can’t make it tomorrow.

Thursday 7-26-2012

2012 Reebok CrossFit Games Chipper

For time:

155 pound Overhead squat, 10 reps

10 Box jump overs, 24″ box

135 pound Thruster, 10 reps

205 pound Power clean, 10 reps

10 Toes to bar

10 Burpee muscle-ups

10 Toes to bar

205 pound Power clean, 10 reps

135 pound Thruster, 10 reps

10 Box jump overs, 24″ box

155 pound Overhead squat, 10 reps

Post time to comments.

I am going to keep encouraging you all to enter the 430 challenge.  Its going to be a good time and I want you all to give it a try.  You will feel great after its over in September.

6:00 am class – if your not going to make it Saturday you will be doing the 430 Challenge WOD

I have started an email newsletter, I sent the first email 7/23 and a few of you didn’t open it.  Just check your Spam filter if you want to get them,  if you didn’t receive it see us and we can check/update your email address.

We now have the R-1 Speed Ropes in.   They are $30 + tax and we will custom cut them for you so they are the right size.  We have two different handle sizes large and small.  Get one now and improve your double unders!

Wednesday 7-25-2012

Today’s WOD

AMRAP 15 minutes

3 unbroken 3 Position Cleans (hang power,power,full squat) @50% of 1RM

20 Box Jumps 24″

20 KB Swings 1.5 Pood

Cash out

3 rounds of

10 Hallow Rocks

10 Supermans

430 Challenge update: So far the pot is $210 based on the number of people that signed up.  The Prizes would look like this $50 first place mens, $50 first place womens, $60 Most improved, $50 second most improved.  But I know more of you can do it, the more that sign up the more prizes there will be ant the more money everyone will win.  I am also working on getting some sponsor prizes.

Tuesday 7-24-2012

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

Yesturday a few of you told me you want to do the 430 challenge but didn’t sign up yet for a few reasons.  Some said you wanted to see how many people were going to do it before you signed up.  If everyone always waited for someone else to do something first nothing would get done.  Be a leader, put you name on the board and make progress.  The second most common reason was that you can make it Saturday.  So here are a few options, Thursday 6 am, Friday 8 pm, Monday 4 or 5 pm, or you can see me and I will schedule a specific time with you.  You just need to get the WOD in between this Thursday and Tuesday on next week.

Everyone can do this, even if you just joined this week.  We will teach you the movements and you will have a huge chance for improvement.

There will be no classes on Saturday – We will be running the 430 Challenge WOD from 9:00 am until noon.

Monday 7-23-2012

Kalsu

On the minute

Complete 5 burpees and then perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Good Luck!

Cash Out

Mobility – 4 minutes each side of Couch Stretch

The 430 Competition starts Saturday, if you want to be a part of it please sign up, so far we have only 2 and the pot is $60. I hope everyone decides to participate, its designed to be a fun way to push ourselves a little harder in Sept. We will run through the workout on Saturday.

If you are on the bronze, silver or gold plans this workout wont count as a class. If you are new don’t be intimidated or think you shouldn’t join it, you have a great chance to improve and win $$$. The sign up sheet is next to the white board.