Tuesday 8-14-18

I didn’t get there by wishing for it or hoping for it; but by working for it.
— Estee Lauder

Strength

4 Rounds:

6x Back Squat - increase weight

Rest as needed

 

Conditioning

4 Rounds for time:

25 foot Right arm OH walking lunges @ 40/30# DB

10x alternating DB snatches (5/5)

25 foot left arm OH walking lunges @ 40/30# DB

10x alternating DB snatches (5/5)

 

Accessory

2 attempts at Sorensen hold

Monday 8-13-18

The grass is greener where you water it.
— Neil Barringham

Strength

5 Rounds

1x Power Clean + 2x Hang Power Clean

Rest as needed between rounds

 

Conditioning

In teams of 2:

40x calorie echo bike

60x Shoulder to overhead @ 50/35kg

80x wall balls

60x deadlift @ 50/35kg

40x cal row

*1 partner works while 1 rests

 

This Week At The Gym (August 13th-17th)

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What we think, we become.
— Bhudda

CrossFit Workouts For Week Of Aug. 13th-17th

Monday

We're going to kick off the week with a power clean complex, into a longer team chipper workout.

Tuesday

Heavy back squats here to get the legs going, followed by a fun DB complex with lunges and snatches.

Wednesday

Get Ready. FIGHT GONE BAD! For those of you doing the Nutrition Challenge we're using this as a baseline workout!

Thursday

Upper body push and pull with a Run/Burpee/Power clean conditioning session.

Friday

Today we get some technique work on hang squat cleans, followed by an interval workout of rowing and rope climbs. This is a fun one!

 

 

Friday 8-10-18

Challenge yourself, jump off the deep end and learn to swim.
— Carson Kressley

Strength

10 minutes to establish 1RM Deadlift

 

Conditioning

10 min clock to get as far as possible in the sequence:

2 rounds “Cindy”

10x Deadlift @ 80/60

2 Rounds “Cindy

8x Deadlift @ 100/70

2 Rounds “Cindy”

6x Deadlift @ 120/80

2 Rounds “Cindy”

4x Deadlift @ 140/100

2 Rounds “Cindy”

2x Deadlifts @ 160/120

*If you complete this, start over from the beginning until 10 minute clock ends

Thursday 8-9-18

Without deviation progress is not possible.
— Frank Zappa

Strength

3x Front Squat - increase weight

Rest as needed

 

Conditioning

5 Rounds against 3 min clock:

15/12 calorie bike, then AMRAP with remaining time:

7x wall balls

7x med ball cleans

*rest 1 minute between rounds

 

Cool Down

Childs pose

Banded hamstring stretch

Wednesday 8-8-18

Growth is never by mere chance. It is the result of forces working together.
— James Cash Penney
  1. 3 Rounds 

7x Deadlift - increase weight

100m sprint

Rest 2 min

 

  1. 3 Rounds

6/6x barbell front rack lunges

50m sled push

Rest 2 min

 

  1. 3 Rounds

10x kneeling DB curl & press

10x push ups

10x GHD sit ups

10x GHD hip ext

Tuesday 8-7-18

Life is what happens while you’re busy making other plans.
— John Lennon

Strength

5 Rounds

5x Thruster - increasing weight

1x Rope Climb (legless or with feet)

Rest as needed

 

Conditioning

AMRAP in 14 minutes:

400m run

10x Double KB Front Squats

10x Weighted Situps

 

Recovery

Foam Roll T-spine & Quads

Monday 8-6-18

You learn more from losing than winning. You learn how to keep going.
— Morgan Wooten

1) 4 Rounds

3x weighted pull ups

6x weighted dips (scale to unloaded or bench dips)

Rest as needed

 

2) EMOM for 21 minutes

Min 1: 15/12 cal row

Min 2: 7x burpees

Min 3: 50m KB front rack carry

 

3) 2 rounds

30 sec woodpecker pose each side

10/10x bird dog

10x banded good mornings

This Week At The Gym (August 6th - August 10th)

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CrossFit Workouts For August 6th-10th


Monday

Get some volume in for the upper body with pull-ups and dips, followed by a solid EMOM style workout with rowing, burpee box jumps, and core work.

Tuesday

Today will be a challenge with Thrusters and Rope Climbs for strength, and the midline will be hit pretty hard by an AMRAP of running, KB squats, and situps.

Wednesday

IWT today! Deadlift + Sprint, then lunges and sleds. Finish off with some bodybuilding / accessory work. This will be a fun day!

Thursday

We've got heavy front squats, then an interval style workout with rowing and medicine balls.

Friday

We'll mix things up with a Deadlift ladder intermixed with rounds of "Cindy". This will be a unique but fun workout for everyone to finish off the week!

 

 

Friday 8-3-18

Optimism is the faith that leads to achievement.
— Helen Keller

1. 4 Rounds
5x Back Squat @ 4111 tempo
10x double leg glute bridge - increase weight
Rest as needed

2. 3 Rounds for time:
15x kipping pull ups
30x alternating DB snatch (15/15)
60x double unders

3. 2 rounds
30 sec kneeling founder
5x Jefferson curl

Thursday 8-2-18

Forget about style, worry about results.
— Bobby Orr

1. 4 Rounds
8/8x Single arm DB Bench Press (non-working arm holds DB in lock out position)
8x 2-handed DB bent over row
Rest as needed

2. 4 rounds
25x air squats
20x ring push ups (scale to regular push ups)
15x calorie echo bike
Rest 90 sec between rounds

3. 2 min each:
Foam roll t-spine
Couch stretch

Wednesday 8-1-18

Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.
— Lou Holz

1. Power Clean tech/review

2. 5 Rounds (increase weight until hard but doable)
7 reps of “bear complex”. 

1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press 

*rest ~2 minutes between rounds

All 5 movements = 1 rep of bear complex
Movements must remain unbroken (ie no dropping between movements)

3. 3 Rounds
30 sec founder pose
20 sec woodpecker each side
15 sec chin over bar hold or chin over ring hold

Tuesday 7-31-18

Who looks outside dream; who looks inside awakens.
— Carl Jung

1) 3 Rounds

8x Shoulder to overhead

50x Double Unders

60 sec rest

 

2) 3 Rounds

10x Front Squat

6x Burpee box jump

200m run

 

3) 2 Rounds

15x weighted sit ups

12x Curl to press

9x push ups

Monday 7-30-18

We build too many walls and not enough bridges.
— Isaac Newton

1) 4 Rounds

10/10x Deficit reverse lunges

200m run

rest 90 sec

 

2) AMRAP 6 min:

6x DB thrusters

12x V-up

12x KB Swings

 

-3 min rest-

 

AMRAP 4 min:

4x DB Thruster

10x V-up

10x KB swing

 

3) 2 rounds

max plank hold

Foam roll quads 

This week at the gym: July 30th - August 3rd

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The man who has no imagination has no wings.
— Muhammad Ali

CrossFit Workouts This Week

 

Monday

Get Back on track after the weekend. We have some single leg work first, followed by short AMRAP's of thrusters, V-ups, and KB Swings. 

Tuesday

Interval Weight Training with a combo of Push Press and Double Unders, followed by Front Squats and Burpees. We'll end with some bodybuilding and core work.

Wednesday

We're ramping things up today with the "Bear Complex" - a nasty barbell complex that will challenge both strength and cardiovascular systems.

Thursday

We'll be working in some Bench Press variations and isometric work to kick things off, and then a solid met-con of air squats, ring push ups, and bike.

Friday

We're gonna hit the legs and hips with tempo back squats, glute bridges, and our conditioning will include pull-ups, DB snatches, and double unders.

WATCH BELOW FOR A PEAK INTO THE BEAR COMPLEX!

 

Friday 7-27-18 CrossFit

There are risks and costs to action, but they are far less than the long range risks of comfortable inaction.
— John F. Kennedy

1) Work to 2RM Deadlift

 

2) 16 minutes, EMOM:

odd: 3x deadlifts @ 60% of part (1)

even: 5x burpee + 10 sit ups

 

3) 2 Rounds

5x jefferson curls

OH wall stretch

Thursday 7-26-18 CrossFit

Kites rise highest against the wind, not with it.
— Winston Churchill

1) Jerk technique and review

 

2) 4 Rounds

4x Push Jerk

rest as needed

 

3) In teams of 2:

4 mile echo bike

*one partner works, one rests

*resting partner must complete 8x KB swings before getting on the bike during transitions

Wednesday 7-25-18 CrossFit

It is better to offer no excuse than a bad one.
— George Washington

1) 3 Rounds

10/10x DB Snatch

12x Weighted Sit ups

50' Single Arm Front Rack DB lunge (25 feet each arm)

90 sec rest

2) 3 Rounds

12x DB Suitcase Deadlifts

10x ball slams

200m run

60 sec rest

3) 3 Rounds

8/8x bulgarian split squat

10x Push up

30 sec HS hold

Tuesday 7-24-18: CrossFit

You can waste your lives drawing lines. Or you can live your life crossing them
— Shonda Rhimes

CrossFit

Strength/Skill

5 rounds
8 DB Seated Press
6-8 Strict pullups


WOD

3 rounds for time
400m run
15 Front squats (60/40)

Cool Down/Mobility

3 rounds
5 shoulder scarecrows
10/10 seated thoracic rotations
30 sec founders pose
8/8 single leg rdl

This Week at the Gym: July 23rd - 27th

It does not matter how slowly you go as long as you do not stop.
— Confucius
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CrossFit

Monday

Strength/Skill: 1RM squat clean
WOD: HSPU, pullups, KB swings, cal row

Tuesday

Strength/Skill: DB seated press, pullups
WOD: Run, Front squats

Wednesday

WODs: Suitcase style deadlift, ball slam, run, Bulgarian split squat, pushu, HS hold

Thursday 

Strength/Skill: Push Jerk
WOD: Partner bike

Friday 

Strength/Skill:  2 RM Deadlift
OD: Deadlift, Burpee, Situp

Endurance

Monday 

Strength/Skill: DB step downs, Banded walks
WOD: DB power clean, KB swing, Cal bike, Walking Lunges

Wednesday

Strength/Skill: Single arm DB push press, Single leg RDL
WOD: With a partner - Cal row, Wall ball, Weighted Situp, Pull ups, Run

Friday

Strength/Skill: Front squat, Sprints
WOD: DB burpee deadlift, box jump