Friday 6-22-18

Intelligence is the ability to adapt to change.
— Stephen Hawking

1) 10-8-6-4-2 reps

Deadlift

Strict Toes to bar

 

2) In teams of 4:

Max calories on bike and rower in 9 minutes

*teams must have at least 1 person on rower and 1 person on bike at all times. Other 2 partners are resting.

 

3) 2 minutes each:

anterior hip capsule with band

Banded shoulder

Thursday 6-21-18

Life is a long lesson in humility.
— James Barrie

 

1) 3 Rounds

10x barbell jump squat @ 30-40kg (keep very light, focus on jump!)

Sled push 25m heavy

Rest as needed

 

2) 3 Rounds

12x Weighted Step ups 6/6

Run 400m

Rest 90 sec

 

3) 3 Rounds

10x DB bent over fly

10x banded lat pulldowns 

5x ab wheel

60 sec plank

Wednesday 6-20-18

The harder the conflict, the more glorious the triumph.
— Thomas Paine

STRENGTH

3 Rounds

10/10x Single arm kneeling dumbbell Arnold Press

10/10x Single arm bent over dumbbell row

 

METCON

3 Rounds of 1 minute at each station for max reps/calories:

Echo bike

DB Bench Press 35#/20# Dumbbells

SkiErg 

Overhead Plate walk 20/15kg

*rest 1 minute between rounds

 

ACCESSORY WORK / PRE-HAB

2 Rounds:

10x Banded good mornings

10/10x Bird Dogs

10/10x single leg glute bridge

 

Tuesday 6-19-18

Silence is a source of great strength.
— Lao Tzu

MOVEMENT PREP:

Ankle Dorsiflexion

T-Spine Rotations  & SOTS Presses

Sumo Stretch

 

STRENGTH:

4 Rounds

3x Pause Front Squat

10x GHD Sit-ups

 

MET CON

8 min clock:

1000m row, AMRAP with remaining time:

10x Toes to bar

20x med ball cleans

 

MOBILITY / COOL DOWN:

5 minute foam roll

quads

back

t-spine

Monday 6-18-18 CrossFit and Endurance Workouts

Attitude is a little thing that makes a big difference.
— Winston Churchill

CrossFit Workout 6-18-18

 

STRENGTH

Work to 70% of 1RM Power Clean

10 minutes EMOM: 3x Power Cleans

 

METCON

3 Rounds against 5 min clock:

400m run, then AMRAP with remaining time:

10x Weighted Step ups

10x Ring Dips/Bar Dips/Bench Dips

1x Rope Climb

 

MOBILITY

Jefferson Curls

Bretzl Stretch

 

Still struggling with Ring Dips? Take a minute with Chris Spealler of Park City and get some ideas for today's workout!

 

 

This Week at the Gym, June 18-22nd

shannon.jpg

This Week's CrossFit Workouts

 

Don't forget! Saturday morning June 23 is our next outdoor workout with Coach Jodi at Oak Street Park!

 

Monday

We've got a heavy Power Clean EMOM and a met-con with some running and gymnastics.

Tuesday

We're doing a pause front squat and a short AMRAP

Wednesday

We have some unilateral work for the shoulders and a "fight gone bad" style station workout.

Thursday 

Interval weight training!

Friday

Deadlifts and a team WOD.

SEE YOU AT THE GYM!

6-15-18: CrossFit and Endurance Workouts

Success… seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.
— Conrad Hilton
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CrossFit

 

STRENGTH

1.   4 Rounds
3x Pause Push Press (2 second pause in dip) increase weight
Rest as needed

CONDITIONING

2. 13 min AMRAP:
13x air squats
13x calorie bike
13x deadlift @ 50/35kg
13x burpees

MOBILITY & PRE-HAB

3.   5 min foam roll
Quads
Glutes
Back

 

Endurance

STRENGTH

1. 4 Rounds:
5x hang power cleans
5x box jumps
Rest as needed

CONDITIONING

2. In teams of two, AMRAP:
500 meter row
30 wall balls
Sled push 50 meters (each partner one way)

MOBILITY & PRE-HAB

3.   5 min foam roll
Quads
Glutes
Back

 



 

6-14-18: CrossFit and Weightlifting Workouts

If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.
— Vince Lombardi
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CrossFit

 

STRENGTH

1.   4 Rounds:
6/6x single arm front rack weighted lunges
30 sec plank shoulder taps
Rest 60-90 sec

CONDITIONING

1.  9 min AMRAP:
21/15x cal row
15x wall ball

MOBILITY & PRE-HAB

1.  2 rounds:
10/10x bird dog
10/10x single leg glute bridge
10x GHd sit ups
10x GHD hip extension

 

Weightlifting

1. Clean Complex 6 x 2
- Slow clean
- Hang clean

2. Back squat 6 x 3

3. WWWP, 3 rounds:
- 3 x deadlift (80-160 kilos)
- 8 x push-ups
- 8 x pull-ups
- 20 x crunches
- 200m jog



 

6-13-18: CrossFit and Endurance Workouts

When you want to succeed as bad as you want to breathe, then you’ll be successful.
— Eric Thomas



CrossFit

 

STRENGTH 

1.   Work to 1RM Thruster

CONDITIONING 

2.   “Fran” 21-15-9 reps for time:
Thrusters
Kipping pull ups

MOBILITY

3.   2 min each
Childs pose
Crucifix foam roller stretch

A Tip on Thrusters

One of the best things we can do to increase our performance (and how we feel post workout) is improve the efficiency in how we move and breathe.  

 

Endurance

Strength


1. Four rounds:
6/6x front rack reverse lunge (increase weight)
12x banded good mornings

Conditioning


2. Three rounds:
18x double unders (36 singles)
15x thrusters
12x shuttle sprints
Rest 60 seconds

Mobility


3. Two Min each
Childs Pose
Crucifix foam roller stretch

 



 

6-11-18: CrossFit, Endurance, and Weightlifting Workouts

Tough times never last. Tough people do.
— Robert H. Schuller



CrossFit

 

STRENGTH

1.  5 Rounds
3x Military Press - increase weight
3x strict pull ups - weighted if possible
Rest as needed


CONDITIONING

2.   In teams of 2: 3-6-9-12-15-18
DB hang squat clean
Burpee Box jumps

*Partner one does 3/3, then partner does 3/3, then 6/6, 9/9 etc until both teammates complete 18/18
*One works while one rests

 

Mobility

3.  2 min each:
Couch
Bretzl



Endurance

1. Four rounds:
10x seated dumbbell curl to press
5x strict pull ups
Rest as needed

2. In teams of two:
3-6-9-12-15-18
Kettlebell swings x 2 (6-12-18..ect)
Burpee Box Jumps

* Partner one does 3/3, then partner two does 3/3, then 6/6, 9/9
* One works while one rests.

3. Foam roll:
Couch
Bretzl

Weightlifting

 

1. Snatch Complex - 7 x 2
- Slow snatch
- Hang snatch

2. Front Squat - 4 X 5
- Increase weights from last week

3. WWWP, with a 10m clock:
- 10 x dumbbell flys
- 10x bent rows
- 20 x crunches
- 1 x heavy or fast sled push

 

 

6-8-18: CrossFit and Endurance Workouts

Only I can change my life. No one can do it for me.
— Carol Burnett



CrossFit

 

STRENGTH


1. Four Rounds:
5/5x Bulgarian split squat (with 5 second hold in bottom)
25m heavy backward sled drag


CONDITIONING


2. For time:
50x KB swings
50x box jumps
200m run
40x ball slams
40x push ups
200m run
30x walking lunges
30x burpees

 

Mobility

3. Foam roll:
T-spine
Crucifix stretch



Endurance

1. Four rounds:
10/10x single arm half kneeling DB curl-to-press
10x Aussie rows
Rest as needed

2. In teams of two:
100x mountain climbers
100x air squats
100x KB swings
100x burpees
100x calorie bike

3. Foam roll:
T-spine
Crucifix stretch

 

 

6-7-18: CrossFit and Weightlifting Workouts

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



CrossFit

 

STRENGTH


1. Work up to a 1 rep max deadlift

 


CONDITIONING
 


2. Three rounds, for time:
350m row
10x deadlift (men = body weight, women 3/4 body weight)
50x double unders

 

Mobility

3. Two min each:
Elevated pigeon
Child's pose

WOD TIPS

The trick to mastering double unders? While there are PLENTY of great tips and how-to videos, the real secret sauce is simply practice.

Yup. PRACTICE. 

In the meantime, check out this video to get that next double under rep:



Weightlifting

1. Slow Clean + Hang Clean - 5 x 2
2. Front Squat - 8 x 4
3. Three rounds:
   - 3 x deadlift (100-180 kilos)
   - 8 x pull-ups
   - 8 x push-ups
   - 30s plank
   - 200m jog
 

 

 

Wednesday 6-6-18

Action is the foundational key to all success.
— Pablo Picasso



CrossFit

 


1. Three rounds:
6x hang power clean
90s max calorie bike
Rest 2 min


2. Three rounds:
8/8x weighted reverse lunges
25m heavy sled push
Rest 2 min
 

3. Three rounds:
30s handstand hold
30s shoulder scarecrow
20x banded tricep pushdowns
30/30 side plank

 

Endurance

1. Three rounds:
10x bench press
90s max calorie bike
Rest 90s

2. Three rounds:
10x deadlift
25m heavy sled push
Rest 90s

3. Three rounds:
30s handstand hold
30s shoulder scarecrow
20x banded tricep pushdowns
30/30 side plank
 

 

 


 

Tuesday 6-5-18

Obstacles are those frightful things you see when you take your eyes off your goal
— Henry Ford
Run Run Run



CrossFit

STRENGTH


1a. Bench press - 5 x 5 (increase weight each set)
1b. Aussie rows - 5 x 5 (3131 tempo)
Rest as needed.


METCON


2. 12 min AMRAP:
400m run
10x thrusters (30-40 kg)
2x Rope climbs

**Don't forget those socks!

Mobility

Jefferson Curls
Anterior hip capsule
 

Rope Climbing Tips

The journey of 1,000 rope climbs begins with one good j-hook...and just a few other things.

Rope Climbing Technique! How to climb a rope for your next WOD. This video will teach you how to fix a few simple mistakes and learn how to climb a rope for beginners.

 


 

Monday 6-4-18

Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.
— Stephen Covey
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CrossFit

STRENGTH


1. Back squat 5 x 2 (Increase weight each set)
Rest as needed


METCON


2. Three rounds for time:
10/10x dumbbell hang clean to overhead (35-50lbs)
10x toes-to-bar
100m farmer's carry


POST WORKOUT

3. Two rounds:
10x GHD hip extensions
10/10x bird dogs
30/30 side plank.

 

Endurance

STRENGTH

1. Back squat 4 x 10 (increase weight each set)
Rest as needed.


METCON

2. Four rounds for time:
10x dumbbell thrusters
10x toes-to-bar
250m row


POST WORKOUT

3. Two rounds:
10x Romanian deadlift
10/10x single leg glute bridge
30/30 side plank

 

Don't Miss Tip

 

Struggling with toes-to-bar?

We hear you. Toes-to-bar can be really frustrating to learn. The key comes to down to mastering the kip, which requires pulling and pushing our bodies in and through the bar. 

Check out this video for more:

 


 

Friday 6-1-18

Obstacles are those frightful things you see when you take your eyes off your goal.
— Henry Ford

1. 3 rounds
30-45 sec handstand hold
30 sec L-sit or hollow hold
10x ring rows

2. "Double Jackie"
In partners, 2 rounds:
1000m row
50x thruster (20/15)
30x pullup
*1 works, 1 rests, partition reps as you wish

3. crucifix stretch on foam roll