CrossFit

Friday 7-6-18: CrossFit and Endurance Workouts

The Way Get Started Is To Quit Talking And Begin Doing.
— Walt Disney

Workouts of the Day

CrossFit 

1. Back Squat
6-6-4-4-2-2

2. For time:
4 rope climb
16 thruster (50/35)
3 rope climb
12 thruster
2 rope climb
8 thruster

*Sub lying to standing rope climbs or 12-9-6 pullups

Endurance

1. 5 rounds
5 Back Squat (inc. weight)
30 sec hollow hold

2. For time:
8 pull ups
20 dumbbell thruster
20 dumbbell  step ups (10/10)
6 pull ups
20 dumbbell thruster
20 dumbbell  step ups
4 pull ups
20 dumbbell thruster
20 dumbbell  step ups
2 pull ups

3. 3 min bike cool down
Accumulate 60 sec in l sit attempts

Thursday 7-5-18: CrossFit and Olympic Weightlifting

Life is 10% what happens to you and 90% how you react to it.
— Charles R. Swindoll

Workout of the Day

CrossFit

1. Power Clean: Work to heavy set of 2, then:

2. EMOM 4 min: Power clean at 80% of above

3. 21-15-9*:
Cal Echo bike
Burpee
Dumbbell Push Press

*50’ Dumbbell walking lunge b/w rounds

Olympic Weightlifting

1. Back squat 5 x 3 (work up to the heaviest, non-maximal triple possible)

2. Clean 6 x 2 

3. Three Rounds:
- 8 x bent rows
- 10 x GHD situps
- Max set push-upd
- 30 seconds max bike sprint

 

This Week at the Gym: July 2nd - 6th

No time better than now to put in some good work and continue killing it this summer!

We've got a great week planned out highlighted by back squats, bench press, power cleans, and some rope climbing. Oh...and there might be some burpees and thrusters.

(Might be)

Don't forget - the gym is closed Wednesday in honor or July 4th. 

CrossFit

Monday

Barbell complex with a little olympic weightlifting, a little deadlifting, a little squatting, and two rounds for time workout with some running, biking, and more barbell work. Great way to start the week. 

Tuesday

You know it is summer time when we break out the bench. Work in some double-unders, kettlebell swings, and hang squat cleans to cap off a great workout.

Wednesday

'Merica. Take some time to celebrate the birth of our great country. The gym will be closed in honor of the holiday. 

Thursday

Bring it! Work to a heavy set of doubles for power clean. Wrap up the workout with an awesome burner of bike, burpee, dumbbell press, and walking lunge.

Friday

Time to work on the wheels! Descending sets of back squats for strength. Then crush the WOD with thrusters and rope climbs. Don't forget those long socks!

Endurance

Monday

Big superset work with strict dumbbell presses, toes-to-bar, and ring rows. Finish off with a long workout of box jumps, burpees, run, deadlift, and bike.

Friday

Start off with back squats for strength paired with core work. Cap off the week with a solid amount of pull-ups, thrusters, and step ups.

Olympic Weightlifting

Monday

Snatch doubles, front squat doubles, and a some sled pushes with pull-ups and strict presses.

Thursday

Clean and Jerk doubles, back squat triples, and some bike sprints with core work.

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: