02/27/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments


The first workout of the 2014 CrossFit Open will be announced tonight.  GO HERE for a live announcement and demo at 8PM.  Post predictions to comments and/or Facebook.


“It is during our darkest moments that we must focus to see the light.” – Aristotle Onassis

Got Back Pain?

02/26/14

1. 3mins / 1min x 2:

7 Burpee
7 KB Swing

Rest 3mins

2. 3mins / 1min x 2:

7 Goblet Squat
7 T2B

Rest 3mins

3. 3mins / 1min x 2:

7 Box Jump
7 Sit Up

Notes:  Each 3 minute piece should be done at roughly 85% effort.


Competitor’s Program

1a. 4×5 Push Press, rest :60
1b. 4×10-15 GHD Sit Ups, rest :60

Notes:  Push Press should be heavy but focus on perfect reps and TnG.

2. AMRAP 6mins:

3 TnG Squat Clean Thrusters 135 
30 Double Unders

Notes: TnG simply implies that these 3 reps must be done unbroken without letting the bar come to rest on the ground.


“The word ‘happiness’ would lose its meaning if it were not balanced by sadness.” – Carl Jung

Fruits and Vegetables

02/25/14

1. EMOM x 5: 5 OHS

Notes:  Use 5mins to get to a starting weight…should look good / feel good, build as you go if necessary.

2. 5mins: Max Distance on Airdyne
+
20 Pull Ups
30 Sit Ups
40 Wall Balls
50 Double Unders

Notes:  All movements should be able to be done with no more than 2 breaks.  Record total distance on Airdyne and time for the rest.


Competitor’s Program

1. 5 Rounds, rest 1:1

300m Row
6 C&J 155
9 Box Jump Overs 24

2. Every :30 for 12mins: 1 Power Snatch

Notes: PRACTICE…use a weight that is fast and perfect.  Build as you go if necessary.


“Take a chance!  All life is a chance.  The man who goes farthest is generally willing to do and dare.” – Dale Carnegie

Common Habits That Are Hurting Your Weightlifting

02/24/14

1. 10mins: Build to Heavy 5-rep TnG Deadlift

*Accumulate 30-40 Push Ups between sets

Rest 4mins

2. 4mins: Max Row

Rest 11mins

4mins: Max Row

Notes:  These row efforts are to be done at 100%.  Record meters for each row.


Competitor’s Program

1a. 4×5 Back Squat @ 75-80%, rest :60
1b. 4×3-5 Muscle Ups, rest :60

Notes:  Try to go unbroken on the Muscle Ups, but I’d rather you break them up then miss any reps.

2. For Time:

20 Deadlifts 225
30 Wall Balls
40 Target Burpees 6″
30 Wall Balls
20 Deadlifts 225

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“Price is what you pay, value is what you get.” – Warren Buffett

Why Being Super Bendy Isn’t All That

02/23/14

REST DAY / MAKE UP / SKILL WORK

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Congratulations to all of you who completed the 2014 Nutrition Challenge this weekend.  We hope you learned some valuable things during the last 7 weeks that you can continue to apply to your everyday life.  We are anxious to see the results and as soon as we get them we will announce the winners!


“I wear a necklace cause I wanna know when I’m upside down.” – Mitch Hedberg

We Don’t Know What Constitutes A True Paleo Diet

02/22/14

In Teams of 2:

1. 15mins:  ME Row for Calories and 1RM Split Jerk

Notes: Take turns rowing and jerking…goal is to row max calories and find 1RM Split Jerk.

Rest 3mins

2. AMRAP 10mins:

5 Pull Ups
10 Wall Balls
*Partner holds plank while the other partner works.


Competitor’s Program

1.  EMOMx10:
Odd: 10 Thrusters 100
Even: 10 Pull Ups

2. EMOMx10:
Odd: 10 Wall Balls 11′
Even: 10 Box Jumps – SD 24″

3. EMOMx10:
Odd: 40 Double Unders
Even: 10 Target Burpees 6″

 

ATTENTION:  If you are participating in the Nutrition Challenge today is the last day you can get re-tested.  Look for an open slot on the sign up sheet.

Also, today is the last day to sign up for the CFR Open!!!  Reminder that the first workout will be announced in one week (Feb 27th) and performed on Saturday Mar 1.  All workouts will be done on Saturdays unless your schedule conflicts.

 

“Have you ever noticed that anyone driving slower than you is an idiot and anyone going faster than you is a maniac.” – George Carlin

02/21/14

1. 10mins: Build to Heavy Squat Clean

Rest 8mins

2. AMRAP 8mins:

10 Squat Cleans @ 35%
10 Squat Cleans @ 45%
10 Squat Cleans @ 55%
10 Squat Cleans @ 65%
ME Squat Cleans @ 75%


Competitor’s Program

1. AMRAP 30mins @ 80%:

500m Row
4 HSPU
3 Muscle Ups
2 Squat Cleans @ 75%
1 Split Jerk @ 75%

Notes:  Goal is to maintain the same pace for each round!

 

ATTENTION:  If you are participating in the Nutrition Challenge be sure to sign up for a Body Composition Re-Test for today or tomorrow.  Sign up is posted in the gym.

Also, CFR Open Sign – Up is posted…get your name on the list by Feb 22nd or you’ll have to sit on the sidelines and watch 🙁  Reminder that the first workout will be announced in one week (Feb 27th) and performed on Saturday Mar 1.  All workouts will be done on Saturdays unless your schedule conflicts.

 

“Flying is learning how to throw yourself at the ground and miss.” – Douglas Adams

Be A Good Gym Member

02/20/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

ATTENTION:  If you are participating in the Nutrition Challenge be sure to sign up for a Body Composition Re-Test for this coming weekend.  Sign up is posted in the gym.

Also, CFR Open Sign – Up is posted…get your name on the list by Feb 22nd or you’ll have to sit on the sidelines and watch 🙁  Reminder that the first workout will be announced in one week (Feb 27th) and performed on Saturday Mar 1.  All workouts will be done on Saturdays unless your schedule conflicts.


“Face your fears and doubts, and new worlds will open to you.” – Robert Kiyosaki

Are You Wasting Time On Meaningless Bullsh*t?

 

02/19/14

1a. 4×10 Back Squats, rest 2mins
1b. 4×8-10 HSPU, rest 2mins

Notes:  Back Squats should be challenging but should not require big breaks during sets.  Make HSPU challenging and practice what your weakness.

2. AMRAP 6mins:

100 Sit Ups
+
ME Double Unders


Competitor’s Program

1. Open 13.4

AMRAP 7mins:

3 Clean and Jerks 135, 3 T2B
6 Clean and Jerks 135, 6 T2B 
9 Clean and Jerks 135, 9 T2B
….

Notes:  Have a game plan going into this…don’t be afraid of singles on the C&J with minimal rest.  Avoid red-lining on T2B.

2. EMOM x 7:

30 Double Unders + ME UB Push Ups

*Post results to comments


ATTENTION:  If you are participating in the Nutrition Challenge be sure to sign up for a Body Composition Re-Test for this coming weekend.  Sign up is posted in the gym.

Also, CFR Open Sign – Up is posted…get your name on the list by Feb 22nd or you’ll have to sit on the sidelines and watch 🙁

 

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

The Scapula

02/18/14

1. :30/:45 x10: Airdyne

Rest 4mins

2. :30/:45 x10: Russian Twists

Rest 4mins

3. :30/:45 x10: Burpees


Competitor’s Program

1a. 4×10 Jumping Back Squats, rest :60
1b. 4×2-5 Muscle Ups, rest :60

Notes:  The Jumping Back Squats should be consecutive with no breaks in between reps…the jump is just enough to get your feet off the ground.  Avoid misses on the Muscle Ups…they do not have to be unbroken.

2. For Time:

30 Target Burpees
Rest 1min
20 Target Burpees
Rest 1min
10 Target Burpees

Notes:  Touch a target approximately 6″ above standing reach.

*Post results to comments

 

ATTENTION:  If you are participating in the Nutrition Challenge be sure to sign up for a Body Composition Re-Test for this coming weekend.  Sign up is posted in the gym.

Also, CFR Open Sign – Up is posted…get your name on the list by Feb 22nd or you’ll have to sit on the sidelines and watch 🙁


“The jealous are troublesome to others, but a torment to themselves.” – William Penn

Fixing The “Butt Wink”