Tuesday, April 30, 2013

Wednesday - Evening OnRamp

 Happy Birthday Clarissa!

Congratulations Sandy and Happy several-week-birthday baby!


Because of the Late Start Day at local schools we are going to add a noon class just for this Wednesday  We will still have 9:30 available and this may be a smaller class.

The May evening On-Ramp class is full! There is plenty of room in the earlier May classes.

Skill
Rowing drills

Push press 5rm 

2000 meter row

2 minutes max push-ups

Monday, April 29, 2013

Tuesday


Welcome new students!   Congratulations on finishing On Ramp and now you are on to a new adventure in CrossFit!

Pull-ups

Back squat 5rm

WOD - El Balboa Grace
12 minute AMRAP
3 ground to overhead 135/85
6 box jumps
9 push-ups

Sunday, April 28, 2013

Monday

Monday
Skill:
Toes to bar: kipping and linking
Then
Four sets of 30 seconds of max reps t2b

Press 5rm

Fran
Yes, we will do this benchmark over and over again. So this is a good one to write down! This time let's scale the weight and do the Rx'd reps.
21-15-9 of the couplet
Thrusters at 95/65
Pull-ups

500 meter max effort row x 3. Rest 3 minutes in between efforts.

Thursday, April 25, 2013

Friday

 Full depth in the ring dip, courtesy of Andrew

The rings should actually be higher so he don't have to bend his legs on the way down.  When you watch Kelly Starrett talk about good positioning for the bench press, think about how it applies to the dip.

Some good pointers on how to bench press.  Great advice to read, but the video shows some weird stuff like a guy almost doing the splits on the bench - we don't want that.  



LIFT
Bench 5rm
Make sure to do your barbell rows Pendlay-style from the ground this time. 3 sets 
Also your band pull-aparts.

WOD
2013 CrossFit Games Fight Gone Bad part one. (Wait, I will explain...)
Barbells Rx'd at 95/65.
One minute at each station for max reps, give yourselves 10 seconds of that minute to transition.  
Newer athletes etc do 30 seconds work and 30 seconds transition.
Your score will be the total number of reps completed - one number.
3 rounds
Burpee
Barbell snatch 
Shoulder to overhead 
Box jump or step-up
Wall ball 
Rest

Wednesday, April 24, 2013

Thursday



 Woo, that was a fun WOD!  Just don't pick up the wrong dumbbell!


Skill work:
Coach's choice

Deadlift 5rm

50 ball slams for time
Also
100 evil wheels for time

Take turns with the slam balls.  What do you think, should I buy an 80 pound slam ball?  That would be fun!  (Mwahahahahaha!)


Tuesday, April 23, 2013

Wednesday




LIFT
Hang clean 1 rm
Power clean if you have trouble squatting

WOD 
5 rounds for time
Single arm farmer's carry whiteboard to dumbbells and back (right arm)
12 dumbbell hang power clean (6 each arm)
12 db push press (six each side)
12 lunges with dumbbell on shoulder (you may switch db position 6 each)
Farmer's carry (left arm)


Monday, April 22, 2013

Tuesday

Nice squats. <--Link here for mobile devices

Rowing drill and skills


Back Squat 5rm

WOD
1 power clean every 30 seconds for 8 minutes at 155/115

Then Row 2000 meters for time


Sunday, April 21, 2013

Monday



Pull-ups: add weight and work up to 1rm or do manually resisted pull-ups.
Or
Work on your kip, negatives, or stringing together multiple reps.

Push press 5rm

WOD
One minute at each station for 3 rounds
Right arm kettlebell or dumbbell snatch with 50/30
Hollow rock
Left arm snatch
Row for max calories
1 minute rest

Friday, April 19, 2013

Weekend

Enjoy your weekend!

Waiting for the next set of pull-ups during Jackie

Summer Kids Class will be at 10:30 right after the 9:30 am class, on Tuesday and Thursday.  Bring the kids to your workout, then get them some exercise.  Tween/Teen class after Kids.

Class at 9 am with Sara.  No drop-ins please unless you are a seasoned CrossFitters.  These are some of our longer and more challenging WOD days.

Free Trial at 10:15!  Come check out CrossFit in a beginner's only experience.  If you have serious health or orthopedic issues please make an appointment for Private Training instead.  Simply out-of-shape?  Or looking for an awesomely hard workout?  Just come to class and let us know about your needs and experience.

Thursday, April 18, 2013

Friday

 Andrew demonstrates pulling straight into the bar, knees driving down

 One portion of the kip

How Not to Row

Common Rowing Faults with Anglela Hart

Rowing with Greater Intensity


Bench 5 rm
Do your band pull-aparts and your barbell rows

Skill:
Rowing - drills 

WOD
Row 1000 m x 3

Missed Jackie?  Too bad, now you get a chance to just row a 1000 meter piece, and rest, and try it again.  Write down this pace and time so that the next time you do Jackie you can have a plan; doing Jackie is more like doing two or three 1000 meter rows back to back since you move straight into the thrusters and then right to the pull-ups.

Wednesday, April 17, 2013

Thursday


Sorry about the late post guys, I was at school watching my daughter and other children recite poetry.  I've been scheduling the WOD post so some of them come out before midnight  - I know the morning class people have to get to bed early and you really want to dream of CrossFit all night!

Let's get those skills down.  I know several of you are "this close" to getting your Kipping pull-up.  It makes a big difference in a WOD.  Sometimes all it takes is for you to watch someone with a good rhythm and then imagine and practice doing that yourself, over and over again.  Oh, and you should have a strict pull-up first because strength does matter, especially the strength of your joints and tendons.



Test broad jump, max distance

Kipping pull-up practice

WOD
Jackie
1000 meter row 
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Tuesday, April 16, 2013

Wednesday


A classic WOD - Spealler does Annie

Skill work!  Make sure you can kip your pull-ups if you have one strict one.  Or work on something else like pistols or rope climbs.

Barbell lunges 3x12
Make up the back squat if you missed it.

WOD
Revenge of Annie
50-40-30-20-10-20-30-40-50
Double-unders 
Sit-ups
Scale as needed.  If you are new to CrossFit, this is quite a lot of reps.

Monday, April 15, 2013

Tuesday




LIFT
Back squat 5 rm

WOD
AMRAP 15 
1,2,3,4... deadlift, hang power clean, power clean with 135/95
10 plyo push-ups
Shuttle run x4 (wall to wall)
Add a rep to the bar complex each round.

Monday


Monday

Rowing drills with coach Lubo Kisiov - watch here also.

Skill:
3 times max effort handstand push-ups, rest 3 minutes between sets.
Modify as needed.  

LIFT
Press 5 rm

WOD
5 rounds
7 front squat with 115/85
7 kettlebell swings
7 chest to bar pull-ups

Friday, April 12, 2013

Weekend!






Have fun with Sara at 9 am.

Newbs, meet at 10:15 am to get a taste of CrossFit.  This class is just for you - there will be lots of time to ask your questions after you actually experience a CrossFit class with warm-up, skill work, and a WOD or Work Out of the Day.

Sunday there is Open Gym with Coach James at 2 -4 pm.  You may drop in for all or part of this unstructured class.  Have a plan.

Everybody's weekend is made better by cute animals.  These are from Carly next door at High Drive Dogs.

Thursday, April 11, 2013

Friday


LIFT
Bench 5 rm

Read about the Girls here.

Demo.  Yes, I know, there is no video on a mobile.  Click the link.

WOD
Elizabeth
21-15-9
Clean 135/95
Ring dips

Wednesday, April 10, 2013

Thursday


Skill:
What is that you all are dying to work on?  Rope climbs, cartwheels, partner carrys?  Perhaps today would be a good day for that.

LIFT
Pull-ups
Try some weighted pull-ups if you can do more than 15 strict.  Do your negatives if you haven't this week.

WOD rowing intervals
Rest:Work 1:1
100m 250m 500m 800m 800m 500m 250m 100m

Tuesday, April 9, 2013

Wednesday



Look!  Our friends the LaCrosse balls.  If you didn't get one in On-Ramp, get one now and use it!  There are brand new clean ones under the desk, the others are in the basket over the training notebooks.

LIFT
Front Squat 5rm


WOD
Death by Kettlebell swing and Slam ball!
Take turns with the slam balls.  Half may start at minute 2 with 1 kb swing.
1st minute: 1 kettlebell swings
2nd minute: 2 slam balls
3rd minute: 3 kb swings, etc
Continue as long as you are able.
If this sounds familiar we just did Death by Kettlebell swings and Burpees. 

Monday, April 8, 2013

Tuesday


And also check out these demos from Carl Paoli.


Skill work: kipping handstand push-up progression or handstands.

The gym is open!  Come on in!

LIFT
Back squat 5rm

WOD
4 rounds
5 handstand push-ups
20 Russian twists 
12 box jump (step down)

Sunday, April 7, 2013

Monday




The kids had a great time building their own obstacle course!
They worked very hard!

Here is a classic CrossFit WOD, a benchmark WOD.  Make sure to write this one down.

LIFT
Pull-ups: negatives or manually assisted negatives, up to five; make them challenging
Press 5rm

WOD
Helen
3 rounds for time
450 m row
21 kettlebell swings
12 pull-ups

Thursday, April 4, 2013

Friday

Find the link to reserve your classes on the right (on the desktop version of the site) or go to the links page. 


The kids are getting strong!

Bench press 6 sets of 6 at 70% OTM

2 sets max dumbbell bent over rows

WOD
AMRAP 10 minutes
3 power cleans to overhead
5 burpees over the bar (not lateral)
1 bear crawl

Wednesday, April 3, 2013

Thursday

I'm very sorry some of you don't like  the new website design!   :(   If you have any specific complaints about it please email them to me so I can fix them.   I'm just trying a different blogger skin, it is still pretty much the same website.  Try refreshing the screen if Blogger looks a little funny and things aren't showing up.  I know, still using Blogger, ugh...  

The member website with ZenPlanner (the purple place where you reserve class) has not changed at all.  The link to log into the member website on the Links page has been fixed.  




Well, this is the last CrossFit Open WOD we will be doing this year.  It's been fun, but soon we will be back to a more regular schedule of heavy lifting!  Some of you missed it, some of you not so much, but now you will be refreshed and ready to hit the barbells with renewed vigor.



WORKOUT 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Demo here!  Like a real live sports TV show and everything.

Tuesday, April 2, 2013

Wednesday


Skill:
Ring muscle up progressions
Note you should really have a dip and a pull-up before spending a lot of time on this.

Tabata
Wall balls
Tire strikes
Push-ups
V-ups


*1 minute rest between rounds.
Switch exercises each interval.
Score is lowest round total.

Monday, April 1, 2013

Tuesday

 Angie and Aaron enjoying some mobility work



OTM 10
3 cleans

WOD

6 rounds
20 double-unders
10 toes to bar