Thursday, December 29, 2016

Friday






Saturday will be a partner workout --- bring your friends and family!

Mike will be here for Open Gym in Saturday from noon to two pm!  Come in and get some work in before the year is over.


 One Rep Max Bench Press
Your warm-up sets should look something like this: 5,5,5,3,3,3, then at least three attempts at a heavy single.

Short met-con to follow

Wednesday, December 28, 2016

Thursday





One rep max Bench Press Friday and One rep max Front Squat on Monday!

3 rounds
20 kettlebell swings
8 tall box jumps
2 runs there and back

Rest 2-4 minutes
3 rounds
6 each arm kettlebell clean and jerk
2 runs there and back

Rest 2-4 minutes
3 rounds
15 double KB front squat
15 burpees
There and back farmer's carry AHAP

Wednesday

There were some really triumphant overhead squats and deadlifts on Tuesday!  Even athletes who aren't fond of them got much better through consistent practice.

Skill work

6 rounds - one minute each station
1 five hang power cleans
2 ten barbell lunges
3 10 calories assault bike or rower
4 twenty second L hang

Monday, December 26, 2016

Tuesday


Short warm-up, then

One rep max overhead squat

One rep max deadlift

Anyone not ready for a max effort may do ascending sets of five as usual.


Sunday, December 25, 2016

Monday



      Tomorrow we do one rep maxes for the deadlift and the overhead squat!  Today a fun little Christmas-themed workout.  No need to go super heavy on this; use the same dumbbell for everything.  Perform this workout like the song, start with the first movement, then the second followed by the first, then the third and second and first, etc.


12 Days of Barbell Christmas

1 There and back run
2 Vertical jumps
3 Push-ups on a barbell
4 Deadlifts
5 Power jerks
6 Front squats
7 Barbell floor press
8 Barbell floor wipers
9 Bar facing burpees
10 Sit-ups
11 Air squats
12 Lateral bar hops

Thursday, December 22, 2016

Friday



Saturday class will go on as usual.
No open gym this Sunday.
Monday classes will be on the usual schedule, but make sure to reserve class.
---- No 1 rep max on Monday, just a nice MetCon.  We will be testing the Deadlift and Overhead Squat on Tuesday and the Bench Press on Friday!


New On-Ramp starts on January 3rd!  Sign up with a friend or partner for a substantial discount.  Registration is open now. Click here.


Bench press
Warm up with 5s, then
4 sets of 3 reps at 5 to 10 pounds more than last week

50-40-30-20-10
Double unders
Sit-ups
4-6 Strict Pull-ups each round*

*Chest-to-bar for Rx+





Wednesday, December 21, 2016

Thursday


EMOM 8
2 bar muscle ups (scale banded or jumping)
30 double unders


With one barbell complete
10,9,8,7...1
Split Jerk
Back squat
10/15 calories rower or assault bike each round
Bear crawl there and back each round

Tuesday, December 20, 2016

Wednesday

Happy Soltice! A little bit more sun every day now. Mother Earth Living

AMRAP 20
Row 400/300 meters
15 thrusters
10 pull-ups
Rest 1 minute

Five set of 8 step-ups, work up
Five sets of 10 dumbbell floor press

Monday, December 19, 2016

Tuesday

Check out the due in the orange shirt getting his workout in too.

One rep maxes for these next week!  Get one more week of work in to prepare.

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week.


Tabata 20 sec:10 seconds
Toes to bar

Extra Credit: 50 calories on the assault bike

Sunday, December 18, 2016

Monday



Front squat
4  reps x 4 sets
Add weight to last week -- one rep max next week!
Take your time in between sets to rest.

3 rounds, 50 seconds each station and 10 to switch
Ring rows
Box jump overs
Overhead plate lunge
Rest

Friday, December 16, 2016

Friday

Nice work with those reverse wall walks - a lovely  change from repping them out


Bench press
Warm up with 5s, then
5 sets of 3 reps at 5 to 10 pounds more than last week
Do your best to hit all 3 reps, AMRAP the last set if you can... we are getting ready to do heavy singles...

Conditioning, for time
20 up downs
25 evil wheels
500 meter row
20 up downs
40 mountain climbers (each side)

Wednesday, December 14, 2016

Thursday





12 minutes to work up to a heavy thruster

10 rounds
3 clusters (squat clean into thruster at 70% of today's one rep max
5 pull-ups
5 heavy slamballs over the shoulder

Tuesday, December 13, 2016

Wednesday



3 sets of
3 Turkish get-ups (each)
20 banded pull aparts

Every 1:30 for 10 sets
2 cleans and 2 split jerks

AMRAP 14
250 meter row
10 push-ups on plates
15 Russian kettlebell swings


Monday, December 12, 2016

Tuesday



Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week

Tabata Slam Balls x8 AHAP

Sunday, December 11, 2016

Monday



Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.
You might have difficulty completing all five sets now, if you have been adding weight every week do sets of 4.

10,9,7...1 reps
Kettlebell snatch (total number)*
Toes to bar/knees to elbows
Bear crawl one way

*Sub dumbbell power snatch if needed

Thursday, December 8, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 4 reps at 5 to 10 pounds more than last week
Do your best to hit all 5 sets... we are getting ready to do heavy singles...

AMRAP 12
12 dumbbell bent over rows (50/30#)
1 reverse wall walk (slow and controlled)
10 pistols or progression (5 each side)


Wednesday, December 7, 2016

Thursday



5 rounds Not for Time, Score Weight
10 Barbell lunges - work up
5 high box jumps
5-10 strict pull-ups
Rest 1 to 2 minutes each round

Anne
50-40-30-20-10
Sit-ups
Double unders




Tuesday, December 6, 2016

Wednesday



5 rounds
One minute to do 10 barbell presses (95/65)
One minute to do 20-25 hollow rocks
One minute to get max calories on the rower

4 rounds for reps
Max reps push-ups until failure
10 toes to bar
Bear crawl there and back
Rest as needed

Monday, December 5, 2016

Tuesday



Keep working these heavy lifts -- may you get a PR in one or the other or both!

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week

Tabata Mountain Climbers
8 rounds of 20 seconds work/10 seconds rest, for max reps

Sunday, December 4, 2016

Monday

Russian swings!

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.
You might have difficulty completing all five sets now that weights are heavy, do your best!

AMRAP 8
10 Pendley rows
10 power cleans
10 each side windshield wipers


Thursday, December 1, 2016

Friday

Practicing pull-ups make them stronger

Later this month we will do a 1 rm
Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week


Anytime after benching, perform:

A. 200-500 meter row warm-up then 500 meter row for time

B. Four rounds not for time
     There and back waiter's walk (one KB overhead and one by your side)
      25 GHD sit-ups*
      20-15 GHD back extensions*

Regular sit-ups and stiff-legged barbell deadlifts to scale
   

Wednesday, November 30, 2016

Thursday

Travis flies over the box!


10 minute AMRAP
30 second handstand hold
12 dumbbell snatches
30 double unders

20 Turkish getups for quality
Persevere ---  These are challenging but oh so good for your shoulders and abs.

Tuesday, November 29, 2016

Wednesday


John and Derek start the day off right.  It feels good to get back on track after a long holiday of turkey and treats!

4 rounds
20 Russian kettlebell swings
12 Goblet lunges
5/8 strict pull-ups

Alternate every two minutes for 20 minutes
10 back squats, working up
8 burpee box overs

Monday, November 28, 2016

Tuesday

Load up those weights!


Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week


Tabata
3 rounds, alternate between excercises
Push-ups
Sit-ups
Air squats

Sunday, November 27, 2016

Monday



I hope everybody had a good Thanksgiving!  Let's take another opportunity to be thankful for our health -- and use it to stay strong and fit!

We will continue with this pattern for a little while longer, then take some time to test some 1 rep maxes and some benchmarks before Christmas.


Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.


In ten minutes
Row as many meters as possible
-- on the second, fourth, sixth, and eighth minute get off and do 5 dumbbells thrusters (40/25#)






Tuesday, November 22, 2016

Wednesday

Concentration!  Absolutely vital for the development of the overhead squat - and many of you are seeing the benefits.


Wednesday - normal schedule
Thursday - one class at 9 am - special holiday WOD for friends and family
Friday - two classes only, 9 am and then 6 pm - something special
Saturday - normal 9 am


Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Conditioning
21-15-9
Russian kettlebell swing - heavy
DB push press (50-40#/30-20#)
+ Every round do: Bear crawl there and back and five strict pull-ups



Monday, November 21, 2016

Tuesday



Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week

Another Tabata! This time your score is just the number from the lowest interval. So keep it up!
Burpees x8

Sunday, November 20, 2016

Monday



This week the schedule is different for Thanksgiving -- normal schedule Monday, Tuesday, and Wednesday with the heavy barbell lifts (Bench on Wednesday) then a special coach Alyssa friends and family class on Thursday (Thanksgiving) at 9 am and a coach's choice WOD on Friday at 9am and 6 pm.

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.

AMRAP 4, rest 1, AMRAP 3
A. 10 hollow rocks
     5-10 push-ups depending on capacity

B. 10 v-ups
     12 Russian twists





Thursday, November 17, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

5 rounds or until cut-off
KB front rack carry there and back
15 wall balls
15 supine ring rows


Wednesday, November 16, 2016

Thursday



Your work on the overhead squat is showing dividends in the snatch!  Nice job with a difficult WOD on Wednesday.

Skill work

4 rounds, 1 minute each station, no score
Free choice
DB good mornings
DB step-ups AHAP
KB snatch or swing
V ups

Tuesday, November 15, 2016

Wednesday

Strong women moving some weights around!  It feels good to do something uncomplicated and badass.

Snatch skill work
EMOM 10
2 snatch

AMRAP 15
7 snatch
7 muscle ups or 7 pull-ups and 7 dips
28 DUs or 14 misses




Monday, November 14, 2016

Tuesday




Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week


Short MetCon TBA

Sunday, November 13, 2016

Monday

CrossFitters too come in all shapes and sizes and colors, but everybody works hard and sweats together.  Please support your fellow athletes and make sure our atmosphere stays friendly and welcoming.


Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.

AMRAP 10
5-7 strict pull-ups depending on capacity
400 meter row
10 each side tire strikes

Thursday, November 10, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Superset with
5x5 Pendley rows from the ground

Conditioning
50-40-30       Hollow rocks
25/20-20/15-15/10    Pushups
15-15-15       Back squats (135/85+ pounds)

Wednesday, November 9, 2016

Thursday


Skill Work

5 sets of 5 each side barbell step-ups, work up

Four rounds
1 minute kettlebell snatch (swing if needed)
30 seconds rest
1 minute toes to bar/knees to elbows
30 seconds rest
1 minute ninja roll to jump
30 sec



Tuesday, November 8, 2016

Wednesday

Combat Mode, y'all

EMOM 10
2 Hang power clean + clean
Work up

WOD - AMRAP 15
2 cleans or power cleans (use heaviest weight from complex)
8 burpee pull-ups
250/200 meter row





Monday, November 7, 2016

Tuesday



Happy Election Day!  Go do your patriotic duty or do 50 burpees!  You can go register to vote on this last day in person, just Google it.

Work up to a heavy Turkish Getup

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week

Tabata Slam Ball

Sunday, November 6, 2016

Monday


It was a good challenge running backwards this weekend!  Try it yourself.

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.

5 rounds or until cutoff
10 dumbbell floor press AHAP
20 Russian kettlebell swings
There and back single arm farmer's carry AHAP
Other arm


Thursday, November 3, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Superset with
5x5 Pendley rows from the ground


WOD - 4 rounds
10 hang power cleans (75/45 pounds)
10 push press
20 hollow rocks
4 shuttle runs there and back




Wednesday, November 2, 2016

Thursday

More teamwork!

6 rounds
500 meter row
10 each side barbell lunge (overhead for an extra challenge)
25 sit-ups
25 supermans

Tuesday, November 1, 2016

Wednesday



15-12-9-6-3
Back Squat 135/85+
Russian twists (count one side)
Bear crawl there and back

Monday, October 31, 2016


Happy Halloween!

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.  The only way to get better at this challenging mveoment is to do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week


Tabata
20:10 intervals - Alternate x6
DU's or power jumps
Sit-ups

Tuesday


Happy Halloween!

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week.  The only way to get better at this challenging movement is to do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week


Tabata
20:10 intervals - Alternate x6
DU's or power jumps
Sit-ups

Sunday, October 30, 2016

Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)


Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)



Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)



Monday

Teamwork!


Front squat
5 sets of 5 reps
Add weight to last week

One minute each station, 3 rounds
Row for calories
Kettle bell swing (Rx+ kettle bell snatch)
Push-ups (Rx+ ring dips)



Thursday, October 27, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Superset with
5x5 Pendley rows from the ground


Five rounds
9 pull-ups
9 thrusters at 95/65 pounds
9 toes to bar

Thursday

Burpee box jumps, another chance to be awesome!


Five rounds, every other minute
5 back squats
Build up to today's 5 rm


3 rounds
   500/400 meter row
   30/20 kettlebell swings

Choose reps based on your capacity



Tuesday, October 25, 2016

Wednesday



EMOM 10
3 Clean and jerk 135/95+

Five rounds
20 sit-ups
10 burpee box jumps