Thursday, March 31, 2016

Friday

Bill was getting some good power!

Bench Press 3×5 
(80% of 1rm. We will do it again next Friday and add weight.)

Row
Aim for your best 1000 meters ever!
500m, 500m, 
Then
1000m

Wednesday, March 30, 2016

Thursday



3 rounds not for time

2 Reverse Wall Walks + :30 nose to wall HS Hold

15 Super Man Back Extensions

15 Hip Bridges- * Hold the 15th rep for :10 (#45-#75)


Barbell Step Up 5×8 (4 each leg)


then

Tabata

Double Unders/Single Unders

Iso-V-Up Hold

Row

Tuesday, March 29, 2016

Wednesday

Mark, getting into the swing of things.  That kip takes a lot of practice to master!

EMOM 10 minutes

Perform 2 Hang Power Snatch + 2 OHS
Advanced athletes may squat snatch x2

Complete 4 rounds
10 Single Arm KB Swings R (24/16)

10 Single Arm KB Swing L
Row 200 M

10 KB Single Arm PP (A light enough weight that you have control and a tight hollow body)
10 KB Single Arm PP

Run there and back x4


Monday, March 28, 2016

Tuesday

Bill power cleaning 165# in yesterday's workout!

3 Rounds NFT 
3 Negative or 6 Strict Chinups
15 Banded Good mornings
30 second parallel or ring dip support
45 Double Unders or other skill

Press 3×5 

All 3 sets same weight.
You'll be adding a pound or two next week.

AMRAP 12 minutes

3,6,9,12,15,18,21…

Wall Balls

Hollow Rocks

Burpee

Sunday, March 27, 2016

Monday

Clarissa kicks ass on the jerk!

We will be going back to doing some consistent heavy lifting.

Workout of the Day


E2MOM 12 minutes (6 Sets)

Back Squat x 2 (no more than 80% 1 rm)

then

5 Rounds

4 Power Clean (80% of 1rm)

10 Pull Ups

20/15 Push Ups (Hand release)

Thursday, March 24, 2016

Friday


CrossFit Open 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar facing Burpees

Men use 95 lb. (scaled 65)
Women use 65 lb. (scaled 45)

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

Wednesday, March 23, 2016

Thursday

Gotta love Colorado weather!  From seventy degrees to blizzard in 12 hours.  The roads are all clear now, though, and we are ready to do some training.  

We will find out the very last CrossFit Open WOD and then it's back to regular heavy lifting and EMOMs!  Anybody else ready to back squat and bench every week again?  You really can't beat linear progression for strength-building; a few pounds at a time every single week really does add up.


Emom 10
Hang clean (squat)
Clean (squat)
Split jerk

Split jerk 1-1-1-1-1-1-1 reps

Monday, March 21, 2016

Wednesday

Joe. The Turkish getup is an excellent shoulder pre-hab exercise - and a good warm-up, too!


Edit: 6:00 am, 9:30 am, noon closed for weather - blizzard conditions.

Sun's out, let's meet at the gym at 5:30pm!

In general, if school is cancelled,5:30 am will probably by cancelled.  Look here or to the live schedule to find out about classes.  If you've registered for class and given me your number I will text you.



Helen

3 rounds for time of:
Row 500/400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Tuesday

Nice to get a chance to front squat.  After the WOD today there may be time for some barbell lifting.  Helen tomorrow, then split jerk Thursday, then the very last CrossFit Open WOD of the year!  

9-15-21 reps for time of:
Row for calories
115-lb. power snatches 


Sunday, March 20, 2016

Monday

John S

WOD warmup
1 rope climb per round
21-15-9
Goblet squats
Slamballs


Front squat 5-5-5-5-5 reps 


Thursday, March 17, 2016

Friday


Open 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

 

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Wednesday, March 16, 2016

Thursday

Check out these grip protectors!  Ask Chris about them.

3 rounds 
Row 1000 meters
40 mountain climbers
10 Reverse burpees



Tuesday, March 15, 2016

Wednesday

Bar pull-overs!  It's fun to swing around the bar sometimes.

5 rounds of:
12 dumbbell snatches floor to overhead AHAP, alternate sides
9 bench presses AHAP 
3 bar muscle-ups

Tuesday



Metcon warmup
Amrap 10
3 Burpee pull-overs
10 goblet squats
2 shuttle runs there and back
30 seconds rest

Snatch balance 1-1-1-1-1-1-1 reps 

Sunday, March 13, 2016

Monday



Short metcon

Clean and jerk 3-3-3-3-3 reps

Saturday, March 12, 2016

World Rowing Indoor Sprints!


You are invited to come to a free event - row your best 1000 meter sprint with the Longmont Sculling Club.

Saturday - today 12:30 pm to 2:30 pm

Thursday, March 10, 2016

Friday



CrossFit Open

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches 75/55#
3 bar muscle-ups 


scaled: 

10 PS 45/35 and 5 jumping chest to bar pull-ups 




Wednesday, March 9, 2016

Thursday

Mental preparation is an important part of  your heavy lifts.


For time, working on the odd minutes, and resting on the even minutes:
100 chest-to-bar pull-ups
95-lb. push presses, 125 reps
95-lb. back squats, 150 reps 

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Tuesday, March 8, 2016

Wednesday

Lifting straps are a good way to train the front squat when the athlete has limited rack mobility!

21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell 

Use a pair of heavy dumbbells or kettlebells for the overhead lunges.

Monday, March 7, 2016

Tuesday

Yo burpee pull-ups!

90 double-unders
9 pull-ups
9 dips
9 squat clean thrusters, 45/25-lb. dumbbells
80 double-unders
8 pull-ups
8 dips
8 squat clean thrusters, 45/25-lb. dumbbells
70 double-unders
7 pull-ups 
7 dips
7 squat clean thrusters, 45/25-lb. dumbbells

Rx+ Muscle-ups instead of pull-ups and dip plus 65/45 pound dumbbells.
Scaling allowed of course!

Sunday, March 6, 2016

Monday

Maya and John doing CrissFit Open 16.2
It was an interesting experience pairing up - judging and being judged really adds a little something!

There will be a short met-con for a bit of cardio.

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Thursday, March 3, 2016

Friday

Amanda

CrossFit Open Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb. 


Wednesday, March 2, 2016

Thursday

Lindsey 

Keep practicing your burpee pullovers!

For time, fast and heavy:
21 dumbbell thrusters
Row 400 meters
18 dumbbell thrusters
Row 400 meters
15 dumbbell thrusters
Row 400 meters

Extra credit: Press 5s

Tuesday, March 1, 2016