05.22.17

Sport & Performance

Smalov Jr. 5/12

*this is the second wave of Smalov, you will repeat the same rep and set scheme you did during the first four sessions, only adding weight across all sets BY FEEL.  By feel weight recommendations will be listed below.

1a.squat 6 x 6 @70% + ________lbs** in 25 min.

1b.max UB strict pullups x 3 (every other squat set, if you were unable to get an average of 10 on 05.08.17 use a band today, if you were able to an average of 10 on 05.08.17 add 5-10lbs. for weighted pullups on all sets)

**weight recommendations:

-0 lbs.-if you felt crushed by these sets and weights, or if you did not complete all the reps and sets within the timeframe 

-5-15 lbs.-if you completed all reps and sets but it was tough

-15-25 lbs-if all the reps and sets were easy

2.every 2 min. for 8 min. perform 3 UB high hang power clean x 4 (build to a heavy)

10-12-14-16 reps for time of:

-handstand pushups (Sport use a deficit #45m #25f)

-toes to bar

-deadlift #225m ##155f

Fitness

1.squat 6-6-6-6-6-6 work to a heavy 6 in 20 min. (try to match or exceed weights from 05.08.17)

10-12-14-16 reps for time of:

-hand release pushups

-med ball situps #20m #14f

-box jumps “24m “20f

post times to comments

 

05.21.17

Aerobic Development Day

-run 25 min. with a weight vest/body armor on or carry an object roughly 20lbs

Use your fitness to enjoy life, and the lives of your kids, the lives of your grand-kids, and even your great grand-kids.

05.20.17

Sport & Performance

1.hang snatch work to a heavy 2 in 12 min.

2.hang clean work to a heavy 2 in 12 min.

3 rounds for time of:

-500m row

-21 burpee onto bumper plate

-12 hang power clean #155m #105

Fitness

1.overhead squat work to a challenging 3 in 12 min.

2.front squat work to a challenging 3 in 12 min.

3 rounds for time of:

-400m run

-21 burpee onto bumper plate

-12 hang power clean #95m #65f

IMG_9470

The horror of rowing for intervals.

Read:

Memorial Day Murph

2017 Memorial Day Murph

Just as in years past, we will be hosting the CrossFit hero workout “Murph” on Memorial Day weekend.  This year we be doing Murph on Saturday, May 27, 2017 at 9:30am.  There will be NO other classes this day nor any strength work before the workout.

This workout honors Lt. Michael Murphy who was KIA on June 28, 2005.  As with all hero WODs we suffer to honor those who given their lives to protect our freedoms.  You can suffer to honor and still work within your capacity here with us.

We will be programming 4 versions of this workout.  The RX version with a weight vest/body armor.  A version with the full rep scheme but no vest.  A version with the full run but less bodyweight reps, and a version of 1/2 the running and less reps.

Murph-WOD-v2

If you wish to sign up to get a tshirt, you can here.  If you wish to just suffer to honor, that is ok as well.  This is open to not just our members, but anyone who has the ability to be on time and want to honor the fallen on Memorial Day weekend.

05.19.17

Sport & Performance

1.jerk work to a heavy 2 in 15 min.

2.pause (2 count @ bottom) front squat work to a heavy 3 in 15 min.

4 rounds for time of:

-10 handstand pushups

-20 wall ball #20m #14f

-30 cal. row/bike/ski

-400m run

Fitness

1.power clean + front squat work to a heavy weight in 15 min.

2.push press 3-3-3-3-3-3 work to a heavy 3 in 15 min.

3 rounds of:

-10 burpee box jump overs “24m “20f

-20 wall ball #20m #14f

-400m run

post times to comments

IMG_9784

Summer heat brings outside fun in the sun.

05.18.17

With our first heatwave hitting this week, I wanted to bring up to you all  some summer reminders.

1.Wear deodorant.  No one smells amazing after working out, and we are all working out.  So put deodorant on before you come to the gym, and if you were smart you would bring some spray deodorant with you to put on afterwards.  Axe smell > Armpit smell.

2.If you are a sweater (a person who sweats a great deal, not a part of winter wardrobe), bring an extra shirt or a towel to wipe off or put down on your car seat.  Don’t try to use a whole roll of our paper towels after each workout.

3.The waters in the fridge are NOT complimentary.  They are NOT free.  There are NO IOU’s.  You want a water? Bring one, or buy a refillable water bottle, or buy one from us for $1.00.  And yes we accept all the change from your car ashtray (do cars still have ashtrays?)

4.There are no fluid containing bottles on the gym floor at any time.  Keep all fluids off the rubber workout area.  We have seen too many spills; too many bars, bumpers, kettlebells, and dumbbells dropped on these bottles; or when it is really hot, that semi-frozen liquid sweat all over the floor.  So, keep it in the fridge or on the shelves.

5.When the temperature is in the high 90s or triple digits, you will often (not always) see shorter workouts.  You should look at the workouts, hydrate properly BEFORE the workout, and try not to wear all black if we are running for distance.

Sport & Performance

1.bench 6-6-6-6-6 work to a heavy 6 in 15 min. (try to match or exceed all sets from last week)

2.deadlift 6-6-6-6-6-6 work to a heavy 6 in 15 min. (try to match or exceed all sets from last week)

“Death by Prowler”

with a constantly running clock:

-every minute on the minute perform 1 25m prowler push #70m #45f, add 1 25m push every minute, continue until you are unable to perform the prescribed number of pushes within the minute

Fitness

1.bench 6-6-6-6-6 work to a heavy 6 in 15 min. (try to match or exceed all sets from last week)

2.deadlift 6-6-6-6-6-6 work to a heavy 6 in 15 min. (try to match or exceed all sets from last week)

21-15-9 reps for time of:

-cal. row/bike/ski

-ground to overhead anyway #95m #65f

post total pushes or times to comments

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Calories are hard Mkay.

05.17.16

Sport & Performance

Smalov Jr. 4/12

1.squat 3 x 10 @ 85% of 2RM on 05.01.17 in 30 min.

with a constantly running clock set for 20 min. perform:

0-11:59 min.

-push press 3 x 3 (add 5lbs from last session on 05.10.17)

12-20 min.

AMRAP in 8 min. of:

-15 cal. row/bike/ski

-15 power snatch #115m #85f

Fitness

1.squat 3-3-3-3-3-3 work to a heavy 3 in 20 min.

with a constantly running clock set for 20 min. perform 2 rounds of:

-2 min. max distance prowler push 50m #70m #45f

-2 min. max reps burpees

-2 min. max reps box jump overs “24m “20f

-2 min. max reps situps

-2 min. max reps dumbbell power snatch (you pick the weight)

post loads and rounds and reps to comments