08.12.17

Reminders: Today marks the restart of our Powerlifting Supplemental Classes at 8:30am.  This is ONLY for those who signed up for Coach Lonnie’s PL classes this month and those who have Supplemental Individual Programming for Powerlifting.  This is NOT an Open Gym time nor is it a time for Supplemental Individual Programming for Met-Con or Weightlifting.  Coach Lonnie has opened up this time for her powerlifting squad ONLY.

Sport & Performance

1.2 split jerk work to a heavy double in 15 min.

2.2 pos.(knee, floor) power clean work to challenging in 10 min.

for time:

-7 bar muscle ups

-14 burpees

-21 cal. row/bike/ski

-28 wall ball

-21 cal. row/bike/ski

-14 burpees

-7 bar muscle ups

Fitness

1.power clean + split jerk work to a heavy 2 (PC + SJ, PC + SJ) in 15 min.

2.front squat 5-5-5-5 work to a heavy 5 in 10 min.

AMRAP in 10 min. of:

-7 hand release pushups

-14 hang power clean #95m #65f

-21 deadlift #95m #65f

post rounds and reps to comments

IMG_5015

We hope you enjoy the calories as much as Coach Tom enjoyed his birthday yesterday!

08.11.17

Reminders: Squadlocker store will be open online until August 15, 2017.

Sport & Performance

1a.squat 5 x 5 @ 80% of heaviest 5 on Tuesday

1b.max UB strict chin ups x 5

2a.every 90 seconds 8-6-4-2 UB power snatch (build to a heavy 2)

2b.every 90 seconds 30 double unders x 4

for time:

-10 clean #135m #95f

-10 clean #185m #115f

-10 clean #225m #135f

Fitness

1.squat 5 x 5 @ 80% of heaviest 5 done on Tuesday

“Karen”

for time:

-150 wall ball #20m #14f

post times to comments

FSCN1113

Do a wall ball, rinse & repeat 150 times.  

08.10.17

Want some Southern Maryland CrossFit swag?  Click here on SquadLocker and order up some sweet gear.  This online shop will stay open until August 15, 2017 and orders will ship out directly to your door on/around August 31, 2017.  If you are wondering about sizing, most of the stuff is Under Armour so you can go to Dick’s Sporting Goods and try on whatever you are going to get with our logo (and maybe more if you customize it).

Sport & Performance

1.pause (2 count @ knee) snatch + snatch work to a heavy single in 15 min.

2.snatch balance + 1 overhead squat work to challenging in 10 min.

for time:

-50 alternating 1 arm kettlebell power snatch #53m #35f

-100 cal. row

-50 kettlebell swings #53m #35f

Fitness

1.push press 3-3-3-3-3 work to a challenging 3 in 15 min.

2.2 pos. (knee, floor) power snatch work to challenging in 10 min.

for time:

-400m run

-30 ground to overhead anyway #115m #75f

-400m run

post times to comments

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Coach Matt working though kettlebell snatches.  

08.09.17

Sport & Performance

1.pause (2 count @ knee) clean + clean & jerk work to a heavy single in 15 min.

2.jerk drop 3-3-3-3 work to a heavy 3 in 10 min.

21-15-9 reps for time of:

-snatch #115m #85f

-row/bike/ski for cal.

Fitness

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

2.2 pos. (knee, floor) power clean work to a challenging weight in 10 min.

for time:

-30 burpee onto bumper (BUY-IN)

3 rounds of:

-200m run

-12 pullups

then

-30 burpee onto bumper (BUY-OUT)

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Lets see if our gymnastics drills are starting to pay dividends.  

08.08.17

Reminders: Summer Special is ending August 9, 2017.  It will not be offered after we close on Wednesday.  So strike while you have the chance if you are still interested in 60 consecutive days of training for $150.00.

I saw a lot of you were disappointed that the workout on the whiteboard yesterday did not match what was online yesterday.  Good, not because mother nature made us change the workout, but because many of you newer athletes are getting online and actually reading what the workout is and preparing yourself for it and seeing all the information we put out.  With that being said, we have more than one coach.  We have Coach Matt, Coach Chuck, Coach Amy, Coach Tom, Coach Lonnie, and Coach Sam.  You can see pictures of all of them here.  And most of the time, they wear black coaches shirts.  Sometime they don’t though, so if a person who is not lifting with the class comes up and offers advice on a lift, or a movement, they are trying to help you, and give you some real tips, so you should probably take that info, not just brush it off.  Because they probably have performed better, lifted more, won more awards, or studied more about fitness and its application than you have.  If you shun their help, my guess is they will start to offer it less and less, and that is a loss for you.

Sport & Performance

1a.squat 5-5-5-5-5 work to a heavy 5 in 18 min.

1b.max UB strict pullups x 5

2a.every 90 seconds 8-6-4-2 UB power clean (build to a heavy 2)

2b.every 90 seconds 1 arm dumbbell overhead walking lunge x 4

AMRAP in 12 min. of:

-32 double unders

-16 hang cluster #135m #95f

-8 toes to bar

Fitness

1.squat 5-5-5-5-5 work to a heavy 5 in 18 min.

AMRAP in 12 min. of:

-200m run

-10 push press #135m #95f

-5 toes to bar

post rounds and reps to comments

 

RSCN0373

Any guesses for “C”?

 

 

08.07.17

Sport & Performance

1.bench 3-3-3-3-3 try to exceed weight on all sets by 5lbs from last week

2.deadlift 3-3-3-3-3 try to exceed weight on all sets by 5lbs from last week

 

EMOM for 9 min. of:

0-3 min. 1 bar muscle up

4-6 min. 2 bar muscle ups

7-9 min. 3 bar muscle ups

*if you fail at to get the required number of bar muscle ups in any minute bike max cal for the remaining time

Fitness

1.bench 3-3-3-3-3 try to exceed weight on all sets by 5lbs from last week

2.deadlift 3-3-3-3-3 try to exceed weight on all sets by 5lbs from last week

AMRAP in 9 min. of:

-25-50-75m shuttle run

-10 pullup

post rounds and reps to comments