Thursday 2.8.18

Image result for crossfit PR meme

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

Choose your own adventure today. Pick a lift, find your 1RM, maybe get a PR! Then choose one gymnastics movement and test your max. Feel free to choose an optional gymnastics movement that suits your skill level. And finally, a short conditioning piece to really test your mettle. How fast can you go?

weightlifting
pick one
15 min to establish
1RM deadlift
1RM push press
1RM back squat
1RM thruster

gymnastics
pick one
10 min to establish
max strict pull-ups in 2 min
max chest-to-bar pull-ups in 2 min
max toes-to-bar in 2 min
max handstand push-ups in 2 min
max ring dips in 2 min

conditioning
for time
400m run
500m row

Monday 12.18.17

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

3 x 7 @ 75%

WOD

for time
1500m row
100 double unders
400m run
100 double unders
1500m row

or

for time
1200m run
100 double unders
500m row
100 double unders
1200m run

Tuesday 12.12.17

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

WOD

teams of 2
8 total rounds for time
500/400m row
200m medball run 20/14

Partners will complete full rounds before switching, each partner will complete four rounds.

CORE

accumulate 2 min of each hold
2 min L-sit hold
2 min L-hang hold
2 min plank hold

Saturday 10.28.17

Partner WOD

9am and 11am

30 min AMRAP
500m row
400m run
2 rounds of “Cindy”

1 round of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats

Benchmark WOD

10am

“Hoopes”

33 min AMRAP
5 thrusters 135/95
7 toes-to-bar
1 legless rope climb
200m run
buy-in: 118 wall balls 20/14
On a 33 min running clock begin the workout with the buy-in of 118 wall balls. Upon completion of the wall balls begin the AMRAP portion of the workout. Complete as many rounds and reps as possible in the time remaining.

“On September 12, 2012, the New Jersey State Police lost one of the best Troopers who has ever served our department. His name is Trooper James Hoopes, badge number 5712. Trooper Hoopes died in the line of duty while training for his physical fitness test [on the Atlantic City boardwalk]. Trooper Hoopes was a role model for Troopers, both on a professional and personal level. He was very serious with his health and fitness. His death was tragic and completely breathtaking to anyone who knew him, because anyone who has ever had contact with Trooper Hoopes would never believe he would have died during a training exercise. Trooper Hoopes touched a lot of lives within the State Police Family, but even more within his Community; where he was actively involved with coaching youth sports.”

In honor of him, and after consulting several of his close friends who live the CrossFit code, one of the coaches from CrossFit Buena programmed [this] WOD… Trooper Hoopes was, not only a hero to the New Jersey State Police, but also the Community his served. The 33 minutes in the AMRAP represent the date of Trooper Hoopes’ death (12+9+12). The 118 wall balls represent his graduating class. The AMRAP rep scheme represents his badge number: #5712

Detective Sergeant James G. Hoopes was born in Atlantic City on August 16, 1972 and was raised in Ventnor. He graduated from Holy Spirit High School in 1990 and then Albright College in 1994. At Albright, Jim played basketball, set the school’s rebounding record and was recently honored as a member of the Albright College All Century Team. He later went on to obtain his Master’s Degree from Seton Hall University. Jim toured the United States playing professional basketball with the Washington Generals. He then went on to teach Spanish and coach basketball at Holy Spirit High School while working summers at the Greenhouse in Margate. In November 1998, Jim graduated from the 118th New Jersey State Police class. He proudly and honorably served as a State Trooper for 14 years.

James G. Hoopes is survived by his wife, Merry, and sons, Jayson and Joey. Jim is also survived by his mother Cathy, sister Lisa (Drew) Gibson.

Friday 9.22.17

“Pessimism leads to weakness, optimism to power.”
— William James

MOBILITY

shoulder external rotation improvement 2 min (starts at 2:50 in video)
https://www.youtube.com/watch?v=VR1An7jpdUY
lax ball hip mash 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

12 min to go through this triplet as many times as possible
2 tire flips
1 TGU (each side) AHAP
50m farmer carry 2 x 70/53

WOD

4 rounds for max reps against a 4 min clock
500/400m row
20 wall balls 20/14
max reps pull-ups
(1 min rest btwn rounds)

Thursday 9.7.17

“Grit is just showing up.” – Lucie Winborne

Benchmark alert! This Saturday’s benchmark workout will be the Hero WOD “Schmalls” 

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM

STRENGTH

15 min to establish your 1RM clean and jerk. Record it!

WOD

3 rounds
in 5 min perform…
500/400m row
400m run
max effort push-ups
rest 2 min between rounds

Thursday 8.17.17

Benchmark alert! This Saturday’s benchmark workout will be “Bar Fight”

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat
5 x 7 @ 75%

WOD

3 rounds
500/400m row Rowing
15 ring dips Exploring Ring Dip Errors
25 toes to bar Efficiency Tips: Knees To Elbows/Toes To Bar
1 min rest

Wednesday 6.14.17

Image result for wednesday fitness meme

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner

https://www.youtube.com/watch?v=ch3lzhTzv5o

working the deep squat with a banded supine and figure 4 pose 2 min

https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

4 x 9 @ 70%

WOD

500m row or 400m run

9 rounds
6 HR push-ups
10 box jump overs 24/20

500m row or 400m run

Friday 6.9.17

Image result for crossfit deadlift testing meme

MOBILITY

thoracic extension with double lax balls (starts at 1:20 in video) 2 min

clearing hip impingement with band (starts at 2:50 in video) 2 min each side

https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

Establish 1RM deadlift. Record your weight! Use a rep scheme like this 5,3,3,2,2,2,1,1,1

“The Deadlift Set-Up” with Kelly Starrett

WOD

3 rounds

500m row
400m run
100 double-unders