Saturday 1.13.18

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Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Friday 12.29.17

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

8 min min EMOM
2 hang power cleans
build up to heavy set of 2

WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

Practicing the hang power clean today before completing the Hero workout “DT”. Much of the workout comes down to the hang power cleans, so we need to really dial in this movement. Look to keep “DT” metabolic and not so much limited by strength. You should choose a weight that you could complete one full round unbroken.

Wednesday 12.13.17

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2018 Nutrition and Fitness Challenge!

Hello, fitness friends! We are excited to announce our upcoming challenge in January. This challenge will focus on two simple but oh so important things; good nutrition and working out. Want to look good, feel good and live a long, healthy life? Then this is the challenge for you! Hopefully all the good habits you develop in January will carry over to the rest of the year and beyond.

Some of the details about earning points in the challenge…First, on (important date!) Dec 28th, we will have a local company come to the gym from 4pm to 6pm and do body comp testing (body fat measurement). I know this time is more convenient for the afternoon folks but I’m hoping you morning peeps can swing by after work. It really only takes a few minutes. We will do this test again at the start of February and compare before and after numbers. The cost to you will be $40 for both tests. Also, we will perform a TBD benchmark workout at the start of the month and again at the end and compare numbers on that. And, finally, I will be tracking your attendance at the gym for the month.

So, three ways to earn points. Lose body fat (1 point for every .1 of a percent), increase your fitness (1 point for every extra rep in the test workout) and good attendance at the gym (1 point for every visit). And did I mention prizes? Cash, massages, jump ropes and tshirts just to name a few. Please plan on being at the gym between 4 and 6pm on Dec 28th for the body comp test. More details to come!

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

STRENGTH

hang power clean
6 x 3
build up to a heavy set of 3

WOD

3 rounds
20 hang power cleans 95/65
20 front squats 95/65
20 push press 95/65

We start by building up to a heavy set of 3 hang power cleans and then finish with a barbell only wod. When we go heavy, the goal is to challenge yourself on the weight while still moving well. In the wod, the barbell weight should be lighter and something you could complete each movement unbroken if necessary.

Wednesday 11.22.17

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

STRENGTH/SKILL

warm up/practice barbell movements
push press, front squats, hang power clean
build up to heaviest weight on all 3 movements, then load opening weight on the bar

WOD

teams of 3
AMRAP 7
50 push press 115/75
50 push press 135/95
AMRAP push press 155/105

rest 3 minutes

AMRAP 7
50 front squats 115/75
50 front squats 135/95
AMRAP front squats 155/105

rest 3 minutes

AMRAP 7
50 hang power cleans 115/75
50 hang power cleans 135/95
AMRAP hang power cleans 155/105

Barbell weights should be something that athletes could perform 15, 9, and 6 reps unbroken respectively when fresh. Teams can have multiple bars only if necessary to accommodate different strength levels in athletes. Use a rack for the push press and front squats. Score is total reps at final weight for each movement.

We want to maximize work on each weight before passing to the next partner. We want to avoid going to failure on any of these weights. Athletes will be able to maintain larger and more consistent sets if they switch before they start to slow down. As the bars get heavier, the reps should get lower and the transitions should get more frequent.

Saturday 11.11.17

Partner WOD

9am and 11am

6 rounds
every 6 min
600m run
12 deadlifts
10 hang power cleans
6 push jerks
135/95

Score is your slowest round.

Benchmark WOD

10am

“McGhee”

30 min AMRAP
5 deadlifts 275/195
13 push-ups
9 box jumps 24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Wednesday 9.13.17

MOBILITY

2 rounds
air squats- heels elevated, flat surface, front of foot elevated
(5 reps of each kind with a 5 second hold at rock bottom)
5 barbell “press and stretch”
Chad Vaughn Warm-Up

STRENGTH

back squats
4 x 9 @ 70%

WOD

9 min AMRAP
2 front squat
perform 3 burpees any time the barbell touches the ground
score is total number of barbell reps performed
RX 115/75 FB 135/95

Saturday 7.29.17

Partner WOD

9am and 11am

800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95
800m run
2 rounds of “DT” 135/95

(DT: 12 deadlifts, 9 hang power cleans, 6 push jerks)

Benchmark Hero WOD

10am

“Dallas 5”

with a running clock in 29 minutes
from 0:00-5:00 AMRAP
burpees
from 6:00-11:00 AMRAP
7 deadlifts 155/105
7 box jumps 24/20
from 12:00-17:00 AMRAP
Turkish get-ups 40/30 DB
from 18:00-23:00 AMRAP
7 snatches 75/55
7 push-ups
from 24:00-29:00 AMRAP
row for cals
Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

This Hero WOD was originally posted on the CrossFit main site as the workout of the day for Saturday, July 8, 2017 (170708).

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Wednesday 6.7.17

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MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

STRENGTH

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

*Squat if you can, power if you can’t.

The Snatch – CrossFit Connect Olympic Lifting Series

CrossFit – Chad Vaughn, 285 pound Snatch

WOD

6 rounds
6 push-ups
6 abmat sit-ups
6 air squats
6 pull-ups
6 deadlifts 95/65
6 hang power cleans 95/65
6 push press 95/65
6 cal row

Saturday 6.3.17

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Partner WOD

9am and 11am

22 min AMRAP

100 double-unders
30 ground-to-overhead 75/45
100 double-unders
30 ground-to-overhead 95/65
100 double-unders
30 ground-to-overhead 115/80
100 double-unders
30 ground-to-overhead 135/95
100 double-unders
AMRAP ground-to-overhead 155/105

Benchmark WOD

10am

“Incredible Hulk”

20 min AMRAP

5 deadlifts 115/75
5 hang power cleans 115/75
5 front squats 115/75
5 push press 115/75
5 back squat 115/75