Tuesday 1.9.18

Related image

Compare your score today with your score from 11/13/17

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

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Tuesday 1.2.18

Related image

MOBILITY

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

WOD

27-21-15-9
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
calorie row

This workout features the same movements as the benchmark workout “Fight Gone Bad”. Today, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light.

Saturday 12.23.17

Related image

Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Thursday 12.14.17

Image result for crossfit christmas party

HOLIDAY HANGOUT

Don’t forget! We are hanging out at Zoiglhaus Brewing this Saturday night from 7pm and onwards. Partners welcome. The more the merrier! Dress to impress!

MOBILITY

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

STRENGTH

push press

3 x 9 @ 70%

WOD

tabata x 4
KB swings 53/35
row (cals)
abmat sit-ups
shuttle sprints

In this Tabata workout, athletes will alternate between 20 secs of work and 10 secs of rest for 8 rounds on each movement. This means athletes will complete all 8 rounds of KB swings before moving on to all 8 rounds of rowing and so on. For the shuttle sprints, stop where you are at the end of each 20 secs and continue on from that point. Each movement is scored separately, with the score being the total amount of reps across the 8 rounds.

Wednesday 12.13.17

Image result for nutrition challenge

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.

Monday 11.13.17

Related image

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

“Dirty 30”
for time
30 box jumps 24/20
30 chest-to-bar pull-ups
30 KB swings 53/35
30 front squats 115/80
30 toes-to-bar
30 push press 115/80
30 deadlifts 115/80
30 wall balls 20/14
30 burpees
30 double-unders

Having fun today with a scaled up version of the classic benchmark workout, “Dirty 30”. Enjoy.

Thursday 11.2.17

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

WOD

teams of 3
7 min AMRAP
50 back squats 135/95
50 back squats 185/125
AMRAP back squats 215/145

rest 3 minutes

7 min AMRAP
50 push press 115/75
50 push press 135/95
AMRAP push press 155/105

rest 3 minutes

7 min AMRAP
50 deadlifts 185/135
50 deadlifts 225/155
AMRAP deadlifts 275/185

Ideally we’ll be pairing teams up who can use the same weight across each movement. If unable to do that, it is ok to use multiple bars if space allows. Or better yet, simply use the heaviest weights that all three athletes can lift. The score for each section is total reps at the last weight. Bars will be taken from the rack for both the back squats and the push press. Teams can split reps however.
With a 1:2 work to rest ratio, athletes should be working for bigger sets, but not to the point of failure. Switching before reps start to become a big struggle will ensure that athletes are able to continue to move efficiently through these sets. When athletes reach failure, it takes too long to recover. Moving well and moving smart will allow each team to get the most possible reps at each station. Most of the three minutes of rest will be spent transitioning and setting up for the next movement.

Monday 10.16.17

Image result for fight gone bad meme

MOBILITY

foam roll those lats (starts at 2:30 in video) 2 min each side

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

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

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

Benchmark WOD

“Fight Gone Bad”
3 rounds for max reps
1 min at each station:
wall balls 20/14
KB swings 53/35
box jumps 24/20
push press 75/55
row for cals
rest

Athletes will spend 1 minute at each of the 5 stations performing as many reps as possible with no rest between stations. Following the last station, athletes will have 1 minute to rest before returning to the first station.