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

Saturday 12.2.17

Partner WOD

9am and 11am

6 rounds for total reps
AMRAP 1 at each station
wall balls 20/14
DB snatch @ 25% BW
cal row
burpees
double-unders

Benchmark Hero WOD

10am

“Wes”

for time
800m run with 25/15 plate
then
14 rounds
5 strict pull-ups
4 burpee box jumps 24/20
3 cleans 185/135
then
800m run with 25/15 plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

Tuesday 9.12.17

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

3 rounds
1 min max effort strict weighted pull-ups 15/10
rest 30 sec
1 min max effort strict unweighted pull-ups
rest 30 sec
1 min max effort kipping pull-ups
rest 2 min

watch this “Pull-up Mechanics” with Kelly Starrett

WOD

4 rounds with a partner
30/20 DB renegade rows @ 30% BW
1000/800m row
(split the reps/rows evenly however)

Monday 9.4.17

“Grit is doing what you don’t want to do, to be what you want to be.” – Dea Irby

Happy Labor Day! Regular class schedule all day!

Image result for hotshots 19

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

Partner Memorial WOD

“Hotshots 19”

6 rounds
30 air squats
20 power cleans 135/95
8 strict pull-ups
400m run

1 partner works, 1 partner rests. Divide reps/runs evenly as you like.

Firebreather? Give your partner the day off and do it by yourself. Use the original rep scheme of 30-19-7.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Foundation where 100 percent of the donations will be distributed to the families.

Please click the link to donate to the families. >> https://hotshots19.crossfit.com/

This workout is performed in memory of…

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

Monday 8.28.17

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.” –Vince Lombardi

Shout out to all competitors! Please consider registering for the Everyday Warrior 2017Battle Series! This is a fun and challenging online competition that helps support local CrossFitters with cancer. 3 workouts total, one a week for 3 weeks during Saturday 10am classes (9/23, 9/30, 10/7). Check out all the details here. And get registered here.

MOBILITY

partner shoulder internal rotation improvement 2 min each partner
hips and psoas smash with lax ball 2 min each side

STRENGTH

10 x 3 back squats @ 85%
at some point before, after or during your squats…
1 set
max effort unbroken strict pull-ups (have to stay on bar)
Record reps achieved, if a band was used or not and what color band was used. We will re-test in 8 weeks.

WOD

for max reps/cals
3 min rowing (cals)
rest 1 min
3 min burpee box jump-overs 24/20
rest 1 min
3 min wall balls 20/14
Record score for each of the 3 movements on the board and in your own training log as well. Also carefully record any modifications used. We will retest this wod in 8 weeks.

Tuesday 8.15.17

MOBILITY

lat rolling 2 min each side (starts at 2:30 in video)
https://www.youtube.com/watch?v=LuJcHe_EebA
barbell calf smash 2 min each side

STRENGTH

3 rounds
1 min max effort strict weighted pull-ups 15/10
rest 30 sec
1 min max effort strict unweighted pull-ups
rest 30 sec
1 min max effort kipping pull-ups
rest 2 min

watch this “Pull-up Mechanics” with Kelly Starrett

WOD

12 min AMRAP
10 DB renegade rows @ 1/3 BW
20 box jump overs 24/20
100m sprint

Monday 8.7.17

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

STRENGTH

4 x 9 deadlifts @ 70% “The Deadlift Set-Up” with Kelly Starrett

WOD

4 rounds for max reps/cals
1 min row for cals
1 min push-ups push-up standards
1 min strict pull-ups
1 min rest

Saturday 6.24.17

Related image

We have a hot weekend going on! Make sure you all drink plenty of water!! Please stay well hydrated! 

Partner WOD

9am and 11am

teams of 2
“Hurricane”
5 rounds for time
800m run
22 power cleans 135/95

Benchmark WOD

10am

“Patton”

for time
25 deadlifts 155/105
400m run
10 strict pull-ups
10 clean and jerks 155/105
800m run
10 strict pull-ups
10 clean and jerks 155/105
10 strict pull-ups
800m run
10 clean and jerks 155/105
10 strict pull-ups
400m run
25 deadlifts 155/105

Shane Eric Patton, Son of James J. Patton and Valerie A. Berdeski, was a U.S. Navy SEAL. He was killed in action in Afghanistan on June 28, 2005 and was 22 years old.

On that day he was called into action when four of his fellow teammates were under attack and outnumbered by 120. Shane and other brave SEALs jumped into a helicopter to go get them. When they arrived they started to descend to let the seals out. Right at that moment the helicopter was shot down by an RPG (Rocket Propelled Grenade).