CrossfitWOD

Wed - Oct 01, 2014 : Benchmark Pain Storm?
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On-Ramp:
2x
21-15-9
Thrusters
Pull-Ups
*Start a new round every 7 min

CrossFit:
"FRANTASTIC"
3x
21-15-9
Thrusters (95/65)
Pull-Ups
*Every 7 min start a new FRAN

CrossFit+:
20 min Mobility Session

Run 1mile Easy
10 Push-Ups w/4s negative
10 Ring Pulls w/4s negative
10 Straight Leg DL w/4s negative
10 Good Mornings
20 Hip Ex
1mile Run

Strength:
DL: 5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%
Weighted Dip: 6x4
Weighed Pull-Up: 6x4

Tue - Sep 30, 2014 : Pain Storm Eve

On-Ramp:
7min EMMOM
4-8 Pull-Ups

3 Rounds
20 Sit-Ups
10 TTB
20 OH Lunge w/Plate

CrossFit:
7 min EMOM
4-8 L Pull-Ups

3 Rounds
30 Sit-Ups
15 TTB
30 OH Lunges w/plate (45/25)

CrossFit +:
Accumulate 2 min in L-Sit
Accumulate 1 min of Hollow Body
Accumulate 30s of False Grip L-Hang

3 Rounds
10 Power Snatches (115/85)
500m Row (600/525)
Rest 3 min
-5 min Rest
50 Ring Dips for time

Strength:
cleans 85% 2x3
90% 3x3

pj+jrk 80% 2x2
85% 3x2


clean pulls 100% 2x5
110% 3x4

Press:5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Mon - Sep 29, 2014 : Hitting things off with some KBS

On-Ramp:
100 KBS
*every time you stop 4 Burpees

CrossFit:
150 KBS (55/35)
*every time you stop 7 Burpees

CrossFit +:
3x10 Butterfly Tech.
*start with small circles and progressively get bigger
3x5 Bar MU
*singles

"HELEN"
3 Rounds
400m Run
21 KBS (55/35)
12 Pull-Ups

Strength:
"Week 6"
3 pos snatch 70% 2x3
75% 3x3

sn pp 90% 2x3
95% 3x3

clean shrugs 130% 5x5

B.S.:5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Fri - Sep 26, 2014 : Some running on Friday
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Recover Your Bod

Sore, tweaked, tired? What have you done about it? We as coaches do all that we can to give you the tools to help yourself and stay as healthy possible. As the old saying goes, “Give a man a fish, he eats for a day. Teach a man to fish, he eats for the rest of his life.” We are your teachers, hopefully you are learning how to fish.

A good post workout routine is a key way to stay on top of your game.
1. Cool Down- Jump on a rower for 3-5min at a conversational pace. This DOES NOT mean do another workout.

2. Workout your Tightness- Tight hammies or shoulders? They are going to take some work to to get better. A solid 5-10min. everyday will work wonders. EVERYONE has tight hip flexors or quads, stretch them.

3. Be consistent and ask questions- If you don’t ask we don’t know. Keep in mind there are MANY more members than coaches. When we show you something try and take in as much as possible but don’t be afraid to ask for a refresher.

4. Supplementation/Food. Get a good post workout shake. It should consist of a FAST digesting protein and carbs. Make sure you're eating enough protein/carbs/fat to meet you daily balances. This is probably the biggest part of your recovery.

5. SLEEP! You don't get results in the gym, you get them outside the gym. Your body needs to recover and one of the biggest roles in that is sleep. I know we all have busy schedules but try to at least shoot for the 6-9 hour range. Power naps are also a good option.

On-Ramp:
OHS Tech.
*THEN*
8 Rounds of Tabata Running

CrossFit:
7x3 OHS
*THEN*
10 Rounds of TABATA RUNNING

CrossFit +:
CLASS WOD

Strength:

snatch 75%1x1
80% 1x1
85% 1x1
93% 2x1

cln&jrk 75%1x2
80% 1x2
85% 1x1
93% 2x1


sn shrugs 120% 4x5

F.S.:5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Thu - Sep 25, 2014 : Stay Strong

On-Ramp:
WB/SDLHP Tech.
*THEN*
10 min ARMAP
10 WB
10 SDLHP

CrossFit:
5x3 Pendlay Row
*THEN*
15 min AMRAP
15 WB (20/'14)
15 SDLHP (75/55)

CrossFit +:
10 CTB Pull-Ups
10 Squat Snatch (135/95)
10 Walking Lunges *Front Rack
10 Rope Climbs
10 Walking Lunges
10 Squat Snatches
10 CTB Pull-Ups

Strength:
snatch 80% 2x3
85% 3x3

3 pos cleans 70% 2x3
75% 3x3

sn pull 100% 2x5
105% 3x4

Bench: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

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