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Friday January 30, 2015

Posted by on Jan 29, 2015 in Blog |

A. 12 min – One set every 90 seconds for 12 min:
[A] 1x Snatch, working up in weight
[F] 3x Hang Power Snatch + 3 +OHS (or HPS and immediately ride the OHS down with control x3)

B. Relative Strength – [looking for 2-5 minutes on this.]
[A] 15 reps for time at 80% of A, take time to reset and have really good form.
[F] 2 min Max Rep KB Swings (heavy)

C.  500m Row
50 DB Snatches (30/40)
50 Sit-ups

This Monday:  Stronger Fast Healthier will be at the evening classes with samples to try.  Come on by!

Fixing Common Rowing Errors:  Shane was our instructor at the Rowing Certification last weekend.  Take some tips from him!

Below is a video of a sprint start.  Just a small taste of strategy behind getting your split times faster.  We realize you haven’t learned this (yet), but wanted to show it for now.

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Thursday January 29, 2015

Posted by on Jan 28, 2015 in Blog |

A. 4 Working Sets of each:

[A] & [F] Front Rack Lunges x4/each leg

Strict T2B or K2E x7
Hanging Knee Raises, or Weighted Sit Ups x10 reps

Ring Push Ups x10, elevate feet on box for more advanced.
[F] Tough set of 8 push-ups

B. For time: Sprint Chipper (muscle endurance/aerobic power)
30x Front Squat [A] 95/65 [F] Light BB or single KB
30x Push Press (same bar) [F] Light BB or 2 DB’s
30x Power Clean (same bar) [F] Ball Slams to keep cycle time high, or KB swings.
30x Burpees

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Wednesday January 28, 2015

Posted by on Jan 27, 2015 in Blog |

A. Deadlift Progression Pt 2.  One set every 2 min for 10 minutes.
[A] Load as follows:
1. 50% x10
2. 60% x10
3. 70% x6
4. 80% x4
5. 85% x3
[F] x7 reps, 2020 tempo for all sets.  Climbing if you can.

This progression is heavier than 2 weeks ago in %.

B. Tabatas:  Rest 1 minute after completing all 8 rounds at one station.
1. KB Swings (Russian, 24kg/32kg)
2. Box Jump (20/24in)
3. Row for Calorie

Whip it.  Whip it good!

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Tuesday January 27, 2015

Posted by on Jan 26, 2015 in Blog |

A. 5 Sets: Clean x 3
[A] Build up to tough set of 3 reps, TnG
[F] 3x Hang Power Clean + 3x Front Squat
Very new: 5x Front Squat

B. For max total combined reps:
[A]
Max Reps Clean in 2 min @ 80% of “A”.
Rest 2 min
Max Reps Clean in 1 minute.
Rest 1 min
Max Reps Clean in 30 seconds.
Done
[F] Max Reps HPC + FS or just Front Squats (from a rack). Using same timing scheme.

C. 3 rounds for time:
20x Wall Ball 20/14
15x Pull Ups
[A] C2B if you can, or perform 6x Muscle Ups (you must know the height of your own rings and set up your own area).
[F] Kipping/Jumping/Rings

Stay tuned for some cool stuff coming out about The Open to help get you all involved!

REMINDERS: 

1.  Show Your Love to Sassy Spoon:  Saturday, February 14th from 11-1pm.  Carpool to Tamara’s new restaurant and meet up with some Athlete Lab peeps for some paleo grub!  More details to come…..

2.  Our next Athlete Immersion 101 launches on Monday, February 16th!  The last 2 sold out, so let’s keep it rollin’!  Registration HERE.

3.  Friday Night Lights will begin on February 27th for the CrossFit Open!  You can register for Scaled or Rx Divisions on the Games Site.

Jeanne’s sister gave her the nudge to finally join CrossFit.  It has been a game-changer for her, and we’re so proud of all that has been accomplished thus far!  

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Monday January 26, 2015

Posted by on Jan 25, 2015 in Blog |

Extended Warm-up and Rowing Drills

Max Aerobic Power: 7 min on, 2 min off x3 stations

Each station is scored as its own AMRAP:

100m Sprint [10x shuttles]
[A] 7x Ring Dips
[F] Static/Assisted Dip or Hand release push up

50x Double Unders/100x Jump Rope Passees [F]
5x RR Man Makers

Row 150m
10x Toes to Bar/Hanging Knee Raises

REMINDERS: 

1.  Show Your Love to Sassy Spoon:  Saturday, February 14th from 11-1pm.  Carpool to Tamara’s new restaurant and meet up with some Athlete Lab peeps for some paleo grub!  More details to come…..

2.  Our next Athlete Immersion 101 launches on Monday, February 16th!  The last 2 sold out, so let’s keep it rollin’!  Registration HERE.

3.  Friday Night Lights will begin on February 27th for the CrossFit Open!  You can register for Scaled or Rx Divisions on the Games Site.

Coach Cooper focusing on nothing but the lift.

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Friday January 23, 2015

Posted by on Jan 22, 2015 in Blog |

A. Spend 5 min after warm up working on:
Walk Pike on Tall Box
Wall Walks
Kick Up Handstands, add shoulder tapping practice if you can.
Freestanding
Walking

Please get a coach to spot you, if you are initially unsure.

B. 12 min Alt EMOM
Front Squat
[A] x2 Reps – work up to about 85-88% of 1RM
[F] x5 Reps, with one second pause in bottom of each rep

HSPU x5
[A] Ab mat (no more than 2), deficit, negatives, strict, pick a method that is challenging.
[F] x5 Push-ups: Bodyweight, weighted with a plate on floor, etc. Pick a set of challenging 5.

C. 10-8-6-4-2
Thruster (83/115lb), Scale weight but should feel more “challenging”.
Strict Ring Pull-ups
[F] Seated ring pulls or very low ring rows

Up and Coming:

1.  Coach Emily will be doing an extra mobility session after the Saturday WOD, for those who would like to stick around for a few extra minutes.

2. Show Your Love to Sassy Spoon: Saturday, February 14th from 11-1pm.  Carpool to Tamara’s new restaurant and meet up with some Athlete Lab peeps for some paleo grub!  More details to come…..

3. Our next Athlete Immersion 101 launches on Monday, February 16th!  The last 2 sold out, so let’s keep it rollin’!  Registration HERE.

4. Friday Night Lights will begin on February 27th for the CrossFit Open!  You can register for Scaled or Rx Divisions on the Games Site.  Friday nights will be set up in heats with judges and TONS of FUN!  You do not have to officially register for it via CrossFit Headquarters, but choose to just be an active participant in it, and surround yourself with encouraging people each Friday night!  More details to come….

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Thursday January 22, 2015

Posted by on Jan 21, 2015 in Blog |

A. 4 sets each, alternating:

Stiff Leg Deadlift
[A] & [F] x5 – 2020 Tempo, climbing weight

Ring Plank/Floor
Accumulate 1 minute

Rope Climbs
[A] x2, as challenging as possible (no feet, no feet on way down, etc.)
[F] Pulls from floor x3 reps, or work on technique!

B. 21-15-9, reps for time.
Deadlift
[A] Bodyweight
[F] Weight where you might go unbroken or might break 1x per set
DB Hang Cleans
[A] 30/40lb
[F] Weight where you can get at least 10 in a row.
V-ups x2
[F] All scaled versions of v-ups/sit-ups

Anne with a beautiful overhead position.

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Wednesday January 21, 2015

Posted by on Jan 20, 2015 in Blog |

A. 5 sets: Overhead Squat
[A] Work up to a heavy 3
[F] x5 reps, climbing if possible.

B. 15 min AMRAP:  Rest 1 minute after each round.
Row 200m hard
[F] Row 150m hard
10x Alt Arm DB Snatch/KB Snatch (or 10x Russian KBS)
30x Double Unders/Speed
[F] 60x Single Unders

Rest 1 min after each round.

Stagger start if needed.  Each round takes roughly 2 minutes.  Remember to rest for one minute then.

Up and Coming:

1.  Show Your Love to Sassy Spoon:  Saturday, February 14th from 11-1pm.  Carpool to Tamara’s new restaurant and meet up with some Athlete Lab peeps for some paleo grub!  More details to come…..

2.  Our next Athlete Immersion 101 launches on Monday, February 16th!  The last 2 sold out, so let’s keep it rollin’!  Registration HERE.

3.  Friday Night Lights will begin on February 27th for the CrossFit Open!  You can register for Scaled or Rx Divisions on the Games Site.

Coach Emily is running a tight ship!  

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Tuesday January 20, 2015

Posted by on Jan 19, 2015 in Blog |

A.  5 Sets Each – Alternating

3 Position Power Clean + Overhead
[A] Mid-thigh + Below Knee + Floor + 1x Push Jerk
[F] 3x Hang Power Clean + 3x Push press

Dips x5
[A] Can be weighted
[F] Strict bodyweight or Assisted

B. Sprint Chipper 

30x Bupree Bar Jump Overs
[F] If you’re using dumbbells, then jump over a hurdle.

30x Power Clean & Push Jerk
[A] 135/95#
[F] Couple of options:
1.Hang Power Clean + Push Press; either BB or DB
2.Heavy-ish KB Swings + DB Push Press

30x C2B Pull Ups
[F] Jumping/Kipping/Rings, etc.

30 Burpee Bar Jump Over

REMINDERS:

1.  Show Your Love to Sassy Spoon:  Saturday, February 14th from 11-1pm.  Carpool to Tamara’s new restaurant and meet up with some Athlete Lab peeps for some paleo grub!  More details to come…..

2.  Our next Athlete Immersion 101 launches on Monday, February 16th!  The last 2 sold out, so let’s keep it rollin’!  Registration HERE.

3.  Friday Night Lights will begin on February 27th for the CrossFit Open!  You can register for Scaled or Rx Divisions on the Games Site.

sassy-spoon-wholesome-food-logo   healthy-heart

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Monday January 19, 2015

Posted by on Jan 18, 2015 in Blog |

A. Back Squat
[A] Work up to a 1RM, no tempo
[F] Find a 3RM at a 30X2 tempo

B.
[A] Take 85% of 1RM & perform max reps [neuromuscular endurance test]
[F] Take 85% of 3RM and perform max reps at 30X0 tempo

We have done this previously. If you track your lifts, you might find that you make gains in different ways. Some in absolute strength (a new PR), or you might find that your 1RM is the same, but you’re able to do more at 85% than the first time you did this.  Both types of gains are good!

C. 2 Rounds: 1 minute on, 1 minute off

1. Wall Ball
[A] 20/14 – to 10′ line
[F] scale to a weight you can get a set of 12-15 in so they get more muscle endurance

2. Box Jumps
[A] Box Jump Overs [24/20], you can choose to jump straight over the box or on top.
[F] Box Jump + Step Down

3. Row for Cal

1.  Another thank you for those who came out to Freeze Fest!  We had a great time!  You can see some photos on our Members Only FB page.

2.  Show Some Love to Sassy Spoon:  We’d like you to “show your love” on Valentine’s Day by heading over to Sassy Spoon and supporting one of our previous treasured members, Tamara Brown and her new restaurant.  Amazing food!!  Head on over between the hours of 11am-1pm and you’ll more than likely run into people from our community.  Or, feel free to carpool over with a handful of friends.  We’ll be there!  More details to come, along with address and more.

3.  The Open – starts the end of February and we’ll be reserving Friday nights for the scaled and Rx workouts!  More details to come, but you can register with CrossFit Headquarters now.  Go HERE.

Tom with a strong finish with his wife, Coach Cooper, this weekend at Freeze Fest!  6th place finish in the Scaled Division of 76 teams overall!  AWESOME.

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