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Monday December 16, 2013

Posted by on Dec 15, 2013 in Blog |

Fundamentals

KB Swings 5×10
KB Goblet Squats 5×10

Ratcheting EMOM – 22 Minutes
At the top of every minute perform Max Reps of the following(alternate):
Kettlebell Swings
Single Unders

Fitness

KB Swings 5×15
KB Front Squats 5×10

Ratcheting EMOM – 22 Minutes
At the top of every minute perform Max Reps of the following(alternate):
Kettlebell Swings(24/16)
Double Unders/Speed Jumps

Performance

KB Swings 5xMaxEffort (44/40)
KB Front Squats 5×12

Ratcheting EMOM – 22 Minutes
At the top of every minute perform Max Reps of the following(alternate):
Kettlebell Swings(28/22)
Double Unders

Ratcheting EMOM: 1st minute perform movement for 10 seconds, rest remainder of the minute.  Do the same time domain on the 2nd minute (the other movement).  Every 2 minutes add 5 seconds of work.

Thank you to everyone who came to the Christmas party Saturday night!  The gym camera is……well, at the gym.  So we don’t have the crazy photos to show you yet!  Salami eyeballs made its way into the evening.  Don’t ask.

Reminders:

1.  We have 6 spots left to redeem the Golden Ticket!  If you are in wave #1, be sure to remind your friends or resend the Golden Ticket to anyone who you think will ♥ our CrossFit program!

2.  9am Saturday class will be added starting Saturday the 21st.  This may or may not be the same WOD as the 8am.  Sorry, but the vibe totally goes down when there’s not as many people attending the 9am (We know you all ♥ your 8am!).  We’ll be evaluating the protocol for it and perhaps bring strength work/barbell work (among other movements) into the 9am class.

3.  Condensed schedule for the holidays.  Please refer to ZP for class times.

 

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Friday December 13, 2013

Posted by on Dec 12, 2013 in Blog |

Fundamentals

Power Snatch Complex 5 Sets
2 Snatches from Pockets
2 Snatches from Take-Off

WOD:
5 Rounds
16 Jumping Lunges
16 Sit-ups
8 Hang Power Snatch

Fitness

Snatch Complex 5 Sets not to exceed 85% of:
2 Snatches from Pockets
2 Snatches from Take-Off
2 Snatches from the Floor

WOD:
7 Rounds
16 Jumping Lunges
16 Sit-ups
8 Power Snatch (95/63)

Performance

Snatch Complex 5 Sets not to exceed 85% of:
2 Snatches from Pockets
2 Snatches from Take-Off
2 Snatches from the Floor

WOD:
7 Rounds
16 Jumping Lunges
16 Sit-ups
8 Power Snatch (135/88)

Did you RSVP yet for our Christmas Party this Saturday night?  Don’t lay around in your PJ’s…..time to get put your holiday hat on!

Unknown

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Thursday December 12, 2013

Posted by on Dec 11, 2013 in Blog |

Fundamentals

Front Squat 5×5

EMOM: 12 minutes
Even: 7 Back Squats
Odd: 8 Push-ups

Finisher: 4 x 120 foot challenging farmer carry, full rest in between.

Fitness

Front Squat 7×3

EMOM: 12 Minutes
Even: 7 Challenging Back Squats
Odd: 8 Weighted Push-ups or Bodyweight

Finisher: 4 x 120 foot challenging farmer carry, full rest in between.

Performance

Front Squat 7×3

EMOM: 12 minutes
Even: 7 Back Squat @ approximately 70%
Odd: 8 Weighted Push-ups

Finisher: 4 x 120 foot challenging farmer carry, full rest in between.

1.  We’ll be adding in the Saturday 9am starting on December 21st. 

2.  What else is more fun than wearing sweat pants around your CrossFit peeps?  Wearing normal clothing at our Christmas party!  You won’t get recognized!  :)

Remember to RSVP HERE!

Holiday_Party_2012_logo

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Wednesday December 11, 2013

Posted by on Dec 10, 2013 in Blog |

Fundamentals

Jerk 5×2

Kettlebell Filthy 30 (14/16kg)
30 Goblet Squats
30 Single Arm Rows
30 Two Arm Swings
30 Kettlebell Kick-backs
30 Floor Presses
30 Single Leg Deadlifts
30 Push Press
30 Reverse Lunges
30 Kettlebell Cross Chops
30 Sumo-high pulls

 

Fitness

Jerk 5×2

Kettlebell Filthy 50 (16/20kg)
50 Goblet Squats
50 Single Arm Rows
50 Two Arm Swings
50 Kettlebell Kick-backs
50 Floor Presses
50 Single Leg Deadlifts
50 Push Press
50 Reverse Lunges
50 Kettlebell Cross Chops
50 Sumo-high pulls

 

Performance

Jerk 5×2

Kettlebell Filthy 50 (20/24kg)
50 Goblet Squats
50 Single Arm Rows
50 Two Arm Swings
50 Kettlebell Kick-backs
50 Floor Presses
50 Single Leg Deadlifts
50 Push Press
50 Reverse Lunges
50 Kettlebell Cross Chops
50 Sumo-high pulls

What do you get when you cross a paleo pot-luck with awesomeness? 

CrossFit Athlete Lab’s Christmas Party, yo!!!!

Get your RSVP in HERE.

christmas1

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Tuesday December 10, 2013

Posted by on Dec 9, 2013 in Blog |

Fundamentals

Deadlifts 5×7
Between Sets: Rope Climb Practice/Progressions (for those of you who did not come on Monday)

WOD
750m Row
200 Singles
500m Row
150 Singles
250m Row
100 Singles

Fitness

Deadlifts 5×7
Between Sets: 1 Rope Climb

WOD
1000m Row
50 DU/150 Speed Jumps
750m Row
40 DU/100 Speed Jumps
500m Row
30 DU/75 Speed Jumps

Performance

Deadlifts 5×7
Between Sets: 1 Legless Rope Climb

WOD
1500m Row
50 DU
1000m Row
40 DU
500m Row
30 DU

We have 16 spots left for the Golden Ticket!  We have some fun prizes ready for the top two members to bring in the most peeps! 

featured-we-want-you

TO BE AT OUR CHRISTMAS PARTY!!!

Register HERE to put in your RSVP!

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Monday December 9, 2013

Posted by on Dec 8, 2013 in Blog |

Fundamentals

Broomstick Fran
17-13-9
Thrusters (empty bar)
Pull-ups

Skill Work – 3 Rounds
Ring holds (work towards 30 Sec)
Rope Climb Progressions
Dips (work towrds a single without a band)
Handstand Progressions

7 Rounds
30 Sec Shuttle Run, 30 Sec Rest

Fitness

Broomstick Fran
21-15-9
Thrusters (empty bar)
Pull-ups

Skill Work – 3 Rounds
Skin the Cats (3x per round)
Rope Climbs (1 climb, practice efficiency)
Ring Dips (work towards a single with out bands, or a weighted set of 5)
Handstand Holds (work up to 1:00)

7 Rounds
30 Sec Shuttle Run, 30 Sec Rest

Performance

Broomstick Fran
21-15-9
Thrusters (empty bar)
Pull-ups

Skill Work – 3 Rounds
Ring Inversions (3x per round)
Rope Climbs (1 Climb, focus on efficiency)
MU Progressions
Handstand Walking Progressions

7 Rounds
30 Sec Shuttle Run, 30 Sec Rest

**Empty Bar can be PVC or 15/33/45# barbells.  When choosing a barbell, pick based on stamina to perform the first round of  thrusters unbroken.

Up and Coming this Saturday night – CHRISTMAS PARTY!!!! 

We need your RSVP’s on Zen Planner (so we know how much wine, beer and booze to get).  We love hanging with everyone over the holidays, this is one of our favorite parties!!  Christmas sweaters and tree-light earrings always welcome.   :)

**You’ll see all the details about the event, when you register**

holidaypartyfrontpage-1

 

 

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Friday December 6, 2013

Posted by on Dec 5, 2013 in Blog |

Fundamentals

Strict Press 5×3
Push Press 3×3

BuyIn: 50 Air Squats
12-9-6-3
Deadlift (135/83)
Burpees
BuyOut: 100 Singles

Fitness

Strict Press 5×3
Push Press 3×3

BuyIn: 75 Air Squats
15-12-9-6-3
Deadlift (185/123)
Burpees
BuyOut: 50 DU

Performance

Strict Press 5×3
Push Press 3×3

BuyIn: 100 Air Squats
15-12-9-6-3
Deadlift (315/203)
Burpees
BuyOut: 50 DU

 

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Thursday December 5, 2013

Posted by on Dec 4, 2013 in Blog |

Fundamentals

Power Clean + Front Squat 10×1

5 Rounds
10 [Hang Power Clean + Front Squat]
10 Pushups

Finisher: Pullup Practice. Find the least
amount of assistance needed to do one pullup.
Then do 5×1

Fitness & Performance

Clean 7×3 (TouchNGo)

5 Rounds
10 Hang Clean (165/108)
10 HSPU

Finisher:  5×5 Strict PullUps

Woot!  Keep the Golden Tickets coming….17 spots left.

6am’ers setting the pace for the day.

6am

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Wednesday December 4, 2013

Posted by on Dec 3, 2013 in Blog |

Fundamentals

Row 5 x 4 Minutes
Rest 4 Minutes

During rest period work on skills
1. Strict Pull-ups 5×1
2. KB Swings – 1×15
3. Jump Rope/DU – Practice
4. Hip Extension on GHD 1×15
5. Push-ups 1×10

Fitness

Row 5 x 4 Minutes Max Effort
Rest 4 Minutes

During rest period work on skills
1. Strict Pull-ups 1×15
2. KB Overhead Swings – 1×20
3. DU – One attempt at max
4. Back Extension on GHD 1×25
5. Dynamic Push-ups 1×10

Performance

Row 5 x 1000m Damper @ 10/8
Rest 4 Minutes

During rest period work on skills
1. Strict Pull-ups 1×15
2. KB Overhead Swings – 1×20
3. DU – One attempt at max
4. Back Extension on GHD 1×25
5. Dynamic Push-ups 1×15

1.  Keep passing out your Golden Tickets!  Lots of peeps taking advantage so far, we want to fill up all 30 slots!

2.  Remember Friday night 4pm is back starting on the 13th!

3.  Christmas party details coming out on Friday.  Time to get dazzled up with your fellow CrossFitters!

4.  Jump-n-Rope Double Under Clinic coming February 15th – More deets soon!

Kevin & Kathryn:  Squatting makes your legs and your marriage stronger!

P1020879  P1020877

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Tuesday December 3, 2013

Posted by on Dec 2, 2013 in Blog |

For Fundamentals, Fitness and Performance levels:

Bear Complex:
5 Rounds total.  Each round consists of 7 complexes.  Move up in weight each round, as needed.   For max load you can handle in your 5th round for ALL 7 complexes.  Must stick with push press.  No push jerks. 

The way we perform the Bear Complex at our box is for load.  Not timed.

Power Clean (or combine into a clean)
Front Squat
Push Press
Back Squat
Push Press from behind the head

Golden Tickets are getting redeemed!  Send it to your peeps so they can grab a spot!

Our very own Joan V. “suckered” her new hubby Brent into joining.  Have you seen him lately?  I think he lost about 30 pounds by now.  Way to go Brent!

Brent

 

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