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Friday March 25, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 25, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Join us at 5:00pm for a 16.5 Party/Potluck! We will have athletes battling out 16.5! Come to participate or spectate!
METCON:

WORKOUT 16.5 RX

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

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METCON:

WORKOUT 16.5 Scaled

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

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METCON:

WORKOUT 16.5 Teens 14-15

(Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

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Wednesday April 20th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 20, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

A.  Work to today’s heaviest squat clean

B. Double under challenge.

10-20-30-40-50-40-30-20-10 (optional skill work)

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METCON:

AMRAP 20 Minutes

30 Wall Balls

20 Box Jump Overs

10 Power Cleans (135/95)

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CrossFit Endurance – Track has been moved back to Thursdays. Please meet at Highland High School at 5:30am on Thursdays

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Tuesday May 17th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 17, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

A.  Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.

B.  Optional 1500-1600 meters at black level pace.  Prepare to test next week for full test.[/vc_column_text][vc_column_text delay=”0″]

METCON:

10 min AMRAP

15 Cal row/bike

6 Toes to Bar

6 Box jumps[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

Accessory: 9 minute EMOM

Min 1: Wall-sit

Min 2: Plank

Min 3: Handstand Hold (RX+ HS walk)[/vc_column_text][/vc_column][/vc_row]

Thursday July 21st, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 21, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

P Harris Warm Up

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STRENGTH:

ATHLETE CHOICE

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METCON:

“Plate Baby”

Two rounds.  Must be holding a plate to move or count rep.

Run 400 Meters

22 Plate G2OH

22 Box Steps

22 Russian Twists (2ct)

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ACCESSORY:

Toes to Bar

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*Optional CrossFit Endurance Workout*
  • 2000 Meter Row

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Wednesday August 17th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 17, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

400 Meter Run,

3 Rounds of:

5 Good Mornings

5 Barbell Back Squats

:30 Hip Opener Stretches

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STRENGTH:

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

Then…

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 75-80% of today’s heavy single

(P3-Back Squat)

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METCON:

EMOM 21

1: 8 Pullups (STRICT OR C2B)

2: 10 Thrusters (95/65) (115/75)

3: 200 Meter Run

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ACCESSORY:

STRETCH[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout* Meet at the Highland High School Track at 5:30am

2 Sets

200 Meter  fast/sprint pace, 500 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 400 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 300 Meter easy pace

Rest 10 Seconds

200 Meter  fast/sprint pace, 200 Meter easy pace

Rest 4 minutes 

Total 4400 Meters

Workout Details: Each set in this workout totals 800 Meters of “fast/sprint” running. The goal of this workout is to have your cumulative 200 Meter time equal your 800 meter goal time. Developing experience at this speed or time domain is very important. As example, if you have an 800 meter goal time of 3 minutes and 20 seconds then your 200 Meter intervals should target 50 seconds. This workout will total 1600 Meters at this very high intensity time domain.

Workout Focus: Your focus in this workout is your 200 Meter speed. Target an aggressive and sustainable speed for these 200’s. Anyone can pick a speed and then get slower and slower. This strategy would teach hurting real bad and running slow. The key is to use the easy paced intervals to clear your lactate (fatigue) so that you can maintain your targeted 200 meter speed. You can pick an easy paved speed needed to recover.

How do you know if you did this workout correctly? Did your cumulative 800 Meter times (sets, 1 versus set 2) match?

Thanks to Chris Hinshaw from Aerobic Capacity for this workout!

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Thursday September 1st, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 1, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARMUP

  1. In Partners with a Rower/PVC and empty Barbell:

While one person Rows for 1min, the other person performs 1 Air Squat each time they Row 1 Calorie.

  1. Prep for Front Squats

10 reps with a few more pounds than the empty Barbell

8 reps with a few more pounds

6 reps with workout weight

Then 3X3 reps with 10 more pounds than their working weight.[/vc_column_text][vc_column_text delay=”0″]METCON

1000 Row/Run

Rest 3 minutes

Max Set Front Squat @ (45/35) (115/75lbs) (135/95)

Rest 3 minutes

Max 500m Row/Run

Rest 2 minutes

Max Set Front Squat

Rest 2min

Max 250m Row/Run

Rest 1 minute

Max Set Front Squat[/vc_column_text][vc_column_text delay=”0″]Warm Down 

2 minutes each side of Pole Stretch

*OPTIONAL PULL-UP Progressions[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

REST DAY[/vc_column_text][/vc_column][/vc_row]

Friday: Jan 29th 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”JANUARY 29, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Athletes Choice[/vc_column_text][vc_column_text delay=”0″]

METCON:

8:30am, 9:30am and 12:30pm class will be an OUTSIDE WORKOUT due to the SEALFIT event in the gym.  Bring water and running shoes. Be prepared to get a great workout! You will not be disappointed.

*Please note that we will not have Childcare at 9:30 Today* Very sorry for the inconvenience. This will not be a regular thing that will happen.[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Meet at the gym at 5:00am
Run 13.1 Miles at 80% of 10 Mile Time Trial pace from last Friday[/vc_column_text][/vc_column][/vc_row]

Thursday March 3, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 3, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Athletes Choice – Work technique and save yourself for 16.2!

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METCON:

Active recovery

800m Run

80 Sit-ups

40 Cal Row

80 Mountain climbers

800m Run

Come join us for the 16.2 Open announcement at 6:00pm!

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*CrossFit Endurance Workout* – Meet at Highland High School Track at 5:30am

Warm Up

400 Meters and Drills

then

10 x 100 Sprints – Walk the curves for rest

then

Bleachers

then

Cool Down

400 Meters[/vc_column_text][/vc_column][/vc_row]

Wednesday March 30, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”March 30, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Snatch Work to today’s heavy single

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METCON:

2 Rounds

25 Hand Stand Push Ups (HSPU) (to Open standard)

800 Meter Run

25 Weighted Pistol Squats (25/15)

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*CrossFit Endurance Workout*

Meet at Highland High School at 5:30am or run from the gym to the track at 5:15am

2 Rounds of Bleachers for Warm Up

then

4 x 200 Meters

4 x 400 Meters

then

2 Rounds of Bleachers for Cool Down

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