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Wednesday September 7th, 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=”September 7, 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

Flag Chase 5 rounds

* Perform 5-6 Rounds

Squat Warmup

10 air squats with 5 second pause at the bottom

10 alt Pidgeon stretch with 5 second pause

10 light goblet squat with 5 second pause at the bottom ***MAINTAIN TENTION!

1 min banded hip distraction ea. Leg

10 light KB lateral lunges with 5 sec pause (straight leg on the heel)

10 full range controlled air squats[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Coach Bergener’s 1 and ¼ Front Squat

*Used to help you drive out of the hole on a clean.

Build to a heavy single.[/vc_column_text][vc_column_text delay=”0″]METCON

5 RFT

20 Double Unders (Rx+25 dubs/ 25 fast feet)

10 Prisoner Squats (air squat with hands behind head)

5 RFT

20 Parallete Lateral Jumps

10 Burpees

5 RFT

25 Double Unders

15 Air squats[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

For time:

75 GHD sit ups

NOTE: Goal is to finish these in under 3 minutes. Lower the reps to 50, if needed, so you can finish in under the 3 minutes.[/vc_column_text][vc_column_text delay=”0″]*CrossFit Endurance* – Meet at Highland High School at 5:30am

10 Minute Warmup;

400 Meters

Active Stretching

Running Drills

Thanks to Aerobic Capacity for this workout;

4 Sets: 2×600 Meters with no rest between reps and 2 Minutes rest between sets. Total Workout 4800 Meters

Workout Details: The 600’s will be performed by running 200 Meters at a moderate pace, running 300 Meters at a fast pace and 100 Meters at an easy pace. Take 2 Minutes of rest after every 1200 Meters.

Workout Pacing: Your 300 Meter Intervals are all at a fast pace equal to your mile PR time. As example, an athlete with a mile PR of 8 Minutes will target 90 seconds or 30 seconds per 100 Meters. Your 100 meter intervals are a slow recovery jog. You pick your recovery jog pace. Your 200 Meters are at a moderate pace.

The goal of this workout is to run the 300 Meter interval at a very fast pace. You should feel like it is a hard interval and that your pace is sustainable and fast for the 300 Meters.[/vc_column_text][/vc_column][/vc_row]

Wednesday May 11th, 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=”May 11, 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. Deadlift

10@ 45-50%

10@ 55-60%

6@ 65-70%

8@ 70-75%

6@ 80-85%

4@ 80-85%

B. Optional:

3X8 Glute Bridge

3X6 Landmine Row

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METCON:

3 RFT

30 KB swings

30 Burpees

30 T2B

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Friday August 19th, 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=”August 19, 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:

Barbell Warmup

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STRENGTH:

Deadlift- Build to a heavy triple

*P3 Deadlift

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METCON:

AMRAP 10

5 Hang Power Cleans (135/95)

10 Wall Balls

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ACCESSORY:

“Annie”

50-40-30-20-10

Double Unders and Sit Ups

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Saturday April 30th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: 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 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″]

METCON:

400 Meter Farmer Carry

30 Burpees

16 Air Squats

200 Meter Run

30 Wall Balls

16 Air Squats

200 Meter Run

30 DB Push Press

16 Air Squats

200 Meter Run

30 Sit Ups

16 Air Squats

200 Meter Run

30 Push-Ups

16 Air Squats

200 Meter Run

30 Tuck Jumps

16 Air Squats

400 Meter Farmer Carry

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Saturday September 3rd, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: 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 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″]SATURDAY

After every 25 reps, athlete must run 200 meters.  60 minute time cap.

“Filthy Fifty Endurance”

50 walking lunge steps

50 Jumping pull-ups

50 Kettlebell swings

50 jumping jacks

50 Knees to elbows

50 Push press, 45/35 pounds

50 Back extensions

50 Wall ball shots, 20/14

50 Burpees

50 Double Unders[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

OPEN GYM ATHLETE CHOICE[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance* – Crucible Training at 6:00am

We will be running then joining the class for a great workout!

800 Meter Warm Up

Active Stretching

5K for Time

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Friday May 27th, 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=”May 27, 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:
Overhead Squat

Focus on technique and form. Work on perfect Squat depth.[/vc_column_text][vc_column_text delay=”0″]

METCON:

AMRAP 15 min:

3 Squat cleans (125/185)  RX+ (145/205)

4 Box jumps (30/24)[/vc_column_text][/vc_column][/vc_row]

Monday Feb 8th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: 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=”FEBRUARY 8, 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:

Back Squat 4 x 10

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METCON:

Partner Workout – One partner works at a time:

50 Wall balls 20/14
50 Power Snatch 115/75 (scale to 60%)
50 Pull-ups
50 Clean & Jerk 115/75
50 Wall balls 20/14

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*CrossFit Endurance Workout*

Run

8 x 90 Seconds
90 Seconds off in between each interval.

Max effort while maintaining your technique

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Thursday June 23, 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=”June 23, 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:

Bent over Row[/vc_column_text][vc_column_text delay=”0″]

METCON:

3 Rounds of 21 – 15 – 9

Burpees

KB Swings

Double Unders[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

800 Meter Run[/vc_column_text][vc_column_text delay=”0″]

Optional *CrossFit Endurance Workout*

Run 6 Miles[/vc_column_text][/vc_column][/vc_row]

Monday April 11th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: 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 11, 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. Take 15 minutes to build to a heavy bottoms ups front squat

B. Snatch.  Take a set every 2 min.

5X2 Power Snatch @ 70-75%

5×2 2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

3X1 Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90%

 

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METCON:

Every minute on the minute for 18 minutes:

Minute 1: 8-10 Alternating Back Rack Reverse Lunges RX @ 135/95 (RX+ @ 185/125)

Minute 2: 8-10 Supinated-Grip Strict Pull-Ups

Minute 3: 20/15 Calorie Row (Sub 200 m run)[/vc_column_text][vc_empty_space][vc_column_text delay=”0″]

CrossFit Endurance:

Run 1 Mile

then

8 x 200 Meters

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Tuesday May 31st, 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 31, 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:

Deadlift 5×5 @70%[/vc_column_text][vc_column_text delay=”0″]

METCON:

21-15-9

Power Clean (135/95)

100 Double Unders after each set

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ACCESSORY:

L-sit/chair sit: total 3 minutes with as few breaks as possible

Dumbbell Bent over row 4X8

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