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Tuesday September 6th, 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=”September 6, 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

Do the following down the length of the gym.

2 Lunges + 2 Air Squats.

2 Lateral Lunges (1 each side) + 2 sumo squats.

Half Handstands

4 bird peckers with a pause each time you touch the ground + 2 Inchworms.

+2-3 min barbell prep[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Part 1

Work up to a Heavy 1 Rep of the Complex:

High Hang Squat Clean

Mid thigh Squat Clean

Squat Clean[/vc_column_text][vc_column_text delay=”0″]METCON

3 RFT

30 Pistols (Sub Bulgarian lunges) (alternating legs)

20 OH Squat (RX: 65/45lbs) (RX+: 75/55lbs)

30 Walking Lunges

20 Back Squat (65/45lbs) (RX+: 75/55lbs)[/vc_column_text][vc_column_text delay=”0″]WARM DOWN

Spend 3-5min on a Rower, Assault Bike, or jog at an easy pace.

Finish by alternating between Quad Pose and Pigeon Pose.[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

3 sets max rep HSPU[/vc_column_text][/vc_column][/vc_row]

Tuesday May 10, 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 10, 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. Build to a heavy Power Clean or Clean

B.(Optional: 1250 m row @ black level pace or time)

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METCON:

EMOM 12

Min 1: 3-4 Bar Muscle Ups

Min 2:  10-15 HSPU  (if this is easy go strict 8-10)

Min 3: 40-50 Double Unders (Yes, again, you need to be able to do this unbroken every time)

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ACCESSORY:

3 Rounds, rest as needed

4-6 Single arm DB Press each side

12 Single arm DB Rows

15 Bent over Rear Delt Flys

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Thursday August 18th, 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=”August 18, 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:

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

STRENGTH:

Pendlay Row 4X8 (No kipping)

*P3 Make up day or Pendlay row if attendance is more than 3X week.

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METCON:

21 Barbell Box steps

800 Meter Run 

18 Barbell Box steps

600 Meter Run 

15 Barbell Box Steps

400 Meter Run 

12 Barbell Box Steps

200 Meter Run 

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ACCESSORY:

A. Neutral Grip Dumbbell Strict Press

Dumbbell weight 25% of Strict Press max (each DB)

Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

B. 3X:60 weighted plank

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Friday April 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=”April 29th, 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

Rest 2 minutes between sets.

B. (Optional: 3 rope climbs)

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METCON:

Complete 3 Rounds of

20 front rack KB lunges 35/55

Run 400 Meters

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*CrossFit Endurance Workout*

Run 8 Miles[/vc_column_text][/vc_column][/vc_row]

Friday September 2nd, 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=”September 2, 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

In Partners:

3 Handstand Walk gym length (partner or wall assisted if needed) switching + 200m run

Broad jump contest (alternate 5x each) + 200m run[/vc_column_text][vc_column_text delay=”0″]METCON

AMRAP 20

60 DB Snatch

10 Box Jumps/Steps (24/20″)

50 DB Snatch

20 Box Jumps

40 DB Snatch

30 Box Jumps

30 DB Snatch

40 Box Jumps

20 DB Snatch

50 Box Jumps

10 DB Snatch

60 Box Jumps

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

Press

2-2-2-2-2-2[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

(5min) With any time remaining, perform 2-3 Shoulder Stretches:

Pec Stretch

Wall Stretch

Over the Back Stretch

With a barbell, roll out calves.

With a Foam Roller or Ball, roll out Lats. Get up in there!![/vc_column_text][vc_column_text delay=”0″]COMPETITORS

Before or after class

For time:

50-40-30-20-10

Assault Bike (calories)

Row (calories)[/vc_column_text][/vc_column][/vc_row]

Thursday May 26th, 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=”May 26, 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:
Athlete Choice

Choose your weakest CrossFit Preferred Level Test lift and work towards improving this week.[/vc_column_text][vc_column_text delay=”0″]

METCON:

Three sets of:

30 seconds of V-up or T2B

Rest 30 seconds

30 seconds of Hollow Rock

Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression

C. Every 5 minutes, for 15 minutes (3 sets) for times:

Run 400 Meters

15 Push-ups

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

*CrossFit Endurance Workout* Meet at CrossFit Preferred at 5:10am or Highland High School at 5:30am

Coaches Choice[/vc_column_text][/vc_column][/vc_row]

Saturday: Jan 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 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″]

TWO CLASSES ONLY AT 6AM & 7AM:

THERE WILL BE NO 8AM OR 9AM CLASS THIS WEEK DUE TO THE SEALFIT EVENT FROM 8AM TO 5PM.

OPEN GYM
or
Do a run through of the level test you are working on.[/vc_column_text][/vc_column][/vc_row]

Wednesday June 22nd, 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=”June 22, 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:

EMOM x10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

Substitute: Overhead Squat[/vc_column_text][vc_column_text delay=”0″]

METCON:

21-18-15-12-9-6-3

Overhead Squat 95/65

Toes to bar

5 Burpee penalty anytime you break on a movement[/vc_column_text][vc_column_text delay=”0″]

Optional *CrossFit Endurance Workout*

5K Row[/vc_column_text][/vc_column][/vc_row]

Friday March 4, 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 4, 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:

CrossFit Open Workout 16.2 RX Version

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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METCON:

CrossFit Open Workout 16.2 Scaled Version

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

 

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Tuesday July 19th, 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=”July 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:

400 Meter Run

10 Wall Climbs

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STRENGTH:

Split Jerk 3X3 @ 70-80% 

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METCON:

Four rounds for time of:

10  Handstand Push-Ups

20 Pull-Ups (RX+C2B)

40-Feet of Walking Lunges with KBs (24/16 kg)

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ACCESSORY:

Three sets of:

Seated Single-Leg Lifts x 20 reps

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:

Seated Leg Lifts x 15 reps

Rest 60 seconds

followed by…

Three sets of:

Tuck-Up to V-Up Complex x 10 reps

Rest 60 seconds

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*Optional CrossFit Endurance Workout*
  • 5000 Meters at a moderate pace

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