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04 May
by: Published in Uncategorized

Skill: 3 rounds of: 30 on / 30 off:

Straight Leg Raise Hold
L-Sit
Handstand Hold

WOD 1: 3 rounds for time:

400M Row
20 Pull Ups or 25 Ring Rows
40 Double Unders

WOD 2: 3 rounds for time of:

400M Row
5 Muscle Ups
40 Double Unders

==

Happy Cinco de Mayo…

This has little to do with the mexican independence day (which is actually on September 16th) and more to do with a hopeless battle between an outgunned Mexicans and an invading French army.  Now that we have that cleared up, let’s all go out and celebrate!!!

Makes sense,

CG

==

 

Crossfit Music liked this post
03 May
by: Published in Uncategorized

Team WOD: 2 rounds for max reps of:

1:30 AMRAP of:

Rope Climbs

Rest 30 seconds

1:30 minute AMRAP of:

Power Clean (155/115)

Rest 30 seconds

1:30 minute AMRAP of:

Ring Rows

Rest 30 seconds

1:30 min AMRAP of:

Shoulder to Overhead (155/115)

Rest 30 seconds

1:30 AMRAP of:

Cal Row

Rest 30 seconds

1:30 AMRAP of:

Wall Balls (20/14)

Rest 30 seconds

1:30 minute AMRAP of:

Double Unders

==

There are 7 stations here…

And there should be no more than 14 of you signed up for class!  This should work out perfectly well, but I wish you all luck nonetheless.  As a preview for next week’s topics we will be discussing:

  • Naina and how she kicked ass in the paleo challenge
  • Glass half full of that 20 min WOD from this past week
  • Stuff I will make up on the spot
  • Things about circumstances

Next week is going to rule,

CG

==

 

02 May
by: Published in Uncategorized

Team WOD 1:  Split up anyhow complete 7 rounds of:

14 Push Ups
7 Thrusters (95/65)
14 Kick Outs
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

Team WOD 2: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

==

From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

01 May
by: Published in Uncategorized

WOD 1: 3 rounds for time of:

2 Deadlifts
3 Hang Power Clean
4 Front Squats
5 Shoulder to Overhead
4 Front Squats
3 Hang Power Clean
2 Deadlifts
40 Double Unders
10 Burpees

Select your own loads

WOD 2: 3 rounds for time of:

2 Deadlifts
3 Hang Power Clean
4 Front Squats
5 Shoulder to Overhead
4 Front Squats
3 Hang Power Clean
2 Deadlifts
40 Double Unders
10 Burpees

Select your own loads

Lift complex must be unbroken. If not, the Burpees of that round change from 10 to 30

==

Happy Friday everyone…

After a few easy peasy* workouts this week, you get to have some more “active rest” with today’s spa day workout.  You get to pick your own loads…the first and second workout and the same except for a minor detail…it’s like vacationing at the gym (#gymcation!).  You may as well bring your beach towel and by that I mean your winter beach towel and by that I mean your blanket…because it’s cold out still.

*you know what I mean,

CG

==

30 Apr
by: Published in Uncategorized

WOD: EMOTM for 20 minutes:

5 Wall Balls (20/14)
6 Over the Box Jumps (24/20)
5 Kettlebell Swings (24/16)
8 Overhead Lunges (45/35)

==

Let’s pay attention to the little things…

The photo up there is way off.  One foot is off the ground and the other is not.  Therefore one hip is more elevated than the other.  Therefore one side of the body pulled higher than the other.  Therefore contact with the body was at an angle.  Therefore one shoulder presses higher than the other as one side of the body dips lower than the other to make the catch.

Footwork and other details go a very long way towards improving your movement.  As we practice more and more complicated lifts, please focus to ensure that we have all of these little things covered.

Because they matter,

CG

==

29 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Toes to Bar
Split Jerk (work up to 155/115)

WOD 1: 12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2: 12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

Last done 2/7/14

==

Spring Cup…

If you were not at Reebok One this past weekend (and with the weather, I cannot blame you), then you missed out on a heck of a competition.  It was not the athletes who showed up.  It was not the workouts programmed.  What made the weekend an outstanding one was the atmosphere.  The ambiance was as lackadaisical as it was friendly and enjoyable…the perfect combination of competitive spirit and doing CrossFit for fun.  If Regionals are anything like what the Spring Cup was, we are all in for a treat.

Get yo’ tickets here,

CG

==

28 Apr
by: Published in Uncategorized

Skill:  30 seconds on / 30 seconds off:

Straight Leg Raises
L – Sit Hold
HS Hold

WOD 1: 10 min AMRAP of:

Max effort Thrusters (95/65) (min of 8)
17 Russian Kettlebell Swings (24/16)
17 Ring Rows (AhardAP)

If the minimum is not met, the reps don’t count.

WOD 2: 10 min AMRAP of:

Max effort Thrusters (95/65) (min of 14)
17 Russian Kettlebell Swings (24/16)
17 Ring Rows (AhardAP)

If the minimum is not met, the reps don’t count.

==

Hooray for Thrusters…

Please note that if you are a student or someone who will be leaving for an extended period of time (summer), please come in and fill out your cancellation forms 30 days before you leave!

Double Hooray for Max effort Thrusters,

CG

==

Darien Bosques liked this post
27 Apr
by: Published in Uncategorized

Skill:

Power Snatch into Overhead Squat

(work up to 185/125)

WOD 1: 5 rounds for time of:

400M Run
15 Front Squats (95/65)

WOD 2: Nancy: 5 rounds for time of:

400M Run
15 Overhead Squats (95/65)

Last done June 12, 2013

==

Running?!…

But we ran this month already!!!As the weather outside gets truly delightful, you should be sure to expect a little more outside time.  This particular workout is a tad more deceiving than it looks!  If you haven’t done “Nancy” yet, please remember that the fourth and the fifth rounds are the most fun* of them all.

*just like paying your bills,

CG

==

Mark Fred Olson liked this post
26 Apr
by: Published in Uncategorized

Versus WOD 1:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Kettlebell Swings (24/16) (Russian Swings)

Rest 30 seconds

Repeat at 60 seconds AMRAP with 60 second rest and then 90 second AMRAP with 90 seconds rest.

Both people go at the same time and compare results during the rest.

Versus WOD 2:

30 second AMRAP of:

Row (meters)

Rest 30 seconds

30 second AMRAP of:

Burpees

Rest 30 seconds

30 second AMRAP of:

Kettlebell Swings (32/24) (Russian Swings)

Rest 30 seconds

Repeat at 60 seconds AMRAP with 60 second rest and then 90 second AMRAP with 90 seconds rest.

Both people go at the same time and compare results during the rest.

==

Sunday…

Please note that if you are a student and you are leaving soon please be sure to fill out your cancellation forms!

Don’t leave it until the last minute,

CG

==

25 Apr
by: Published in Uncategorized

Team (3) WOD 1: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (75/55)

One person must always have a 25/15 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

Team (3) WOD 2: For time:

1000M Row
100 Burpees
100 Pull Ups
100 Push Press (95/65)

One person must always have a 45/35 lb. plate overhead

Every time the plate gets put down or trades hands = 10 Push Ups for all three athletes

==

Congratulations…

There is something to be said about those of us who face a challenge that others would laugh about when considering it.  Congratulations to all of you who ran the marathon this past week.  I am sure that the sacrifices were worth it and on the upside you get a ton of time back!  Time you can now spend working out!!!

Which I am sure is what you had in mind,

CG

==

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