Monday, January 14, 2013

Workout of the Day

Steve

Steve

Warm up
3-5 min of jump rope
Group mobility

Strength
In 15 minutes work up to a heavy split jerk

Conditioning
10 Min AMRAP of the following rep scheme
3 Push presses (95 / 65 lbs)
3 Pull-ups
6 Push presses
6 Pull ups
9 Push presses
9 Pull ups
12…
12…
15…
15…
Keep increasing by 3 reps for as long as you can in the 10 min time cap

“The true measure of success is how many times you can bounce back from failure.”

Saturday, January 12, 2013

Workout of the Day

New member Andrew giving box jumps a shot.

New member Andrew giving box jumps a shot.

Warm up
3 – 5 min of jump rope
Group Mobility

then

Conditioning
In team of 2 complete 5 rounds of the following:
30 Burpees
160 ft Bear Crawl
30 Front Squats
200 m partner carry

Friday, January 11, 2013

Workout of the DayAshleySquatSnatch

Warm up
Run 400 m or row 500 m
then 2 rounds of
5 Push ups
10 Overhead squats w PVC
30 sec Handstand hold

Strength
5 x 5 Back Squat

Conditioning
10 Min AMRAP of
10 KB Snatch + Lunge (1.5 / 1 pood)
12 V-ups
14 Jumping back squats (45 / 35 lbs)

The way we choose to see the world creates the world we see. -Barry Neil Kaufman

Thursday, January 10, 2013

Workout of the Day

Wall-balls. Andrew, Kyle, Stokes, Scoot

Wall-balls. Andrew, Kyle, Stokes, Scoot

Warm Up
Run 400 m/ Row 500 m

Conditioning
3 Rounds:
40 Double unders
30 Pull-ups
20 Wall-balls (20 / 14 lbs)
10 Deadlifts (225 / 155 lbs)
***2 min rest between rounds***

Modified version 
30 DU
20 Pull-ups
10 Wall-balls
5 DL
***2 min rest btwn rounds***

Life is 10% what happens to you & 90% how you handle it.

Wednesday, January 9, 2013

Workout of the Day

Hang power snatches

We call this “Triple extension”.  Katelyn.

 

Warm up
2 rounds of:
20 Mountain climbers
15 sit ups
10 OHS w PVC

Strength
8 x 2 Hang power snatch

Conditioning
Death by 10 meters!

Every minute on the minute, run 10 m.
Increase by 10 m each minute until failure.
Example:
Min 1: run 10 m
Min 2: run 20 m
Min 3: run 30 m
Min 4: run 40 m
…..

Today is your day, your mountain is waiting, so get on your way. – Dr Seuss

Tuesday, January 8, 2012

 Workout of the Day

6:30 PM class doing

6:30 PM class doing “Elizabeth”

Warm up
5 min of jump rope

Skill / Conditioning
Row 500 m for time

Conditioning
“Elizabeth”
21-15-9
Cleans (full squat) (135 / 95 lbs)
Ring-dips

 Discipline is the foundation upon which all success is built. Lack of discipline inevitably leads to failure. – Jim Rohn

Monday, January 7, 2013

Workout of the Day

Thrusters!

Thrusters!

Warm up
Row 500 m or run 400 m

Strength
5 x 5 Press

Conditioning
Courtesy of CrossFit Fortius
EMOM until Failure –

1 Thruster (95 / 65 lbs)
1 KB Swing (70 / 53 lbs)
1 Situp

*Add one rep per movement per minute*

Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect. ~Alan Cohen

Saturday, January 5, 2012

Workout of the Day

Olivia has a good push jerk

Olivia has a good push jerk

In teams of 2, complete the following:
Men RX:  lift a total of 10,000 lbs from ground to overhead with a barbell
Men Scaled: 8,500 lbs
Women RX: 7,500 lbs
Women scaled: 6,000 lbs

*When one partner is lifting, the other must be running 200 m*
** Every even minute on the minute, complete 4 burpees **

 

Friday, January 4, 2012

Workout of the Day

Pistol squats: first try and he's got it down - Cody

Pistol squats: first try and he’s got it down – Cody

Warm up
2 Min of jump rope
30 Mountain climbers
2 Min of jump rope
Group mobility

Strength
5 x 3 Deadlift

Conditioning
10 Min AMRAP of:
8 Pull ups
6 Burpees
4 Pistol squats (each leg)

Good, better, best. Never let it rest. Until your good is better and your better is best. -Tim Duncan

Thursday, January 3, 2012

Workout of the Day

Cristina knocking out some push presses

Cristina knocking out some push presses

Warm up
Row 500 m or run 400 m
Group Mobility

Skill
5 min of double under practice

Conditioning
4 rounds of
400 m run
9 Push presses (135 / 95 lbs)
15 KBS (2 / 1.5 pood)
21 Wall-balls (20 / 14 lbs)
***2 min rest between rounds***

There are no shortcuts to any place worth going. -Beverly Sills