Friday, January 23, 2015

Erin, Emily and Sarah snatchin' D-bells

Erin, Emily and Sarah snatchin’ D-bells

Workout of the Day

Strength
Overhead Squat 5-5-5-5-5

Increasing the load each set, establish a 5 rep max Overhead Squat

Conditioning
AMRAP in 11 minutes of:
5 Hang Power Snatches (95 / 65)
7 Overhead Squats
9 Handstand Push-ups

Rx+ 135 / 95, strict HSPU

Overhead Squat:

Thursday, January 22, 2014

Swings and burpees

Swings and burpees

Workout of the Day

Gymnastics
Three sets, for quality, of:
10-15 Chest to bar pull-ups
5-10 Handstand push-ups (strict if possible)
L-sit (30 seconds)

Conditioning
Six Rounds of:
5 Hang Cleans (155 / 105)
10 Burpees Over the Bar
30 Double-unders

Rx+ 205 / 135

Do we have any teens at our gym?

Wednesday, January 21, 2015

Alana, Emily and Stacy setting up for the clean

Alaina, Emily and Stacy setting up for the clean

Workout of the Day

Strength
Deadlift
Every minute, for 12 minutes: 3 deadlifts at 70% of 1 RM

Conditioning
AMRAP in 12 minutes of:
40 Kettlebell Swings (53 / 35)
20 Alternating Front Rack Lunges (105 / 70)
10 Ring-Dips

Rx+ 70 /53, 135 / 95, dips on MU rings

Why Snoring Shouldn’t Be Ignored | Huff Post 

Tuesday, January 20, 2015

Friends don't let friends do mobility alone

Rope, FQ and Larry. Looks like FQ is giving Rope a seductive look. 

Workout of the Day

Strength
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 7 shoulder presses at 66% of 1-RM

After each set: 8 / 4 strict pull-ups (chest to bar if possible)

Conditioning
AMRAP in 4 minutes of:
400 m run
then
15 Wall-Balls
15 Pull-ups
rest 2 min

AMRAP in 4 minutes of:
300m run
then
12 Wall-Balls
12 Pull-ups
rest 2 min

AMRAP in 4 minutes of
200m run
then
9 Wall-Balls
9 Pull-ups

Rx+ 30 / 20, chest to bar

Friday, January 16, 2015

Katelyn

Katelyn

Workout of the Day

Strength
Power Snatch
Every minute, for 12 minutes: 2 power snatches
Starting moderately heavy, increase the load every 3 minutes

Conditioning
CrossFit Games Open Workout 14.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches (75 / 55)

9 Things We Learned About Sleep in 2014 | Huff Post

Thursday, January 15, 2015

Rope, half of Sarah, and Erin

Rope, half of Sarah, and Erin

Workout of the Day

Gymnastics
Three sets for quality:
6-12 Ring-Dips (muscle-ups)
1-2 Rope Climbs (legless)
Handstand Hold (walk)

Conditioning
Every 5 minutes, for 20 minutes (4 sets), complete the following:
21 Thrusters (95 / 65)
15 Chest to Bar Pull-ups
9 Burpee Box Jump Overs

Rx+ every 4 minutes (5 sets)

*Score will be your slowest set*

Highlights from the 2014 CrossFit Games:

Wednesday, January 14, 2015

Will

Will

Workout of the Day

Strength
Power Cleans
5 sets of:
30 seconds of power cleans (135 / 95)
60 seconds rest

Score will be the set with the lowest reps

Conditioning
CrossFit Games Open Workout 14.4
AMRAP in 14 minutes:
60 Calorie Row
50 Toes to Bar
40 Wall-Balls (20 / 14)
30 Power Cleans (135 / 95)
20 Muscle-ups

Tuesday, January 13, 2015

Esther

Esther

Workout of the Day

Strength
Shoulder Press
Every 4 minutes, for 12 minutes (3 sets), complete 10 presses at 63%

Immediately after each set: 45-65 Double-unders

Conditioning 
For time:
800m Run
25 Shoulder to Overhead (95 / 65)
Rest 2 min
600m Run
20 Shoulder to Overhead
Rest 2 min
400m Run
15 Shoulder to Overhead

Rx+ 135 / 95

Score will be total time including rest.

The Open is Coming and You Should All be Excited | Box Magazine

Monday, January 12, 2015

Emily and Caitlin

Emily and Caitlin

Workout of the Day

Strength
Back Squat
Every 4 minutes, for 12 minutes (3 sets), complete 10 back squats at 63% of 1-RM

After each set: 60-75 seconds push-up plank hold

Conditioning
CrossFit Games Open Workout 11.4
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Muscle-ups

As a CrossFit gym owner, I agree with this 110%:
ARE YOU REALLY READY TO COMMIT? | CrossFit Of Fremont – Freddy Camacho