Tuesday, December 10, 2013

Keepin it classy

Keeping it classy

Workout of the Day

Strength
Shoulder Press 5-5-5-5-5
Increasing the weight each set, find your 5 rep max

Conditioning
For time:
30 Burpees
then
21-15-9 rep rounds of:
Handstand Push-ups
Pull-ups
then
30 Burpees

Mobility of the Day
Read this
and after class, do this:

Monday, December 9, 2013

Tommy

Tommy

Workout of the Day

Strength
Back Squat 5-5-5-5-5
Increasing the load each set, find you 5 rep max
Safety first – ask for someone to spot you

Conditioning
“Karen”
For time:
150 Wall-Balls (20 / 14)
**12 Minute Cap**

Mobility of the Day:
Before or after class (or both) do the stretch in the video below, then foam roll your quads for 4-6 minutes after the WOD.


Thursday, December 5, 2013

Katelyn gets very serious when it comes to cleaning

Katelyn gets very serious when it comes to cleaning

Workout of the Day

Strength
Snatch
Every minute, on the minute, for 12 minutes, do 2 Power Snatches + 1 Overhead Squat at a heavy, but manageable weight.
Do your best to “touch and go” with power snatches. Meaning, after the first power snatch, without letting go of the bar, you touch the ground and immediately snatch again.

Conditioning
AMRAP in 10 minutes of:
Increasing by 2 reps per round
2 Kettlebell Snatches (53 / 35) [1 right arm, 1 left arm] DEMO
2 Box Jumps (30 / 24 inch)
4 Kettlebell Snatches [2 right arm, 2 left arm]
4 Box Jumps
6 KB Snatches [3 right arm, 3 left arm]
6 Box Jumps
8 KB Snatches [4 right, 4 left]
8 Box Jumps
10…
10…
12…
12…
**The KB Snatches do not have to touch the ground between each rep. You can break up the reps however you want as long as each arm performs the same number of reps.***
***Step down after each box jump*** 

Train Like a Champion: Technique, Habits and Positivity Greg Everett

The Beauty of Lifting Heavy Weights: Forget everything you know about weight lifting—and prepared to be seriously inspired

You’re welcome, gentleman:

Wednesday, December 4, 2013

Talor

Talor

Workout of the Day

Skill
Rope Climbs

Conditioning
Last done April 11, 2013
“The Good, the Bad, and the Ugly”
4 rounds for time of:
30 Kettlebell Swings (1.5 / 1 pood)
16 Thrusters (95 / 65 lbs)
24 Walking lunges w plate overhead (45 / 35 lbs)

**Rest exactly 3 minutes between rounds**
***30 min cap***

 

Tuesday, December 3, 2013

Nick

Nick

Workout of the Day

Strength
Deadlift
With a 12 minute running clock, every minute, on the minute, for 6 minutes, complete 3 deadlifts at 75% of your 1 rep max. Then, without a break, complete 2 deadlifts every minute, on the minute for 6 minutes at the same weight.
Or, in simpler terms:
3 EMOM for 6 minutes @ 75%
2 EMOM for 6 minutes @ 75%

Conditioning
3 rounds for time of:
300 m Run
30 Push-ups
30 Wall-Balls (20 / 14)
**18 minute cap**

 

 

Monday, December 2, 2013

Clyde and The Fittest Man on Earth, Rich Froning at the Level 1 Seminar in Cookeville, TN

Clyde and The Fittest Man on Earth, Rich Froning at the Level 1 Seminar in Cookeville, TN

Workout of the Day

Strength
Back Squat 5 x 3 (5 – 10 lbs heavier or 87-90% of your 1 RM)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier or 87-90% of your 1 RM)

We are getting very heavy with the movements above, so be sure to ask for a spotter while you squat.

Conditioning
AMRAP in 12 minutes of:
30 Double-Unders (90 singles)
60 Feet of Burpee Broad Jumps

I hope everyone enjoyed their Thanksgiving and had a little time off from work to spend with family and friends. Now it’s time to get back in the gym and do work. Now it’s time to get stronger and faster. 

ANNOUCEMENTS: We are hosting two seminars in the next few months. The first one is the Attitude Nation Olympic Weightlifting Seminar with Jon and Jessica North. Jon North is currently one of the top ranked Olympic Weightlifters in the US. The seminar is on Saturday, January 18, 2014 and will run from 9-5 PM with a sole focus on the Olympic lifts – the Snatch and Clean & Jerk. I know a few of you have signed up, but we’d like to get as many of you as possible to attend. Sign up HERE

The second is a double-under seminar through the company JumpNRope. They specialize entirely in helping people become proficient at doing double-unders – the achilles heel for many CrossFitters. A few people at the gym have already attended it, including Katelyn, and they both enjoyed it and learned a lot. If you want a thorough review, maybe I will ask Rex to write one up. The date they are coming is February 9, 2014 from 9 AM – 11:00 AM and the cost will be $45. Sign up information will be coming soon. If you struggle with double-unders, attend this seminar. Seriously. Kind of like when you purchase weightlifting shoes, you will hit new PRs, you feel more confident with the movement and there will be no regrets for spending the money and doing it.

After this weekend, I can corroborate this: Americans less likely to eat healthy than in years, poll finds – New York Times

I swear, I finished “Fran” in 1:44! Think You’re Immune to False Memory? You’re Not – Real Clear Science

Soda, diet or not, is not good – New research shows that by tricking the brain, carbonated soft drinks make you crave more sugar. – Men’s Fitness

Friday, November 29, 2013

alicia k

Workout of the Day

Conditioning
Thanksgiving Day Massacre Part Deux
7 Rounds for time of:
10 Back Squats (135 / 95)
8 Burpee Pull-ups
10 Kettlebell Swings (70 / 53)
200 Meter Run

Wednesday, November 27, 2013

Drew

Drew

Workout of the Day

Conditioning
HAPPY THANKSGIVING WORKOUT!
30-25-20-15-10-5 rep rounds of:
Deadlifts (155 / 105) [185 / 135]
Walking Lunges w/ a plate held overhead (45 / 25)
Pull-ups
*if your deadlift is at or exceeds 400/225, do 185/135*
**25 min cap**

SCHEDULE: There is no 6:30 PM class today (Wednesday), we are closed Thursday, and there is no 6:00 AM class on Friday. The normal schedule resumes on Friday at 11:30 AM. 

Katelyn and I hope everyone has a Happy Thanksgiving! Eat lots of food and don’t feel guilty about it in the slightest. Don’t hold back. This day is about food, so eat, drink and be merry! Just remember to get your ass back in the gym when you’ve been resuscitated from your food coma. 

Tuesday, November 26, 2013

Congrats to Erin M and Sarah for placing first in the Movember WOD in the Rx female position

Congrats to Erin M and Sarah for placing first in the Movember WOD in the Rx female division

Workout of the Day

Strength
20 minutes to establish a max Clean (squat, not power)

Conditioning
This was the last workout we did at the CrossFit Rampage Christmas Throwdown last December:
AMRAP in 7 minutes of:
4 Squat Clean Shoulder to Overhead (135 / 95)
6 Lateral Burpee Over the Bar
8 Knees to Elbows

Camille Leblanc-Bazinet with a 225 lb clean and jerk