Schedule reminder: Gym closed today for continuing education. Run 5K 10 Burpees every 1/2 mile -OR- For time: Walking Lunge, 50 yards 21 Burpees Walking Lunge, 50 yards 15 Burpees Walking Lunge, 50 yards 9 Burpees Walking Lunge, 50 yards 6 Burpees Wear a 20 pound vest if you have one. Scale accordingly. Post time [...]
Continue Reading »Blog Archives: October 2010
"Barbell for Boobs" Day
Schedule reminder: No classes Saturday. Gym closed. Deadlift 1-1-1 Rest as needed Then, MetCon: “Amazing Grace” Perform for time: 30 Clean and Jerks, M:135 lbs./W:95 lbs. Scaled versions will be on the gym whiteboard. Post time to the comments section. You know them, you love them.. Come in and play even if you haven’t registered [...]
Continue Reading »1 RM Snatch
Schedule reminder: No classes this Saturday. Gym will be closed for continuing education. “Barbells for Boobs” fundraiser this Friday. Snatch 1-1-1 Rest as needed between sets. Use the time to find your 1RM or to get close to your estimated 1RM Metcon: 4 Rounds for time of: 8 Power Snatch, 145 lbs. Run 200 meters [...]
Continue Reading »Wall Ball and Run
Spend 15 minutes working on Muscle-up progressions then, MetCon: For time: Sprint 1/2 Gasser (53 yards up & back) 20 Wall Ball, 20 lbs. Sprint 1/2 Gasser 15 Wall Ball, 20 lbs. Sprint 1/2 Gasser 10 Wall Ball, 20 lbs. Sprint 1/2 Gasser 5 Wall Ball, 20 lbs. Post time to the comments section. Breakfast [...]
Continue Reading »1 RM Power Clean & Jerk
“Barbell for Boobs” happens this Friday. Power Clean & Jerk 1-1-1 Rest as needed between sets. 3 attempts only. Use your time to find a new 1RM or get close to your estimated 1RM. MetCon: As many rounds as possible in 12 minutes of: 7 Dumbbell Hang Cleans, 50 lbs. 7 Push-ups 50 ft. Forward [...]
Continue Reading »"CrossFit Total"
“Barbell for Boobs” fundraiser this Friday at 6 PM. Gym closed this Saturday, Oct. 30 for continuing education. “CrossFit Total” Perform the following lifts in order: Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep You get 3 attempts at each lift. If you fail at an attempt you may not go back [...]
Continue Reading »Power Cleans, Push Press, Box Jumps, Run
Schedule Reminder: CrossFit class 10 AM today. October 30th class is cancelled so we can attend continuing education. Perform 10 rounds for time of: 3 Power Cleans, 155 lbs. 6 Push Press, 155 lbs. 9 Box Jumps, 24 inch 1/2 Gasser (53 yards up and back) Post time to the comments section. “The battles that [...]
Continue Reading »Deadlift 5-3-1
Register for the “Barbell for Boobs” fundraiser here Deadlift 5-3-1 Rest 2 minutes between MetCon: Complete 6 rounds for time of: 2 Deadlifts, 150% of Body Weight 4 Toes to Bar 6 Burpees Post loads and time to the comments section. Key points of performance in the Deadlift: Lumbar curve, shoulders slightly ahead of the [...]
Continue Reading »Snatch & Snatch Balance
Register for the “Barbell for Boobs” event here Snatch 2-2-2, add 2% from last week Rest 90 seconds Snatch Balance 2-2-2, add 2% from last week Rest 2 minutes MetCon: As many rounds as possible in 12 minutes of: 4 Clapping Push-ups 6 Clapping Pull-ups 8 Standing Broad jumps, 6 feet *Scaled versions available on [...]
Continue Reading »Rowing Races
Sign-up for the “Barbell for Boobs” fundraiser here. Spend 15 minutes catching up on a lift you missed -OR- Spend 15 minutes working on Rowing Technique Then, Power Threshold: 4 attempts to Row fastest 500 meter time Rest as needed between attempts Post loads and/or Row times to the comments section. Paleo Pizza and Mixed [...]
Continue Reading »Power Clean and Jerk 5-3-1
Power Clean & Jerk 5-3-1 Rest 2 minutes between MetCon: Perform on the minute for 15 minutes: 10 Kettlebell Swings, 2 pood 5 Burpees for every round not completed Post loads and time to the comments section. “All the so-called “secrets of success” will not work unless you do.” ~ Author Unknown Dropping the ball [...]
Continue Reading »Back Squat 5-3-1
Back Squat 5-3-1 Rest 2 minutes between sets MetCon: Complete 10 rounds of: Sprint 50 yards Rest 30 seconds Post loads and time to the comments section. “I imagine if you could understand Morse code, a tap dancer would drive you crazy.”- Mitch Hedberg
Continue Reading »"Tabata Something Else"
Schedule reminder: CrossFit class at 10 AM. “Tabata Something Else” Complete 32 intervals of 20 seconds work, 10 seconds rest of: Pull-ups Push-ups Sit-ups Squats There is no rest between exercises. Post total reps from all 32 intervals to the comments section. “Badness you can get easily, in quality; the road is smooth, and it [...]
Continue Reading »Deadlift 5 x 3
Deadlift 3-3-3 Rest 2 minutes between MetCon: Complete 5 rounds for time of: 7 Deadlifts, 315 lbs. 21 Double-Unders Post loads and time to the comments section. “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen endeavor.” -Vince Lombardi CrossFit changes lives. In my daily [...]
Continue Reading »Snatch & Snatch Balance
Snatch 3-3-3, add 2% from last week Rest 30 seconds Snatch Balance 3-3-3, add 2% from last week Rest 3 minutes MetCon: Complete 5 rounds for time of: Sprint 40 yards 6 Power Cleans, 185 lbs. 12 Knees to Elbows Post loads and time to the comments section. “Muscles don’t get leaner, you do.” – [...]
Continue Reading »Handstands, Pull-ups, Sit-ups, & Box Jumps
Spend 15 minutes minutes catching up on a lift you missed -OR- Spend 15 minutes working on Handstands progressions Then, Complete 5 rounds for time of: 10 Handstand Push-ups 10 Ring Pull-ups 10 Sit-ups 10 Box Jumps, 24 inch Post loads and/or time to the comments section. Salmon cakes, bacon, and cabbage salad Salmon Cakes. [...]
Continue Reading »Power Clean & Jerk 5 x 3
Power Clean & Jerk 3-3-3 Rest 2 minutes between MetCon: Perform 3 rounds for time of: 1 Full Gasser (Sprint 53 yards 4 trips) 12 Power Cleans, 185 lbs. 6 Push Jerks, 185 lbs. Post loads and time to the comments section. “Without passion man is a mere latent force and possibility, like the flint [...]
Continue Reading »Back Squat 5 x 3
Back Squat 3-3-3 Rest 2 minutes between. MetCon: Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of: Weighted Barbell Step-ups (ea. leg) – 40% Squat 1RM Ring Push-ups Supine Ring Pull-ups Post loads and time to the comments section. “There is no better than adversity. Every defeat, every heartbreak, [...]
Continue Reading »Teams of Three
Schedule reminder: CrossFit class at 10 AM. In teams of three, complete the following for three rounds each: 250 lb. Sled Drag Backwards, 53 yards Up & Back 5 Tire Flips 53 yard Sandbag Run 10 Burpees One teammate will complete the entire course before the next teammate can start their round. Each teammate will [...]
Continue Reading »Deadlift 5 x 3
Deadlift 5-5-5, add 10 lbs. to your 1RM from last month Rest 2 minutes in between MetCon: Five rounds for time of: Run 400 meters 250 lb. Deadlift, 15 reps Post loads and time to the comments section. Albondigas Soup (meatball soup) = mmmm good. Greet those cold mornings with some hot soup for Breakfast. [...]
Continue Reading »Snatch & Snatch Balance
Snatch 5-5-5, add 2% from last week Rest 30 seconds Snatch Balance 5-5-5, add 2% from last week Rest 3 minutes, and repeat MetCon: As many rounds as possible in 15 minutes of: 5 reps Shoulder to Overhead Anyhow, 185 lbs. 10 Push-ups 15 Pull-ups Post loads and rounds completed to the comments section. “You [...]
Continue Reading »KB Swings, Knees to Elbows, Double Unders
Take 15 minutes to work on your Double Under technique and then, For time: 21 Kettlebell Swings, 2 pood 21 Knees to Elbows 21 Double Unders 10 Kettlebell Swings, 2 pood 18 Knees to Elbows 18 Double Unders 15 Kettlebell Swings, 2 pood 15 Knees to Elbows 15 Double Unders Post time to the comments [...]
Continue Reading »Clean & Jerk 5 x 3
Clean & Jerk 5-5-5 Rest 2 minutes between sets MetCon: Complete 3 rounds for time of: Sprint 50 yards 15 Thrusters, 135 lbs. Post loads and time to the comments section. “A Goal is a specifically desired end state expressed in the positive tense which provides motivation and direction on the path to achievement.” – [...]
Continue Reading »Back Squat 5 x 3
Back Squat 5-5-5 Rest 2 minutes between sets. If you don’t have a 1RM to base your percentages off, we will the last set of max reps to calculate it. MetCon: Complete 6 rounds, each for time of: Sprint 53 yards Up & Back (106 yards total) 15 Push-ups Rest 30 seconds between rounds I’m [...]
Continue Reading »Kettlebell Swings, Pull-ups, Run
Schedule Reminder: CrossFit at 10 AM For time: 40 Kettlebell Swings 20 Pull-ups 400 meter Run 30 Kettlebell Swings 15 Pull-ups 300 meter Run 20 Kettlebell Swings 10 Pull-ups 200 meter Run Post time to the comments section. I think the crew is cracking. Our resident nutrition guru Ankit has unfortunately moved to Cleveland. He [...]
Continue Reading »Deadlift
Back off week. Deadlift 5-5-5 Rest 2 minutes Then, Perform 21, 15, and 9 reps for time of: Ring Push-ups Pull-ups Post loads and time to the comments section. “One rain drop raises the sea.” – Unknown Short on time? Sometimes, well, all the time, life likes to get in the way of our plans. [...]
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