Archive for December, 2012

New Years Eve WOD

Posted: December 30, 2012 in Uncategorized

2013 WOD

2013lbs Ground to Overhead
20 Hand Release push-ups
13 DB or KB Right Arm Push Press
20 pull-ups
13 DB or KB Left Arm Push Press
20 Deck Squats
13 DB or KB Right Arm Power Clean
20 double unders (60 singles)
13 DB or KB Left Arm Power Clean
20 sit ups
13 DB or KB Right Arm Power Snatch
20 burpees
13 DB or KB Left Arm Power Snatch
20 lunges per leg
13 DB or KB Right Arm Thruster
20 Box jumps
13 DB or KB Left Arm Thruster
2013 pounds ground to overhead**

Suggested weights are a 50lbs DB or KB for men and a 30lbs DB or KB for women. Scale to your ability.

**Loading x rep options for ground to overhead

185×11 reps
155×13 reps
135×15 reps
115×18 reps
95×21 reps
75×27 reps
65×31 reps
45×45 reps
35×58

Rules: You have to lift 2013 pounds at the beginning and at the end of the WOD, please ONLY select loads and reps listed above. So, if you select 135lbs you will have to perform 15 reps of ground to overhead at the beginning and 15 reps at the end of the WOD. Ground to overhead, can be clean and jerk (power or split), clean and press, or any snatch. It is your choice to decide what is the best option for you. Either way you are moving around 2013 lbs from the ground to overhead. For this WOD we will also consider 63lbs as 65lbs for arguments sake, as well as all the other odd numbers that are created when loading a women’s bar. Also, DO NOT bail an empty bar or a bar that has a single 10 lbs plate on either side. Two bumper tens together on each side are ok to bail, a bumper 10 and a small 10 are not. Again, DO NOT BAIL THE 10’s, especially if you are using a men’s bar. If you are using the smaller plates for your loading option or an empty bar, please perform “Just below the knee to overhead” and not ground to overhead, this will be a safer option if you are not using bumper plates. For the (13’s) single arm movements using a dumbbell or Kettle bell is acceptable. Please click on the movement for a video description of the exercise.

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Daily Training

Posted: December 29, 2012 in Uncategorized

10 min of your choice skill work such as Double unders, Kipping pull-ups, HSPU, rope climbing or any barbell movement.

then:

21-18-15-12-9-6-3

  • Hang Power Clean (95/65)
  • Double Unders (x3 for singles)
  • Push Press (95/65)

Start each round with 5 burpees

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Hang Snatch 2 Rep Max

Posted: December 28, 2012 in Uncategorized

The 11 am New Year’s Eve WOD still has some spots available. Reserve your spot today. Also, if your home from work today and would like to attend the 9:30 class, go right ahead and register. Although it is called “essentials” the class performs the same daily WOD, there is just a slower pace and a bit more instruction.

We have also noticed a large amount of members leaving their equipment out after they are done working out. There is no longer “passing” of equipment to other members in the following classes. All members must clean up their area (of chalk) and put away all their equipment. Thanks.

Hang Snatch 2 rep max*
2,2,2,2,2,2,2,2

*you can choose your receiving position. Power or full. If you are not good at full and you choose to power, you will not get better at catching in the full position. Your receiving may still end up being considered “power”, but I suggest challenging yourself technically rather then letting ego get in the way to put a big number on the board.

Conditioning:

5 rounds

12 Russian swings (choose your weight)
9 box jumps
6 toes to bar

Core:

Planks 3×1 minute on 1 minute off

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Daily Training

Posted: December 27, 2012 in Uncategorized

The 9:30 New Years Eve Class is maxed out. Please sign up for the 11am class that day if you can make it.

Also, if your home from work tomorrow and would like to attend the 9:30 class, go right ahead and register. Although it is called “essentials” the class performs the same daily WOD, it just runs at a slightly slower pace with a bit more instruction.

” Tabata This”

  • squat (to med ball)
  • wall balls
  • pull-ups
  • sit-ups
  • deficit push-ups (45/25)

 

8 RDS at each staion 20 sec work 10 sec rest

score is total reps.

Buyout: 10 (each arm) heavy turkish-get-ups. Have you tried a barbell TGU yet ?

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Front squat 3 Rep Max

Posted: December 26, 2012 in Uncategorized

Remember to sign up for our New Years Eve WOD, we have 8 spots left if it fills we will open up another WOD. Sign up Today!

Front Squat
3,3,3,3,3,3

Conditioning:

10 minute AMRAP

30 double unders
20 single arm DB snatch 50/35*
10 hand stand push-ups

*DB must touch the floor and change hands with each rep (10 per arm)

Core:

Hollow rocks x 60

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Merry Christmas

Posted: December 25, 2012 in Uncategorized

No Class Today. Enjoy your rest day, recover and we’ll see you on Wednesday.

CrossFitChristmasCard

“The 12 Days of X-Mas”

Posted: December 24, 2012 in Uncategorized

imagesCAOMBJMS

” The 12 Days of Christmas”

1 Squat Clean (95/65)

2 Push Press

3 Bupess

4 Hang Power Clean

5 Thrusters

6 Pull-ups

7 Deadlifts

8 HR Push-ups

9 KBS (53/35)

10 Lunges ( 5 each leg)

11 KTE

12 = 800m run

This WOD is done just like the song. 1 squat clean, 2 push press 1 squat clean, 3 burpess 2 push press 1 squat clean…..

the 12th movement is one 800m run so yes we are going outside for that.

(95/65) rx for all barbell movements.

Great Job to all of our athletes that came in for our X-mas eve WOD today.

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Open Gym

Posted: December 23, 2012 in Uncategorized

Reminder: Yoga is cancelled today and next Sunday. Open Gym is on as scheduled.

Both Christmas Eve classes are full. If you did not sign up, please do not attend. When the classes are too crowded they become unsafe. Also, if you are registered and cannot attend please take your name off ASAP. People are waiting to get in the classes. Failure to show will result in a really bad punishment.

3RM Snatch

Posted: December 22, 2012 in Uncategorized

ATTENTION MEMBERS: Yoga will be cancelled on Sunday, 12/24, and Sunday, 12/30.

Also, The 9:30 Christmas Eve WOD is filled to capacity, if you signed up and do not show you are taking a spot away from someone who wants it, so please remove yourself if you cannot come. We are opening an 11am Christmas Eve WOD, please sign up for it online. Do not just show up for the 9:30 WOD if you did not sign up for it, the class is packed and we will not have room for you.

3-3-3-3-3-3 Snatch

Conditioning:

15 min amrap

  • 5 pull-ups
  • 10 Wall Balls
  • 15 KB SDHP (53/35)

Core:

30 KTE , 20 turkish sit-up

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Daily Training

Posted: December 21, 2012 in Uncategorized

ATTENTION MEMBERS: Yoga will be cancelled on Sunday, 12/24, and Sunday, 12/30.

Also, The 9:30 Christmas Eve WOD is filled to capacity, if you signed up and do not show you are taking a spot away from someone who wants it, so please remove yourself if you cannot come. We are opening an 11am Christmas Eve WOD, please sign up for it online. Do not just show up for the 9:30 WOD if you did not sign up for it, the class is packed and we will not have room for you.

5 rounds for time
30 Single Arm Swings 50/30 (15 per arm)
20 Barbell Front Rack lunges -10 per leg (95,65)*
30 lateral jumps over the bar
20 Sit-ups

*athletes will position the barbell in the front rack (front squat position) while performing the lunges.

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