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Mock Meet This Friday!

by Andrew B

versus-9-52Hugh M playing the fish game


This Friday we will be running a mock meet from 5:30pm to 8:30pm, with start times determined by where your attempts lie (lightest is earliest, heavier is later).

REGISTER HERE!


CrossFit WOD for Max Week Wednesday 12/21

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to 22NOV2016, 18JAN2016, 18SEP2015.

Post separate totals of calories rowed, burpee reps, and double-under reps completed (NOT TOTAL) to whiteboard!


Barbell Club WOD – w4d2

power snatch 1RM, then drop-set triples
touch & go power cleans
deadlifts
accessories: reverse fly, bent-over row


Kettlebell Strength & Conditioning WOD


ARTICLES

Everything I Know About Parenting I Learned Through Failure – Fatherly

Just Hanging Out

by Andrew B

LastWkndJULY-22Gina L preparing to do a hanging leg raise


CrossFit WOD for Tuesday 11/22

EMOM for 18 minutes:
– 10 RDL (50% of snatch)
– 15 toes-to-bar
– 30 med ball toe taps

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to 15AUG2016. Post all three scores (cal/burp/du) to whiteboard!


HellaFit WOD

PRIMAL POSTS

:45/:15 work/rest, 5 rounds total

– KBS
– pushup + scap ‘shup
– pullup/row variation
– goblet squat
– lunge
– shuttle sprint burpee
– hollow/plank/reverse plank/arch


ARTICLES

+ The 2017 Reebok CrossFit Games Season Schedule – CrossFit Games
+ Row Pro: Calories vs Meters – CrossFit Journal

Here’s the 2016 Reebok CrossFit Invitational in it’s entirety. USA vs Canada vs Europe vs Pacific!

GHOST

by Andrew B

CGO 16.2 - Steven C DUSteven C

In many of the jump rope skills maintaining alignment in your posture yields better work capacity since you’re not using your hips and hamstrings to clear the rope.


CrossFit WOD for Wednesday 16AUG2016

front squat 5x5x80 or 2 to 5kg heavier than last week, then

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Post all three scores (cal/burp/du) to whiteboard!


HellaFit WOD

GET TO THE CHIPPER!


ARTICLES

+ Eleven Highlights of Monday the 15th at the Olympic Games – Rio 2016
+ Is Michael Phelps Really Done? – The Ringer

Monday 1/18

back squat
– build to 90% for a single
– drop 20kg then 1xME

then

THE GHOST

6 rounds of:
1 minute rowing (calories)
1 minute burpees
1 minute double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

CLEAN + 2 FRONT SQUATS + 3 THRUSTERS
– 5×1 @ 70% of 1RM CJ
– must make 4/5 to increase next week
– 2:00 rest
– target 2.5kg increases a week

BACK SQUAT
– work up to 90%
– drop 20kg and perform 1×5 (30kg if above 150kg)
– 1:30+ rest
– target 10kg increase/week

DEADLIFT
– work up in triples to 85% of 1RM
– drop 20kg then 1×5 (30kg if above 180kg)
– 2:00 rest
– target 2.5kg increase/week

2-3 rounds:
10 GHD situps
10 plyo pushups
ME wide-grip pullups
ME double unders

A. S&S Day 13

B. Re-test from 14DEC2015

Dan John’s “Armor Building” complex

2 double clean
1 double press
3 double front squats

With a partner in You Go, I Go format, at 24/16kg.

Hips of Glory, 1min/position then

Super Pigeon, 1min/position

READ MORE HERE.

Friday 11/6

In honor of Isaac T‘s sixth professional fight tomorrow we’re going to celebrate with another boxer’s workout:

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to Friday 18SEP2015.

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps, and double-under reps completed (not total) to comments!

W4D3 – Last Day of Cycle

– glute/hip/shoulder activation
– movement patterns

A. hang power snatch
– 5×2 @ 60%
– increase 2.5kg for next week if successful

B. front squat
– build to 90% for a single
– drop 15kg if above 100kg, 10kg if below
– then 2×3

C. deadlift
– build to 90% for a single
– drop 20kg if above 150kg, 15kg if below
– then 1 set ME

D1. 2x
– 8 staggered good mornings
– 10 bent over row

D2. 3x
10 ab-rollout
15 GHD situps

Friday 9/18

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Compare to 24JUL2015.

Post separate totals of calories rowed, burpee reps, and double-under reps completed (NOT TOTAL) to comments.

– movement patterns
– glute, hip, shoulder activation
– snatch complex
– clean & jerks
– back squats
– power superset

Friday 7/24

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps, and double-under reps completed (NOT TOTAL) to comments.

Compare to 26JUN2015, 22OCT2014, 24JUN2014.

Friday 6/25

“GHOST”

6 rounds of:
1 minute of rowing (calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps, and double-under reps completed (NOT TOTAL) to comments.

Compare to 22OCT2014, 24JUN2014.

– supine scorpion, 30 reps
– prone scorpion, 20 reps
– shoulder capsule stretch, 2min/side

If you can, come to the 5:30pm session so we may all throw down. WEAR TIGHTS!

A.
squad warmup

B.
– snatch MFTD
– clean & jerk MFTD

C.
75 strict ring dips for time. 30 double unders every time your break.

D.
– calf stretches, calf SMR
– ankle stretches, foot SMR