NEXT WEEK
MONDAY THROUGH FRIDAY
STRENGTH AND SKILL TESTING
What's this mean coach?
It means be there everyday, we will be finding our 1 rep max on all of our major strength lifts, including our power cleans.
It means we will be testing all of our gymnastic based / body weight movements to find our level of skill.
It means bring a hoodie, we will run and yes we will all run even if we have to walk, because we will all row too.
It means we as your coaches will have a better understanding of what weights you need to use for metcons.
It means we as your coaches will know when your trying to sandbag us. :-)
It means a week of solid fundamentals, working out,and having a blast!!!
Friday, December 31, 2010
Hey you, yes you. I know you’re out there. You’ve been working out at whatever your local incarnation of the globogym is: South Reno Athletic Club, 24 Hour Fitness, Gold's, and you’re tired. Tired of pushy gym sales people, tired of the same old boring routine you do everytime you’re in the gym. Mostly you’re just tired of the broken promises and dreams you were sold when they told you Zumba, Spin class and cardio machines with TV’s would finally get you back in shape.
Somehow or another you found our website and instantly knew this was for you. Ahhh, but now the fear has set in. Can you keep up with the crazy people you see in our videos? Can you survive a CrossFit workout? Are you finally ready to stop sucking at life and do something meaningful for your health and lifestyle?
Well, you’re not alone. Each and every person that has walked through our doors has felt some level of self doubt. Most of the people here were either a little or a lot out of shape when they started…just like you. Now they are the people you see in our videos. The one thing they did that you have not is to make the conscious decision to fight their fears and walk through our doors. Courage is not the total absense of fear: it’s the ability to take action in spite of your fear. You need to take action if you are to ever have any hope.
Well, it’s that time of year again. Time when the largess of the holidays is over, time when the weather dictates indoor activity, time when New Years resolutions get dusted off. Once again you have a choice…continue to do the things that have never worked, bored the hell out of you and ultimately led to failure — or you can try CrossFit. Your friends already have and love it…are you ready?
Somehow or another you found our website and instantly knew this was for you. Ahhh, but now the fear has set in. Can you keep up with the crazy people you see in our videos? Can you survive a CrossFit workout? Are you finally ready to stop sucking at life and do something meaningful for your health and lifestyle?
Well, you’re not alone. Each and every person that has walked through our doors has felt some level of self doubt. Most of the people here were either a little or a lot out of shape when they started…just like you. Now they are the people you see in our videos. The one thing they did that you have not is to make the conscious decision to fight their fears and walk through our doors. Courage is not the total absense of fear: it’s the ability to take action in spite of your fear. You need to take action if you are to ever have any hope.
Well, it’s that time of year again. Time when the largess of the holidays is over, time when the weather dictates indoor activity, time when New Years resolutions get dusted off. Once again you have a choice…continue to do the things that have never worked, bored the hell out of you and ultimately led to failure — or you can try CrossFit. Your friends already have and love it…are you ready?
Thursday, December 30, 2010
Friday 31, December 2010
Strength:
Strict Press
5-5-5-3-2-5
Thursday 30, December 2010
So, its been a long time since I laid in bed and thought of a metcon and I love it!!!!
MUAHAHAHAHAH
Strength:
Back squats
5-5-5-3-2-5
Metcon:
7x
1 min hang cleans 60/40kg
15 sec transition time
1 min rowing - damper on 10
Score is total cleans plus calories on rower
MUAHAHAHAHAH
Strength:
Back squats
5-5-5-3-2-5
Metcon:
7x
1 min hang cleans 60/40kg
15 sec transition time
1 min rowing - damper on 10
Wednesday, December 29, 2010
Wednesday 29, December 2010
It is my goal to have everyone doing double unders by the end of January. New ropes have been ordered for purchase, so look for them in the next few days.
Skill:
5 minutes double unders. Yes, you must work on double unders. ;-)
Strength:
Clean and jerk
1-1-1-1-1
Metcon:
4x
400m run
10 dumbbell squat cleans 45/25lbs each hand
20 ring push ups
30 flutter kicks (4 count = 1)
Tuesday, December 28, 2010
Tuesday 28, December 2010
Strength:
Bench press
5-5-5
Deadlifts
5-5-5-3-2-5
Metcon:
12 min AMRAP
5 burpees
7 kb swings 32/20kg
9 box jumpa 24/20in
See, nice strength based day with a quick ass kicker at the end. :-)
Monday 27, December 2010
"Bull"
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Friday, December 24, 2010
Thursday, December 23, 2010
Friday 24, December 2010
It is Christmas Eve, most of us are getting ready to eat some ridiculous amount of food, be it good or not, we will eat way to much!!! So, come on in from 9 am to Noon, and get a good workout in first!
12 Days of CrossFit
1 Clean and jerk 60/40kg
2 Tire flips
3 HSPU
4 Box jumps 24/20in
5 Burpees
6 Wall balls 20/16lbs
7 Kettlebell swings 32/20kg
8 Dumbbell squat cleans 45/30lbs
9 Clapping push ups
10 knees to elbows
11 Pull ups
12 Dumbbell walking lunges 45/30lbs
Performed just like the song 12 Days of Christmas -
1 C and J,
2 Tire flips, 1 C and J,
3 HSPU, 2 Tire flips, 1 C and J
and on till you get to the last round staring with 12 lunges all the way down to 1 clean and jerk.
12 Days of CrossFit
1 Clean and jerk 60/40kg
2 Tire flips
3 HSPU
4 Box jumps 24/20in
5 Burpees
6 Wall balls 20/16lbs
7 Kettlebell swings 32/20kg
8 Dumbbell squat cleans 45/30lbs
9 Clapping push ups
10 knees to elbows
11 Pull ups
12 Dumbbell walking lunges 45/30lbs
Performed just like the song 12 Days of Christmas -
1 C and J,
2 Tire flips, 1 C and J,
3 HSPU, 2 Tire flips, 1 C and J
and on till you get to the last round staring with 12 lunges all the way down to 1 clean and jerk.
2010 Christmas Hours
Christmas Eve
Open Gym!!!
9-12
Christmas Day
Closed!! Merry Christmas - love you all!
Day After Christmas
Back to the normal!! 9 and 4
9-12
Christmas Day
Closed!! Merry Christmas - love you all!
Day After Christmas
Back to the normal!! 9 and 4
Thursday 23, December 2010
"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent
29 Back squats 42.5/30kg
10m barbells Farmer carry 60/40kg each hand :0)
Begin the rope climbs seated on the floor.
U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.
--------------------------------------------------------------------------------
10 rounds for time of:
15 ft Rope Climb, 1 ascent
29 Back squats 42.5/30kg
Begin the rope climbs seated on the floor.
U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.
--------------------------------------------------------------------------------
Wednesday, December 22, 2010
Wednesday 22, December 2010
Strength:
Power cleans
3-3-3-3-3
Metcon: Evan said he hated me after he was done with this one, and I didn't even make him RX on deadlift weight.
7x
5 HSPU
10 deadlifts 90/70
10 C2B pullups
20 double unders
Reason for hate? Nah, but see what happens when coach can't train? :-)
Tuesday, December 21, 2010
Tuesday 21, December 2010
Strict press
5-5-5-3-2-5
Front squats
5-5-5
Metcon:
10 mins total
5 total working minutes
30 swings every other minute 32/24kg
So, swing minute rest a minute - if you dont get all 30 swings you row 1000m for every round you don't succeed.
Yeahhhh I'm back and we love rowing!!!
Monday, December 20, 2010
Monday 20, December 2010
Ahhhhh, back from the dead, back to programming, back to working out.... Oh wait, the only doctor I ever take advice from now out me on a 14 day "no fing WOD" prescription - Mel I must love and trust you for this!!
So, coaches weeks are over, back to lil ol me with some advice from the coaches on the programming. Which means, especially with all our new folks were back to strength Mon-Fri with metcons, always striving to be stronger, fitter, healthier people.
Strength:
Deadlifts
5-5-5-3-2-5
2 warm up sets of 5
1 set of 5 at 60%
1 set of 3 at 80%
1 set of 2 at 90%
1 set of 5 at 100% new PR baby
Metcon:
Tabata Something Else with a Row
Pull ups
Push ups
Squats
Sit ups
Row
Classic 4 min each movement 20 sec on 10 sec off - total reps per movement, calories on the row = score
So, coaches weeks are over, back to lil ol me with some advice from the coaches on the programming. Which means, especially with all our new folks were back to strength Mon-Fri with metcons, always striving to be stronger, fitter, healthier people.
Strength:
Deadlifts
5-5-5-3-2-5
2 warm up sets of 5
1 set of 5 at 60%
1 set of 3 at 80%
1 set of 2 at 90%
1 set of 5 at 100% new PR baby
Metcon:
Tabata Something Else with a Row
Pull ups
Push ups
Squats
Sit ups
Row
Saturday, December 18, 2010
PERFECT TIMING - from Ryan's gym in Virginia Beach
REST and RECOVERY
Rest and recovery….these two words go hand in hand. You need rest to recover or you can say recovery results when you rest.
REST is part of the 3 “R’s”:
REST- Our bodies get beat up when we train. Rest is important in the recovery of the micro muscle tears and inflammation that result from working out.
REFUEL- Protein is the building block needed to fuel muscle growth and maintenance. Carbohydrates are the only way to replace glycogen stores. Rest alone will not replace glycogen.
RE-HYDRATE - Even before the initial onset of thirst begins, you’re already dehydrated. A dehydration level of just 2% can drop performance 10% or more. Dehydration can affect the transfer of nutrients and oxygen to cells, the function of vital organs and the regulation of body temperature. You cannot fully recover from intense training without adequate water in the cells. Water is fine for slight dehydration, but a sport drink containing salt and carbohydrates is needed when training intensity calls for electrolyte replacement.
Besides the 3 “R’s” don’t forget some other tips that will help:
-using the foam rollers to take care of those “Trigger Points”
-using the Mobility WOD website. WWW.mobilitywod.blogspot.com
-stretch after you workout! Sometimes we don’t get the chance to do a group stretch after a class so try and get a few minutes in of stretching on your own.
-also if you feel like you must do something but not a full out intense WOD then there is the CF Endurance rest and recovery
WOD: (RECOVERY WOD)
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD
Do this during open gym after races, competition, or days that you need to get your range of motion back by getting your blood flowing a bit.
SO QUICK QUESTION OF THE DAY….WHAT SIGNS DO YOU SEE WHEN YOU FEEL LIKE YOU ARE OVER TRAINING?
COACH GILLIAN CrossFit TakeOver
Rest and recovery….these two words go hand in hand. You need rest to recover or you can say recovery results when you rest.
REST is part of the 3 “R’s”:
REST- Our bodies get beat up when we train. Rest is important in the recovery of the micro muscle tears and inflammation that result from working out.
REFUEL- Protein is the building block needed to fuel muscle growth and maintenance. Carbohydrates are the only way to replace glycogen stores. Rest alone will not replace glycogen.
RE-HYDRATE - Even before the initial onset of thirst begins, you’re already dehydrated. A dehydration level of just 2% can drop performance 10% or more. Dehydration can affect the transfer of nutrients and oxygen to cells, the function of vital organs and the regulation of body temperature. You cannot fully recover from intense training without adequate water in the cells. Water is fine for slight dehydration, but a sport drink containing salt and carbohydrates is needed when training intensity calls for electrolyte replacement.
Besides the 3 “R’s” don’t forget some other tips that will help:
-using the foam rollers to take care of those “Trigger Points”
-using the Mobility WOD website. WWW.mobilitywod.blogspot.com
-stretch after you workout! Sometimes we don’t get the chance to do a group stretch after a class so try and get a few minutes in of stretching on your own.
-also if you feel like you must do something but not a full out intense WOD then there is the CF Endurance rest and recovery
WOD: (RECOVERY WOD)
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD
Do this during open gym after races, competition, or days that you need to get your range of motion back by getting your blood flowing a bit.
SO QUICK QUESTION OF THE DAY….WHAT SIGNS DO YOU SEE WHEN YOU FEEL LIKE YOU ARE OVER TRAINING?
COACH GILLIAN CrossFit TakeOver
Friday 17, December 2010
Ahhhhh I hate being sick, I was looking forward to this WOD - and now everyone knows how sick I am, no-one is going to do a redo with me. Ha maybe why I still have a globo gym membership. Muahahah
Strength:
Cleans 3-3-3-3-3
Metcon:
"Barbara" ohohohoh she's a lady
5x
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 minutes between rounds
Strength:
Cleans 3-3-3-3-3
Metcon:
"Barbara" ohohohoh she's a lady
5x
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 minutes between rounds
Thursday 16, December 2010
Strength:
Back squats
5-5-5-5-5
Metcon:
5 x
3 Muscle Ups
7 HSPU's
25 Double Unders
250M Row
Wednesday 15, December 2010
5x
22 KB swings 32/24kg
22 box jumps 24/20in
400m run
22 burpees
22 wallballs 20/16lb
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Friday, December 17, 2010
MIA - UPDATE
HEY EVERYONE, SORRY FOR THE DISAPPEARANCE AND LACK OF BLOG UPDATES.
I HAVE BEEN SICKER THAN I BELIEVE I HAVE EVER BEEN BEFORE!
ENDED UP IN THE HOSPITAL, AND WILL HAVE A "NICE" LITTLE WRITE UP FOR YOU ALL ON THE EFFECTS OF - OVER TRAINING, LACK OF SLEEP, AND LACK OF ENOUGH CALORIES!!!
SEE YOU ALL SOON - LOVE YA ALL!!!
I HAVE BEEN SICKER THAN I BELIEVE I HAVE EVER BEEN BEFORE!
ENDED UP IN THE HOSPITAL, AND WILL HAVE A "NICE" LITTLE WRITE UP FOR YOU ALL ON THE EFFECTS OF - OVER TRAINING, LACK OF SLEEP, AND LACK OF ENOUGH CALORIES!!!
SEE YOU ALL SOON - LOVE YA ALL!!!
Thursday, December 16, 2010
Tuesday 14, December 2010
Strength:
Push Press 3-3-3-3-3
Skill:
Double Unders
Metcon
AMRAP in 12 mins
10 OHS 50/30 KG
10 Push ups - Games standard - release hands from ground at bottom of each rep
Push Press 3-3-3-3-3
Skill:
Double Unders
Metcon
AMRAP in 12 mins
10 OHS 50/30 KG
10 Push ups - Games standard - release hands from ground at bottom of each rep
Monday, December 13, 2010
Monday 13, December 2010
Which awesome coach has this week you may be asking yourself, well none other than our Fittest of the Sierras 3rd place winner, and top 20 finisher in the Nevada/Utah 2010 CrossFit games sectionals - Travis!!!
Strength:
Deadlifts
3-3-3-3-3
Metcon:
800m run
5x
9 squat clean and jerks 42.5/30kg
15 kettlebell swings 24/16kg
800m run
At one point I claimed death during this workout - no I'm really saying I thought I might be dead.
Strength:
Deadlifts
3-3-3-3-3
Metcon:
800m run
5x
9 squat clean and jerks 42.5/30kg
15 kettlebell swings 24/16kg
800m run
At one point I claimed death during this workout - no I'm really saying I thought I might be dead.
Sunday, December 12, 2010
Sunday, 12 December 2010
4x
10 front squats 50/30kg
10 push jerks 50/30kg
25 double unders
Saturday 11, December 2010
Not sure if the speed of this workout makes it a "nice" one or not.
10 snatches 65/42.5kg
20 chest to bar pull ups
30 stick jumps 24/20 inch
40 kettlebell clean and jerk 24/20kg
30 stick jumps 24/20 inch
20 chest to bar pull ups
10 snatches 65/42.5kg
10 snatches 65/42.5kg
20 chest to bar pull ups
30 stick jumps 24/20 inch
40 kettlebell clean and jerk 24/20kg
30 stick jumps 24/20 inch
20 chest to bar pull ups
10 snatches 65/42.5kg
Friday, December 10, 2010
Friday 10, December 2010
Skill:
Kettlebell snatch
Strength:
Snatch
1-1-1-1-1
Metcon:
3x
50 air squats
7 muscle ups - conversion 28 pull ups AND 28 dips
10 hang cleans 60/42.5kg
Thursday, December 9, 2010
Thursday 9, December 2010
Wednesday, December 8, 2010
Wednesday 8, December 2010
Strength/Skill
KB Clean & Jerk
10 Muscles Ups or 30 Ring Dips
Metcon:
"Air Force"
@ 42.5/30 kg
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
** 3 Burpees at the top of every minute even if your in the middle of a set.
Tuesday, December 7, 2010
Tuesday 7, December 2010
Strength/skill
Deadlift ladder
Starting at 30kg, and increasing 5kg each lift until we hit the 100's then we increased by 10kg to the last weight of 180kg.
Every 30 secs you will deadlift, move from bar to bar until failure.
Metcon:
4x
5 HSPU
10 K2E
20 push ups
30 sit ups
200m sprints
Monday, December 6, 2010
Monday 6, December 2010
Ohhhh we are on Coach Sean's week, I'm intrigued to see what be has up his sleeves for us.
Skill work:
100 double unders
30 HSPU
Metcon:
7 rounds
5 power cleans 75% 1 rep max
10 box jumps 24/20 inch
Skill work:
100 double unders
30 HSPU
Metcon:
7 rounds
5 power cleans 75% 1 rep max
10 box jumps 24/20 inch
Sunday 5, December 2010
End of the week, and coach had programmed a nice little lady we like to call Nancy.
5x
15 OHS 42.5kg
400m run
5x
15 OHS 42.5kg
400m run
Friday 3, December 2010
Closing in on the end of Coach Denny and his awesome workouts!!!
Metcon:
30 mins of the following movements performed every minute on the minute.
1 squat clean 60/40kg
5 muscle ups
Metcon:
30 mins of the following movements performed every minute on the minute.
1 squat clean 60/40kg
5 muscle ups
Thursday, December 2, 2010
Thursday 2, December 2010
Coach Denny and his week if programming is quickly coming to an end, but its been great. Today was no exception to that precedent.
Metcon:
Lumber Jack 20
20 deadlifts
400m run
20 kb swings
400m run
20 ohs
400m run
20 chest to bar pull ups
400m run
20 burpees
400m run
20 box jumps
400m run
20 dumbbell squat cleans
400m run
Yayyyyy burpees!!!!
Metcon:
Lumber Jack 20
20 deadlifts
400m run
20 kb swings
400m run
20 ohs
400m run
20 chest to bar pull ups
400m run
20 burpees
400m run
20 box jumps
400m run
20 dumbbell squat cleans
400m run
Yayyyyy burpees!!!!
Wednesday, December 1, 2010
Wednesday 1, December 2010
I'm struggling with the fact that this year is over in a few short weeks. Wasn't it just February?
Skill work:
Turkish get ups
Metcon:
12 min AMRAP
9 thrusters 35/22.75kg
1 rope climb
Skill work:
Turkish get ups
Metcon:
12 min AMRAP
9 thrusters 35/22.75kg
1 rope climb
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