Skill:
Rowing
Strength:
Back squats
5-5-5-3-2-5
Metcon:
5x
5 push press 50/30kg
10 toes to bar
15 push ups (good firm - chest and chin to floor, back straight, nooooo add in the air)
20 lunges - 10 each leg
50 double unders
Thursday, March 29, 2012
Wednesday 28, March 2012
Skill:
Rowing
Strength:
Strict press
5-5-5-3-2-5
Metcon:
800m run
21-15-9
OHS 60/40kg
Pull ups
800m run
Holy shit, coach Travis killed this WOD at RX'D
Rowing
Strength:
Strict press
5-5-5-3-2-5
Metcon:
800m run
21-15-9
OHS 60/40kg
Pull ups
800m run
Holy shit, coach Travis killed this WOD at RX'D
Tuesday 27, March 2012
Oldie but a goodie!
Skill:
Rowing
Strength:
Bench press
5-5-5-3-2-5
Metcon:
"50 in the clip"
50 burpee clean and jerks
Well, weight changed from class to class, so anywhere from 42.5-60kg for men
Skill:
Rowing
Strength:
Bench press
5-5-5-3-2-5
Metcon:
"50 in the clip"
50 burpee clean and jerks
Well, weight changed from class to class, so anywhere from 42.5-60kg for men
Monday 26, March 2012
This week starts our new 5 week cycle, taking cleans out of strength and adding snatch. Of course don't you worry, we know how much I like cleans so we will still see them weekly I would imagine.
Push yourself to set new PR's (personal records) in all your Strength work.
Look to see benchmarks with the weather changing and be absolutely sure to log your process on your strength and your benchmark WOD's.
First one this week on Friday
Also note, single jump ropes have been removed - figure out double unders, or the coaches will sit and wait no matter how long it takes till you finish the WOD one double at a time. ;-)
Skill:
Rowing
Strength:
Deadlifts
5-5-5-3-2-5
Metcon: stolen from Mike's gym
50-40-30-20-10
Double unders
Kettlebell swings 32/24kg
Burpees
Scaled: 25-20-15-10-5
Push yourself to set new PR's (personal records) in all your Strength work.
Look to see benchmarks with the weather changing and be absolutely sure to log your process on your strength and your benchmark WOD's.
First one this week on Friday
Also note, single jump ropes have been removed - figure out double unders, or the coaches will sit and wait no matter how long it takes till you finish the WOD one double at a time. ;-)
Skill:
Rowing
Strength:
Deadlifts
5-5-5-3-2-5
Metcon: stolen from Mike's gym
50-40-30-20-10
Double unders
Kettlebell swings 32/24kg
Burpees
Scaled: 25-20-15-10-5
WTF - OK, I NEED A WEBSITE MAKER PERSON!!!
I loaded the blog to post daily this week at midnight everyday, and yeah ummmmm no it didn't.
Sunday, March 25, 2012
Sunday 25, March 2012
Coach Chandler and another of his...
Oh, dont worry this will be in a normal rotation soon enough!
5x
5 Deadlifts 102.5/70kg
10 HSPU
50 double unders
Oh, dont worry this will be in a normal rotation soon enough!
5x
5 Deadlifts 102.5/70kg
10 HSPU
50 double unders
Saturday 24, March 2012
Ohhhhh it is getting time for some longer runs, some weighted some not, I'm thinking its time for an FMP
Operation Hasty Rescue
5x
400m run
10 DB thrusters 45lbs each
10 KB swings 24kg
10 pull ups
*** Above done in 20 minutes or less, or see the PENALTY below!
then
100 burpees
then
1 mile run with a 25lb vest, or ruck sack. For every minute over 20 minutes on the first rotation is an extra 10lbs on your mile run.
Completed as a two person team - can not move on to your next move until your partner is done. :-)
Operation Hasty Rescue
5x
400m run
10 DB thrusters 45lbs each
10 KB swings 24kg
10 pull ups
*** Above done in 20 minutes or less, or see the PENALTY below!
then
100 burpees
then
1 mile run with a 25lb vest, or ruck sack. For every minute over 20 minutes on the first rotation is an extra 10lbs on your mile run.
Completed as a two person team - can not move on to your next move until your partner is done. :-)
Friday, March 23, 2012
Friday 23, March 2012
End of the week, gotta put that skill work to use RIGHT???
Oh YES!
Skill:
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
"Diane on Steroids"
12 min AMRAP
3-6-9-12-15-18-21-24 and on in 12 minutes of
Deadlifts 102.5/70kg
HSPU
WOOT WOOT
Oh YES!
Skill:
HSPU
Strength:
Strict press
5-5-5-3-2-5
Metcon:
"Diane on Steroids"
12 min AMRAP
3-6-9-12-15-18-21-24 and on in 12 minutes of
Deadlifts 102.5/70kg
HSPU
WOOT WOOT
Thursday, March 22, 2012
Thursday 22, March 2012
Skill:
HSPU
3X10
Strength:
Back squats
5-5-5-3-2-5
Metcon: just remember you love me!!!
8x
100m sprints
30 sec rest
4x
200m sprints
60 sec rest
2x
400m sprints
90 sec rest
HSPU
3X10
Strength:
Back squats
5-5-5-3-2-5
Metcon: just remember you love me!!!
8x
100m sprints
30 sec rest
4x
200m sprints
60 sec rest
2x
400m sprints
90 sec rest
Wednesday 21, March 2012
Skill work:
HSPU
3X10
Strength:
Bench press
5-5-5-3-2-5
Metcon:
15 min AMRAP
20 hollow rocks
15 weighted v-ups
10 weighted v-twists - 20 total, 10 each side
HSPU
3X10
Strength:
Bench press
5-5-5-3-2-5
Metcon:
15 min AMRAP
20 hollow rocks
15 weighted v-ups
10 weighted v-twists - 20 total, 10 each side
Tuesday, March 20, 2012
Tuesday 20, March 2012
Skill:
HSPU
3x10
Strength:
Dead lifts
5-5-5-3-2-5
If your class had time, then we did deadlifts in a rep scheme of 5x3, and added Rack jerks 5x3 also!
Metcon:
Tabatta
Sprints
Squats
Push ups
20 seconds on 10 seconds off, in a circuit style.
HSPU
3x10
Strength:
Dead lifts
5-5-5-3-2-5
If your class had time, then we did deadlifts in a rep scheme of 5x3, and added Rack jerks 5x3 also!
Metcon:
Tabatta
Sprints
Squats
Push ups
20 seconds on 10 seconds off, in a circuit style.
Monday, March 19, 2012
Monday 19, March 2012
Yeahhhhh, started new 8am class this week - thanks to Kiki, Marivel, and Kendra for sharing it with our newest coach Tegg.
Skill:
HSPU - 3 sets of 10
Strength:
Power cleans - last week for strength cleans, switching gears to Snatch
3-3-3-3-3
Metcon:
Ohhhh Mama likes this one - nice job Coach T!
10-9-8-7-6-5-4-3-2-1
Power cleans 70-45kg
Chest to bar pull ups
Kettlebell swings 32/24kg
Sunday, March 18, 2012
Saturday, March 17, 2012
Friday 16, March 2012
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Using our skill work
4x
10 snatch 42.5/30kg
20 box jumps
Back squats
5-5-5-3-2-5
Metcon:
Using our skill work
4x
10 snatch 42.5/30kg
20 box jumps
Thursday 15, March 2012
Skill:
Bergner warm up
Strength:
Bench press
3-3-3-3-3
&
Front squats
3-3-3-3-3
Metcon:
1.5 mile run AFAP
Bergner warm up
Strength:
Bench press
3-3-3-3-3
&
Front squats
3-3-3-3-3
Metcon:
1.5 mile run AFAP
Wednesday, March 14, 2012
Wednesday 14, March 2012
Happy hump day ya'all
Skill:
Bergner warm up
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
5x
15 thrusters 35/25kg
15 SDHP 35/25kg
200m Sprint
Yes!!!! This one was awesome!
Skill:
Bergner warm up
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
5x
15 thrusters 35/25kg
15 SDHP 35/25kg
200m Sprint
Yes!!!! This one was awesome!
Tuesday, March 13, 2012
OOOOOO MY HANDS HURT!
VirginHands
We all come to CrossFit with virgin hands. They are nice and smooth. Pure as the driven snow. Then CrossFit puts us through endless bar work – pull ups, toes to bar, knees to elbows… and over the course of a few weeks our once innocent hands look like we have attempted to climb over the fences at a maximum security prison. Eventually our callused, beat up hands cause us to experience our first tear. It sucks, but in a way it’s a badge of honor. It’s like a rite of passage in the CF fraternity. Aw, my first rip. I remember it well. That’s what she said.
Care
After the “I’m a bad ass” feeling wears off you figure out that a tear sucks. First off it hurts, and second, it limits what you can. What to do when you tear. Do not tear off the flapping skin. you end up pulling away more healthy skin. Get scissors and cut it off. Then use some type of antibacterial spray or iodine to disinfect it. It should take about a week or so to heal up. If the healing skin tends to crack, make sure to keep it moist. It will heal faster. Use antibacterial cream and a band-aid or tape over it. Limit, scale, or avoid bar work. Tape can help protect the rip when you work out, but be smart, you do not want to make it worse.
Prevention
Taking care of your hands is a must. Tears of rips happen because we have formed raised calluses on our hands and their rough edges catch on the bar. We continue to move, the rough edge of the callus does not, and something has to give. Namely the skin on your palm or fingers. If you do some preventative maintenance on your hands, you will avoid most tears (and tears, like crying tears, when you try to shampoo your hair in the shower after you rip your hands open). If you smooth down your calluses there will be no rough edges to catch on the bar. Now calluses on your hand are there for a reason. They build up to protect your skin, but once they raise up, that's when they cause tears. Smooth down your calluses, the tough skin remains and still protects your hand, but is no longer rough and thus can no longer snag on the bar.
We all come to CrossFit with virgin hands. They are nice and smooth. Pure as the driven snow. Then CrossFit puts us through endless bar work – pull ups, toes to bar, knees to elbows… and over the course of a few weeks our once innocent hands look like we have attempted to climb over the fences at a maximum security prison. Eventually our callused, beat up hands cause us to experience our first tear. It sucks, but in a way it’s a badge of honor. It’s like a rite of passage in the CF fraternity. Aw, my first rip. I remember it well. That’s what she said.
Care
After the “I’m a bad ass” feeling wears off you figure out that a tear sucks. First off it hurts, and second, it limits what you can. What to do when you tear. Do not tear off the flapping skin. you end up pulling away more healthy skin. Get scissors and cut it off. Then use some type of antibacterial spray or iodine to disinfect it. It should take about a week or so to heal up. If the healing skin tends to crack, make sure to keep it moist. It will heal faster. Use antibacterial cream and a band-aid or tape over it. Limit, scale, or avoid bar work. Tape can help protect the rip when you work out, but be smart, you do not want to make it worse.
Prevention
Taking care of your hands is a must. Tears of rips happen because we have formed raised calluses on our hands and their rough edges catch on the bar. We continue to move, the rough edge of the callus does not, and something has to give. Namely the skin on your palm or fingers. If you do some preventative maintenance on your hands, you will avoid most tears (and tears, like crying tears, when you try to shampoo your hair in the shower after you rip your hands open). If you smooth down your calluses there will be no rough edges to catch on the bar. Now calluses on your hand are there for a reason. They build up to protect your skin, but once they raise up, that's when they cause tears. Smooth down your calluses, the tough skin remains and still protects your hand, but is no longer rough and thus can no longer snag on the bar.
REMINDER
THE GYM IS CLOSED THIS WEEKEND!!!
SORRY!
Class will be normal Friday, and resume at 6am Monday morning.
***** Join us at the Sparks marina at 10:30 Saturday morning though for a little pre St. Patrick's day fun!
Workout attire ready, green, and be prepared for some fun in the sun!
SORRY!
Class will be normal Friday, and resume at 6am Monday morning.
***** Join us at the Sparks marina at 10:30 Saturday morning though for a little pre St. Patrick's day fun!
Workout attire ready, green, and be prepared for some fun in the sun!
Tuesday 13, March 2012
These are the best quick intense AMRAP WOD'S!
Skill:
Burgener Warm Up
Strength:
Power Cleans
3-3-3-3-3
Metcon:
7 min AMRAP
3 four count burpees
6 hang cleans 70/50kg
9 pull ups
REST 2 mins
7 min AMRAP
7 kb swings 32/24kg
7 goblet squats
7 upper cuts - to each side, so 14 total if counting singles
Skill:
Burgener Warm Up
Strength:
Power Cleans
3-3-3-3-3
Metcon:
7 min AMRAP
3 four count burpees
6 hang cleans 70/50kg
9 pull ups
REST 2 mins
7 min AMRAP
7 kb swings 32/24kg
7 goblet squats
7 upper cuts - to each side, so 14 total if counting singles
Monday, March 12, 2012
Skill:
Bergner warm up
Strength:
Strict press
5-5-5-3-2-5
Metcon:
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Bergner warm up
Strength:
Strict press
5-5-5-3-2-5
Metcon:
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Saturday 10, March 2012
Thank you to Coach Ord for his new FMP!
OPERATION CLEAN SWEEP
2 person teams
1.5 mile run
Then 5 rounds at each phase
Load:
10 Deadlifts 65/45kg
10 Push press 30/10kg
Patrol:
Box step ups 20inch - you go till partner done
10 lunges - 4 count (40 lunges)
Assault:
10 kb swing 24/16kg
10 burpees
10 sledge hammer swings - each side
10 kb SDHP 24/16kg
1.5 mile run
OPERATION CLEAN SWEEP
2 person teams
1.5 mile run
Then 5 rounds at each phase
Load:
10 Deadlifts 65/45kg
10 Push press 30/10kg
Patrol:
Box step ups 20inch - you go till partner done
10 lunges - 4 count (40 lunges)
Assault:
10 kb swing 24/16kg
10 burpees
10 sledge hammer swings - each side
10 kb SDHP 24/16kg
1.5 mile run
Friday 9, March 2012
Yes, time change and nice weather.
Perfect running time!
Strength:
Bench press
5-5-5-3-2-5
Metcon:
5k RUN!!!
Perfect running time!
Strength:
Bench press
5-5-5-3-2-5
Metcon:
5k RUN!!!
Friday, March 9, 2012
Thursday 8, March 2012
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
This is a Sprint workout. It's fast and brutal.
5x
5 thrusters 42.5/27.5kg
10 GHD situps
15 burpees
Deadlifts
5-5-5-3-2-5
Metcon:
This is a Sprint workout. It's fast and brutal.
5x
5 thrusters 42.5/27.5kg
10 GHD situps
15 burpees
Wednesday, March 7, 2012
Wednesday 7, March 2012
Two movements we love to hate, remember get comfortable receiving the bar in the "hole"!!!
Even if its light, train catching it explosively in the bottom position, so that when its heavy, your mind does not question what we already know the body can do!
Strength:
Power cleans
3-3-3-3-3
Metcon: * always remember FORM and INTENSITY
4X
200m SPRINT
10 squat cleans 50/30kg
10 OHS 50/30kg
Even if its light, train catching it explosively in the bottom position, so that when its heavy, your mind does not question what we already know the body can do!
Strength:
Power cleans
3-3-3-3-3
Metcon: * always remember FORM and INTENSITY
4X
200m SPRINT
10 squat cleans 50/30kg
10 OHS 50/30kg
Tuesday 6, March 2012
Strength:
Strict press
3-3-3-3-3
&
Front squats
3-3-3-3-3
Metcon:
12 min AMRAP
3 box jumps 30/24 in
6 pistol squats (3 each leg)
9 wall balls 20/16lbs
Strict press
3-3-3-3-3
&
Front squats
3-3-3-3-3
Metcon:
12 min AMRAP
3 box jumps 30/24 in
6 pistol squats (3 each leg)
9 wall balls 20/16lbs
Monday 5, March 2012
Happy Monday!!!!
Strength:
Back squats
5-5-5-3-2-5
Metcon:
4x
400m run
5 kb snatch (R) 24/16kg
10 kb OHS (R)
5 kb snatch (L)
10 kb OHS (L)
10 Hollow rocks
Strength:
Back squats
5-5-5-3-2-5
Metcon:
4x
400m run
5 kb snatch (R) 24/16kg
10 kb OHS (R)
5 kb snatch (L)
10 kb OHS (L)
10 Hollow rocks
Saturday, March 3, 2012
Saturday 3, March 2012
Started as a 5 rounder, yeah ummm had to drop it to a two rounder.
1 mile run
2x
10 burpee sandbag carry 100m down and back = 1
10 box jumps
10 tire flips
100m prowler push
1 mile run
1 mile run
2x
10 burpee sandbag carry 100m down and back = 1
10 box jumps
10 tire flips
100m prowler push
1 mile run
Friday, March 2, 2012
Friday 2, March 2012
I am sooooooo much happier with this WOD as compared to last Friday!
This one deserves an atta girl
Skill:
Pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
15 mins on the minute
5 burpees
3 power cleans 60/40kg
5 Deadlifts 60/40kg
* scale up or down according to ease of clean. For example, I did 50kg for mine.
*100m Sprint for each round you miss in the minute.
This one deserves an atta girl
Skill:
Pull ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
15 mins on the minute
5 burpees
3 power cleans 60/40kg
5 Deadlifts 60/40kg
* scale up or down according to ease of clean. For example, I did 50kg for mine.
*100m Sprint for each round you miss in the minute.
Thursday 1, March 2012
March 1st already??? Phew life just flies by!
Skill:
Pull ups
Strength:
Power cleans
3-3-3-3-3
Metcon:
10-9-8-7-6-5-4-3-2-1
Over head squats 50/30kg
HSPU
*WITH 20 DOUBLE UNDERS, OR 60 SINGLES BETWEEN THE TWO MOVEMENTS.
SO....
10 OHS
20 Double unders
10 HSPU
9 OHS
20 Double unders
9 HSPU
Skill:
Pull ups
Strength:
Power cleans
3-3-3-3-3
Metcon:
10-9-8-7-6-5-4-3-2-1
Over head squats 50/30kg
HSPU
*WITH 20 DOUBLE UNDERS, OR 60 SINGLES BETWEEN THE TWO MOVEMENTS.
SO....
10 OHS
20 Double unders
10 HSPU
9 OHS
20 Double unders
9 HSPU
Thursday, March 1, 2012
Wednesday 29, February 2012
Skill:
Pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
So lucky it snowed - we were running a 5K...
Now we got
Cindy Beaten With An Ugly Stick - compliments of CrossFit Santa Cruz
4x
5 clean and jerks 80/52.5kg
then 3 rounds of Cindy
5 pull ups
10 push ups
15 squats
Pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
So lucky it snowed - we were running a 5K...
Now we got
Cindy Beaten With An Ugly Stick - compliments of CrossFit Santa Cruz
4x
5 clean and jerks 80/52.5kg
then 3 rounds of Cindy
5 pull ups
10 push ups
15 squats
Subscribe to:
Posts (Atom)