Saturday March 1st

Join me for a 7a.m. Saturday class!!

I gotta be to work by 8:45, which means I miss my Saturday workouts, so I added the 7 for me - lol

Don't worry 9 am will still be here too!

Friday 28, February 2014

Skill:

10 minutes MOBILITY

Strength:

Power cleans

3-3-3-3-3

Stabilizer:

Get er done

Metcon:

15-12-9

Turkish Get Ups - AHAP
STRICT pull ups
***top of every minute 5 double unders

The Best Exercie There Is.....

I clicked on the article below, thinking I was going to read the latest greatest idea on fitness - and you know what, I DID...

The last sentence says it all, and I love this - Thanks Mark!!!


Throw reality out the window for a second and entertain a hypothetical. Imagine you can only do one exercise for the rest of your life. If you had to choose a single exercise to do for the rest of your life, right here today, what would it be? It’s a popular question with a divergent set of answers depending on who’s being asked, and for the most part I see where everyone’s coming from.
If you ask the AARP, it’s the plank, which is easy on the joints, involves every body part, strengthens the core which can help prevent falls, is very safe for seniors (the intended audience of AARP), and you can do them anywhere without equipment. I have no fault with the plank.

If you ask the NY Times to ask various experts, it’s the squat, or maybe the burpee, or maybe sprinting uphill. These are all exercises that stress the entire body, that can be performed with high intensity to elicit the highest possible training effect in the least amount of time. You could do a lot worse than squatting, doing burpees, or sprinting.

If you were to ask Mark Rippetoe, I’d imagine you’d hear “the low-bar back squat” because it supposedly elicits the greatest hormonal response, builds oft-neglected posterior chain strength, makes your entire body stronger, and simply “makes a man outta ya.”

If you ask Rich Froning (top CrossFit athlete), it’s the barbell thruster, a fairly simple to learn “two in one” exercise combining a squat with an overhead press.

If you ask Charles Poliquin, it’s the snatch grip deadlift done on a platform, which increases the range of motion over the regular deadlift and builds overall strength and size better than any other exercise he’s seen.

Those are good candidates. A person could get and stay very strong, fit, fast, and healthy doing any one of those exercises for perpetuity, even to the exclusion of all others. But a thruster isn’t the best exercise there is, hands down. Nor are squats (of any kind), deadlifts (of any kind), or planks. Sprints are cool, but they aren’t the best.

The single best exercise there is, hands down, is the one you’ll do.


Read more: http://www.marksdailyapple.com/the-best-exercise-there-is-hands-down/#ixzz2udCODZAB

Thursday 27, February 2014

Skill:

Last day before the WOD tomorrow - are you feeling comfortable with it?

Strength:

Bench press

3-3-3+
70/80/90%

Stabilizer:
3x
25 weighted v-twist
25 evil wheels
25 weighted sit ups

Metcon:

5X
5 ground to overhead 70/50kg
10 STRICT ring dips
5 squat cleans 70/50kg

Wednesday 26, February 2014

Skill:

YUP

Strength:

Back squats

3-3-3+
70/80/90%

Stabilizer:

You know it

Metcon:

I LOVE THIS ONE!!!

7x
1 min of work
1 min of rest (14 minutes total)
In each working minute you must complete

10 KB swings AHAP
10 KB cleans AHAP - 5 to each side
10 KB snatch AHAP - 5 to each side

***The weight should be heavy enough that this takes you no less than 50-54 seconds

***Every round NOT completed 5 burpees at the end

Tuesday 25, February 2014

Skill:

Turkish get ups - little heavier

Strength:

Strict press

3-3-3+
40/80/90%

Stabilizer:

Same

Metcon:

7 min AMRAP
5 box jumps 30/24in
3 power cleans 80/60kg

2 min rest

7min AMRAP
5 pull ups
3 thrusters 60/40kg

Monday 24, February 2014

Skill:

The skill will stay the same all week - and will be in the regular WOD on Friday

10 minutes
Turkish Get ups

Strength:

Week 2 Wendler

Deadlifts

3-3-3+
70/80/90%

Stabilizer:

Will stay the same for the week

3x
25 weighted v-twist
25 evil wheels
25 weighted sit ups

Metcon:

Max Distance Run in 9 minutes
*all out effort

Rest 2 minutes

"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double unders
Rest as needed between sets
***EACH SET IS UNBROKEN OR YOU START IT AGAIN

30 minute time cap for the run and jump

10,000 HOURS

10,000 hours.

I often hear how someone "wishes" they had the talent of Annie Thorisdottir. How they wish they could do all of the skills easily and "effortlessly".

My answer is 10,000.


Because that's how much work you are going to have to do before you are at the level of top competitors, to get to the level of professional athletes.

10,000 hours is 3 hours of practice for 10 years on end - day in and day out.

And they all did it. They all put in the time. That is why it looks so effortless - even though it most certainly is not.

If you want it, you are going to have to put in long hours everyday training, mobilizing, reading, learning.

You are going to have to play catch up, because all those years you were just hanging around, someone out there was training hours upon hours everyday.

It doesn't come easy and it doesn't come free. It comes with time, patience, practice and perseverance.

It comes with sweat, blood and tears. It comes with huge amounts of failure, of months on end without PRs. It comes with turning down time with friends and family and eating clean all day everyday.

It comes with a price tag. Are you willing to pay it? Because just wishing isn't going to get you there.

If not, that is totally fine - just know how it will affect reality.

I'm not willing to pay it, but I also know that the way I train and the hours I put in will never get me to the arena in The CrossFit Games.

“Practice isn't the thing you do once you're good. It's the thing you do that makes you good.”
― Malcolm Gladwell
 

Friday 21, February 2014

Skill:

3xME STRICT pull ups

Strength:

Snatch
2-2-2-2-2
or
1-1-1-1-1-1-1

Stabilizer:

4x 10 of each
TRX/Rings

Push ups
Mountain climbers
Oblique tuck
Knee tucks

Metcon:

100m SPRINT
25 burpees
200m SPRINT
50 push ups
300M SPRINT
100 old school sit ups
400m SPRINT
150 air squats

*** Advanced athletes with a vest

Thursday 20, February 2014

Skill:

10 mins working on power clean bar path - to be done as a group lead by a coach

Strength:

Back squats
5-5-5+
65/75/85%

Stabilizer:

TRX/Rings

45 oblique knee tucks -  pull knees to elbow 1 to each side = 1 rep

Metcon:

1x
32 dumbbell squat cleans 45/35lbs
12 toes to bar
32 renegade rows - push up, 1 arm row, 1 arm row = 1
12 toes 2 bar
32 jump squats 20/15kg
12 toes to bar

UNDER 15 minutes

Wednesday 19, Febraury 2014

Skill:

Pistol squats
3x10 each leg

Strength:

Strict press
5-5-5+
65/75/85%

Stabilizer:

TRX/Rings

45 knee tucks - pull your knees to your chest

Metcon:

Brent's birthday WOD - and even though he almost died of sickness this past week he was still here!!

Happy Birthday!

19 pull ups
30 KB swings 24/16kg
84 air squats
800m run
19 ring push ups
30 KB clean and jerks 24/16kg (15 each side)
84 lunges - total

Tuesday 18, February 2014

Skill:

HSPU
3x10

Strength:

Deadlifts
5-5-5+
65/75/85%

Stabilizer:

TRX/Rings
1 mountain climber 1 push up till you get to 50

Metcon:

5x
3 min rounds with a 1 minute rest between
AMRAP
1 deadlift
2 hangcleans
3 front squats
4 push press
60/40kg

OUCHHHHHHHH

Monday 17, February 2014

Skill:

L pull ups
3x10 break-up as needed

Strength:

Wendler Cycle Week 1

Bench press

5-5-5+
65/75/85%

Stabilizer:

TRX/Rings
3x20
Mountain climbers - one on each leg = one rep
10 push ups - feet in straps still

Metcon:

20 minutes
5 burpees top of every minute
10 HSPU
10 KB swings 32/24kg
20 KB swings 24/20kg
30 KB swings 20/16kg
10 hand to hand KB swings 32/24kg
20 H2H KB swings 24/20kg
30 H2H KB swings 20/16kg
10 pull ups

Friday 14, February 2014

HAPPY VALENTINES DAY!!!

How do you know you are a true CF freak?

When you WOD minutes before your date, run home wipe down try to throw your nice clothes on over a sweaty ass body and still look presentable to your date!

Good luck! Love you all!

Skill:

Nahhhh not today

Strength:

Make up any lifts you missed this week or want to re try your 1 rep max on

Stabilizer:

50 toes 2 bar

Metcon:

12 min EMOM

2 deadlifts 75% of your one rep max this week
4 burpeees
8 KB swings 32/24kg

Thursday 13, February 2014

Skill:

Ummmmm sorry guys I don't member :-(

Strength:

Strict press
5-5-3-3-1-1-1

Stabilizer:

50 toes 2 bar

Metcon:

5x
10 OHS 60/40kg
10 KB snatch 24/16kg - 5 each side
10 front squats 60/40kg
10 KB clean and jerks 24/16kg - 5 each side

Wednesday 12, February 2014

Skill:

Strict chin ups
3xME weighted if ready for it

Strength:

Deadlifts

5-5-3-3-1-1-1

Stabilizer:

100 evil wheels

Metcon:

After the last few days we need some leg recovery

Running

Novice
3-3-3 red line back

Intermediate
5-5-5 red line back

Advanced
7-7-7 red line back

**** first 3/5/7 minutes at an easy pace - should be able to carry on a onversation
second 3/5/7 minutes at an medium past - a few words per breath
third 3/5/7 minutes at a fast pace - no talking (only cussing me in your head)
Then you will turn around after the three intervals have been completed and red line back.
Meaning your time back WILL BEAT your time out

Tuesday 11, February 2014

Skill:

Pull ups
3x ME strict weighted if you are there!

Strength:

Bench Press
5-5-3-3-1-1-1

Stabilizer:

50 baby hollow rocks

Metcon:

7 min AMRAP
5 thrusters 42.5/30kg (what we just did thrusters yesterday - why does she hate us so????)
7 box jumps 30/24in

Rest 2 mins

7 min AMRAP
10 wall balls 20/16kg
8 seated box jumps 24/20in

Monday 10, February 2014

Skill:

HSPU
3x ME

This week is our 1 rep max week for our new strength cycle - try to get here everyday, or talk with your coach if you are going to miss a day so we can get you set up to hit all your lifts - as always Friday will be a "make-up" day or try again for that PR you may of just barely missed earlier in the week.

Strength:

Back squats

5-5-3-3-1-1-1

Stabilizer:

50 baby hollow rocks

Metcon:

Seven-ish (we forgot two post two movements of the original Hero WOD, so you got 7ish)

7x
7 thrusters 60/40kg
7 deadlifts 110/90kg
7 burpees
7 kb swings 32/247
7 pull ups

*25 min time cap

Friday 7, February 2014

Skill:

5 rope climbs

Strength:

Deadlifts
5-5-5
40/50/60%

Front squats
3-3-3-3-3

Stabilizer:

100 v twist 20/16kg

Metcon:

14 min AMRAP

10 ring push ups
8 toes 2 bar
6 HSPU
4 tire flips
2 muscle ups

Thursday 6, February 2014

Sill:

3x ME ring dips

Strength:

Bench press
5-5-5
40/50/60%

Snatch - skill work
10 minutes

Stabilizer:

100 evil wheels

Metcon:

5x
10 front squats 60/40kg
5 Rack lungs - each leg
400m run

Wednesday 5, February 2014

Skill:

3x ME
Strict pull ups - add weight

Strength:

Back squats
5-5-5
40/50/60%

Snatch balance
3-3-3-3-3

Stabilizer:

2 floor passes of butt wipers (haha I said butt wiper) weighted if you can

Metcon:

Snake Eyes - always adds up to 11

Deadlifts 65/45kg
Hangcleans

Start with 10 deadlifts and 1 hang clean,
then 9 deadlifts and 2 hang cleans
on down until you end with
1 deadlift and 10 hang cleans

Tuesday 4, February 2014

Skill:

3x10 glute ham leg raises

Strength:

Power cleans

3-3-3
getting heavy so you are doing

Squat cleans

3-3-3

Stabilizer:
100 mountain climbers
right/left = 1

Metcon:

12 min AMRAP

12 burpees
12 toes 2 bar
40 double unders

Monday 3, February 2014

Deload week or week four of our Strength cycle

Skill: - optional today due to length of WOD
3x ME strict chin ups - add weight

Strength:

Strict press
5-5-5
40/50/60%

OHS
3-3-3-3-3

Stabilizer:

100 four count flutter kicks

Metcon:

10-9-8-7-6-5-4-3-2-1
Man makers 40/30lb dumbbells (in each hand)
20 double unders between each set

A man maker is

Push up on dumbbell
One arm row
One arm row - other arm
Deadlift
Squat clean / front squat
Over head press

= 1 rep

25 minute time limit

Saturday 1, February 2014

O.K. not gonna lie - my ass was handed to me today!

400 Single jumps
40 Back squats
40 Push press
40 Deadlifts
*above done at 60/50kg
100 double unders
40 Front squats
40 Jerks
40 Sumo deadlifts
*above done at 50/40kg
100 double unders
40 OHS
40 push press, snatch balance, push jerk (at this point get the bar over your head)
40 SDHP
*above done at 40/30kg
400 single jumps to finish it


And you didn't come because you thought we were running....