Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Metcon:
31 of each of the following except for the row/run 310 meters fo that
HSPU
Ab mat sit ups
Push ups
Pull ups
Y - whY not box jumps
N - kNees to elbows
Evil wheels
W - floor Wipers
Y - whY not burpees
Everyone rows
All do KB swings
R - jump Rope
Squats goblet
Thursday, December 31, 2015
Wednesday, December 30, 2015
Wednesday 30, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Strength:
Floor Press
Pyramid
5-10-15-10-5-10-15
5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle
After each set of floor press you will do
10 diamond push ups - so 7 sets of 10
Metcon:
Barbell Wednesday
21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Strength:
Floor Press
Pyramid
5-10-15-10-5-10-15
5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle
After each set of floor press you will do
10 diamond push ups - so 7 sets of 10
Metcon:
Barbell Wednesday
21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts
Tuesday, December 29, 2015
Tuesday 29, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Back squats
12-10-8 warm up
5-5-5-5-5 at 85% of your 1 rep max
Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count
Metcon:
4x
15 push press
75 double unders
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Back squats
12-10-8 warm up
5-5-5-5-5 at 85% of your 1 rep max
Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count
Metcon:
4x
15 push press
75 double unders
Monday, December 28, 2015
New Years Schedule 2015
New Years Eve -
Normal schedule except for NO PM CLASS
New Years Day -
CLOSED
Saturday - back to normal
EFFECTIVE Sunday the 3rd of January we are NO longer having class - please be advised, and sorry for any inconvenience this may of caused. Coaches need a day off too :-)
Normal schedule except for NO PM CLASS
New Years Day -
CLOSED
Saturday - back to normal
EFFECTIVE Sunday the 3rd of January we are NO longer having class - please be advised, and sorry for any inconvenience this may of caused. Coaches need a day off too :-)
Monday 28, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Not today we have a new Hero WOD :-(
Strength:
So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys
Strict press
12-10-8 warm up
5-5-5-5-5 @85% of your 1 rep max
Super set your work sets with dumbbell or kettlebell lateral flys 15 reps
Metcon:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Not today we have a new Hero WOD :-(
Strength:
So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys
Strict press
12-10-8 warm up
5-5-5-5-5 @85% of your 1 rep max
Super set your work sets with dumbbell or kettlebell lateral flys 15 reps
Metcon:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
December 24, 2015
Class time 9am today, doors close at 11am
12 Days of CrossFit or Christmas is performed today
1 deadlift
2 bar muscle ups
3 hang cleans
4 HSPU
5 front squats
6 burpees
7 back squats
8 push ups
9 GHD sit ups
10 thrusters
11 pull ups
12 push press
60/42.5kg
Merry Christmas to everyone!
We are closed tomorrow, but back to it Saturday 9am
12 Days of CrossFit or Christmas is performed today
1 deadlift
2 bar muscle ups
3 hang cleans
4 HSPU
5 front squats
6 burpees
7 back squats
8 push ups
9 GHD sit ups
10 thrusters
11 pull ups
12 push press
60/42.5kg
Merry Christmas to everyone!
We are closed tomorrow, but back to it Saturday 9am
Wednesday 23, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Back squats
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
all 7 sets above are to be super set with KB deck squats - 10 reps
Metcon:
Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA
"Indy"
You have 12 minutes to complete 5 rounds of
5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups
If you are unable to do your 5 rounds you have a penalty of
30 wallballs unbroken 20/16lbs
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Back squats
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
all 7 sets above are to be super set with KB deck squats - 10 reps
Metcon:
Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA
"Indy"
You have 12 minutes to complete 5 rounds of
5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups
If you are unable to do your 5 rounds you have a penalty of
30 wallballs unbroken 20/16lbs
Tuesday 22, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Tabata knees 2 elbow
Strength:
Bench press
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
Super Set all 7 sets with
15 reps of HEAVY dumbbell lat pull overs
Metcon:
Chain of Pain week 2
Swing
Snatch
Swing
Clean
Press
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Tabata knees 2 elbow
Strength:
Bench press
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
Super Set all 7 sets with
15 reps of HEAVY dumbbell lat pull overs
Metcon:
Chain of Pain week 2
A second week would evolve to:
Snatch
Swing
Clean
Press
The second swing after the snatch builds the next link to the chain. Feel free to set the chain up in any order you wish. Simply make sure that one exercise flows smoothly into the next.
Monday 21, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Max effort Defecit deadlifts - 2 rep
20 minutes to find max
Metcon:
New Hero WOD
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Max effort Defecit deadlifts - 2 rep
20 minutes to find max
Metcon:
New Hero WOD
Tuesday 151208
T.U.P.15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.
Friday, December 18, 2015
Friday 18, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Toes 2 bar 10 minutes
Strength:
Strict press
12-10-8 warm up
8-8-8 at 75% of your 1 rep max
Super set with
Bulgarian split squats 15 each side (you are doing 12 sets or 6 sets to each leg of 15 reps)
Metcon:
Chain of Pain
4x 10 reps - should be double KB's
Swing minimum weight for men is 16kg and 12kg for woman
Snatch
Clean
Press
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Toes 2 bar 10 minutes
Strength:
Strict press
12-10-8 warm up
8-8-8 at 75% of your 1 rep max
Super set with
Bulgarian split squats 15 each side (you are doing 12 sets or 6 sets to each leg of 15 reps)
Metcon:
Chain of Pain
4x 10 reps - should be double KB's
Swing minimum weight for men is 16kg and 12kg for woman
Snatch
Clean
Press
In that order. That is your first rep. You would immediately enter into your second rep by going directly back to swings after the last set’s press.
A set is 10 total reps.
No title of a workout has ever lived up to its name like this one. I’ve come up with dozens of routines: Hells Bells, FML, and Helter Skelter to name a few. The former athletes of mine who are reading this right now will feel a cold chill run up their spine just hearing those names. But nothing has had more impact than my beloved Chain of Pain.
In February of 2006 I took the job of San Jose State football strength coach. The team had been marred with mediocre outcomes for decades and was searching for an identity. Dick Tomey had taken the job in 2005 and was starting the epic turnaround for the Spartans.
Walking into the position, I knew we needed to develop a program that would facilitate the usual needs of a Division I football program. But we also needed something extra that would take a group of relatively undisciplined kids and help galvanize them through hard work. Since I was a kettlebell guy, I intended to create a gruesome program that would leave a standing mark on the team.
The Chain of Pain is a series of double kettlebell exercises that transition from one move to the next, creating the “chain.” The idea is to layer in volume progressively over a series of weeks. In the end, the idea is to have a long chain. Since 2006, we have introduced this workout to a multitude of teams (especially those who need a kick in the ass).
Thursday, December 17, 2015
Thursday 17, Decmeber 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Bench press
Warm up
12-10-8
then
8-8-8 at 75% of your 1 rep max
each set above is super set with
Floor press 20 reps (so you are doing 120 floor press)
Metcon:
"Pull Ups and Pain"
You may think that you’re a skilled practitioner of the kip. But this routine, which features five different versions of the time-honored pull-up, tests not only your technical acumen but also your pure ability to generate power. “You really just have to concentrate on the pull-ups,” says Becca (Voigt) Miller, CF-L1, owner and head coach of CrossFit Training Yard. “Every round, it gets harder. Even those kipping pull-ups are hard at the end because you’re smoked.”
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Bench press
Warm up
12-10-8
then
8-8-8 at 75% of your 1 rep max
each set above is super set with
Floor press 20 reps (so you are doing 120 floor press)
Metcon:
"Pull Ups and Pain"
You may think that you’re a skilled practitioner of the kip. But this routine, which features five different versions of the time-honored pull-up, tests not only your technical acumen but also your pure ability to generate power. “You really just have to concentrate on the pull-ups,” says Becca (Voigt) Miller, CF-L1, owner and head coach of CrossFit Training Yard. “Every round, it gets harder. Even those kipping pull-ups are hard at the end because you’re smoked.”
The Workout
- 5 Rounds for Time:
- 5 Ring Dips
- 200-Meter Run
- 10 Pull-Ups on Pull-Up Ladder
Pull-Up Ladder
- Round 1: Weighted*, full range of motion
- Round 2: Weighted*, kipping
- Round 3: Bodyweight, full range of motion
- Round 4: Kipping, chest-to-bar
- Round 5: Kipping, standard
Degree Of Difficulty
- Technical: 8.5
- Metabolic: 9.0
- Volume: 5.5
- OVERALL: 7.67 (out of 10)
Classifier
- Firebreather: 10 minutes or less
- Excellent: 10:01 to 12 minutes
- Good: 12:01 to 16 minutes
- Fair: 16 minutes or more
Coach Says:
- Ring Right “If you’re new to the rings, I’d recommend using parallel bars or just holding yourself at the top of the rings for five seconds. If you’re more advanced, you can jump up and do a slow negative five times. But you should work toward five full ring dips.”
- Run = Rest “With this workout, the run is a time to regroup and prepare for those pull-ups while keeping your heart rate up. Still, you should take it as fast as you can.”
- Divide, Conquer “This workout goes in smaller chunks. It’s not like you’re at one place for 20 minutes. Take each segment of each round as its own separate event.”
- Kip Tip “Near the end, you have to focus on using your hips more on the kip. When you fatigue, the tendency is to use your arms more. So be aware of that and drive your hips up on every pull-up.”
Wednesday 16, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 v-twist weighted to each side
Strength:
Get prepared for the WOD in true form for our Barbell Wednesdays!
"The Hulk + 5 minutes"
20 minute AMRAP + 5 more minutes
5 deadlifts 50/35kg
5 hang cleans
5 front squats
5 push press
5 back squats
*same weight for all lifts - move fast, efficient and solid
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 v-twist weighted to each side
Strength:
Get prepared for the WOD in true form for our Barbell Wednesdays!
"The Hulk + 5 minutes"
20 minute AMRAP + 5 more minutes
5 deadlifts 50/35kg
5 hang cleans
5 front squats
5 push press
5 back squats
*same weight for all lifts - move fast, efficient and solid
Tuesday 15, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Deadlifts
12-10-8 warm up
8-8-8 at 75% of your max
Each of the above is super set with
15 good mornings, bar or banded (6 sets, 1 for each warm up and work set)
Metcon:
4x
21 box jumps 24/20in
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Deadlifts
12-10-8 warm up
8-8-8 at 75% of your max
Each of the above is super set with
15 good mornings, bar or banded (6 sets, 1 for each warm up and work set)
Metcon:
4x
21 box jumps 24/20in
18 wall balls 20/16lb
15 KB swings 32/24kg
12 burpees
Monday 14, December 2015
Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 KB wind mills AHAP - 25 each side
Strength:
Max effort squat clean
Don't care what you choose, 1 rep, 3 rep, 20 reps just make it a max effort and make it hard
Metcon:
5x
12 rack lunges 60/40kg
14 push press
26 evil wheels
HAPPY BIRTHDAY ADRIENNE!!!!!
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 KB wind mills AHAP - 25 each side
Strength:
Max effort squat clean
Don't care what you choose, 1 rep, 3 rep, 20 reps just make it a max effort and make it hard
Metcon:
5x
12 rack lunges 60/40kg
14 push press
26 evil wheels
HAPPY BIRTHDAY ADRIENNE!!!!!
Saturday 12, December 2015
Usually don't post these days, but this one was worth it!
Pain Storm
400m run
50 back squats
50 front squats
50 overhead squats
400m run
50 strict press
50 push press
50 push jerk
400m run
50 power cleans
50 snatch
50 burpees
400m run
Pain Storm
400m run
50 back squats
50 front squats
50 overhead squats
400m run
50 strict press
50 push press
50 push jerk
400m run
50 power cleans
50 snatch
50 burpees
400m run
Friday 11, December 2015
Warm up:
As a group
400m run
then as partners
Shoulder stretch
Back stretch
Lunge stretch
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Front squats
3-3-3-3-3-3
As a group
400m run
then as partners
Shoulder stretch
Back stretch
Lunge stretch
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Front squats
3-3-3-3-3-3
Thursday 10, December 2015
Warm up:
Same partner warm up as the rest of the week - keep moving as a group
Skill:
10 minutes glute ham leg raise
Strength:
Hang snatch
12x2
Metcon:
12 minute EMOM
3 burpees
3 G2OH 55/42.5kg
Same partner warm up as the rest of the week - keep moving as a group
Skill:
10 minutes glute ham leg raise
Strength:
Hang snatch
12x2
Metcon:
12 minute EMOM
3 burpees
3 G2OH 55/42.5kg
Wednesday, December 9, 2015
Wednesday 9, December 2015
Warm up:
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
Day 1 of PULL UP Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Review weights, moves and get set up for the Metcon...
Metcon:
Barbell Wednesday is in the House
"Linda" aka 3 Bars of Death
Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
Day 1 of PULL UP Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Review weights, moves and get set up for the Metcon...
Metcon:
Barbell Wednesday is in the House
"Linda" aka 3 Bars of Death
Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight
Tuesday, December 8, 2015
Tuesday 8, December 2015
Warm up:
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
10 minutes pistol squats - add some weight peeps
Strength:
Strict Press
12-10-8 warm up
8-8-8-8 at 70% super set with
30-45 second handstand hold
Metcon:
10 min AMRAP
5 pull ups
10 ring dips
15 plyo push ups
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
10 minutes pistol squats - add some weight peeps
Strength:
Strict Press
12-10-8 warm up
8-8-8-8 at 70% super set with
30-45 second handstand hold
Metcon:
10 min AMRAP
5 pull ups
10 ring dips
15 plyo push ups
Monday 7, December 2015
Warm up:
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
8 minutes GHD sit up work including instruction - No more than 50 reps
Strength:
Well it is Max Effort Monday, but with this move I feel like we will have a lot of people done after 2 reps, so we are going with MAX REP Monday
1 and 1/2 Back squats
5-5-5-5-5-5-5-5 yes that is 8 sets of 5 at 60% of your 1 rep max back squat
a 1 and 1/2 is
Squat
Come up half way
Squat back in the hole
All the way up
THIS EQUALS 1 REP
Metcon:
Partner WOD:
18 minutes Total
3 minutes MAX effort row
3 minutes wall sit
3 minutes MAX effort row
3 minutes wall balls 20/16lb
3 minutes Max effort row
3 minutes 3rd World Squat
Each person will do this whole rotation
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
8 minutes GHD sit up work including instruction - No more than 50 reps
Strength:
Well it is Max Effort Monday, but with this move I feel like we will have a lot of people done after 2 reps, so we are going with MAX REP Monday
1 and 1/2 Back squats
5-5-5-5-5-5-5-5 yes that is 8 sets of 5 at 60% of your 1 rep max back squat
a 1 and 1/2 is
Squat
Come up half way
Squat back in the hole
All the way up
THIS EQUALS 1 REP
Metcon:
Partner WOD:
18 minutes Total
3 minutes MAX effort row
3 minutes wall sit
3 minutes MAX effort row
3 minutes wall balls 20/16lb
3 minutes Max effort row
3 minutes 3rd World Squat
Each person will do this whole rotation
Sunday, December 6, 2015
Friday 4, December 2015
Warm up:
Last day for this week :-)
Skill:
5 minute STRICT pull up challenge
****AT least 1 strict pull up every 15 seconds for the 5 minutes
Strength:
Hang cleans - MOVE TO BELOW THE KNEES
3-3-3-3-3-3
then
Hang snatch - small dip and drive
2-2-2-2-2
Metcon:
Snake Eyes - always adds up to 11
Man makers 35/25lb dumbbells each hand
Ab mat sit ups
Last day for this week :-)
Skill:
5 minute STRICT pull up challenge
****AT least 1 strict pull up every 15 seconds for the 5 minutes
Strength:
Hang cleans - MOVE TO BELOW THE KNEES
3-3-3-3-3-3
then
Hang snatch - small dip and drive
2-2-2-2-2
Metcon:
Snake Eyes - always adds up to 11
Man makers 35/25lb dumbbells each hand
Ab mat sit ups
Friday, December 4, 2015
Thursday 3, December 2015
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
3 minutes max effort strict CHIN ups
Strength:
Deadlifts
12-10-8 warm up
then
10-10-10 at 65% of your 1 rep max super set with
15 each round of straight leg deadlifts at 60/40kg
Metcon:
Happy Birthday SURI!!!!
12x
3 power cleans 70/50kg
2 front squats
4 box jumps 30/24in
Wednesday, December 2, 2015
Wednesday 2, December 2015
Warm up:
Yeap I know its the same :-)
Skill:
3 minute pull up test WIDE grip STRICT
Strength:
Strict press
Warm up:
12-10-8 at 45/50/55% respectively
then as with yesterday you will be super setting a movement immediately after your sets of strict press
10-10-10 at 65% of your new 1 rep max
Each set of 10 is IMMEDIATELY followed with
15 push press at the same weight
Metcon:
"Annie Lunges"
50-40-30-20-10
Double unders
GHD sit ups
after each round of BOTH movements you will then do
25-20-15-10-5
Lunges
Yeap I know its the same :-)
Skill:
3 minute pull up test WIDE grip STRICT
Strength:
Strict press
Warm up:
12-10-8 at 45/50/55% respectively
then as with yesterday you will be super setting a movement immediately after your sets of strict press
10-10-10 at 65% of your new 1 rep max
Each set of 10 is IMMEDIATELY followed with
15 push press at the same weight
Metcon:
"Annie Lunges"
50-40-30-20-10
Double unders
GHD sit ups
after each round of BOTH movements you will then do
25-20-15-10-5
Lunges
Tuesday 1, December 2015
Warm up:
3x30 second
Bend and twist
Jump rope
Air squat
PVC dislocates
Skill:
If you did not do Monday, this is what you are doing today
If you did Monday, you are doing
"Cliff Hanger"
3 rounds of the following with ample rest between
The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.
If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).
Strength:
Back squats Super Set with Weighted jump squats (bar on back)
Warm up:
12-10-8 at 45/50/55% respectively of your 1 rep max
then
10-10-10 at 65% of your new 1 rep max
IMMEDIATELY following every set of 10 back squats you will do
15 weighted jump squats - FOCUS on exploding out of the hole
Metcon:
12 min AMRAP
Increase the number of thrusters and burpees by 3 every round
3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.
3x30 second
Bend and twist
Jump rope
Air squat
PVC dislocates
Skill:
If you did not do Monday, this is what you are doing today
If you did Monday, you are doing
"Cliff Hanger"
3 rounds of the following with ample rest between
The title may be reminiscent of a bad Sylvester Stallone movie, but this challenge is no joke. Picture yourself dangling from a cliff and your only chance for survival is to pull yourself up repeatedly without letting go.
That's the crux of this challenge, just keep pulling until your lats curse your name and your biceps go on strike. As soon as both hands leave the bar, the challenge is over. You're through. This challenge is great for testing your grip strength and breaking through the lactic acid threshold.
Sounds a lot like the failure test, doesn't it? I'm about to drop a wrench in the gears: You can do no more than 10 reps in a row with any given grip.
Plan on starting with a prone grip? Great, you have 10 reps until you have to flip to supinated or switch over to the neutral handles. The grips are up to you, pick two and pull.
If you can't go over 10 reps in a row at a given grip, it doesn't mean that you have to do exactly 10 reps with that grip. You can switch grips at any point before the 10-rep limit. Get more than 20 reps total before letting go and you can pat yourself on the back (if you can).
Strength:
Back squats Super Set with Weighted jump squats (bar on back)
Warm up:
12-10-8 at 45/50/55% respectively of your 1 rep max
then
10-10-10 at 65% of your new 1 rep max
IMMEDIATELY following every set of 10 back squats you will do
15 weighted jump squats - FOCUS on exploding out of the hole
Metcon:
12 min AMRAP
Increase the number of thrusters and burpees by 3 every round
3 thrusters 42.5/32.5kg
3 burpees
6 thrusters
6 burpees
9 thrusters
9 burpees
and on and on until the buzzer rings at 12 minutes.
Monday 30, November 2015
Start of a new week, almost a new month, a new pull up goal, and a new strength cycle!!!
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
1 minute STRICT pull ups - KNOW this score
If you use a band, it needs to be the LIGHTEST band
Strength:
Bench press
Warm up:
12-10-8 at 45,50,55%
then
10-10-10 at 65% of your 1 rep max
Metcon:
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
Warm up:
3x 30 second each move
Bend and twist
Jump rope
Air squat
PVC pass throughs
Skill:
1 minute STRICT pull ups - KNOW this score
If you use a band, it needs to be the LIGHTEST band
Strength:
Bench press
Warm up:
12-10-8 at 45,50,55%
then
10-10-10 at 65% of your 1 rep max
Metcon:
Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
Friday 27, November 2015
OPEN GYM - yayaayayayayayaya
Get in here and work on some skills, lifts, or get a quick metcon in. Your choice!
Get in here and work on some skills, lifts, or get a quick metcon in. Your choice!
Thursday 26, November 2015
Today in honor of the holiday we do a nice little workout so you don't feel so bad for all the delicious food and drink you will be partaking in for the next few days (if you are anything like me)
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
HAPPY TURKEY DAY!!!!
See you tomorrow for open gym if you are not in a food coma still
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
HAPPY TURKEY DAY!!!!
See you tomorrow for open gym if you are not in a food coma still
Wednesday 25, November 2015
SCHEDULE FOR THIS WEEK
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
The CrossFit Total
In Workouts
December 01, 2006
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
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