Tuesday 31, May 2016

Warm up:

AS A GROUP - with your Coach watching to make sure you DO IT!

200m jog
200m SPRINT
200m jog
50m duck walk

Skill:

5x
Max effort
Elevated push ups
Strict chin ups

Strength:

Deadlifts

2-3 sets warm up of 8-10 reps at 30-35% correct any form issues, make sure everything feels warm and ready to go

5 sets of 5 reps at
55/63/70/77/85%

Metcon:

Well yesterday was our littlest athletes birthday, and we are honoring him with his own birthday workout - HAPPY BIRTHDAY JONAS

11 minute AMRAP

5 back squats 60% - this should be heavy for 5 for 11 minutes
30 double unders
5 pull ups

Monday 30, May 2016

CLOSED!

Enjoy the weather, enjoy the day, and honor our military!

Memorial Day Weekend - Murph Workout

As a reminder we are

Having normal class on Saturday at 9am, we will not being doing Murph until next Saturday June 4th at Virginia Lake, at both 7am and 9am times.

I am sorry for the not doing our annual Murph, but we have a competition we are coaching athletes at as well as closing for the Holiday weekend, because it is my birthday, and the last few months as the next few months will be insane with the demo and move of BattleBorn!

Love you all, and we will honor our service men and woman everyday, as we should, but carry on with Murph next Saturday!

Friday 27, May 2016

Warm up:

3x
2 minute jump rope
1 minute burpees

Stabilizer:

50 evil wheels
100 flutter kicks

Strength:

Back squats
7x8 at 70%
s/s with 15 landmine squats

Metcon:

Bottom 2 bottom tabatta squats with a run :-) or three

800m run
B2B tabatta squats - 20 second squats, 10 second hold in he bottom squat position
400m run
B2B tabatta squats
800m run

You are welcome!

Thursday 26, May 2016

Warm up:

3x
2 min jump rope
1 min burpee

Skill:

Day 4 of our push pull routine - this a month long process folks, YOU will have pull ups when we are done, and some badass push ups

6x
5 strict pull ups
10 one leg push ups - switch legs either every set or at 5 reps every set

Strength:

Bench press
7x8 at 70%
s/s with 10 plyo push ups

Metcon:

12-9-6-3-6-9-12
KB wings 32/24kg
Thrusters 52.5/37.5kg
Pull ups - strict
Toes 2 bar

Wednesday 25, May 2016

Warm up:

3x

2 minutes jump rope
1 minute burpees

Skill/Stabilizer:

We are on a strict (NO BANDS) push pull routine - this will last for a month, so if you are close to pull ups, you will have them now! :-)

3x

Count down from 6 push ups

Perform 6 push ups, then lower your body and hold in the down position for 6 seconds, then up and 5 push ups, down and hold, then 4, 3, 2, 1 push up with a 1 second hold in the bottom.

Super set with 

Chest to bar chin ups max reps

Strength:

7 sets of 8 reps at 75% of your max

Super set with

20 bent over barbell rows

Metcon:

10 min AMRAP

40 KB swings 32/24kg

30 Goblet squats 32/25kg

20 Box jumps 24/20in

10 Power cleans 60/42.5kg

AFTER you complete your 10 minutes of the circuit above, you will IMMEDIATELY head out the door and run an 800m run, UNDER 4:30, or you owe a burpee for every second over 4:30

Tuesday 24, May 2016

Warm up:

3x

2 minutes jump rope
1 minute burpees

Skill/Stabilizer:

We are on a strict (NO BANDS) push pull routine - this will last for a month, so if you are close to pull ups, you will have them now! :-)

4x

4 reps of 1.5 chin ups - hang from the bar oull yourself up over the bar, hold one count return to a half hang position and chin up again, do this 4 x

Super set with

Close grip push ups 20-25 reps

Strength:

Clean and jerks

5-5 warm up

3-3-3 getting heavier adding the squat 

1-1-1 singles heavy, squat, set, jerk

Metcon:

Ladder 1-15

Wall balls 20/16lbs

Ring push ups

Monday 23, May 2016'

Warm up:

3x

2 minutes jump rope
1 minute burpees

Skill/Stabilizer:

We are on a strict (NO BANDS) push pull routine - this will last for a month, so if you are close to pull ups, you will have them now! :-)

5x

Elevated push ups - max reps
Chin up - strict max reps

Super set the above rest 1-2 minutes between sets

Strength:

12 min EMOM

Strict press
5 reps at 75% of your max

Metcon:

Oh feeling the cardio lung and leg burn today - yes the dreaded cardio word...

20 minutes

Odd minutes - double unders
Even minutes - cycle through these 3 movements - each is a full minute, then the next even minute you will do the next movement

Jump squats
Jumping lunges
Broad jumps - don't forget the squat

Thursday 19, May 2016

Warm up:

2x Down and back

High knees
Butt kickers
High toe touch
Lunge w/ twist
Karoke

Stabilizer:

100 v- twist with weight each side

Strength:

15 minutes to find a heavy 1 rep max

Deadlifts

Super set each set, even warm ups with 7-10 STRICT chin ups

Metcon:

• 3 Rounds for Time
• 400 meter Run
• 21 Kettlebell Swings (1.5/1 pood)
• 15 Knees-to-Elbow

 9 Ring Dips

aka: “B-1 Australian Hero WOD”

Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22. More info...

Ben trained with the crew at CrossFit North Queensland before being deployed. They created this workout to honor him.

Wednesday 18, May 2016

Warm up:

2x Down and back

High knees
Butt kickers
High toe touch
Lunge w/ twist
Karoke

Stabilizer:

100 sit ups

Strength:

15 minutes to work up to a heavy single
Power clean
**Squat clean is GOOD

Metcon:

"Three Wise Men"

• Three 4-Minute AMRAPs in 16 minutes
• "Jeremy Wise"
• As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes
• 5 Hang Squat Snatch (135/95 lbs)
• 10 Bar-Facing Burpees
• "Ben Wise"
• AMRAP in 4 Minutes
• 10 Power Cleans (135/95 lbs)
• 20 Pull-Ups
• "Beau Wise"
• AMRAP in 4 Minutes
• 15 Box Jump-Overs (24/20 in)
• 30 Wall Ball Shots (20/14 lbs)

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States Marine Corps.

Tuesday 17, May 2016

Warm up:

2x Down and back

High Knees
Butt kickers
High toe touch
Lunge with a twist
Karoke

Stabilizer:

50 Toes to bar

Strength:

Strict Press

15 minutes to find a 1 rep max

Each set - including warm ups will be super set with 7-10 STRICT pull ups

Metcon:

• For Time
• 50 Deadlifts (Bodyweight)
• 50 Incline Push-Ups (24/20 in)
• 50 Box Jumps (24/20 in)
• 1 mile Run

Perform incline push-ups with feet on top of a box, hands on the floor.

This workout made its way around the Internet as "Stanley: CrossFit 626 Hero WOD." Interestingly, although it was created by CrossFit 626 and was named after a Stanley, he wasn't a fallen service person as "Hero WOD" implies - he was a loyal pet.

"The workout was actually named after our gym dog who lost his life to tumors," said Pam Eamranond, owner of CrossFit 626 in Pasadena, CA. "Stanley Latimer was one of the founding members of CrossFit 626 and lost his life after a courageous battle with cancer. He will forever be remembered for his love of tackling metcons with friends and family. Nicole (Stan's mom) completes the workout every 2nd of June, and tears up every time."

In the photo Stanley is the golden retriever sitting next to his mom (Nicole) and sister Abbey.

Monday 16, May 2016

Warm up:

2 x Down and Back
High Knees
Butt kickers
High toe touch
Lunge with twist
Karoke

Stabilizer:

100 two count scissors

Strength:

EMOM 15 minutes

3 back squats at 75% of 1 rep max

Metcon:

• 4 Rounds for Time
• 29 Kettlebell Swings (1.5/1 pood)
• 29 Sit-Ups
• 29 Box Jumps (24/20 in)
• 29 Knees-to-Elbows
• 29 Burpees

This workout, created by CrossFit Coal in Mabscott, WV is a tribute to the 29 coal miners who died in what is known as the 'Upper Big Branch Mine disaster' on April 5, 2010. The accident was the most deadly of its kind in the United States since 1970. Roughly 1,000 feet (300 m) underground at Massey Energy's Upper Big Branch coal mine, 29 out of 31 miners at the site were killed in a coal dust explosion.

Friday 13, May 2016

Warm up:

5 minute jog

House of Pain - Jump Around - Jump Squats - Jump rope

Stabilizer:

100 four count Mountain Climbers
100 four count Flutter kicks

Metcon:

Diane Runs

21-15-9

Deadlifts 102.5/80kg
HSPU
800m run after 21
600m run after 15
400m run after 9

Thursday 12, May 2016

Warm up:

5 minute row

Black Eye Peas - My Humps
Hang clean during the humps part, HOLD the bar for the non humps part

Stabilizer:

5 minutes plank - a cumulative total time of 5 minutes so HOLD

Metcon:

1-20 ascending ladder
Squat cleans 50/35kg
Double Unders

Wednesday 11, May 2016

Warm up:

5 minute jump rope

Chumbawamba - TubThumping - I get knocked down...

Run in place - Burpee

Stabilizer:

100 v - twists  - with weight

Metcon:

1-20 ascending ladder

Push Press
Pull ups - hardest version for you

*Weight you could do 10 reps with

Tuesday 10, May 2016

Warm up:

5 minute jog

Police - Roxanne - jump rope and jumping pull ups

Stabilizer:

100 old school sit ups

Metcon:

20-1 descending ladder today guys

Back squats
Lunges - each side

* Pick a weight you could do a set of 10 with - the goal is to not put the bar down during your set.

Monday 9, May 2016

Warm up:

5 minute row

Moby - Flower - think Sally Up, Sally Down squat song ;-)

Stabilizer:

100 Hollow Rocks

Strength:

This week all of our WOD'S are strength based, so little different format for the week, but fun none the less! 

1-20  ascending ladder

Bench Press

Push ups 

Choose a weight you could do an "easy" 10 reps with

Goal is to not put the bar down during any set, so grab a spotter and push to overcome the BURN!

WHOLE LIFE CHALLENGE PEOPLE -

At some point this week, you have your benchmark WOD to do.

Our WOD for this challenge will be

11 min AMRAP

400m/600m/800m run - choose one you can successfully do under 6 minutes, but challenge yourself 

With your remaining time

30 air squats

30 sit ups

30 plank ups

40 lunges

40 bicycles

40 push ups

50 squat jumps

50 flutter kicks

50 mountain climbers

100 burpees

YOUR SCORE is the TOTAL number of reps after your run

HAVE FUN - BE SURE TO LOG THIS!

NOT IN THIS GYM!!!!

Friday 6, My 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Athletes choice

Strength:

Clean and jerks

15 minutes - get low get heavy

Metcon:

21-15-9-15-21

Thrusters 42.5/32.5kg

Ring rows

(if you want to make this harder do a 1 arm row pulling to opposite shoulder)

Thursday 5, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Ankles and hip mobility

Strength:

Strict press

6x10 HEAVY

super set with

Push press

6x10

Metcon:

50 burpees

40 wall balls

30 box jumps

20 ring push ups

10 tire flips

25 burpees

20 wall balls

15 box jumps

10 ring push ups

5 tire flips

Wednesday 4, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Wrist and shoulders

Strength:

Back squats
6x10 - HEAVY
Super set with
Weighted lunges
6x10

Metcon:

"Helen"

3x
400m run
21 KB swimgs 24/16kg
12 pull ups

Tuesday 3, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Ankle and hips mobility

Strength:

Wide grip bench press

6x10 - HEAVY

Super set with

Dips 

6x10

Metcon:

21 Floor press

21 HSPU 

800m run

15 Floor press

15 HSPU

600m run

9 Floor press

9 HSPU

400m run

WEIGHTS - 

21 reps at 50/35kg

15 reps at 55/40kg

9 reps at 60/50kg

Monday 2, May 2016

Warm up:

2 min row
1 min OHS
1 min burpee
2 minjump rope
1 min duck walk
1 min PVC pass through

Skill/Stabilizer:

All this week we will be working on mobility

Wrist and shoulders - 10 minutes

Strength:

15 minutes Max Effort Monday :-)

Odd minutes - 5 deadlifts 75% of your max
Even minutes - You will hold your deadlift position and form for
15 seconds at the top
15 seconds mid thigh to right above the knee
15 seconds at the knee or right below the knee
Rest the remainder of the minute

Metcon:

15 minute AMRAP

50 foot walking rack lunge
7 over the bar burpees
7 toes to bar
7 push press

7 days a week - once again....

Everyone, we are adding Sunday back into the mix

Sunday will be called "JUST MOVE" with Jason Lee heading this class up

9am to 11am

You have so many options from

Mobility to a missed metcon earlier in the week, to some great strength work.

It is up to you, just come on in and enjoy the morning with some music and fun times!