NEW RULE - if you break it you will do BURPEES

Hey guys,

So already our new medicine balls are starting to tear because some are grabbing them by the laces and our leather strip right there - for as long as 2 mile runs....

With that, if a coach sees you even carrying the ball like that, let alone working with it by holding it by the laces you WILL DO 50 BURPEES!!!!

XOXOXO

Friday 31, March 2017

Warm up:

1000m row
then 3x 10
PVC scare crow
Push press - light bar
1 arm KB press 10 e/s
10 sampson stretch 10 e/s

Skill:

Coach led clean and jerk

Strength:

Clean and jerk - max

20 minutes

Metcon:

Due to weather we changed the WOD - but don't worry it will be back.

3x

15 power cleans 52.5/37.5kg
45 double unders
15 push jerks 52.5/37.5kg
45 double unders

Thursday 30, March 2017

Warm up:

1000m row
then 3x10
Strict push ups
Banded face pulls
PVC dislocates

Skill:

Binder

Strength:

Bench press
***Good warm up

5-5-5-3-2-1-1-1...

Metcon:

5x
50 Double unders
10 HSPU
5 pistol squats e/s

Wednesday 29, March 2017

Warm up:

1000m row
then 3x10
Good mornings - light
GHD back extension - slow and controlled
Med ball trunk twist - ball hits wall both sides

Skill:
Binder 10 minutes

Strength:

Deadlifts
***warm up good
5-5-5-3-2-1-1-1...

Metcon:

12 Min EMOM
15 KB swings 32/24kg
10 push ups

Tuesday 28, March 2017

Warm up:

1000m row
then 3x
Band pull aparts
PVC dislocates
Band Y&T

Skill:

Binder 10 minutes

Strength:

Strict Press
***Good warm up

5-5-5-3-2-1-1-1...

NEW MAX

Metcon:

Tabata Barbell

Tabata deadlift, 80/60kg
Tabata hang power clean, 60/40kg
Tabata front squat, 40/30kg
Tabata push press, 30/20kg

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Monday 27, March 2017

Warm up:

1000m row
then
3x 10 each side
Sampson stretch
Jump squats
Leg swings

10 minutes to complete

Skill:

Binder

10 minutes this week guys

Strength:

Back Squats
***Warm up GOOD
then
5-5-5-3-2-1-1-1...

MAXXXX!!

Metcon:

Yeti

For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

Post time to comments.

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.

NEW POWER MAX'S

Next week Monday March 27th to Friday March 31st, we will be finding our max's for our lifts

Back Squats
Deadlift
Bench Press
Strict Press
Clean and Jerk

Please make every attempt to be there at least 3 days next week, if not all 5 - if you are a 3x a week member - and you come 3x, be prepared to do 2 lifts on a day to ensure we get your numbers set and into WODHOPPER for our next strength cycle.

THANK YOU - the coaches 

Thursday 23, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Strict Press
6x8 at 70%

Metcon:

Benchmark WEEK

"Jackie"

Wednesday 22, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:
Deadlifts
6x8 at 70%

Metcon:

Benchmark WEEK

"Barbara"

Tuesday 21, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Back Squats
6x8 at 70%

Metcon:

Benchmark WEEK

"Karen"

Monday 20, March 2017

Warm up:

AS A GROUP
3x
15 second fast feet
15 second high knees in place
15 second squat hold
10 jump squats
10 push ups
10 sit ups

Skill:

Binder

Strength:

Bench Press
6x8 at 70%

Metcon:

Benchmark WEEK

"Cindy"

Thursday 16, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Last day of our complex series and on to 17.4 tomorrow - what is your predictions?

5-7 rounds
3 reps per round

1 rep is = to:

2 power clean
1 front rack lunge right leg
2 front squats
1 front rack lunge left leg
     push press to back
2 back squats

Rest between rounds
Add weight

Wednesday 15, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Kettlebell Complex
20 min AMRAP

10 KB single leg deadlifts each side AHAP
10 push ups
10 KB sib=ngle arm OHS each side AHAP
10 strict pull ups
10 KB swings - same weight as deadlifts
10 push ups
10 KB goblet squats - same weight as deadlifts and swings
10 strict pull ups

Then

4x500m row SPRINT with 1 minute rest between

Tuesday 14, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Shankle Complex

5 rounds with 5 reps per round

1 Deadlift

3 clean pulls

1 hang clean

2 jerks

https://youtu.be/mGslrAJEjTM

Here is what Glenn Pendlay has to say:

The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.

• 
  

Monday 13, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

"Bear Complex"

• 5 Rounds For Load
• Complete 7 Unbroken Sets of this Complex:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Friday 10, March 2017

CrossFit Open 17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

KettleBells - a few more reasons for the LOVE

Strengthens every muscle from head-to-toe

Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.

It’s not bodybuilding

Don’t confuse kettlebells with conventional weight training or bodybuilding. Kettlebell training focuses on (a) movements, not muscles, (b) whole-body, functional training, (c) strength as a function of mobility, and (d) cardio and strength combined.

It’s enjoyable

Let’s face it, most exercise is boring. Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. And, you’re only doing it twice a week—so you don’t have a chance to get bored.

It’s fun!

KB exercises and movements are simple, fun, unique and you can combine it with other exercise modalities. You can make it as fun as you want it to be. No more reason to be in a sweaty gym. Bring your kettlebell to a park and have the workout of your life. Save on gym membership fees and do your training where you love it the most.

Build a lean, muscular physique

Men see that coveted wedge shape emerge as the training creates broad shoulders, defines abdominals, builds up their arms and pares down their waists. It’s a lean look, more like Bruce Lee than Arnold.

Women won’t bulk up!

Women get the svelte, lean, firm shape that enhances the best of the female body. Think Sarah Connor in The Terminator, or Madonna — but in a fraction of the time those women spent chiseling out their bodies!

Easy to learn

Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it.

Extremely versatile

KB’s can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as improve quality of life as you age. All with one simple tool.

Serious cardio - like I always say "Sprinting with WEIGHTS"

KB training will make you re-think what your max heart rate is! KBl training is perfect for the advantages popular with HIIT (high intensity interval training) as opposed to long-slow cardio. It is the most effective overall fitness regimen available.

There’s a competitive reason behind the appearance of kettlebells at the back doors and tent flaps of military personnel. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery.

Today, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air Force One.

Thursday 9, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
HSPU

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 snatch balance

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7 minute AMRAP
40 KB swings 24/16kg
30 back squats 60/40kg
20 push ups
after the 7 minutes
400m SPRINT

OHHHH - HEY KETTLEBELLS

I know very few of you LOVE KB training like I do, but if you need a reminder why it is so good for you....

Top 10 Benefits of Kettlebell Training

1. Serious cardio without the boredom of the hamster wheel (treadmill)

2. Functional strength without the monotony of isolated reps

3. Flexibility without long poses

4. Fun and varied, never boring

5. One compact, portable device

6. It’s safe — for any age, shape or size

7. Combines “cardio” and “strength” training

As one of the best kettlebell coaches once said, “life doesn’t respect the difference.” Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that “cardio” training you did in “step class” or on the recumbent bike really help that much?

8. The solution for busy people

Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio, strength AND flexibility training in an already overbooked schedule. Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place in your bedroom.

9. Greater fat loss

Fat gets the ol’ one-two-three punch. First, there is the extremely high metabolic cost of throwing the weight around. Second, it’s a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements. There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look.

10. Very different from dumbbells and barbells

Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. It’s because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.

Wednesday 8, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Push ups

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
7 jerks
5 push ups

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

3x
10 Double KB front squats
10 Double KB press
10 Double KB deadlifts
8 STRICT pull ups
10 Double KB sit ups
10 Double KB rack lunges
10 Double KB snatch
AHAP

Tuesday 7, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Press 40/20kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 hang squat snatch

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

7x
1 minute work
1 minute rest

in your one minute of work you MUST get

10 KB swings - HEAVY
10 KB cleans - 5 each side - HEAVY
10 KB snatch - 5 each side - MEDIUM

If you don't get all your reps - 3 burpees during your rest minute

Monday 6, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Back suqts 60/40kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 power cleans 70%
3 burpees

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

200 swings 32/24kg
100 evil wheels
Break it up however you need

Saturday 4, March 2017

We did CrossFit Mayhem 2 partner WOD of

1000 wall balls today

What did you do?

https://www.facebook.com/CrossFitGames/posts/1414282925280228

Friday 3, March 2017

17.2

CrossFit Games Open

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Women use 35-lb. dumbbells

Thursday 2, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

12 minute EMOM

12 Floor press
40 lateral toe taps

Metcon:

2x
1000 m row
100 double unders
100 foot walking rack lunges 70/50kg

Wednesday 1, March 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

10 minute EMOM

3 Deadlifts at 70%
40 toe taps

Metcon:

27-21-15-9

Shoulder to Overhead
Bar Facing burpees

COMPARE to 1-12-17

Tuesday 28, February 2017

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM

10 minutes
7 push press at 70% of your 1 rep max strict
20 wall taps

Metcon:

27-21-15-9

Snatch
Chest to bar pull ups

27 = 42.5/30kg
21 = 52.5/35kg
15 = 60/42.5kg
9 = 70/52.5kg

Monday 27, February 2017

Warm up:

4 mins on the air dyne - 50 calories
3x
20 lunges
10 pull ups
10 push ups

Skill/Stabilizer:

All week we are working on pistols and core

Strength:

EMOM this week - changing it up

12 minute EMOM

5 back squats 70%
10 air squats

Metcon:

AMRAP 20 minutes
50 wall balls
50 double unders
40 Box jumps
50 double unders
30 C2B pull ups
50 double unders
20 hang cleans
50 double unders
10 snatch
50 double unders